Have you ever wondered why some people seem to weather life’s storms with resilience and optimism, while others struggle to find their footing? The answer may lie beneath the surface, something fueling their intentions from the inside. It could be their core values and beliefs. These invisible forces affect every aspect of our lives, including our health. Yet many of us rarely take the time to examine them.

Core values and beliefs are not abstract concepts; they are the foundation of your identity, guiding your decisions, shaping your relationships, and influencing your health and mental well-being in ways you may not even realise. Understanding and living in alignment with these inner principles can be transformative, while neglecting them can quietly undermine your well-being and even contribute to disease.

What Are Core Values and Beliefs?

Core beliefs are deeply held convictions about yourself, others, and the world. They act as the “rules” or filters through which you interpret every experience, shaping your worldview and self-perception. For example, you may believe “I am capable,” “People are trustworthy,” or, conversely, “I am not good enough.” These beliefs often form in childhood and can be positive, negative, or neutral, but they are always powerful.

Core values are the guiding principles and ideals that help you determine what is meaningful and worthwhile in life. Values like honesty, compassion, growth, or fairness act as your internal compass, helping you prioritise what matters most, set boundaries, and make decisions that feel right for you. While beliefs shape your lens on the world, values help you decide if what you see aligns with your sense of purpose and integrity. They are your moral compass. 

What Does the Research Tell Us?

A growing body of research highlights the crucial role of core values and beliefs in mental and physical health. Studies show that living in alignment with your values, often referred to as “value congruence,” is associated with greater life satisfaction, self-esteem, and psychological well-being. When your actions reflect your values, you experience less internal conflict, greater authenticity, and a more profound sense of meaning.

Conversely, negative or limiting core beliefs (such as “I am unlovable,” “I can’t cope,” “I will never be capable of doing this”) are strongly associated with anxiety, depression, and low self-worth. 

Cognitive behavioural therapy (CBT) is built on the idea that changing these unhelpful beliefs can significantly improve mental health. Moreover, research in psychoneuroimmunology shows that chronic stress and emotional discord, often stemming from living out of sync with your values, can impair immune function and increase vulnerability to illness. It can also disrupt the delicate ecosystem in your gut, leading to a range of symptoms, including bloating, reflux, abdominal discomfort, pain, and irregular bowel movements. It can also lead to an increasing number of food hypersensitivities and intolerances, creating a vicious circle with the stress response at the core (constantly elevated levels of stress hormones in the circulation). 

The Cost of Not Living Authentically

When you ignore or suppress your true values and beliefs, you may feel a persistent sense of discomfort, dissatisfaction, frustration or even guilt. This misalignment can lead to “self-alienation,” where you feel disconnected from your own identity and purpose. Over time, this internal conflict increases stress, erodes self-esteem, and raises your risk for anxiety, depression, and a plethora of health problems.

People who consistently act against their values may find themselves in unfulfilling jobs, unhealthy relationships, or patterns of behaviour that feel “off” or inauthentic. This can result in chronic stress, burnout, and a weakened immune system, making them more susceptible to illness. In contrast, living authentically — honouring your true self — acts as a protective factor, encouraging resilience and supporting mental and physical health.

12 Tips to Live According to Your Values and Beliefs (and Support Your Mental Health)

1. Identify Your Core Values: Take time to reflect on what truly matters to you. Write down your top five values and consider why they are important.
2. Examine Your Core Beliefs: Notice the recurring thoughts you have about yourself, others, and the world. Are they empowering or limiting?
3. Notice Value Conflicts: Pay attention to moments of discomfort or guilt. These often signal a gap between your actions and your values.
4. Set Clear Boundaries: Use your values to guide your decisions on whether to say “yes” or “no,” thereby protecting your time and energy.
5. Align Daily Actions: Regularly ask yourself, “Does this decision reflect my core values?” Adjust your actions as needed.
6. Challenge Limiting Beliefs: When you catch yourself thinking negatively (“I’m not good enough”), question the evidence and consider alternative perspectives. To not use bad experiences to reinforce what you believe about yourself. Think positively to change your thought patterns, but be mindful of the potential pitfalls of toxic positivity. (https://www.nutrunity.com/updates/toxic-positivity)
7. Practice Self-Compassion: Treat yourself with the same kindness you’d offer a friend when you fall short or make mistakes.
8. Seek Support: Discuss your values and beliefs with trusted friends, mentors, or a therapist, especially if you feel stuck or conflicted.
9. Embrace Growth: Remember that values can evolve. Stay open to new experiences and perspectives that may refine your sense of purpose.
10. Celebrate Authentic Choices: Acknowledge and reward yourself when you take a step in line with your values, no matter how small.
11. Reflect Regularly: Schedule time for self-reflection. Journaling, meditation, or quiet walks are great daily tools to check in with your values and beliefs. 
12. Prioritise Well-being: Recognise that living authentically supports both your mental and physical health. Make self-care a non-negotiable part of your routine.

Remember, core values and beliefs are not just philosophical ideas; they are the foundation of a healthy, meaningful life. By understanding, embracing, and living in alignment with your true values, you can reduce internal conflict, increase resilience, and support your mental and physical health. 

You can start today by taking one small step towards greater authenticity and notice the difference it makes.