We all talk to ourselves when we’re alone. When we’re walking down the street, when we’re sitting in front of the computer, when we’re waiting for our car to come out of the car wash.

And when we talk to ourselves there’s a narrator with a particular bent. Sometimes our narrator is inspiring, but sometimes our narrator confirms our deepest fears for us. Of course it’s always us narrating our own story.

You’d think we’d always choose an inspiring narrator, yet so many of us – myself included – fall prey at times to a terrible, uninspiring narrator. Where does this narrator come from? He/she is born out of our core beliefs.

Our core beliefs are all the ingrained positive and negative thoughts that influence how we think and feel about ourselves, and the world around us. Unless discovered and diminished, core beliefs tend to solidify and resist change.

Here is a list of some common negative core beliefs:

  • I always get the short end of the stick
  • I must be perfect at all times
  • I can never change
  • I must only look out for myself because no one else will
  • I am not a people person
  • I am never listened to or respected
  • I must strictly adhere to my plans

To compound matters further, our core beliefs start to hang out with our cognitive distortions. Cognitive distortions are beliefs our minds tell us to reinforce something that is untrue, and they typically reinforce something negative.

So you might start with the core belief, “This always happens to me” and end up with the cognitive distortion, “This will happen to me forever.” (Overgeneralizing)

Another example would be starting with the core belief, “I am never listened to or respected” which is then cemented in the brain with the cognitive distortion, “I must be boring and insignificant.” (Emotional Reasoning)

Do this enough and you will build a world around you that reflects your inner negativity, which will add to your stress, which will reinforce your negative self-talk, and so on and so forth. It’s a self-inflicted Murphy’s Law. The loop has to stop somewhere.

[There are approximately 15 cognitive distortions that psychologists have sorted out over the years that you can find here.]

How Negative Core Beliefs Affect a Leader’s Reaction to Stress

These negative beliefs and self-talk undermine a leader’s ability to handle stress effectively.

If you take as an example the core belief of “I must be perfect at all times” it’s easy to see how this will create anticipatory anxiety: you will not be perfect at some point in the future.

That anticipatory anxiety becomes a daily stress – either in the forefront or as a constant background buzz. The reaction to that daily stress is to mount even more anxiety and high-wire behavior to avoid the fear from coming to fruition.

Then, should we find ourselves imperfect at some point (which we of course will) we do not have the required cognitive energy to handle the stress as the anticipatory anxiety has already burned it up.

As another example, a leader with negative core beliefs might react to the news that sales are down by thinking, “This always happens to me.” Or in anticipation, “this is going to happen to me.”

Again, this response does not have the required resilience to think about how to change course. It has already deemed the current reality as permanent and unfixable.

We all write scripts for ourselves for how we will act or not act in certain situations. Rather than write yourself as the character that gets killed in the first act, write yourself as the hero who thinks outside of the box, who keeps the negative self-talk at bay.

How Negative Core Beliefs Affect a Leader’s Ability to Lead

When we bombard ourselves with negative self-talk, our anxiety mounts. As our anxiety mounts our stress builds, and it becomes contagious for all around us.

You might have an MBA from Wharton and a law degree from Harvard, but if you are a stress case your peers and colleagues will not notice your credentials; they’ll only notice your stressed out behavior.

Neuroscience backs up the notion that people find it hard to work for leaders who do not handle stress effectively. Everything that goes on in our environment affects the brain’s limbic system (emotional center). So it goes to reason that a stressed out leader will contaminate the emotional wellbeing of those around him/her. Frantic people make other people frantic.

Effective stress management makes you and everyone around you more efficient and productive.

How to Manage Our Negative Core Beliefs

Become Cognizant. Listen to your inner voice. How is it talking to you? Would you tolerate it if a friend talked to you in the same way? Pay close attention to your exact words and write them down. You’ll begin to see how the voice in your head contributes to stress.

Challenge the negative thought. Ask yourself these questions:

  • What is my negative thought?
  • What evidence proves this thought true?
  • What evidence proves this thought false?
  • What unhealthy feelings and behaviors does this thought cause?
  • What will eventually happen if I continue to think this way?
  • What advice would I give a friend who feels this way?
  • What conditions should I accept right now? What won’t change?
  • What can I do to make my thinking more positive?
  • What words will express my new healthy thought?

How to Ultimately Beat the Negative Self-Talk

We don’t have to become Pollyannas to shift our self-talk. Simply by maintaining a healthy dose of realism we can improve our psychological health and ultimately our leadership skills. It is a learned optimism.

1. Get a coach or therapist. If your brain is looping with negative self-talk I highly recommend a coach or therapist to help break the spell. It is a sign of strength to admit you need help and allow an outside perspective.

2. Commit to Your Life. Pardon the new age analogy, but if you were a plant would you be flourishing and robust or would you be withered and half-dead? Get yourself in shape, physically, socially, and professionally. Water the plant! The more you are fulfilling what you see as your innate self the less time you’ll have to listen to the negative self-talk, but also…the less it will actually be talking to you in the first place.

3. Perceive Control Over Situations. You can choose how you react to a stressor and thus exert some degree of control over it. This takes practice, but you have to start. Don’t fret if you aren’t a master at perceiving control over situations at the beginning. You need to create new neural pathways in your brain, which requires repeated tries.

4. View Stressful Events as Problems or Opportunities. Those who cope successfully with stress tend to look at the silver linings as well as the clouds. Plus, once the event happens you have to react to it in some way. Might as well do it in the way where you and those you lead stand to benefit.

5. Give yourself some space. If you find that you are consumed with negative self-talk and cognitive distortions you may need to clear your head with a vacation or some time off. I recognize this may not be possible given your circumstances but see if you can carve out some personal time to re-boot your brain.

The bottom line is how do you want to feel about your life on a daily basis? While it may seem like you do not have control over your thoughts, actually the opposite is true: you do. And in each moment when you hear negativity in your head you have the opportunity to halt it and switch to something that feels good.

There’s no question life throws “unfair” curveballs our way. I’m not asking you to like them, but I am suggesting that once the curveball is acknowledged you don’t dwell on how bad it makes you feel.

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In graduate school I chose to pursue three concurrent degrees: a doctorate in clinical psychology, an MBA, and a master in criminal justice.

I wanted to do forensic work (I fantasized about working with Agent Mulder from the X files) and organizational psychology.

Those of my fellow psychology grad students who knew about my family history loved to psychoanalyze me – it’s what psych grad students do.

Everyone insisted I was pursuing three concurrent degrees – not because I was driven – because I was running away from my problems, keeping my emotions at bay. They were sure my ambition was largely due to the fact that I didn’t want to deal with the emotional trauma of my past…

…When I was nineteen, my mother died. I was a sophomore in college and it was devastating. My brother and I – now orphans – had to sell the house I grew up in, settle my parents’ estate, deal with meddling relatives, and learn how to navigate life without parents.

Though my parents were teachers in the South Bronx they managed to raise us in an affluent community outside of New York City. After my mother’s death I experienced a lifestyle 180, having to adjust from my prior privileged lifestyle to working three jobs. As a 19-year old I felt lost and unsure of where my next meal would come.

This life experience spawned the following two pieces of unsolicited advice when I was in graduate school:

You need to balance your life

You shouldn’t work so hard

I didn’t heed either piece of advice. It simply didn’t resonate with me.

Shouldn’t work so hard? If I wasn’t going to work hard now, when would I?

I was twenty-five, eager to start my professional life, learning tons of interesting stuff, and getting two degrees at half price.

I like to work. I am extremely driven. I also like to play. In fact, work and play were comingled for me at an early age.

When I was five years old my parents informed my older brother and I that we were going to start our own business, so what did we want that business to be?

“Toys” we said unanimously.

So they took us to the wholesale district in Manhattan to purchase our inventory. My dad, a math teacher, taught my brother and I how to keep records of our inventory and finances; my mother, an English teacher, taught us how to market ourselves.

My grandfather, the consummate salesman, taught us how to sell. Our mini board of directors taught us how to maintain our business. This early business tutorial was the impetus I needed to reveal my inner entrepreneur.

Cut to the beginning of my career:

I started out doing forensic work, which I found extremely interesting. Unfortunately the company I worked for was less than desirable.

So I left.

And soon after I opened up a group therapy practice. Soon after that I opened up Equilibria Leadership Consulting, a leadership development and consulting firm.

If I were someone who took the advice of not working too hard I would never have had the courage to embark on my own and start my own business.

Looking back I realize “You shouldn’t work so hard” and “You need to balance your life” were probably projections my fellow grad students (and people throughout my life) had cast on me. They didn’t have to do with me, they had to do with them.

I can’t imagine in my leadership consulting and coaching work telling executives and managers, “You shouldn’t work so hard.” That would never fly.

On the contrary, I urge them all to work harder at being better, more self-aware leaders. How is an OK leader ever to evolve into a great one if they don’t work hard?

I do believe in R&R when my brain and body need it, but if you are an otherwise healthy person and are simply growing a business or a career you are going to need to work hard. Hard work is good.

In Gary Keller’s book “The One Thing,” he talks about how some aspects of your life are going to fall by the wayside as you focus on the one thing that is most important to you.

In some cases this could mean your social life, this could mean TV shows, this could mean anything you once enjoyed immensely but is not imperative to your one thing, which in this article is one’s career.

My romantic relationships were often second to my career aspirations. Mark Cuban has said many times on Shark Tank that if the girlfriend he had while he was growing his first business got needy he would respond with, “And your name is…?”

I wonder if Mark Cuban also heard, “You need a more balanced life” while he grew his business, or is that a comment reserved for female entrepreneurs?

The structure of my current life looks a bit different than it did in my twenties. I work just as hard, if not harder, but I do it within the time I allot for work because I have One Things in other areas of my life that I dedicate time to, by choice.

Coincidentally, the name of both my companies start with Equilibria. This means multiple equilibriums or if I have to use the word “balance” I would coin it “integrated balance.”

The concept of balancing work and life means they fall on opposite ends of the spectrum. For me, work/life are one in the same and part of my identity.

I am a woman. I am a friend. I am a wife. I am a sister. I am an athlete. I am an entrepreneur. I am a business owner. I am an author. I am a yogi. I am a hard worker. These are the things that make me and no one thing defines me more or less. As long as I commit to honoring all aspects of my identity, balance will fall into place.

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