Cognitive Reframing & How to Do it!

Hi community! I hope you are all well :) Today we are going to learn about cognitive reframing and I hope you find it useful!

What is Cognitive Reframing?

Cognitive reframing is a psychological technique used to change your current mindset from a negative to a more positive mindset. When we look at things negatively, it can increase stress, anxiety and depression but when we look at them positively we feel more empowered, positive and engaged. Cognitive reframing causes a cognitive shift which then means our thoughts, feelings and behaviour is likely more positive.

Cognitive reframing may help cognitive distortions which distort your thinking and then impact your behaviour. An example of a cognitive distortion is the following:

All or nothing thinking

• We characterise something as being either all good or all bad. There is nothing in the middle and it is one or the other.

All-or-nothing thinking can lead to difficulties in our relationships with ourselves and others because we do not look at alternatives and instead we see something in just one way which can be harmful. Have you noticed yourself engaging in this type of thought pattern? We all do this from time to time as we all have cognitive distorted thinking from time to time but a useful technique may help you below.

Encouraging Cognitive Reframing:

1. Focus on a negative or challenging thought that you’ve had recently, for example, "I am going to fail my next assignment as I've not worked hard enough"

2. Become more aware of your thoughts and how often you are having them

3. Evaluate the thought, is it rational? Or does it need more exploration?

4. Challenge your thought, does it make sense? Where is the evidence?

5. Reframe it to a more positive thought, for example, "Today I am going to do my best and I can submit a valuable piece of work"