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"
@LisaMeighanMScMBPsS
Thankyou for sharing another helpful tool, Lisa, Cognitive Rephraming can indeed be helpful quite often. I haven't tried super recently, but will definitely do.❤
@Sunisshiningandsoareyou Thanks for sharing your thoughts, with us.
@Sunisshiningandsoareyou
Yay please let us know how you get on with it :)
@LisaMeighanMScMBPsS This kinda reminds me of Positive Psychology.
In Positive Psychology you learn how to change your mind set from a negative one to a positive one.
For example, I hate the work at my job, negative thought.
I know I need the money, so I will look for something else. In the mean time, I will do the best job possible, positive thought.
These were just examples. I am retired on disability from work.
I hope this some what answered your questions, all be it, from a different angle.
I'm 2nd year eco hons. Student
My second year has started just 2 weeks back since then i have not studied anything even after being school toper and sem 1 topper
I feel very lonely because now my friends don't give me much attention bcoz now they see that they have no benefit from me they don't trust me they talk to others from whom they can extract benefit
I feel very lonely i have no one to talk to i feel like my friends used me just as a toilet paper now also if they need help they come ro me i help them to have things turn better but then when they don't need help they don't like to talk to me
What shall i do?
I cannot study
Today also was my holiday i just wasted it by looking on my phone
I don't have any motivation left
I just try to indulge in phone or sleep
I just day dream whole day and start to live in my own world in my mind in order to escape from reality
How should i focus on my career my family expects a lit from me
@Scarbstar
@LisaMeighanMScMBPsS
Just in time! I really needed this today.
Thank you Lisa for sharing such an insightful and helpful post 💓
@sunkissedearth
I really hope it helped you :)
@LisaMeighanMScMBPsS
It sure did Lisa.
Thank you again. I'm in a better head space now :)
@LisaMeighanMScMBPsS
How would I encourage someone else to reframe their thinking?
@calmingMagic1676
What a great question! I think that shows how much you care and that you want to help others. We have to be in the right frame of mind to reframe our thoughts because some people might be going through an incredibly difficult time, and someone suggesting they reframe their thoughts might seem to invalidate their thoughts and experiences (despite out best intentions!) but here are a few gentle ways of encouraging the topic and technique:
* You may encourage them to read this thread or an article on cognitive reframing and ask their thoughts to encourage a discussion
* This might be something that has possibly helped you and you could suggest this by saying "Something that I've found useful was...." and then it comes across as non invasive and approachable
I really hope that whoever you are trying to support gets the help they need and you are doing so well at looking after them :)
@LisaMeighanMScMBPsS
unhelpful thought: I made a mistake, I am a loser.
reframe: Making mistakes are a part of being human. I can accept my mistake and try again with new knowledge.
@honestHemlock476 Thanks for sharing your thoughts.
You did a nice job with sharing unhelpful thoughts, with helpful ones.
Nice job.
@honestHemlock476
Yes! This is a great attempt at cognitive reframing and thank you for sharing with us all!
Ty this statement helped me
My siblings and close cousins as we do not all share the same attributes or faith. I’m sure we regroup, meaning pair up differently or separate completely
Unhelpful thought: he hates me.
Reframed: he's misunderstood what I was trying to say, and has become angry. I am not responsible for how he reacts to difficult conversations but I can try to communicate differently next time. If it doesn't work out between us, I will have had a chance to practice something that will help me in the future.
Thanks for the opportunity to practice something I find quite challenging.
@Clio9876 Nice job.
@Clio9876
Brilliant example and it shows you the aspects of life that you can control and also those that you cannot. A very wise reframe and an important reminder for when we are struggling
@Clio9876 You got the idea.
@LisaMeighanMScMBPsS I had had an example a while ago that my lecturer forgot completely about my reference as she took a while to get back to me and I just changed it to that she needs more detail and needs to do it carefully to show me in a good light and to keep on top of asking her - it all got solved! 😊
@GoldenRuleJG Thanks for sharing this.
@GoldenRuleJG
This is great and I am so glad you got your reference. In times like those, we can begin to worry and internalise that we are not good enough but we are and it was simply that your lecturer needed more time. Try to remember this next time you may try to challenge your unhelpful thoughts :)
@LisaMeighanMScMBPsS thank you Lisa!