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 thank you for this post - yes I’ve heard of all or no thinking thinking :) We either want to something or nothing at all and can find it difficult to think in a balanced way. So it can be we think something extremely positive (getting our hopes up) versus something bad (expecting to be disappointed by a situation or people around us). This was a good refresher - thank you Lisa 😊❤️
Thank you so much for this! 💙
unhelpful thought: no one will ever love me for who I am.
helpful thoughth: I am already loved and I deserve to be accepted and respected for who I am. I am loved by myself and my great Creator who knows me the best !
Thanks so much, i just wanted to draw attention to a point that, in order to reframe thinking, apart from knowing how to do it, we also fundementally need better framing models, like intelligent positive stories, real life time samples, spiritual or religious offerings, quotes from wise guys, I mean reframing is like the working mechanism of a machine, but we also need good things to put into to feed this machine to get good/ better results.
@bilenn
That's a very good point :) Yes, we can use those models to really deepen our reframes and to facilitate growth that is relevant to us.
I am really enjoying reading your thoughts and reframes. It is very refreshing! Keep them coming :)
@LisaMeighanMScMBPsS
Can you share today an example of a thought you have had that you perceived to be unhelpful, and how you cognitively reframed this?
I was really upset with a contractor that I trusted and paid upfront for work that has been 4 or 5 weeks getting started on. I was calling him all kinds of names when I realized that I needed to calm down and rethink this approach. I texted him an email and calmly addressed my complaint in a caring and understanding way. I talked to him as I would have been talking to my grown son and it when so well, he began work the next day, Job not completed but he is having the work done.😊
@LisaMeighanMScMBPsS I was recently injured and keep having negative thoughts about suffering from a new injury. I've become a bit scared to do much as I know I'm injured and keep having doubts and fears about further injuring myself.
@LisaMeighanMScMBPsS
Thank you for this great post and the helpful information about reframing thoughts! Sorry for answering only now.
Can you share today an example of a thought you have had that you perceived to be unhelpful, and how you cognitively reframed this?
I called someone for help today with a technical issue but they did not want to help on the phone but asked me to order a technician. First I thought, well, it's just a "small" question but seems the person is not interested at all to help but then I reframed it in "They sell products and earn by sending out technicians, it's their job". So seeing it from that perspective took the frustration away.
UNHELPFULL: I will never get a paying job I am happy with :(
REFRAMDED: If I keep improving on my skills, it will happen! Others have, so will I! It is possible :)
💛@LisaMeighanMScMBPsS Thank you Lisa!! This post really helped me