Another way to understand the concept of reframing is to imagine looking through a camera lens.
The picture seen through the lens can be changed to a view that is closer or further away.
By slightly changing what is seen in the camera, the picture is both viewed and experienced differently.
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Here are a few examples of how reframing may be used in therapy.
A client is upset that they weren’t chosen for a promotion.
The therapist asks them what positive things could come from not being promoted.
Using cognitive reframing can help you become more positive and resilient in the face of life’s challenges.
So, what can cognitive reframing help you with?
or “What are some other possible reasons this could have happened?”
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When you know what to be on the lookout for, however, it becomes easier.
Especially if you’re experiencing suicidal ideation, it’s imperative to speak with a mental health professional.
If you are having suicidal thoughts, contact theNational Suicide Prevention Lifelineat988for support and assistance from a trained counselor.
If you or a loved one are in immediate danger, call 911.
Pay attention to any negative or distorted thinking.
Ask yourself: Do I always react the same way to a stressor or difficult situation?
Is that reaction helping me or hurting me?
Next, work on evaluating the evidence that supports or disputes your thoughts.
Note things that might contradict your interpretation.
It is also important to work on being compassionate to yourself.
You might say to yourself: I made a mistake, but the world didn’t end.
I can learn from this experience and do better next time.
Practices such asmeditationormindfulnesscan be helpful for becoming more aware of your thoughts.
The next step is to consciously shift your mindset.
Think about other ways of viewing the situation.
Are there things that you have not considered?
Are there other explanations you should consider?
As you work to change how you think, strategies likevisualizationorgratitude journalingcan be helpful.
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