What Is Cognitive Reframing?
If you perceive that you are threatened by a situationphysically or psychologicallyyourfight-or-flight responsewill kick in.
Reframing techniques help minimize thestressorsyou perceive in your life and makerelaxationeasier.
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Heres a rundown of the steps in cognitive restructuring that you’re able to practice.
For example, there arecognitive distortionsthat many of us have that affect our perception and increase our stress.
Youll also want to learn aboutnegative explanatory styles, which explain how pessimists view their life experiences.
Folks who are pessimistic tend to have more stress thanoptimists.
When you catch negative thinking styles, just take note at firstdon’t attempt to change them yet.
Is it possible that the things youre telling yourself are only half-truthsor even full-on lies?
What are some other ways to think about the same set of events?
Which ways of seeing things will serve you better?
Instead of seeing things the way you always have, have a go at challenge every negative thought.
Thats a great example of cognitive reframing in action!
Imagine that youre the patient and youre in the worst pain of your life.
This is a useful reframing trick that you might use in your daily life.
You might want to think about it as looking for the hidden gift in every situation.
3 Examples of Cognitive Reframing
Lets take a look at three examples of cognitive reframing in action.
At first, youre filled with worry and annoyanceon top of feeling pretty miserable physically.
Its true, youwillhave to miss brunch this week.
Make a list of the emotions that are present, too.
Maybe you feel disappointed and like youve let your friend down.
But can you turn that thought around?
Example 2
Heres another example to think about.
When you looked at your thoughts, heres what came up:
Im so stupid!
How could I have done that wrong?
Pause and make a run at reframe the situation.
Instead, you’re able to tell yourself:
I did make a mistake, thats true.
Lately, youve felt like everything in your life is going wrong.
The dog never wants to sit on the couch with me anymore!
Thats a lot of stress and negative thinking.
Lets look at these thoughts and feelings one at a timeobjectively, like an observer!
and try not to get too lost in emotions.
You might try reframing your thoughts like this:
My partner and kids have also been really busy lately.
Were all like ships passing in the night between work, school, and the kids' after-school activities.
They might be feeling like Im being short with them, too.
I can take this as a sign that its time to have some relaxing, stress-free family time.
Plus, fall is coming up which is my favorite season to hike.
These are both things that I can look forward to when things quiet down in a few more weeks.
Wow, hes a smart dog!
That’s the gist of reframing!
American Family Physician.Using cognitive reframing to encourage behavior change.
American Psychological Association.5 steps of cognitive restructuring instructions.
