Reframing

Reframing is looking at a feeling, situation or belief from another angle which can assist in challenging assumptions and automatic thoughts. Therapy often allows individuals to shift their perspectives and view circumstances or problems from different points of view, discovering new ways to manage or solve them. However, it is possible to use reframing techniques on your own.

The emotions we feel frequently are based on old, unhelpful patterns. These can include practices, such as filtering one’s thinking to overlook the positive in situations or people and magnify adverse details. When negative beliefs enter your mind, you can try “thought-stopping” by snapping a rubber band on your wrist, visualizing a stop sign or considering another idea. Remember that your feelings and thoughts, especially those about yourself, are not always an accurate reflection of reality. If you have a critical inner voice try having it critique only particular things in your life, be negative for just one hour every day or speak to you in the way you would talk to a friend.

Ask yourself if you are overestimating the likelihood of negative outcomes and whether what you are upset about will matter in five years or just 12 months from now. Rather than focusing on worst-case scenarios, consider other possibilities that are mildly negative, neutral or even positive. Do not underestimate your ability to cope with difficult situations and remember other times you survived something challenging. Stressful events actually provide individuals with the chance to learn and adapt; and coping statements, such as “I can accept things they way they are.”, “I cannot change what has already happened.”, “I can only control my own actions and reactions.” and “It is what it is.”, can remind you that different, healthier ways of thinking exist.

Questions to consider include: On a scale of 0 to 100 percent, how certain am I that my prediction will come true?, What facts have helped me reach this conclusion?, Do my beliefs actually match the facts?, What is the worst thing that could occur and what is most likely to take place?, If it is a disaster, what are the chances (percentage-wise) that I will be okay in a week, a month and a year?, and Does worrying about a catastrophic outcome actually help me prepare me for it, reduce the likelihood of or prevent it from happening, or provide a solution?

By reframing you can recognize, challenge and alter cognitive distortions and negative thought patterns. While it will not change what is happening, it can provide a healthier perspective, reduce stress and allow a greater sense of control.