The Reframe Method

The art of reframing involves seeing a problem from another point of view. This is not to be confused with denying that there is in fact a problem but trying to look at it as realistically as possible. The art of doing this is very liberating and empowering and gives you a boost in self-confidence.  Picture this as viewing your situation through a new lens. 

The ability and skill of reframing has profound effects on well-being and mental wellness.  The ability to place things into a different perspective has an effect on our emotions and feelings directly influencing the manner in which we respond to different events or situations that take place in our lives.  Reframing can help you to become more appreciate of the things in your life enhancing feelings of gratitude. This leads to improved happiness and contentment. 

A good example of reframing a situation, also known as cognitive reappraisal, includes viewing a perceived failure as an opportunity for learning and personal growth.  This also helps to reduce stress to a great degree and leads to feelings of calm. There are other benefits as well, such as reducing depression and anxiety.   The positive effects of reframing are so powerful that the ability to do this and practice this skill are the most powerful indicators of resilience and the ability to bounce back from a perceived setback. 

Reframing helps to deal with cognitive distortions such as: 

Catastrophizing:   Viewing situations in black and white thinking and viewing them as total successes or failures.  A good example is doing poorly on an exam and concluding that you should drop out of your program altogether based on this one failed exam. 

Overgeneralization: Coming to negative conclusions that are irrational based on one event.  For example, taking a dance class that you’ve never taken before and finding it difficult and concluding that you’ll never dance again because you missed a few steps. 

Personalization: Expecting the worst and jumping to conclusions about how others feel about you. For example, the person you’re with is quieter than usual and you conclude that they don’t like you very much.  Maybe they’re just having a bad day and distracted with their own thoughts that have nothing to do with you at all. 

All-or-Nothing Thinking: Minimizing or Overemphasizing one event.  Try to find the middle ground and aim for a more balanced perspective. 

Sounds catastrophic.  Reframing helps to challenge these cognitive distortions. 

How To Reframe Thoughts: 

Write them down. Some people find keeping a journal helpful. Read the thoughts out loud and rewrite them in a more realistic way.  Doing this helps you to become more fully aware of the cognitive distortions. 

Practice self-compassion.  This will help to challenge harmful self-destructive thoughts in a gentler way. 

Challenge the thoughts with facts about the situation or event to make it more realistic and avoid catastrophizing.  How accurate are these thoughts? 

Test the belief in real life to see if it comes true.  For example, if you’re afraid of public speaking join a Toastmasters Club.  You see, you didn't stumble on the way to the front of the group. 

Practice mindfulness.  Reflect on the thinking and review it.  This should help to reduce overreacting and reduce traumatic feelings. Replace the negative unhelpful thoughts with more realistic positive thoughts.  This is where true transformation and healing takes place. 

Practice working with the new thoughts.  This requires patience and also unlearning your habits that sometimes have been years in the making as well as the tendency to engage in harmful thinking patterns. 

Get a strong support system going .  This will help with the process.  Choose people that you feel good around and are on the same wavelength as much as possible. 

Work with a therapist to help guide you in transforming negative thinking patterns into more positive perspectives. Reach out to Sara Perretta Therapy for in person, telephone or virtual sessions.  

Reframing situations leads to greater overall well-being and greater life satisfaction.  It is also found to diminish symptoms of anxiety or depression.  Overreacting and catastrophizing can be very stressful and overwhelming for most people. The Reframe method helps to shift your thinking to a more positive and helpful place.  Be patient as you practice this new skill.  Just as your distorted thinking became a habit over time, this new habit takes time to develop.   

Reframing situations leads to greater overall well-being and greater life satisfaction.