Research

Outside Articles: Reframing

Outside Articles: Reframing

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Notes

Notes

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Negative Thinking Patterns: How to Manage, Interpret and Reframe — MyWellbeing

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Introduction to CBT: Cognitive Behavioral Therapy Using applications such as “emotional accounting” and “cognitive reframing” from the Cognitive Behavioral Therapy (CBT) model, are ways to apply this idea when you find yourself involved with negative thinking patterns. Emotional accounting is the process of transforming the negative thoughts to be more positive whereas cognitive reframing allows the broader picture to be transformed from a negative interpretation of what is happening to you, to a more positive interpretation. The first thing to consider is having an understanding of how our thoughts, feelings, and behaviors are connected. When a triggering event happens, we tend to have an automatic thought about this event (often times related to our past experiences or irrational core beliefs). This thought that we have influences the way that we then feel emotionally, which then affects our behaviors. When people are caught in negative thinking patterns, it’s common for the feelings associated with that thought to be negative (sadness, regret, despair, depression, anger, etc). When we begin to feel this negative emotion, our behavior subsequently leads to inaction, outbursts, crying, isolation, as well as other behaviors we wish wouldn’t occur.

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Negative Thinking Patterns: How to Manage, Interpret and Reframe — MyWellbeing

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So let’s dig deeper: How exactly do we reframe these negative thoughts? 1. Awareness Focus on your awareness of your negative thinking traps. Be mindful and try your best to recognize negative thoughts and try to describe the situation as accurate as possible. Notice what thoughts make you feel a way that you do not like and take a mental note of this. Also take notice of your feelings. Be aware of the physical sensations that arise in your body. Some negative thoughts will just pass through without affecting our daily functioning, but if you notice physiological sensations in your body, that is a good indicator to try and reframe the thought. 2. Ask Questions Literally, ask yourself questions to get a better understanding of how to cognitively cope with this negative thought. When you identify a negative thought that comes to mind, some questions you can ask yourself are: Is this thought 100% accurate? Is this thought helpful? What advice would I give to my best friend if they were going through a similar situation? What are the chances of this thought coming true? What will I think of this in a week? Could there be any other thoughts besides this one? What will I gain from accepting this thought? What will I lose? 3. Come up with an alternative view (REFRAME) The goal is to find a better alternative view of what is happening to you. Use your personal power to come up with a “redemptive narrative.” A redemptive narrative is where you are able to tell the story of your situation in which the tough events also bring something positive. The positive may take some time, but it’s important to see a positive outlook.

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9 Therapist-Approved Tips for Reframing Your Existential Anxiety | SELF

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These cognitive distortions are the main target of cognitive behavioral therapy (CBT), an action-oriented type of talk therapy that teaches you to recognize and correct the negative thinking patterns that hurt your mental health. Reframing your thoughts is pretty much the MVP of your CBT tool kit. “The idea of reframing your thoughts starts with accepting that not all your thoughts are true just because you have them,” licensed clinical psychologist and founder of Long Island Behavioral Regine Galanti, Ph.D., tells SELF. “A thought is like a pair of sunglasses. If you look at the world through sunglasses, things look a little different. Reframing your thoughts is like taking off your sunglasses or putting on another pair with a different lens. You’re asking, ‘How can I look at this a different way?’”

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