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Cognitive Reframing
This is a psychological technique that involves identifying and then disputing irrational or maladaptive thoughts. Reframing is a way of viewing and experiencing events, ideas, concepts, and emotions to find more positive alternatives.
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Cognitive Reframing
Description
This is a psychological technique that involves identifying and then disputing irrational or maladaptive thoughts. Reframing is a way of viewing and experiencing events, ideas, concepts, and emotions to find more positive alternatives.
Steps
Identify Negative Thoughts: Start by recognizing situations where you feel overwhelmed or distressed. Try to identify the negative thoughts you're having during these situations.
Analyze the Thought: Consider the accuracy and usefulness of your thoughts. Are they based on facts, or are they assumptions, overgeneralizations, or worst-case scenarios?
Challenge the Thought: If you find your thoughts are not entirely rational or beneficial, challenge them. Ask yourself questions like, "Is there any evidence that contradicts this thought?", "What would I tell a friend who had this thought?", or "Is there a more positive or balanced way of viewing this?"
Reframe the Thought: Replace the negative or irrational thought with a more positive, realistic one. For instance, if your initial thought is, "I'll never be able to do this," you might reframe it to, "This is challenging, but I can learn with time and practice."
Practice Regularly: Cognitive reframing isn't a one-and-done solution. It's a skill that takes practice to develop. Try to use this technique whenever you notice negative or irrational thoughts, and over time it will become more natural.
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