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Reframing

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What is Reframing? #

Reframing is a technique widely used in Cognitive Behavioral Therapy (CBT). It involves altering the way a person perceives an event, idea, or concept, thereby changing its meaning and the emotional response associated with it. Essentially, it’s about changing perspective.

At its core, reframing is built upon the premise that our interpretation of an event determines our reaction to it, not the event itself. In other words, the way we think about a situation can influence our emotions and behaviors. By consciously altering our perspectives, reframing allows us to manage our emotional reactions better, reducing distress and promoting healthier behaviors.

Example Scenarios #

Here are a few hypothetical scenarios where reframing could come into play.

1. Job Rejection #

  • Scenario: Sam had applied for a job that he really wanted, but he didn’t get it.
  • Explanation: Sam could feel defeated and start thinking, “I’m not good enough.” But through reframing, he could shift his perspective to, “This is a learning and practice opportunity for me to do better at the next interview.”

2. Failed Test #

  • Scenario: Amy, a student, receives a lower score than she expected on a test.
  • Explanation: The immediate reaction might be, “I’m a failure,” leading to feelings of disappointment and stress. By using reframing, Amy could change her interpretation to, “This test result shows I where I need to study more to improve my results.”

3. Receiving Criticism #

  • Scenario: Alex’s boss provides him with criticism regarding his performance.
  • Explanation: Alex’s initial reaction might be, “I’m bad at my job, my boss doesn’t like me.” However, Alex could shift his perspective to, “This feedback helped me identify a blind spot and gives me a path for growth in my career.”

4. Public Speaking Anxiety #

  • Scenario: John has been asked to speak in front of a large group, causing him anxiety.
  • Explanation: Initially, John might think, “I’m going to mess up, and everyone will laugh at me.” Through reframing, he could change this to, “This is a rare opportunity to share my knowledge and improve my public speaking skills.”

5. Relationship Breakup #

  • Scenario: Peter and his longtime girlfriend have broken up.
  • Explanation: Peter might initially think, “I’ve lost the love of my life. I’ll never be happy again.” Through reframing, he could instead think, “This relationship had issues we could not resolve. This is a chance to for me to learn and do things differently in the future.”

Strategies for applying Reframing #

  1. Awareness: The first step to reframing is recognizing your feelings and thoughts about a situation. These are the first two steps when creating a new Moment in the app.

  2. Check Distortions: Once you’re aware of your initial thoughts, identify the cognitive distortions in them.

  3. Developing Alternatives: Start brainstorming different ways of viewing the situation. There is always more than one way to interpret an event. Try to come up with as many as you can.

  4. Choosing a Helpful Perspective: From your list of alternative interpretations, choose the one that is most helpful and reduces distress. This is your reframe. It should promote healthier emotions and behaviors.

  5. Practice and Reinforcement: Like any new skill, reframing takes practice. Try to apply it in different situations, and over time, it will become more natural. Reinforce your new perspective by revisiting it when you find yourself slipping back into old thought patterns.

Remember: Practice Builds Proficiency #

Much like any new skill, the technique of reframing requires practice and patience. It might seem challenging at first to shift your perspective, especially when it involves deeply ingrained thought patterns and beliefs. However, by routinely practicing reframing, it will gradually become easier and more natural.

It’s important to note that not all techniques work for everyone in the same way. Our minds are unique, and thus, the strategies that work best will vary from person to person. Therefore, you should try out different techniques and methods of reframing until you find the ones that are most effective for you.

Reframing isn’t about being unrealistically positive; it’s about finding realistic yet positive ways to view challenges and setbacks. Over time, with consistent practice, you may find that reframing can significantly enhance your ability to manage stress, foster resilience, and improve your overall well-being. Just remember, persistence is key when cultivating this valuable skill.

Leverage Your Community #

While reframing is a personal technique that involves adjusting our own perspectives, the process doesn’t have to be undertaken alone. In fact, the people around us can provide valuable insights and alternative viewpoints that can aid in the reframing process.

When you’re stuck in a certain mindset and find it difficult to see the situation from another angle, it can be beneficial to reach out to trusted individuals around you. This could be friends, family, mentors, or even our subreddit, r/feellessbad. Asking an stranger can offer new perspectives on the situation, helping you to consider viewpoints that you might not have thought of on your own.

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