Negative thoughts can easily take over our minds affecting essentially EVERYTHING. Our moods are sour, we are irritable, and maybe a bit snappy. The negative spiral sucks, but the good news is there’s a way to stop it. Learning how to cope with negative thoughts seems like a hard task but can be done with a technique called cognitive reframing. In this blog, we will explore the idea of cognitive reframing and how to apply it.
What is Cognitive Reframing?
Cognitive reframing is a mindset shift. It helps us to look at situations objectively and from a different standpoint. Instead of letting the intrusive thoughts pile up, we swamp them out for something more rational or positive.
Transforming Negative Thinking
Imagine waking up and feeling instantly overwhelmed by the day ahead. You’ve pressed snooze 3 times already, and you are unable to can for today. You don’t want to adult. Instead of thinking, "I can't do this today”, try reframing to, "Today might be hard, but I can do hard things. It’s giving yourself a fighting chance to start the day on a more positive note.
Practical Reframing in Action
Negative Thought: "I didn't do well on this project; I'm just not good enough."
Reframed Thought: "This setback is the starting point for a comeback; I’ll do better next time."
Negative Thought: "I’m never recognized at work; I must not be valuable."
Reframed Thought: "I can work on showcasing my strengths and getting in front of the right people."
Steps to Identifying and Shifting Thought Patterns
Catch it: Notice negative thoughts as they come. (It happens all day long sometimes!)
Question it: Is this rational? Is there another way to look at it?
Flip it/Reframe: Swap it out for a more balanced or constructive thought.
Practice: The more you do it; the easier it becomes.
You’ll know it’s working when…
This practice offers many mental health benefits:
Better Mood: Positive thoughts being brighter outlooks. (This is the Cognitive Triangle in play)
Reduced Stress: Seeing things from a different perspective makes you seem less overwhelmed.
Greater Self-Compassion: You treat yourself better; you speak nicer about and to yourself.
Cognitive reframing helps you get a handle on your thoughts and create a positive, more resilient mindset. You might be surprised at how powerful a little shift in perspective can be. Give it a try or if you need more assistance, schedule a therapy session and I’ll walk you through it.
-Latise
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