Reframing is a powerful psychological technique that can help to improve mental wellbeing by promoting gratitude and emotional resilience, thereby enabling a more constructive response to negative situations. But what is it and how does it work…
What is a reframe?
Reframing is a strategy to help you adjust your mindset by suggesting a different perspective or point of view. When used to offer a more positive alternative in any given context, it supports improved mental wellbeing.
As an example, let’s take the recent “scandal” in my village when the local council decided to change the bin collection day! Opinions were voiced on social media in their droves, and most of them were not favourable. A few people dared to offer helpful reframes such as:
- It will be better now it’s on a Tuesday rather than a Friday because if they miss a bin, they can still come back the next day whereas on a Friday, because they don’t work weekends, you have to wait until the following week.
- It used to be on a Tuesday so we’re only going back to how it once was.
- Our rubbish will still be collected.
- Most people do their entertaining at the weekend so at least it means your empty bottles aren’t hanging around for as long.
A vitriol of comments ensued and it’s possible that these more positively-minded folk have now been hounded out of the village and are hiding in witness protection!
I jest, of course, but you get the idea of how a reframe can work. Reframing is in fact a powerful psychological technique that can help you cultivate a more helpful and resilient mindset. By changing the way you perceive situations, you can transform negative thoughts and experiences into more positive or neutral ones. Reframing has its roots in cognitive behavioural therapy (CBT) and is widely used in coaching and therapy to help individuals manage stress, overcome obstacles and achieve their goals.
How does reframing work?
Our brains are wired to interpret events based on our existing beliefs and experiences. This interpretation has a significant impact on our emotions and our behaviours. Reframing works by challenging and shifting these interpretations. When you reframe a situation, you consciously choose to see it from a different angle, which can lead to a more constructive emotional response and better decision-making.
More examples
When my husband gets behind the wheel, he has a tendency to get quite wound up by the behaviour of other road users. Whilst he doesn’t actually get out of his car and exhibit road rage, he can spend a good few minutes fuming about something, thereby putting himself into a bad mood. In Buddhism, it’s known as the “second arrow” – the first arrow occurs when you accidentally shoot yourself in the foot and it causes you pain, the second arrow is when you exacerbate your discomfort by cursing yourself for being so stupid. My response on the other hand is to react more calmly and amuse myself for a while by thinking of all the possible reasons for the offending road user to do what they did. Since I will never actually know the real cause of their behaviour, I choose instead to have a little fun making up daft excuses and maintaining a better emotional state for myself in the process.
As another example, let’s imagine you receive some critical feedback at work. Your initial reaction might be to feel disheartened and defensive, thinking “I’m not good enough.” Through reframing, you can choose to see the feedback as an opportunity for growth: “This is a chance to improve and develop my skills.”
Or how about a simple rewording? Instead of saying “I have to…” [do something], try saying “I get to…” [do that something]. The feeling of having to do something can make it seem as though you have no choice, that you’re not in control, which has the connotation of it being a chore. Choosing to do something, on the other hand, feels lighter and freer and it becomes more of a privilege.
Some benefits of reframing
Enhanced resilience – reframing helps to build mental toughness by allowing you to see challenges as opportunities rather than threats.
Improved emotional wellbeing – by shifting negative thoughts to more positive or neutral ones, you can reduce stress and anxiety.
Better problem-solving – a new perspective can open up alternative solutions and creative thinking.
Greater motivation and productivity – positive reframing can boost your confidence and drive, making it easier to take action toward your goals.
Practical steps to reframe your thoughts
- Identify negative thoughts – pay attention to your inner dialogue, especially when you’re feeling stressed or upset. Write down these thoughts to bring awareness to them.
- Challenge your assumptions – question the validity of your negative thoughts. Are they based on facts or assumptions? Are there alternative ways to view the situation?
- Find a positive or neutral frame – look for a different angle. How might someone else perceive this situation? What can you learn from it? How does it fit into the bigger picture of your life or goals?
- Practise regularly – reframing is a skill that gets easier with practice. Make it a habit to consciously reframe negative thoughts whenever they arise.
Summary
Reframing is an incredibly useful tool for better mental wellbeing. By shifting your perspective, you can positively impact your emotional state and respond to events in a more resourceful manner, thereby improving your chances of having better outcomes for yourself and others.
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