Reframing is a therapeutic technique commonly used to help us recognise and manage unhelpful thought patterns and feelings. Perhaps during times of anxiety, or if something bad has happened and we are searching for answers. It’s very useful when Fear pops up and also during times of uncertainty when we feel we are unable to control anything or can’t anticipate what might happen next.

Here’s a Facebook live video I recorded talking through reframing and how we can use it to help ourselves.

Cognitive Reframing advantages:

Reframing brings Hope and Optimism.
It helps to Shift view/perspective
The meaning changes / Our Thoughts/Thinking changes
Immediate and long-term behaviour changes
Therefore it can lower the stress response
Can be visual - looking through a new lens/a new frame around the image in mind
Visual - directly impacts and imprints in the subconscious - the language of the subconscious where lasting change can happen
If stuck, what would you say to a friend?
Ask yourself, “What have I learned from this experience/these thoughts”?

It can help us to stop and reflect on our “Cognitive Distortions”. Which ones are you matching up to more often than not?:

All or nothing thinking (where’s the grey area?)
Overgeneralisation (“always or never”)
Mental Filter (“blinkered”) Often from childhood conditioning, so parents may have “filtered” our thoughts
Disqualifying the positive (starting from the negative)
Jumping to conclusions (second guessing, being hypothetical)
Magnifying or minimising
Emotional reasoning (emotion as evidence)
Should thinking
Labeling
Personalisation (blame)

How does it work?

Notice the thought process - catch the thoughts
Challenge the thoughts / where’s the reality here?
Replace the thoughts / adopt new ones
Look for the “gift”
FIT THE FACTS

An example of reframing language is if someone asks you how much “pain” you are in. What do you do? Scan your body? Pay attention to any pain? Does it feel more intense?

How about this phrase: “ How comfortable are you"?

What does this do? Notice the difference in how you think and feel?

This works well with children too; instead of saying “no” all the time (it can feel like that can’t it!), try using “if you do that, then XXX will happen”. or “I’d rather you didn’t do that because…” or “i know you’d like that… but it’s not possible at the moment because…”

Do you see how that reframing can work?

Why not have a go at reframing some of your more common thoughts right now if you can think of any? Or help a loved one or friend to reframe something - you never know, you may already do it as part of your natural problem solving abilities.

Please know I’m here for you.

1:1 sessions online, tailored to you, for you, to find your balance.

Message me at sophie@themammacoach.com for a chat.