By Taylor Oberhelman-McLeod, MA, PLPC
At some point throughout our lives, we will all experience ineffective thoughts. These thoughts can be temporary moments of self-doubt or persistent beliefs that impact how we view the world, our relationships with others, and our growth and well-being. One technique we can use to transform ineffective thought patterns into more effective thought patterns is to practice reframing thoughts.
Understanding Reframing:
Reframing is a cognitive-behavioral skill that involves challenging our automatic thoughts so that we view situations and thoughts from alternative perspectives. When doing so, we open up our mind to a more positive mindset rather than viewing a situation from a negative lens. The goal of reframing is not to dismiss emotions or hardship but to find a balance between your experience and perceptions.
Steps for Reframing Thoughts:
1. Identify an Ineffective Thought: Observe any unhelpful or discouraging thoughts you are having.
2. Question the Thought: Ask yourself what the evidence is for or against the thought? Consider if the evidence you are examining is rooted in fact (observable information) or assumptions (subjective information, based in opinion).
3. Generate Alternatives: Explore other ways to view the situation. How might someone else view this situation? What is the worst, best, and most likely scenario?
4. Proceed with Balanced Perspective: Select a thought that is realistic while also acknowledging positive/neutral aspects of a situation.
Example: Receiving criticism from your boss at your annual review.
Ineffective thought: “My boss thinks I’m horrible at my job and will probably fire me soon”
Reframed thought: “My boss told me an area of improvement so I can continue to move up in the company and has told me in the past what I do well.”
Like any skill, reframing your thoughts takes practice – similar to working out a muscle. One of the ways you can practice and reinforce this skill is by keeping a journal and writing down your thoughts as you reframe them. This will allow you to notice any thought patterns you might have, understand how your thoughts and behaviors are connected, and track your progress. With practice you can refine your reframing skill and reduce stress, improve your problem-solving skills, improve relationships, and increase your well-being.
Taylor is a Provisionally Licensed Professional Counselor who earned her Master’s in Clinical Mental Health in June 2021 from Northwestern University. She views therapy as a collaborative experience, with clients and their counselor working together in their therapeutic journey. Taylor strives to offer an empathetic space for clients to navigate and process challenging experiences and emotions, facilitating the initial steps toward healing. To learn more about Taylor or to inquire about working with her, click here.
