Learning About Thought Reframing
What is thought reframing?
Thought reframing is a skill taught in cognitive behavioral therapy (CBT). It's the process of replacing
negative thoughts (which can worsen things like anxiety, depression, and pain) with more helpful
thoughts.
How can thought reframing help you?
Thought reframing helps you become more aware of how your thoughts are connected to your feelings
and behaviors. Finding unhelpful thinking patterns and shifting them can make you feel better. That can
help you better handle life's challenges. You may be more able to manage stress and to handle
depression and anxiety.
How can you get started with thought reframing?
Here's how to get started with reframing unhelpful thoughts.
- Notice the thought.
Pay attention to thoughts that are discouraging. For example, in a job review, your boss praised several
things about your work. But you're feeling down because she had one small criticism. You might even
think, "I'm no good at my job" or "She doesn't like me. I must be bad." These thoughts can pop up
sometimes before you can stop them. But learning to recognize them can help you shift them. - Question the thought.
Look at that thought, without judging it, and ask yourself whether it is helpful or true. Ask yourself
questions about the situation and your thoughts. You might ask, "What did my boss say exactly?" "Were
there positive comments?" "Why do I focus only on one criticism?" Your answers can help you find more
accurate and helpful ways to think about the situation. - Replace the unhelpful thought with a more helpful one.
Here's where you can ask yourself "What's something that's true but more helpful?" For example, you
might think, "I've done a lot of good work this year, and my boss noticed it. She thought there was one
area I can improve. So I'll think of some things I can do to get stronger in that area."
Here are some examples of negative thoughts and how they could be replaced with more helpful
thoughts.
o Example:
Original thought: "I'm sad that I don't have many friends. People must not like
me."
Replacement thought: "I have some friends, so I know I can make more. It might
just take some time."
o Example:
Original thought: "I should get married before I'm 30. If I don't, I'll probably end
up alone."
Replacement thought: "There's no guarantee that I'll meet the right person by
the time I'm 30. If I don't get married by then, I still have time to find a good
relationship."
Changing your thought patterns may not be easy. But our minds can be trained to be stronger and
healthier—just like a muscle. With time and practice, you'll get better at noticing unhelpful thoughts and
choosing healthier thoughts instead.