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- Reframing challenges the negative thoughts and beliefs that contribute to distress. By learning to recognize distorted thinking and then actively working to change these thoughts to be more positive and realistic, people can feel more resilient and optimistic in the face of stress.
www.verywellmind.com/reframing-defined-2610419
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This article introduces a five-phase approach to problem-framing: In the expand phase, the team identifies all aspects of a problem; in examine, it dives into root causes; in empathize, it ...
- Struggling to Solve a Problem? Try Reframing It.
Summary. How you frame your problem will influence how you...
- Are You Solving the Right Problems? - Harvard Business Review
The author outlines seven practices for effective reframing:...
- Struggling to Solve a Problem? Try Reframing It.
Nov 23, 2020 · Summary. How you frame your problem will influence how you solve it. Therefore, the words you choose to describe the issue are critically important. In fact, if you’re struggling to generate...
- Overview
- Techniques of Cognitive Reframing
- What Cognitive Reframing Can Help With
- Benefits of Cognitive Reframing
- Effectiveness of Cognitive Reframing
- Things to Consider
- How to Get Started
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Cognitive reframing is a technique used to shift your mindset so you're able to look at a situation, person, or relationship from a slightly different perspective. Cognitive reframing is something that you can do at home or anytime you experience distorted thinking.
It can sometimes be helpful to have a therapist's assistance, particularly if you are caught in a negative thought pattern. When the technique is used in a therapeutic setting and practiced with the help of a therapist, it is known as cognitive restructuring.
The essential idea behind reframing is that the frame through which a person views a situation determines their point of view. When that frame is shifted, the meaning changes, and thinking and behavior often change along with it.
Family Therapy
In a family therapy session, Carla complains bitterly that her mother is overly involved in her life, constantly nagging her about what she should be doing. In attempting to shift Carla's negative view of her mother, the therapist offers this reframe: "Isn't it loving of your mother to teach you ways to take care of yourself so you'll be prepared to live on your own without her?"
Individual Therapy
A person in individual therapy is struggling to accept the limitations of having a chronic illness. The therapist attempts to reframe how they view their illness by saying, "Can you think of your illness as a built-in reminder to take care of your health throughout your life?" Or, someone is upset that they weren't chosen for a promotion. The therapist asks them what positive things could come from not being promoted. They might note that the new job came with some unwanted additional stresses and that they might be able to work toward another role that is better suited to their needs and long-term career goals. Or, someone is angry about getting a ticket for texting while driving, so their therapist talks about the dangers of texting while driving. Eventually, the person is able to see that the ticket might help deter them from engaging in the dangerous behavior again in the future.
Cognitive restructuring can be used to treat a wide variety of conditions, including:
•Addiction
•Anxiety
•Chronic pain
•Depression
•Eating disorders
Cognitive reframing, whether it is practiced independently or with the help of a therapist, can be a helpful way to turn problems or negative thoughts into opportunities for change and growth.
While this technique is often used in therapy, it's something that you can use at home as well. With practice, you can learn to remind yourself that your initial conclusion is only one possible explanation.
There have been numerous studies on the therapeutic effects of cognitive restructuring for patients as well as the benefits of cognitive reframing for providers and caregivers in terms of preventing burnout. For example:
•Cognitive reframing has been proven effective to help minimize anxiety and depression and enhance quality of life during the COVID-19 pandemic.
•A study on practitioners who treated individuals with substance use disorder found that cognitive reframing helped them experience less burnout and greater treatment results.
•In caregivers of individuals with dementia, cognitive reframing was found to reduce caregiver anxiety, depression, and stress and enhance communication and overall quality of life.
•One study on people with mental illness and PTSD found that cognitive restructuring reduced symptoms and improved functioning.
•A 2014 study showed that cognitive restructuring reduced post-event processing (PEP), or the reflective thoughts you have after a social situation, for individuals with social anxiety disorder.
While you can practice cognitive reframing on your own, it requires time, effort, and patience. It may be challenging to be honest with yourself and spot the negative thought patterns getting in your way on your own. When you know what to be on the lookout for, however, it becomes easier.
Some common cognitive distortions, or tendencies and patterns of thinking or believing, that can cause negative thought patterns include:
•All-or-nothing thinking: Seeing situations in absolute terms
•Blaming: Attributing complex problems to a single cause
•Catastrophizing: Always imaging the worst thing that can happen in any situation
•Discounting the positive: Ignoring or discounting the good things that happen to you
If you are ready to try cognitive reframing, start by noticing your own thoughts. Pay attention to any negative or distorted thinking. Next, work on evaluating the evidence that supports or disputes your thoughts. Note things that might contradict your interpretation.
It is also important to work on being compassionate to yourself. Using positive self-talk and practicing gratitude are two ways that you can shift into a more positive mindset.
If you want to try cognitive reframing with the help of a therapist, there are some steps that you can take to help find the best therapist for your needs.
•Get a referral. Talk to your doctor for a referral to a therapist. You can also check out the directory of certified therapists offered by the National Association of Cognitive-Behavioral Therapists to locate a licensed professional in your area.
•Ask about insurance. Contact your therapy provider to be sure that they take your insurance, and check with your insurance provider about how many sessions they cover per year.
•Weigh your options, including whether you're more comfortable with face-to-face or online therapy.
The author outlines seven practices for effective reframing: (1) Establish legitimacy. (2) Bring outsiders into the discussion. (3) Get people’s definitions in writing. (4) Ask what’s missing....
Apr 29, 2024 · Cognitive restructuring, or cognitive reframing, is a therapeutic process that helps the client discover, challenge, and modify or replace their negative, irrational thoughts (or cognitive distortions; Clark, 2013).
Jan 14, 2013 · Reframing problems takes effort, attention and practice, but it enables you to see the world around you in a brand-new light. As indicated, you can practice reframing by physically or mentally changing your point of view, by seeing the world from others’ perspectives, and by asking questions that begin with Why?
Feb 29, 2024 · To address the challenge many organisations have with problem diagnosis, an approach known as reframing is proposed. Reframing involves shifting perspectives to uncover alternative framings of persistent problems, leading to novel and creative solutions.
