«Reframing»: technique to change negative thoughts

There is a powerful psychological technique called reframing (reframing) that allows you to change negative thoughts, makes us question our perspective and see situations from a different perspective.

In daily life, it is common to encounter thoughts that perhaps affect the perception of situations and have a negative impact on emotional well-being.

These can generate stress, anxiety and difficulties in interpersonal relationships. However, with the reframing it is possible to improve it. Discover in this article how this method helps.

What is it and how does it work? reframing?

He reframing It is a technique that seeks to modify a specific situation and see it from another perspective, which helps reduce negative, destructive or harmful thought patterns.

Through this, we challenge automatic thoughts and replace them with more positive and realistic ideas. With the technique we change the interpretation we give to events and find other ways of thinking and feeling about them. This is warned by the Dictionary of the American Academy of Psychology (APA).

He reframing It is based on the premise that our appreciation of facts determines emotions and reactions. By changing the way we interpret a situation, we change the way it affects us. emotionally. The goal is to find a new balanced, realistic and healthy perspective.

One way to apply the technique reframing It is looking for evidence that contradicts negative thoughts. For example, when thinking “I’m never good enough,” question that belief and look for times when you were successful or received praise. By finding such evidence, we build a new, more positive and realistic perspective.

Another strategy is to change the language to describe a situation. Instead of using negative and absolute terms, let’s use more neutral words and flexible. Let’s not say “this is a total disaster”, let’s say “this is a challenge I can overcome.” By changing language, we transform the way we perceive the situation and open the door to different possibilities.

Benefits of reframing for mental and emotional health

As Sharma points out et al. (2023), the reframing It has numerous benefits for mental and emotional health. By applying the technique, it is possible to experience the following:

Stress and anxiety reduction: Changing your perspective and seeing situations from a more positive and realistic angle reduces the stress and anxiety associated with negative thoughts.Improves self-esteem: By challenging negative thoughts and replacing them with more positive and realistic ones, we strengthen our self-esteem and cultivate a more positive image of ourselves.Greater resilience: Reframing helps us develop a mindset of resilience, in which we are able to face challenges and find opportunities for growth, even in difficult situations.Creativity and problem solving: another way of seeing situations, expands the ability to find creative solutions and overcome obstacles. He reframing helps you explore different perspectives and approaches, which can generate innovative ideas and new ways to address challenges.Promotes interpersonal relationships: Modifying our perspective and adopting a more understanding and empathetic view of the actions of others benefits interpersonal relationships. In addition, it allows us to consider the motivations and circumstances of those around us, avoid unnecessary conflicts and promote effective communication.

Incorporation of reframing in psychological therapies and techniques

The technique is applied in various currents of psychotherapy. It is used in approaches such as cognitive-behavioral therapy (CBT), narrative therapy and acceptance and commitment therapy (ACT), among others.

We can see it in a work published in Cochrane Database of Systematic Reviews, where the resource is used in CBT. These therapies use reframing as a tool to help individuals challenge and reframe their negative thoughts, promoting positive cognitive and emotional change.

In CBT reframing is included to identify and modify distorted thought patterns, such as overgeneralization or polarization. By questioning these negative automatic thoughts, more realistic and balanced interpretations of situations are pursued.

Narrative therapy also uses reframingencouraging individuals to reconstruct their personal stories, reevaluating past events and giving them new meanings. Through this, we aim to change the way people perceive themselves and their experiences, promoting a sense of empowerment and resilience.

Limitations of reframing

Although he reframing It can be a powerful technique to transform negative thoughts, it is important to keep certain limitations in mind. Each person is unique and what works for one may not work for another.. Some find it difficult to adopt a new perspective or need additional support to reframe effectively.

Furthermore, this method should not be used as a way to deny or minimize legitimate experiences of pain or trauma. It is important to highlight that the tool is not intended to invalidate negative emotions, but rather to help us find a balanced and constructive perspective.

In certain cases, It is counterproductive if it is used as a way to avoid facing and processing difficult emotions.. Therefore, it is essential to find a balance between changing our perspective and allowing ourselves to feel and process emotions appropriately.

The technique is not a magic solution for all problems. There are situations where a trained therapist provides appropriate guidance and support. For example, in cases of trauma or more serious mental health disorders.

Remember: the effectiveness of reframing requires practice and patience

In summary, the reframing It is a valuable technique that changes the way we view situations and negative thoughts. By challenging automatic beliefs and adopting a balanced and realistic perspective, we improve mental and emotional health.

The method requires practice and patience. It is not something that is achieved overnight, but with perseverance and commitment we develop and apply this skill in different areas of life.

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