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Reframing

Reframing

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Description

Another name for reframing is cognitive restructuring. It is a technique that encourages changing your personal point of view without distorting the facts.

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Possible Benefits

  • Reduces Depression and common anxieties.
  • Improves Brain functioning of cognitive processes.
  • Stress management.
  • Better Memory control.
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How to Do It

Reframing is looking at a situation or an event from a different, more positive perspective. 

Reframing doesn't imply denying the seriousness of the situation, it just gives us a more positive outlook. 

Going from a negative to positive viewpoint can have incredible benefits. 

Identify situations or events that are bothering you, then challenge those circumstances by looking at them from a more positive view point.

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Why it works

Every person has their own beliefs and perspective on how the world works.  This is developed naturally based on our values, past experiences, or other factors. These "default frames" are responsible for how we think, feel, and react. With cognitive reframing we can take our thought process into our own hands by opening our minds to different ways of thinking. 

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Time Commitment

Daily, in all problematic and stressful occasions. 

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Suggested Frequency

Daily, in problematic and stressful occasions or afterwards to reflect on them

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Time of Day

There is no specific time of a day suggested

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Gurus/Celebrities/Doing it

Ellie Goulding

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Possible Side Effects

Make sure you are not ignoring a serious real problem when using this technique. For example when you have a health issue go see a doctor instead of reframing. 

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Tips

  • Reframing can help you feel better about yourself and help manage or reflect on your everyday stresses. 
  • Reframing is a great tool to use in sales and negotiations 
  • Reframing is great to use in business by looking for the opportunity in every problem. 
  • Reframing can be used when journaling. 
  • Using reframing to look at the other person's point of view after an argument might help you understand what made them angry and how a solution can be achieved between both parties.
  • We can practice reframing by changing the words we use. Instead of calling something a "problem", we would say "challenge".
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Supporting Studies

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  1. A Concept Analysis of Cognitive Reframing. https://www.questia.com/library/journal/1P3-3512381481/a-concept-analysis-of-cognitive-reframing
  2. Cognitive reframing for carers of people with dementia. https://www.ncbi.nlm.nih.gov/pubmed/22071821
  3. Improving working memory efficiency by reframing metacognitive interpretation of task difficulty. https://psycnet.apa.org/record/2012-05411-001
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Category

 Mood  Confidence  Stress
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