Cognitive reframing is a psychological technique that involves identifying and changing the way situations, experiences, events, ideas, and/or emotions are viewed. It is a process of shifting ones perspective by replacing negative or flawed thought patterns with more realistic and positive ones, which can help improve mood, mental health, and general well-being. The technique can be useful in many ways, such as when trying to improve memory, reduce test anxiety, and helping parents and children cope with disabilities.
The premise of cognitive reframing is that our thoughts about our experiences drive our emotions, actions, and outcomes. Negative thoughts lead to negative behaviors, while positive and productive thoughts lead to positive and productive behaviors. Cognitive reframing can refer to almost any conscious shift in a persons mental perspective, and it is commonly confused with both cognitive restructuring and cognitive distortion. However, there are distinct differences between the three. Reframing is the general change in a persons mindset, whether it be a positive or negative change. Restructuring is the act of therapeutically changing ones mindset to strengthen oneself, meaning that it always has a positive connotation. Distortions are exaggerated and typically negative thoughts not supported by a rational thought process.
Cognitive reframing can be used to encourage behavior change, especially in patients who are struggling with negative behaviors that are leading to negative outcomes in their lives. The technique focuses on changing distorted or dysfunctional thoughts in order to change negative emotions and maladaptive behaviors, as opposed to focusing exclusively on changing the behavior. Reframing allows us to interpret our experiences in more positive and productive ways, leading to better outcomes.
Some common cognitive distortions that can be addressed through cognitive reframing include magnification, overgeneralization, and black-and-white thinking. Cognitive restructuring techniques have had great success in identifying, challenging, and replacing faulty ways of thinking with more accurate, helpful, and positive ways of thinking. Increasing awareness of thoughts is an important step in cognitive reframing, and techniques such as Socratic questioning and guided imagery can be used to help patients identify and challenge negative thought patterns.
