Reframe
What is a reframe? I define a reframe as a helpful, realistic and authentic thought that is able to challenge a repetitive, unhelpful thought pattern. Reframes are rooted in cognitive behavior therapy and are extremely helpful when managing anxiety, depression and chronic health issues or chronic pain.
Here is my formula for creating not just a reframe, but a GREAT reframe:
Acknowledge your emotions
Recognize your resilience and ability to endure a difficult situation
Make it flexible
Photograph by @tengyart
Acknowledge Your Emotions
Reframes do not need to be 100% positive vibes only. That is actually extremely unhelpful. Reframes work best when they feel authentic to you and when they are a step in the right direction of changing the thought pattern. So, acknowledge that “this situation makes me angry” or “I am so incredibly disappointed”. Emotions are not bad or good, they are natural and present. We will link our emotions to the reframes next.
Recognize Your Resilience
Humans are designed to be resilient and adaptive in the face of adversity. When we are faced with a heartbreaking illness or loss, it can feel hard to believe this. Reframes are effective when we remind ourselves of what we are capable of. For instance, you can say “it won’t always hurt this badly” or “today is a bad day but tomorrow may be better” or simply “I can survive this”. Those are true and more helpful to us in creating change.
Make it Flexible
We can get stuck in all or nothing was of thinking. That may sound like “this always happens” or “ I can never do anything right” or “This entire situation is terrible”. Introduce some flexibility into this by slightly changing that thought pattern with “This situation is not all bad” or “There are some parts of today that went really well”. This will help solidify that helpful thought pattern.
Put it all Together
Let’s combine all three parts of this winning recipe to create an awesome reframe. Here’s an example:
“I am so anxious about this new Covid-19 variant. There is no way I will enjoy any part of the holidays this year.”
VS.
“I am feeling anxious and fearful because of the surge in cases and also angry that this is happening. This surge will not last forever. I do have some parts of the situation I can control, like wearing a mask, getting a booster shot and get a Covid test before seeing loved ones.”
We are still acknowledging real and valid emotions yet we are able to move to a place where we are less stuck. Try it out!
To schedule your free consult with Kelsey today, click here.