The Power Of Reframing
What is Reframing?
Reframing is a technique used in coaching to shift the mindset so that one is able to look at a situation, person, or relationship from a slightly different perspective. As coaches we use this technique when we feel someone is stuck with one point of view. However, this is something that you can implement on your own.
The basic concept behind reframing is that the frame through which a person views a situation determines their point of view, their perception of the situation and their experience. When the frame is shifted, the meaning changes and mindset, thinking and behavior can also change.
Benefits of Reframing
Reframing, whether it is practiced independently or as part of a coaching session, can be a helpful way to turn problems or negative thoughts for opportunities for change and growth. With practice you can learn to remind yourself that your initial conclusion is only one possible explanation.
Modify Your Point of View
Most of us have a mindset that your outlook is the only way to look at a problem. Reframing teaches you to ask yourself questions like: “Is there another way to look at this situation?” or, “What are some other possible reasons that could have happened?” These types of questions may provide alternatives that may help look at things from a another view.
How Effective is Reframing
There have been quite a few studies on the effects of reframing:
It has been shown to minimize anxiety and depression and enhance quality of life.
A 2014 study showed that reframing reduced post-event processing (PEP), or the reflective thoughts you have after a social situation for individuals with social anxiety disorder.
Even though it may be challenging to be honest with yourself and spot the negative thought patterns getting in your way without a coach, when you know what to be on the look out for helps a lot.
Some common patterns of thinking or believing that can cause negative thought patterns are:
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.
Mental filters: focusing only on the negatives and never on the positives.
“Should” statements: always feeling like you have failed to live up to expectations of what you “should” do in a situation.
Sources
Clark DA. Cognitive restructuring. In: Hofmann SG, Dozois D, eds.,The Wiley Handbook for Cognitive Behavioral Therapy, First Edition. New York: John Wiley & Sons, Ltd; 2014. doi:10.1002/9781118528563.wbcbt02
Kelly J, Zervas N. How to improve parent‐teen communication with validation. Brown Univ Child Adolesc Behav Lett. 2016;32:1-7. doi:10.1002/cbl.30129
Kross E, Bruehlman-Senecal E, Park J, et al. Self-talk as a regulatory mechanism: How you do it matters. J Pers Soc Psychol. 2014;106(2):304–324. doi:10.1037/a0035173
Shikatani B, Antony MM, Kuo JR, Cassin SE. The impact of cognitive restructuring and mindfulness strategies on postevent processing and affect in social anxiety disorder. J Anxiety Disord. 2014;28(6):570-579. doi:10.1016/j.janxdis.2014.05.012