Cognitive reframing

Cognitive reframing is a method used to help people view situations or events in a neutral or positive way rather than negatively. Reframing changes the “frame” through which a person perceives a particular event or situation. Cognitive reframing can include thinking about possible positive outcomes or benefits that the person might not have previously considered. Reframing has numerous benefits, one of the most important being that people’s actions will often change if their understanding of a situation changes. Therefore, a goal of cognitive reframing is to cause a person’s actions to become more positive.

Background

Cognitive behavioral therapy (CBT) is a treatment for various mental health conditions that was developed in the 1960s by Aaron T. Beck. At the time, many medical professionals believed that emotions were responsible for thoughts. If people felt badly, they had negative thoughts. Beck, however, believed that the causality was reversed—negative thoughts caused negative emotions. He believed that people with some mental health conditions, such as depression, had spontaneous negative thoughts. To help such patients, therapists used CBT and several methods within it, including cognitive reframing.

Overview

People face stressful or upsetting situations at various times throughout their lives. Some of these situations can be especially difficult for people to overcome. In such cases, individuals undergo various types of cognitive therapy, including cognitive reframing, which is a way of changing how people view a situation.

To practice cognitive reframing, people must follow specific steps. They must first learn to recognize patterns, particularly patterns in their thoughts. People with stress problems are more likely to develop thinking patterns in which they see events negatively rather than in a neutral or positive way. Therapists using cognitive reframing may remind patients to watch for and try to identify these patterns. A therapist might also focus on one particular event or situation that is particularly bothersome to a patient. The therapist may ask the person to write a detailed description of the event or situation. The therapist should ask the patient to include details about stress, anxiety, or negative feelings they experienced. For example, a business professional who views an upcoming work presentation as a stressful experience might be asked to jot down fears or anxieties related to the event. For example, the person might write, “I will speak too quickly,” “People will not be able to understand me,” or “My boss will think I am bad at my job.”

In the next step, the therapist will most likely ask the patient to evaluate their thoughts and perceptions. This step is particularly helpful because people often do not realize the many negative perceptions they hold about particular events or situations. Talking about one’s perceptions can help a person better understand their emotions, motivations, and actions. After evaluating perceptions, the therapist may have the patient question the validity of these perceptions. For example, the therapist might ask if the perceived outcomes are actually the most likely outcomes. Lastly, the therapist will help the person create a new reappraisal of the situation. They might ask the patient questions such as, “Is this thought or concern helping you react better to this situation?” or “What other outcomes are more likely to occur?” Then, the patient can discuss or write down new ways of looking at the situation. For example, “If I make a mistake, I will pause and continue speaking,” or “I practiced my presentation many times, and I can give it successfully.”

Therapists who engage in cognitive reframing interventions often ask patients to keep journals, monitor their thoughts, and use positive self-talk. These actions help individuals complete cognitive reframing on their own. Helping people reframe on their own is the ultimate goal. It makes positive thinking more automatic in the future.

Cognitive reframing has many possible benefits. It allows people to avoid having a stressful response, which is a physical reaction to anxiety. Such stress occurs because of humans’ fight-or-flight response, which can cause an increased heart rate, sweating, and nausea. Cognitive reframing can help people change how they feel, which may lead to altering their behavior. A person who feels less anxious about giving a work presentation might take on more responsibility and do better in the position.

Studies indicate that cognitive reframing can help individuals not only with their personal feelings and reactions but also with their relationships. For that reason, cognitive reframing is also important in family therapy. Often, cognitive reframing in family therapy helps family members better interpret their interactions.

Cognitive reframing can be particularly helpful for parents. Relationships between parents and children are greatly influenced by parents’ cognitive state, so working to shape parents’ understanding can be very helpful. Studies have indicated that parents who received cognitive reframing interventions were less likely to abuse their children.

Teachers, coaches, and other caregivers can also benefit from cognitive reframing. Teachers often encounter children with behavioral problems. They may view these children as “problems” or as being beyond their ability to help. However, studies have indicated that cognitive reframing can influence how teachers react to such behavior. When teachers receive cognitive reframing interventions, they are more likely to view students, even those with challenging behaviors, positively and are more likely to give them the attention and tools they need to succeed. In the twenty-first century, individuals, therapists, educators, and others continued to use cognitive reframing, or cognitive restructuring, in a therapeutic context for mental health issues, such as anxiety, depression, post-traumatic stress disorder, stress management, and to deal with behavioral issues. New techniques used in cognitive reframing include the incorporation of language models and artificial intelligence, third wave CBT approaches which use mindfulness, and using virtual reality to simulate exposure therapy.

Bibliography

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