Table of ContentsView AllTable of ContentsTechniquesUsesBenefitsEffectivenessThings to ConsiderHow to Get StartedFrequently Asked Questions
Table of ContentsView All
View All
Table of Contents
Techniques
Uses
Benefits
Effectiveness
Things to Consider
How to Get Started
Frequently Asked Questions
Close
Cognitive reframing is a technique used to shift your mindset so you’re able to look at a situation, person, or relationship from a slightly different perspective.Cognitive reframing is something that you can do at home or anytime you experience distorted thinking.
It can sometimes be helpful to have a therapist’s assistance, particularly if you are caught in a negative thought pattern. When the technique is used in a therapeutic setting and practiced with the help of a therapist, it is known ascognitive restructuring.
The essential idea behind reframing is that the frame through which a person views a situation determines their point of view. When that frame is shifted, the meaning of that situation changes, and thinking and behavior often change along with it.
Another way to understand the concept of reframing is to imagine looking through a camera lens. The picture seen through the lens can be changed to a view that is closer or further away. By slightly changing what is seen in the camera, the picture is both viewed and experienced differently.
Techniques of Cognitive Reframing
Reframing may be used to change the way people think, feel, and behave. Here are a few examples of how reframing may be used in therapy.
Family Therapy
In afamily therapysession, Carla complains bitterly that her mother is overly involved in her life, constantly nagging her about what she should be doing. In attempting to shift Carla’s negative view of her mother, the therapist offers this reframe: “Isn’t it loving of your mother to teach you ways to take care of yourself so you’ll be prepared to live on your own without her?”
This reframing allows Carla to see another side of the story - her mother’s side - in order to help her feel less aggravated about her mother’s involvement in her life.
Individual Therapy
A client is upset that they weren’t chosen for a promotion. The therapist asks them what positive things could come from not being promoted. They might note that the new job came with some unwanted additional stresses and that they might be able to work toward another role that is better suited to their needs and long-term career goals.
Someone is angry about getting a ticket for texting while driving, so their therapist talks about the dangers of texting while driving. Eventually, the person is able to see that the ticket might help deter them from engaging in the dangerous behavior again in the future.
What Cognitive Reframing Can Help With
Cognitive restructuring can be used to treat a wide variety of conditions, including:
In addition to mental health conditions, cognitive restructuring has also been found to help people cope with:
RecapCognitive reframing can be useful for people who are experiencing mental health conditions, but it can also be helpful for improving overall mental well-being. Using cognitive reframing can help you become more positive and resilient in the face of life’s challenges.
Recap
Cognitive reframing can be useful for people who are experiencing mental health conditions, but it can also be helpful for improving overall mental well-being. Using cognitive reframing can help you become more positive and resilient in the face of life’s challenges.
Benefits of Cognitive Reframing
Cognitive reframing, whether it is practiced independently or with the help of a therapist, can be a helpful way to turn problems or negative thoughts into opportunities for change and growth.
While this technique is often used in therapy, it’s something that you can use at home as well. With practice, you can learn to remind yourself that your initial conclusion is only one possible explanation.
So, what can cognitive reframing help you with?
Change Your Point of View
It’s easy to get into the mindset that your initial outlook is the only way to look at a problem. Cognitive reframing teaches you to ask yourself questions like, “Is there another way to look at this situation?” or “What are some other possible reasons this could have happened?”
Pointing out alternatives can help you see things from another perspective and make it easier to let go of unhelpful thoughts and reactions.
Validate Emotions
Cognitive reframing actually encourages you to feel the emotions you are feeling in order to examine them and, ultimately, shift them.
Show Compassion
The goal should be to helpdevelop healthy self-talk.Eventually, you’ll learn to recognize there are many ways to view the same situation.
RecapCognitive reframing can help change your perspective, help validate your emotions, and allow you to show yourself some compassion.
Cognitive reframing can help change your perspective, help validate your emotions, and allow you to show yourself some compassion.
Effectiveness of Cognitive Reframing
There have been numerous studies on the therapeutic effects of cognitive restructuring for patients as well as the benefits of cognitive reframing for providers and caregivers in terms of preventingburnout. For example:
Press Play for Advice On Dealing With Caregiver Stress
While you can practice cognitive reframing on your own, it requires time, effort, and patience. It may be challenging to be honest with yourself and spot the negative thought patterns getting in your way on your own. When you know what to be on the lookout for, however, it becomes easier.
Some common cognitive distortions, or tendencies and patterns of thinking or believing, that can cause negative thought patterns include:
Consider whether it’s best to address these cognitive distortions on your own, or to work with a therapist to identify and develop coping strategies. Especially if you’re experiencing suicidal ideation, it’s imperative to speak with a mental health professional.
If you are having suicidal thoughts, contact theNational Suicide Prevention Lifelineat988for support and assistance from a trained counselor. If you or a loved one are in immediate danger, call 911.
Next, work on evaluating the evidence that supports or disputes your thoughts. Note things that might contradict your interpretation. Why am I convinced that I made my coworker angry when they are still talking to me in the friendly way they always do?
It is also important to work on being compassionate to yourself. Using positive self-talk and practicinggratitudeare two ways that you can shift into a more positive mindset. You might say to yourself: I made a mistake, but the world didn’t end. I can learn from this experience and do better next time.
If you want to try cognitive reframing with the help of a therapist, there are some steps that you can take to help find the best therapist for your needs:
What to Expect During Your First Therapy Session
Reframing challenges the negative thoughts and beliefs that contribute to distress. By learning to recognize distorted thinking and then actively working to change these thoughts to be more positive and realistic, people can feel more resilient and optimistic in the face of stress.
Reframing is a strategy that people can use, either on their own or in therapy, to help adjust their mindset. It often involves focusing on more positive thoughts, but it can also be centered on changing excessively high expectations to be more realistic. Cognitive restructuring, on the other hand, is an approach used in a therapeutic setting that disputes and replaces maladaptive or irrational thoughts.
The next step is to consciously shift your mindset. Think about other ways of viewing the situation. Are there things that you have not considered? Are there other explanations you should consider? As you work to change how you think, strategies likevisualizationorgratitude journalingcan be helpful.
9 SourcesVerywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Clark DA.Cognitive restructuring. In: Hofmann SG, Dozois D, eds.The Wiley Handbook for Cognitive Behavioral Therapy, First Edition. John Wiley & Sons, Ltd. doi:10.1002/9781118528563.wbcbt02Hosey M, Wegener S.Essentials of Pain Medicine. Elsevier; 2018. doi:10.1016/C2014-0-03837-3Mueser KT, Gottlieb JD, Xie H, et al.Evaluation of cognitive restructuring for post-traumatic stress disorder in people with severe mental illness.Br J Psychiatry. 2015;206(6):501-508. doi:10.1192/bjp.bp.114.147926Kelly 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.30129Kross 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/a0035173Shamblaw AL, Rumas RL, Best MW.Coping during the COVID-19 pandemic: Relations with mental health and quality of life.Canadian Psychology/Psychologie canadienne. 2021;62(1):92-100. doi:10.1037/cap0000263Madrigal KB.Practitioner cognitive reframing: Working more effectively in addictions.Fed Pract. 2017;34(8):26-27.Vernooij-Dassen M, Draskovic I, McCleery J, Downs M.Cognitive reframing for carers of people with dementia.Cochrane Database Syst Rev. 2011;11:CD005318. doi:10.1002/14651858.CD005318.pub2Shikatani 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.2014.05.012Additional ReadingWenzel A.Basic strategies of cognitive behavioral therapy.Psychiatr Clin North Am. 2017;40(4):597-609. doi:10.1016/j.psc.2017.07.001
9 Sources
Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Clark DA.Cognitive restructuring. In: Hofmann SG, Dozois D, eds.The Wiley Handbook for Cognitive Behavioral Therapy, First Edition. John Wiley & Sons, Ltd. doi:10.1002/9781118528563.wbcbt02Hosey M, Wegener S.Essentials of Pain Medicine. Elsevier; 2018. doi:10.1016/C2014-0-03837-3Mueser KT, Gottlieb JD, Xie H, et al.Evaluation of cognitive restructuring for post-traumatic stress disorder in people with severe mental illness.Br J Psychiatry. 2015;206(6):501-508. doi:10.1192/bjp.bp.114.147926Kelly 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.30129Kross 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/a0035173Shamblaw AL, Rumas RL, Best MW.Coping during the COVID-19 pandemic: Relations with mental health and quality of life.Canadian Psychology/Psychologie canadienne. 2021;62(1):92-100. doi:10.1037/cap0000263Madrigal KB.Practitioner cognitive reframing: Working more effectively in addictions.Fed Pract. 2017;34(8):26-27.Vernooij-Dassen M, Draskovic I, McCleery J, Downs M.Cognitive reframing for carers of people with dementia.Cochrane Database Syst Rev. 2011;11:CD005318. doi:10.1002/14651858.CD005318.pub2Shikatani 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.2014.05.012Additional ReadingWenzel A.Basic strategies of cognitive behavioral therapy.Psychiatr Clin North Am. 2017;40(4):597-609. doi:10.1016/j.psc.2017.07.001
Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Clark DA.Cognitive restructuring. In: Hofmann SG, Dozois D, eds.The Wiley Handbook for Cognitive Behavioral Therapy, First Edition. John Wiley & Sons, Ltd. doi:10.1002/9781118528563.wbcbt02Hosey M, Wegener S.Essentials of Pain Medicine. Elsevier; 2018. doi:10.1016/C2014-0-03837-3Mueser KT, Gottlieb JD, Xie H, et al.Evaluation of cognitive restructuring for post-traumatic stress disorder in people with severe mental illness.Br J Psychiatry. 2015;206(6):501-508. doi:10.1192/bjp.bp.114.147926Kelly 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.30129Kross 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/a0035173Shamblaw AL, Rumas RL, Best MW.Coping during the COVID-19 pandemic: Relations with mental health and quality of life.Canadian Psychology/Psychologie canadienne. 2021;62(1):92-100. doi:10.1037/cap0000263Madrigal KB.Practitioner cognitive reframing: Working more effectively in addictions.Fed Pract. 2017;34(8):26-27.Vernooij-Dassen M, Draskovic I, McCleery J, Downs M.Cognitive reframing for carers of people with dementia.Cochrane Database Syst Rev. 2011;11:CD005318. doi:10.1002/14651858.CD005318.pub2Shikatani 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
Clark DA.Cognitive restructuring. In: Hofmann SG, Dozois D, eds.The Wiley Handbook for Cognitive Behavioral Therapy, First Edition. John Wiley & Sons, Ltd. doi:10.1002/9781118528563.wbcbt02
Hosey M, Wegener S.Essentials of Pain Medicine. Elsevier; 2018. doi:10.1016/C2014-0-03837-3
Mueser KT, Gottlieb JD, Xie H, et al.Evaluation of cognitive restructuring for post-traumatic stress disorder in people with severe mental illness.Br J Psychiatry. 2015;206(6):501-508. doi:10.1192/bjp.bp.114.147926
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
Shamblaw AL, Rumas RL, Best MW.Coping during the COVID-19 pandemic: Relations with mental health and quality of life.Canadian Psychology/Psychologie canadienne. 2021;62(1):92-100. doi:10.1037/cap0000263
Madrigal KB.Practitioner cognitive reframing: Working more effectively in addictions.Fed Pract. 2017;34(8):26-27.
Vernooij-Dassen M, Draskovic I, McCleery J, Downs M.Cognitive reframing for carers of people with dementia.Cochrane Database Syst Rev. 2011;11:CD005318. doi:10.1002/14651858.CD005318.pub2
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
Wenzel A.Basic strategies of cognitive behavioral therapy.Psychiatr Clin North Am. 2017;40(4):597-609. doi:10.1016/j.psc.2017.07.001
Hannah Owens, LMSW
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