How to Reframe Situations So They Create Less Stress
Cognitive reframing is a time-honored, psychologist-recommended method of looking at things in ways that create less stress and promote a greater sense of peace and control. If you don’t already use this stress relief strategy regularly, you may want to consider it.
Cognitive Reframing
A way of changing the way you look at something and, thus, changing your experience of it
- Can turn a stressful event into either highly traumatic or a challenge to be bravely overcome
- Reframeing is a way of altering our perceptions of stressors to relieve stress
Notice Your Thoughts
Being aware of them is an important part of challenging and ultimately changing them.
- Become more mindful of your thoughts, as though you’re an observer. Once you become more of an observer, it’s easier to notice your thoughts rather than remaining caught up in them.
Challenge Your Thoughts
Instead of seeing things the way you always have, challenge every negative thought, and see if you can adopt thoughts that fit your situation but reflect a more positive outlook
How Reframing Affects Stress
Using reframing techniques can actually change your physical responses to stress because your body’s stress response is triggered by perceived stress, more often than actual stress
- Your stress response can be triggered by events ranging from annoying to frightening, and can remain triggered long after the triggering event has passed
Replace Your Thoughts With More Positive Thoughts
Look for the ‘gift’ in each situation, and see if you can see your stressors on the more positive edge of reality: see them in a way that still fits the facts of your situation, but that is less negative and more optimistic and positive.
Learn About Thinking Patterns
The first step in reframing is to educate yourself about some of these negative thinking patterns that may greatly increase your stress levels
- See these common cognitive distortions to see which ones, if any, may come into play in your life
- Read about negative explanatory styles to learn the particular way that pessimists view their life experiences