Feelings of anxiousness, overwhelm, sadness, anger and confusion can often be mentally consuming, lead to overthinking and cause us to remain stuck in our narrative. Sometimes, the toughest challenges can include overcoming the hurdles of our own mind. Learning to recognize our unhelpful thought patterns is a powerful step in working towards a sense of overall wellbeing, as it provides the opportunity to reframe these thought patterns over time.

“Reframing has been shown to help reduce feelings of burnout, while increasing self-awareness, self-reflection and positive self-talk.”

As we develop through our lived experiences, each of us have adapted unique patterns of thinking and feeling. Our brain and body work together through these lived experiences, by “taking notes” or “keeping score” of which situations require certain internal reactions. Our brain and body’s goal of this process is to help protect and defend our inner world (amazing, isn’t it?!). Unfortunately, sometimes the patterns that our brain and body develop, which were once meant to defend our inner world, keep us in a mental state that enable us to react and ruminate in ways that become unhelpful.

Sometimes, we need some assistance in adjusting these unhelpful thought patterns, as we work to regain control of our mind. Reframing is a technique that helps us to challenge existing perceptions, assumptions, narratives and automatic thoughts, to help shift our mindset so that we can experience a situation from a slightly different angle. By challenging ourselves to offer another perspective and adjust our point of view, we are reframing the situation.

How we perceive day to day situations can be adapted to a more productive or positive manner. Although reframing is a helpful tool that can be provided by counselling support, it is a skill that can be learned and practiced at home, as we work to develop a shift in our habitual response system. Offer yourself a new or alternative point of view, in hopes that you may see the situation differently; a fresh approach to a presenting problem and reinterpreted behaviour patterns. Attaining a shift in perspective is important for personal progress, allowing one to open the mind to uncovering new ways of managing a problem or situation. Some of the benefits to learning the skill of reframing include a reduction of stress, anxiety and ruminating thoughts. It has also been shown to help reduce feelings of burnout, while increasing self-awareness, self-reflection and positive self-talk.

If you or someone you know would like to explore the ways that Growth & Wellness Therapy Centre can help you to reframe your own experiences or perceptions, please contact our intake and administration team to set up a free consultation with one or more of our clinicians.

References

Erford, B. T. (2020). 45 techniques every Counsellor should know (3rd ed.). Pearson Merrill.

Schroeder, W. (Ed.) (2021). Counselling activities workbook: Handouts and exercises for working with people. AchievePublishing.

Van der Kolk, B. A. (2015). The body keeps the score: Brain, mind, and body in the healing of trauma. New York, New York, Penguin Books.

The Benefit of Reframing (CBT) to Challenge Automatic Thought Patterns