The Best Way to Feel Better

Reframing is a highly potent mental health tool. As a psychologist with over 30,000 client counseling sessions, I have seen how clients improve their mood when they can change how they perceive their daily struggles and adversity.

Reframing draws from cognitive psychology and is backed by powerful examples such as that of Victor Frankl. It empowers us to transform adversity into opportunity. Reframing at its core involves shifting our perspective to perceive situations in a more constructive and empowering light, altering how we interpret and respond to them. The more you unshackle yourself from feeling weighed down by life's burdens, the happier you will feel.

It's About How You View It

In cognitive therapy, reframing aligns with the concept of cognitive restructuring, which emphasizes changing the way we think about and interpret events. Instead of allowing negative thoughts to dominate our mindset, reframing encourages us to challenge and replace them with more adaptive and empowering interpretations. In doing so, we cultivate resilience and enhance our ability to cope with life's challenges.

Reframing Is Anchored in Ancient Wisdom

The Stoic philosopher Epictetus encapsulates a profound truth in his quote, "Man is not disturbed by events but by his perception of events." Essenially, he suggests, it's not our external circumstances that trouble us, but our internal perceptions and judgments about those circumstances. This insight underscores the importance of cultivating awareness and mastery over our thoughts and interpretations, as they ultimately shape our emotional well-being and responses to the world around us. When we can recognize this distinction, we can empower ourselves to reframe by choosing more constructive perspectives and navigate life's challenges with greater resilience and clarity.

In his seminal work Man's Search for Meaning, Frankl exemplified the transformative power of reframing even in the darkest circumstances. Despite enduring suffering in Nazi concentration camps, Frankl discovered that he could still find meaning and purpose by reframing his experience. Frankl realized that while he couldn't control his external circumstances, he could control his attitude and response. This profound insight enabled him to survive and thrive amid unimaginable adversity.

The value of seeing things more helpfully cannot be overstated. Consider these examples:

• Scott, a high school sophomore, struggled with academic setbacks. Instead of viewing failure on a chemistry test as a reflection of his incompetence, he reframed it as an opportunity for growth and learning. By adopting a growth mindset, he embraced the challenge to do better, learn from mistakes, and ultimately achieve success.
• Lisa, a middle-aged professional reframed her job loss as a chance to pursue a more fulfilling career path or explore new opportunities. By reframing her situation as a temporary setback rather than a permanent failure, she was able to maintain optimism and resilience even in uncertainty.
• Dave, who had been diagnosed with Parkinson's disease, utilized the technique of reframing to cope with his medical challenges. Instead of succumbing to despair and frustration, he consciously chose to view his condition from a different perspective and focused on what he could still achieve rather than his limitations. Dave saw his diagnosis as an opportunity to slow down and appreciate the smaller moments in life, fostering deeper connections with his loved ones. By reframing his challenges as a journey of resilience and self-discovery, he empowered himself to find meaning and purpose, turning his struggle with Parkinson's into a testament to his strength and adaptability.

Reframing makes problems more manageable because it changes our perspective, allowing us to see obstacles as stepping stones rather than roadblocks. It empowers us to find solutions, mobilize our resources, and persevere in the face of adversity. By reframing challenges as opportunities for growth and learning, we cultivate a sense of agency and resilience that enables us to navigate life's ups and downs with greater ease.

To practice reframing effectively, consider the following steps:

1. Awareness. Recognize when negative thoughts or interpretations are influencing your perception of a situation.
2. Challenge. Question the validity of these negative thoughts and consider alternative perspectives.
3. Reframe. Replace negative interpretations with more positive and empowering ones. Focus on potential opportunities for growth and learning.
4. Practice. Make reframing a habit by consistently applying it to various aspects of your life. The more you practice, the more natural it will become.
5. Seek Support. Don't hesitate to seek support from friends, family, or mental health professionals when facing challenges. They can offer additional insights and perspectives to help you reframe effectively.

Reframing makes the challenges we face feel more manageable and facilitates our personal growth and resilience. By practicing reframing regularly, we can cultivate a mindset of optimism, resilience, and empowerment that enriches every aspect of our lives.