Cognitive Reframing For Stress Management

Cognitive Reframing For Stress Management Stress Management Management Techniques Print How to Reframe Situations so They Create Less Stress By Elizabeth Scott, MS twitter Elizabeth Scott, MS, is a wellness coach specializing in stress management and quality of life, and the author of 8 Keys to Stress Management. Learn about our editorial policy Elizabeth Scott, MS Updated on October 02, 2019 How Stress Impacts Your Health Overview Signs of Burnout Stress and Weight Gain Benefits of Exercise Stress Reduction Tips Self-Care Practices Mindful Living Paul Bradbury/Getty Images When facing potential stressors, the way we view what were experiencing can exacerbate our stress â€" or minimize it. 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 dont already use this stress relief strategy regularly, you may want to consider it. What Is Cognitive Reframing? Reframing is a way of changing the way you look at something and, thus, changing your experience of it. It can turn a stressful event into either major trauma or a challenge to be bravely overcome. Or, it can depict a really bad day as a mildly low point in overall wonderful life. Or, it can see a negative event as a learning experience. Reframing is a way that we can alter our perceptions of stressors and, thus, relieve significant amounts of stress and create a more positive life before actually making any changes in our circumstances. How Reframing Affects Stress Using reframing techniques can actually change your physical responses to stress because your bodys stress response is triggered by perceived stress, more often than actual events. If you perceive that you are threatened â€" physically or psychologically â€" by a situation, your fight-or-flight response will kick in. Your stress response can be triggered by events ranging from annoying to frightening  and can remain triggered long after the triggering event has passed, especially if youre not practicing relaxation techniques. Reframing techniques are a way of minimizing the stressors you perceive in your life, thus easing the process of relaxation. How Cognitive Reframing Is Used in Therapy How Reframing Works Using reframing techniques can be simple and easy, especially with practice. Learn About Thinking Patterns: The first step in reframing is to educate yourself about some of these negative thinking patterns that may exacerbate your stress levels. See these common cognitive distortions to see which ones, if any, may come into play in your life. Also, read about negative explanatory styles to learn the particular way that pessimists view their life experiences; since pessimists tend to experience more stress and less success than  optimists, its important to understand how they think and work to adopt a positive explanatory style instead. Educating yourself about thinking patterns and how they affect people is important for laying the groundwork for understanding and change.Notice Your Thoughts: The next step is to catch yourself when youre slipping into overly negative and stress-inducing patterns of thinking. Being aware of them is an important part of challenging and ultimately changing them. One thing you can do is just become more mindful of your thoughts, as though youre an observer. When you catch negative thinking styles, just note them at first. If you want, you can even keep a journal and start recording whats happening in your life and your thoughts surrounding these events, and then examine these thoughts through your new lens to get more practice in catching these thoughts. Another helpful practice is meditation, where you learn to quiet your mind and examine your thoughts. Once you become more of an observer, its easier to notice your thoughts rather than remaining caught up in them.Challenge Your Thoughts: As you notice your negative thoughts, an effective part of reframing involves examining the truth and accuracy (or lack thereof) of these thoughts. Are the things youre telling yourself even true? Also, what are some other ways to interpret the same set of events? Which ways of seeing things serve you better? Instead of seeing things the way you always have, challenge every negative thought, and see if you can adopt though ts that fit your situation but reflect a more positive outlook.Replace Your Thoughts With More Positive Thoughts: Have you ever been to a hospital and noticed that the nurses often ask people about their discomfort rather than their pain? Thats reframing in action. If the patient is in searing pain, the term discomfort becomes annoying and seems to reflect a disconnect in understanding, but if the pain is mild, reframing it as discomfort can actually minimize the experience of pain for many patients. This is a useful reframing trick that we can all put into practice. When youre looking at something negative, see if you can change your self talk to use less strong, less negative emotions. When youre looking at a potentially stressful situation, see if you can view it as a challenge versus a threat. 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. Thats the gist of reframing, and you can do it as often as youd like. Most people are surprised at what a big impact reframing can have on their experience of stressâ€"changing the way you look at your life can truly change your life. The 6 Types of Basic Emotions and Their Effect on Human Behavior