We all experience negative thoughts from time to time—thoughts that make us feel inadequate, stressed, or anxious. While it’s natural to have these moments of self-doubt, allowing them to take over can prevent us from reaching our potential and can harm our mental well-being. Fortunately, there’s a way to change how we approach these thoughts: through reframing.
Reframing is a technique that helps us shift our perspective on negative thoughts, turning them into more balanced, positive ones. Instead of allowing limiting beliefs or self-criticism to take over, we learn to see things from a new, empowering perspective. In this post, I’ll explain how reframing works and walk you through a simple activity to get started.
Why Reframing Negative Thoughts Matters
Negative thoughts often come from limiting beliefs we’ve developed over time. These might be rooted in past experiences, self-comparisons, or societal pressures. For example, a common limiting belief might be, “I’m not good enough,” or “I always mess things up.” When these beliefs go unchallenged, they can lead to a cycle of negative thinking that affects our confidence, decision-making, and happiness.
Reframing is about taking these beliefs and questioning them. By shifting your thinking, you allow yourself to see challenges as opportunities for growth, mistakes as valuable learning experiences, and yourself as capable and resilient.
A Simple Reframing Activity to Get You Started
This quick exercise will guide you in identifying a negative thought, challenging it, and replacing it with a more balanced, positive one.
Step 1: Identify a Negative Thought
Start by thinking about a specific negative thought that’s been bothering you recently. Maybe it’s something that comes up at work, in your relationships, or during personal moments of self-reflection. Write it down as clearly as you can.
Example: “I’m not skilled enough to handle this task.”
Step 2: Challenge the Thought
Next, ask yourself questions that challenge the accuracy and usefulness of this thought. Sometimes, our negative thoughts are based on fears rather than facts. Consider the following questions:
Is this thought completely true, or am I focusing only on the negatives?
What evidence do I have that this thought might not be accurate?
What would I tell a friend if they had this thought about themselves?
Example: “I’ve handled similar tasks before and was successful. My team trusts my abilities, and I’ve had training in this area.”
Step 3: Reframe the Thought
Now that you’ve challenged the original thought, rewrite it in a way that feels more balanced, supportive, and empowering. Reframing isn’t about creating overly positive or unrealistic thoughts; instead, it’s about developing a statement that encourages you and acknowledges your strengths.
Example: “I am skilled and capable, and I can approach this task with the knowledge I’ve built over time. I can ask for help if needed.”
Step 4: Practice and Reflect
Keep this new, reframed thought somewhere you can see it—perhaps on your desk or phone screen—as a reminder throughout the day. Each time the negative thought creeps back in, revisit your reframed version. The more you practice, the easier it becomes to replace negativity with self-compassion and confidence.
Why Reframing Works
Reframing works because it trains your brain to recognise unhelpful thought patterns and replace them with balanced, empowering beliefs. It shifts your focus from fear and self-doubt to growth and possibility. Over time, reframing can boost your self-confidence, help you make decisions with clarity, and reduce stress.
Final Thoughts
Remember, reframing is a skill that takes practice. Initially, it might feel unnatural to challenge your negative thoughts, but with time, you’ll find it easier to see yourself and your experiences from a new perspective. By regularly practicing this technique, you’re nurturing a healthier, more compassionate mindset that allows you to move forward with resilience and positivity.
So, next time you catch yourself thinking, “I’m not good enough,” pause, take a breath, and challenge that thought. You’re far more capable than you realise, an d every step you take toward reframing negative thoughts is a step toward a stronger, happier you.
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