Re-Framing Skills Workbook

Lets flip the script together

When we encounter something new, it can stir up feelings of discomfort or excitement because our brain is processing the unfamiliarity and the "how to do it" isn't clear yet, triggering the brain's threat response, leading to those emotions. By reframing this, we can understand that when we experience such discomfort or excitement, it likely signifies that we are in the process of learning.

There are numerous situations where reframing can be beneficial. To demonstrate, here are three types of negative thoughts and how reframing can be applied in each case:

Lack of self-belief – When you have doubts that hinder your self-belief, it can prevent you from reaching your goals. For instance, instead of saying "I won’t apply for x because I'm not good at y," you could reframe it as "I'm determined to do z, so I'll apply for x. While y isn't my strong suit, I can improve on it and offer my strengths in w." By doing this, you challenge the negative belief about your abilities and remain focused on achieving your objectives.

Feeling like life could be better – Instead of comparing your experiences to others and feeling like you missed out, take a moment to appreciate what made your experience unique and enjoyable. Highlighting the positive aspects can shift your perspective and prevent you from dwelling on what you could have done differently.

Procrastination and excuses – Reframing can also be valuable in specific situations, like trying to stick to a diet. When faced with challenges like an empty fruit bowl and bad weather, instead of thinking "I'm going to break my diet because there's no healthy food," reframe it as "Despite not feeling like going out, I know I'll feel great after getting some fruit, exercising a bit, and avoiding unhealthy snacks later." This shift in mindset can help you stay on track with your goals.