How can you use cognitive reframing to build resilience?

Consider someone unexpectedly losing their job, initially leading to negativity and despair. Cognitive reframing is a valuable approach to reshaping this mindset. Imagine thinking, 'Lost job, life's ruined, no new job.' Now, engage in cognitive reframing. Instead of negativity, consciously shift: 'Job loss is tough, but it's also an opportunity. Explore new paths, enhance skills, and find a job aligned with your goals.' Cognitive reframing involves consciously altering perceptions, moving from negative to positive. This practice fosters resilience, reduces stress, and promotes well-being - a powerful tool for turning challenges into opportunities, enabling significant personal growth in adversity.

Cognitive reframing is belief that things are happening FOR you, and not TO you. What I mean by this, is that we are meaning making machines, and can create any perspective or story that most empowers us. For example: Your boss gives you feedback. Story 1: 'My boss hates me and I'll never get it right" Story 2: "My boss really likes me and wants to see me succeed." Which one of those is more empowering?

Mon expérience m'a enseigné que l'un des élements fondamental pour le bien être et un accès à évolution, est la remise en question. Cette capacité qui fait parti du champs de compétence, des soft skill, permet effectivement de rebondir, de s'adapter aux situation.

What, however, we need to always be mindful of is why these particular thought processes come about when they do. If there’s a tendency to go into the same patterns of thinking, irrespective of what might have prompted them, there might be a deeper, not necessarily conscious reason our minds choose to think in a particular way; e.g. a traumatic experience in the past that became deeply embedded and can be triggered but not remembered. In this case reframing the thoughts will offer little help in changing the emotional responses.

Your perspective makes your reality.The reality is a relative concept and depends on our point of view. Our thoughts affect our emotions and together they influence our perception of reality. This constitutes of frame of mind or our cognitive frame. With changing our thoughts we can reframe our cognitive outcomes.

Cognitive reframing addresses irrational thinking patterns, known as cognitive distortions (all-or-none thinking, minimizing, maximizing, catastrophizing). Shaped by past experiences, these become ingrained cognitive habits. For example, a minor setback may be catastrophized into a disaster. Emotional responses and automatic thoughts contribute to these patterns. Cognitive reframing guides individuals, especially those with anxiety and depression, in self-monitoring thoughts and behaviours. It involves consciously challenging negative assumptions for accuracy in thinking. Illustrated by reframing perceived disasters into manageable setbacks, this process offers a practical framework for developing healthier coping mechanisms during therapy.

Understanding cognition is a very important step in cognitive reframing. Everyday we are bombarded with thousands of thoughts which are mostly negative in nature. These automatic negative thoughts come from the survival mechanism of the brain. Cognitive reframing is one of the psychological techniques which helps to view the same thought from a different perspective. For example if I make a mistake at work and I start to think like i am a total failure. Acknowledge this thought and further reframe it with a more positive thought like "yes I have made a mistake and I'm open to learning from these mistakes". This process will help you to stay authentic to your thoughts and thus managing your stress productively now and in the long run.

The first step to cognitive reframing is to bring awareness to the thoughts that flow through you, and acknowledging that they can be maniputaled. For example: Your boss gives you feedback. Negative response: 'My boss hates me and I'll never get it right" Cognitiive Reframe: "My boss really likes me and wants to see me succeed."

This is the framework that I use. It takes training to make this a normal part of 'thinking'. Most people are not used to it so it will take practice and repetition: - Notice - Intercept - Re-direct - Consolidate

“I can’t do this”- respond with “can’t do it yet” “this is really difficult” - "I can try & reach out help if required" "Tech is Overwhelming" - "Let me explore & understand the new Toy call Tech" Just by being open & curious to learn , not only will it help you break the negative thoughts , and also empower you to take that 1 next step to face the Unknown or deal the Difficult Remember Growth always happens out of the Comfort Zone

To foster resilience through cognitive reframing, consistently practice in diverse situations, both challenging and routine. Actively challenge negative thoughts by consciously questioning their validity, and consider alternative, more positive interpretations of stressful events. Instead of fixating on problems, focus on identifying potential solutions or opportunities for personal growth. Develop a habit of recognizing and reframing negative thoughts in real time, fostering mental agility. Engage in reflective practices, such as journaling, to track progress and gain insights into thought patterns. Seek support from others, like friends or therapists, to gain diverse perspectives. Mental agility is the crucial bridge between two factors.

Using cognitive reframing to build resilience takes intentionality and action. The simplicity of taking our thoughts captive and turning them around to work for us instead of against us is key! With emotional intelligence, belief and courage you will find cognitive reframing to become easier with every intentional step as you take those thoughts captive! Bending without breaking and then bouncing back up again as you persevere and grow in resilience!

Cognitive reframing involves changing how you perceive and interpret stressful events. To build resilience: Identify negative thoughts: Recognise pessimistic or unhelpful thoughts during challenging situations. Challenge negative beliefs: Question the accuracy of these thoughts and consider alternative, more balanced perspectives. Reframe thoughts positively: Replace negative interpretations with more constructive and optimistic viewpoints. This process can help develop resilience by fostering a more adaptable and positive mindset in the face of adversity.

The more you practice the more resilience you'll build. Also, the more you choose to create an empowering story, the more empowered you'll be. It's a positive cycle that compounds.

Ein für mich bew?hrter Praxis-Tipp ist, sich jeden Tag daran zu erinnern bewusst seine Gedanken zu beobachten und Ursache-Wirkung zu verstehen. Bsp.: Wir kommen von einem anstrengenden Arbeitstag nach Hause und wollen nur noch entspannen. Wir betreten unser Wohnung/ unser Haus und sehen einen Wasserschaden: Unser Stresssystem springt in den meisten F?llen an und Gedanken wie "Das kann doch nicht wahr sein. Wieso jetzt?" oder "Ist ja klar, dass der Tag so endet, er war eh schon bescheiden." k?nnten auftreten (gerne erg?nzen ;)) Das wird unangenehme Gefühle hervorrufen wie Hilflosigkeit, Wut und überforderung. Sie verhelfen nicht zur Probleml?sung. Sobald wir dem neugierig auf die Schliche kommen, haben wir Raum für dienlichere Gedanken.

Reflecting on Rancho from the Bollywood film '3 Idiots', portrayed by Aamir Khan, exemplifies the positive outcomes of cognitive reframing. His ability to challenge traditional educational norms, prioritizing understanding over memorization, reflects the benefits of reshaping one's perspective. By adopting Rancho's approach, individuals may experience reduced stress and anxiety, improved problem-solving skills, and enhanced emotional regulation. His resilience in the face of challenges highlights how cognitive reframing contributes to personal growth, increased motivation, and a positive mindset. Have you ever admired Rancho's mindset and considered integrating cognitive reframing techniques for similar benefits in your own life?

In my workplace, incorporating cognitive reframing means taking practical steps to foster a positive and resilient mindset. I encourage myself and my team to use positive language, turning challenges into opportunities for improvement. We focus on learning from setbacks, treating them as valuable experiences that contribute to our growth. Emphasizing the long-term benefits of overcoming obstacles helps us maintain a goal-oriented perspective. Introducing mindfulness practices, like brief meditation sessions and yoga in the workplace enhances our self-awareness and provides mental space for reframing. Recognizing and celebrating achievements, no matter how small, reinforces a positive mindset for tackling future challenges.

It's the ability to change the meaning and the context. Cognitively speaking, If you change the meaning, you'll usually change the outcome. The benefits are that you'll be in full control of your own thoughts, emotions and behaviour.

Très aidant dans les periodes de transitions qui sont toujours inconfortables...dans le changement où on sait ce qu'on quitte mais pas ce qu'on va trouver...

Le recadrage cognitif permet également à l'individu d'être et de sentir libre en toutes circonstances. De développer son autonomie par rapport aux autres et son sens des responsabilités. Responsable de ses pensées, ses émotions, de ses décisions et de ses actions.

?Un problema peque?o puede llegar a ser gigante si lo galadornamos con el poder de nuestra atención y creatividad! Esto es lo que sucede con los pensamientos automáticos, que van agigantando y nutriendo fatalmente una idea. Asique cuidado donde focalizas tu atención! Considero muy importante repensar las experiencias, expectativas y temores internos para dar una mirada optimista y más realista de las situaciones. Y usar esa misma creatividad, esa misma atención, para construir caminos y soluciones a los inconvenientes. Es posible, y con apoyo profesional se logra entrenar de manera más eficiente esta hermosa capacidad humana. Gracias y manos a la obra!

The challenges of cognitive reframing are underscored. Consider an individual entrenched in a dissatisfying career, resisting reframing due to fear of the unknown and a deeply ingrained professional identity. Similarly, those grappling with low self-esteem in social settings may encounter challenges accepting positive reframes, hindered by a history of negative experiences. Moreover, cultural influences, particularly societal beauty standards, present hurdles in effectively reframing negative body image. These examples highlight the intricate interplay of psychological, social, and cultural factors that contribute to the challenges faced when employing cognitive reframing techniques in navigating the complexities of individuals' lives.

The biggest challenge in cognitive reframing is not believing in what you are creating because it may not have any immediate evidence. Thoughts make or break. So it becomes important to allow the new thought to take root and gain momentum before you see results. Which means, not looking for immediate gratification. Secondly, it's important to understand that every thought needn't have an action associated with it. So, as you reframe thoughts, do it with interest and commitment because it definitely helps in defusing anxiety. Thirdly, unless you believe the new thoughts it won't work. This is where the placebo effect comes in. To change beliefs which are picked up externally it's important to balance emotions.

It can be challenging because you're having to change your world view and model of the world... It's not easy to suddenly snap into cognitive reframing therefore it takes practice and effort to habituate cognitive framing. For example... Someone might have caused you trauma... What if you accepted that person's behaviour, reframed it into thinking that "that person only had behavioural limited resources themselves to want to give you trauma, probably because they themselves - are traumatized internally, possibly conflicted; they're doing the best they can with the limited resources that they have themselves". That's not an easy thing to do... You are changing your world view about the situation...Thus cognitive reframing can be challenging

Le principal defi est de se lancer dans un effort qui ne paie pas toujours immédiatement, et ca le cerveau a du mal...accrochez vous...tout comme la meditation ou le sport, les effets sur le moyen et long terme sont plus interessants que le moment de la pratique...mais sans pratique pas d'effets...

Understand why you need to break the negative thinking Remember the story of a Baby Elephant , which was found Orphan & was taken by the Mahouts , they tied the baby to a Big tree with a Thick rope Once their was Fire in the vicinity & Now the fully grown Elephant stood still in the midst of the forest , looking Helpless , when the Mahout looked down & saw the Big Elephant was tied to a small Stump with a Tiny Rope , which could be just nudged to break free The Mahout ran & pulled out the Stump ,both ran to Safety Similarly your mind has stored some previous Experiences & base don that built Opinions & hence does not allow you to break free from Past & negative thinking , rework on yourself & empower to Live a life of Fulfilment

Cognitive reframing to build resilience: 1. Replace negative or self-defeating thoughts with more positive and realistic ones. 2. Reframe setbacks as chances for personal growth, learning, or discovering new possibilities. For instance, after a job loss, reframe the situation as an opportunity to explore different career paths or pursue a long-desired passion. 3. Shift your attention from perceived weaknesses or failures to your strengths and previous resilient experiences. 4. Practicing gratitude 5. Instead of comparing yourself to others and feeling inadequate . Recognize that everyone faces challenges, and comparing yourself to others is not helpful. 6. Instead of resisting, view it as an opportunity for growth.

Remember that cognitive reframing, to be effective, must not be a purely cognitive exercise. It has to be connected to an understanding of the self. Without being connected to one's own emotions and intuitions and patterns, cognitive reframing will not work.

Cognitive reframing involves changing the way we perceive and interpret challenging situations. By actively shifting our perspective, it can help build resilience by fostering a more adaptive and positive mindset. When faced with adversity, reframing allows individuals to see setbacks as opportunities for growth, thereby reducing the impact of stress and fostering resilience. This practice encourages a more flexible and constructive approach to difficulties, enabling individuals to bounce back and adapt more effectively to life's challenges

Ich war Meisterin des Gestresstseins, bis ich mich entschieden habe, gelassener mit Umst?nden umzugehen. Und das ist ein wesentlicher Punkt in meinen Augen: Die Entscheidung zu treffen seinen Blickpunkt und sein Handeln zu ?ndern. Ich gebe in meinen Coachings und Mentorings gerne als Teil meiner Resilienzstrategie eine einfache Frage mit. Einfach, aber nicht leicht zu Beginn: Wo liegt das Geschenk in der Situation?