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What are some strategies to reframe negative thoughts and emotions into more adaptive ones?

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Stress is inevitable, but how you cope with it can make a big difference in your well-being. One of the most effective ways to manage stress is to reframe negative thoughts and emotions into more adaptive ones. This means changing how you interpret and respond to challenging situations, so that you can reduce their impact and find more positive aspects. In this article, you will learn some strategies to reframe your thoughts and emotions, based on resilience and hardiness models and frameworks.

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1 Identify your triggers

The first step to reframe your thoughts and emotions is to identify what triggers them. Triggers are the situations, events, or people that cause you to feel stressed, anxious, angry, or depressed. They can be external, such as a deadline, a conflict, or a loss, or internal, such as a belief, a memory, or a habit. By recognizing your triggers, you can become more aware of your reactions and choose how to deal with them.

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Kristel Bauer

Keynote Speaker on Happiness, Leadership, Thriving Amid Change and Peak Performance | TEDx Speaker | Corporate Wellness & Performance Expert | Host of Top Podcast "Live Greatly" | Author of Work-Life Tango (11/19/24)
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Incorporating mindfulness into your life is a great way to start identifying reactions and habits that are keeping you stuck or that are feeding into unhealthy patterns.

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2 Challenge your distortions

The second step to reframe your thoughts and emotions is to challenge the distortions that fuel them. Distortions are the irrational or exaggerated ways of thinking that make you see things in a negative or unrealistic light. Some common distortions are: overgeneralizing, personalizing, catastrophizing, filtering, blaming, or shoulding. By questioning your distortions, you can find more balanced and accurate ways of thinking that reflect reality.

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Shanna Wilder M.A. LPC-S, CHST

Sex & Relationship Therapist at Frisco Sex Therapist
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Many people think that focusing on a negative outcome or element is being “realistic”. I like to remind others that there may be a negative that is “true” or possible, but there is also always a positive that is also “true” or possible, and focusing solely on the negative does not make you more “logical” or “prepared”. The analogy I like to use is of a puppy: a puppy has, at the same time, a cute face to give you puppy breath kisses, AND a butthole that will poop. Acknowledging only ONE is not “realistic”, and understanding this starts you on the road to debunking the distortion you’ve convinced yourself is accurate.

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Krishna Keshava Das

Serving Assistant at the Princeton Bhakti Vedanta Institute. Board Certified Holistic Health Counselor & Owner of Subtle Healing LLC.
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Namaste. Embracing a more holistic and spiritual worldview — where we come to know ourselves as dependent parts of a greater reality, an Organic Whole, rather than independent agents who can only rely on our own finite selves — will serve to liberate us from unnecessary suffering. Psychologists acknowledge: "Specifically, materialistic values are associated with living one’s life in ways that do a relatively poor job of satisfying psychological needs to feel free, competent and connected to other people. When people do not have their needs well-satisfied, they report lower levels of well-being and happiness, as well as more distress" (https://www.apa.org/news/press/releases/2014/12/materialism-holidays).

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3 Replace your negatives

The third step to reframe your thoughts and emotions is to replace your negatives with positives. This means finding the silver lining, the opportunity, or the lesson in every situation, instead of focusing on the problem, the threat, or the failure. By replacing your negatives, you can boost your optimism, confidence, and motivation, and reduce your stress, anxiety, and depression.

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Sandra "Simchah" Huizar

★ Creating Empowered Healing Through Custom Yoga & Yoga Therapy Wellness Strategies for Servant Leaders ★ Certified Yoga Therapist ★ Christian Practical Mindfulness ★
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One way to interrupt negative thinking is to use breathing practices. When noticing negative emotions or thoughts just stop and take a few deep breaths. Use the space that you’ve created to actively choose the thoughts or emotions that you want to have.

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4 Practice gratitude

The fourth step to reframe your thoughts and emotions is to practice gratitude. Gratitude is the feeling of appreciation for what you have, what you do, and what you experience. It is a powerful way to shift your perspective from what is lacking to what is abundant in your life. By practicing gratitude, you can enhance your happiness, satisfaction, and resilience, and strengthen your relationships, health, and well-being.

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Meera P.

Director - Empowering You to Improve Your Mental Wellbeing
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On days that feel really tough, try to think of one thing you feel grateful for, however small. Write this down. Keep this up as a daily practice, moving on to note down as many things as possible each day. Eventually you’ll have a long list and this will be a powerful resource to help challenge negative thoughts.

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5 Seek support

The fifth step to reframe your thoughts and emotions is to seek support. Support is the help, advice, or encouragement that you receive from others who care about you. It can be from your family, friends, colleagues, mentors, coaches, counselors, or others who share your interests or goals. By seeking support, you can gain new insights, perspectives, and solutions, and feel more connected, valued, and empowered.

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6 Take action

The sixth and final step to reframe your thoughts and emotions is to take action. Action is the act of doing something that moves you forward, improves your situation, or solves your problem. It can be big or small, as long as it is aligned with your values, goals, and priorities. By taking action, you can demonstrate your agency, competence, and courage, and create positive outcomes and feedback for yourself.

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. La Grande Mason, Jr. PhD

Psychologist, Life and Relationship Coach Author of The Five Pitfalls Of A Relationship: What they haven't told you why your love life stinks!
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In order to progress from challenges and distortion we must genuinely discover why it occurred or it's occurring. Such actions is the honest approach of "why", which will alleviate the disingenuous "how". Often when we relinquish the how and focus on why, we're able to avoid reoccurences or the obligatory residual affects that accompany improper circumstances and situations.

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7 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?

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Joe Russo, PsyD

Psychologist
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Try not to fortune tell. It only adds to your worries and anxieties. Focus on today! Also, how we think affects how we feel. Look for flexibility in your thinking! Joe Russo, PsyD

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What are some strategies to reframe negative thoughts and emotions into more adaptive ones?

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3

4

5

6

7

1 Identify your triggers

2 Challenge your distortions

3 Replace your negatives

4 Practice gratitude

5 Seek support

6 Take action

7 Here’s what else to consider

Stress Management

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What are some strategies to reframe negative thoughts and emotions into more adaptive ones?

1

2

3

4

5

6

7

1 Identify your triggers

2 Challenge your distortions

3 Replace your negatives

4 Practice gratitude

5 Seek support

6 Take action

7 Here’s what else to consider

Stress Management

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