Reframing Negative Thoughts
How to Challenge Unhelpful Thinking and Reclaim your Mental Well-being
Negative thoughts are a normal part of being human. We all have them. Negative thoughts are when we attach a meaning to a situation, and those thoughts unnecessarily cause us mental anguish, distress, and suffering. The thoughts might feel automatic and true, and over time they shape the way we view ourselves and our ability to show up in the world.
Have you ever heard the “inner critic”? This is an inner dialogue or a voice that might whisper to you “Nothing ever works out for me” or “I’m a failure” or “I don’t deserve [some good thing]” or “I can’t do anything right” or “Things will never change”.
The good news is that we don’t have to let the inner critic dictate how we feel about ourselves or limit our ability for growth. We can reframe our thoughts and shift into a more compassionate perspective.
What Is Reframing?
Reframing is the process of looking at a thought, situation, or belief from a different angle. It doesn’t mean ignoring difficult realities or pretending everything is fine when it isn’t. Instead, reframing helps us move from rigid, often distorted thinking to more balanced, constructive thinking. Something that is more in line with our true, authentic selves.
For example:
Before Reframing: “I messed up that presentation. I’m a failure.”
After Reframing: “The presentation didn’t go as well as I hoped, but I can learn from this and improve.”
The same situation can have a completely different impact on your emotional well-being depending on how you frame it.
Commonly, negative thoughts will develop into patterns of cognitive distortions, or habitual ways of thinking that are overly negative.
Some common distortions include:
All-or-Nothing Thinking: “If I’m not perfect, I’ve failed.”
Catastrophizing: “If this goes wrong, everything will fall apart.”
Mind Reading: “They didn’t text back — they must be mad at me.”
Recognizing these patterns is the first step in changing them.
How to Reframe a Negative Thought
Here’s a simple 3-step process to help you start reframing:
1. Notice the Thought
Pay attention to your self-talk, especially when you’re feeling anxious, sad, or overwhelmed. What exactly are you telling yourself? Journaling, meditating, and speaking with a therapist can help you notice these thoughts.
Example: “I always mess things up.”
2. Challenge the Thought
Ask yourself:
Is this thought really true?
What’s the evidence for and against it?
What would I say to a friend who thought this?
Challenge: “I’ve made mistakes, but I’ve also done a lot of things right. Everyone slips up sometimes.”
3. Reframe the Thought
Create a new version of the thought that is more balanced and compassionate.
Reframe: “I made a mistake, and I’m someone who can learn from my experiences, this means that I am capable”
The Benefits of Reframing
Reframing can:
Reduce anxiety and depression
Improve self-esteem
Boost problem-solving skills
Strengthen resilience in the face of challenges
Reframing is a skill — one that takes time and practice. You can be patient with yourself and compassionate towards your thoughts.
