Reframe Your Negative Thought

Common negative thinking patterns can be grouped into four main categories.

Catastrophizing: This is when we expect the worst to happen. For example, if you make a small mistake at work, you might start thinking that you'll get fired, even when there's no real evidence for it.

Overgeneralization: This occurs when we take one negative event and believe that it's going to keep happening. If you have a bad date, you might think, "I'll never find someone who likes me," which is unlikely.

Personalization: This is when you believe that everything others do or say is some kind of reaction to you. For instance, if a friend is short with you, you might think it's because they're mad at you, when they could just be having a bad day.

All-or-nothing thinking: In this pattern, things are either perfect or terrible, with no middle ground. For example, if you don't meet all your goals, you might think you're a complete failure, which is not a fair or realistic way to judge yourself.

How to reframe negative thoughts

1. Notice your negative thought

Recognize when a negative thought enters your head. It might concern someone else, yourself, or even a circumstance. The first step to altering these thoughts is acknowledging them.

Use an app on your phone or keep a little notebook for notes. Note down any bad idea that occurs to you. This exercise facilitates the identification of negative thought patterns and triggers.

2. Take a break and reflect

Breathe deeply and count to five whenever you catch yourself thinking something bad. This little diversion can help you reframe the idea and prevent it from spiraling out of control.

3. Question the thought's accuracy

After jotting down the unfavorable thinking, question it by posing queries such as "Is this thought really true?" or "Do I have proof to back up this idea?" You'll frequently discover that your pessimistic ideas are more grounded in emotions than in reality.

4. Seek alternative explanations

Examine alternative perspectives on the matter. Is there a more positive or neutral perspective you could take? For example, if you’re thinking, “I never do anything right,” you might reframe it to, “I make mistakes sometimes, but I also have many successes.”

5. Replace with a positive thought

For each negative thought you identify, try to think of a positive or more realistic counterpart. This calls for a more nuanced perspective on the issue rather than dismissing it entirely. When a buddy doesn't respond to your text and you assume that "I must have offended them," think of alternate scenarios. For example, "They might be busy or didn't see my message."

Philippians 4:8

Finally, brethren brethren, whatsoever things are true, whatsoever things are honest, whatsoever things are just, whatsoever things are pure, whatsoever things are lovely, whatsoever things are of good report; if there be any virtue, and if there be any praise, think on these things.