3 minute reframing technique
3 minute reframing technique
5 minutes
The way we interpret events triggers the way we think, impacts our emotions and our behaviours. Having the ability to approach or consider your thoughts from a different perspective, is a key aspect in helping to build resilience.
Reframing gives you a practical, effective and productive way to deal with adversities that may come your way. It requires emotional awareness and self regulation – both of which can be practiced through this activity.
One of the key skills is to recognise the beliefs as they happen. Stop, think accurately, then respond (ABC of Thinking Patterns model). You can employ this exercise on a regular basis throughout the entire change process.
Think of a challenge you have experienced that gave rise to negative thoughts. Aim to reframe this situation.
Firstly, think about what you’ve done and secondly think about what you could have done differently or what you will do in the future in a similar situation.
For example:
| Reframing | What happened | What you thought | Consequences: Feelings and actions taken |
|---|---|---|---|
| Negative | Your application was unsuccessful | I’m not good enough | Inadequate, lose confidence & stop applying for other jobs |
| Positive | Your application was unsuccessful | It wasn’t the right role for me | Learn from your feedback, continue your job search |
Now complete the table with your own scenario.
Consider running this activity with someone in your team that could benefit from reframing.
Approaching or considering something from a different perspective is a key aspect to building resilience and keeping our growth mindset active during change. Changing the way we think about things can help us overcome issues, solve problems or change negatives into positives.
