Change Your Thoughts & Transform Your Life Through Cognitive Reframing

Written by Brittany Hurlock, August 2025

Have you ever felt stuck in a spiral of negative thoughts? Have you ever fixated on a situation that went wrong, or agonized over things that were out of your own control? Leaning towards a negative mindset can often leave you feeling anxious or distressed, leaving little room for clarity to envision a positive and hopeful outcome of a given situation. However, there is a powerful tool that can be used to strengthen your ability to think more positively and regain agency called Cognitive Reframing. 

Feeling overwhelmed?

What is Cognitive Reframing? 

Cognitive Reframing is a skill that encourages you to examine your thinking when you are experiencing negative feelings about a situation. Cognitive Reframing can be used as a guide for looking at a problem from a different perspective. This skill is not meant to diminish or ignore challenges that may come our way, but instead, it is intended to shift the way we view experiences and how to respond in healthier ways in the future. 

Example Thought: “I failed this exam, so I am a failure.” 

Reframed Thought: “This exam didn’t go as well as I wanted it to, but this is a learning opportunity I can grow from.” 

Applying slight shifts to your thinking, as illustrated in the example provided, can have a significant impact on your resilience, mood, and overall sense of self-confidence. Our thoughts shape our worldview. When we ascribe an event with negative meaning, it automatically signals a stress response to the brain, leaving us feeling stuck, anxious, or distressed. Cognitive Reframing disrupts this cycle by generating healthier, more empowering reactions to situations. 

How Can I Practice Cognitive Reframing? 

Here are 4 steps that you can start to use to practice Cognitive Reframing in your everyday life:

1.) Identify Negative Thoughts: What thoughts are currently causing you distress? Negative thoughts can take many forms. What is your inner dialogue saying about you? Is it harsh, rigid, or overly harmful? Ex. “I failed my exam; therefore, I am a failure.” 

2.) Challenge Negative Thoughts: Ask yourself the following questions and record your answers: 

● “What evidence do I have that this thought is true?” 

● “Is there a realistic alternative to what happened?” 

● “What would I tell a friend if they were thinking this way?”

Challenging your negative thoughts will diminish their power. Over time, the negative thoughts will disappear. 

3.) Replace Negative Thoughts With Positive Thoughts: Through the use of positive self-talk and affirmations, you can reframe your negative thought patterns into more realistic ones. The ability to change your perspective on the situation at hand is an effective way to reduce stress and anxiety in the future. 

Positive Self-Talk: Rather than saying “I’m a failure,” you can use positive statements like “This is not easy, but I’m trying my best,” which are more beneficial for your well-being.  

Affirmations: An affirmation is a positive declaration that describes something as accurate, regardless of whether there is evidence to support it. It is simply an opinion. For example, “I am beautiful” is an affirmation because it is self-proclaimed and does not require any proof. 

4.) Review Progress & Make Adjustments: Review what you’ve learned from the first three steps of Cognitive Reframing and keep track of progress made. There may be times when you need to revisit the first step, and that’s okay! 

What Are The Benefits of Cognitive Reframing? 

Cognitive Reframing is an important skill to develop, enhancing your emotional and psychological well-being by helping you change the way you view yourself and your worldview. While there are many benefits to practicing Cognitive Reframing, the most prominent are: ● Reduces anxiety & emotional stress 

● Encourages growth 

● Strengthens self-compassion & resilience 

● Improves relationships and communication 

We can’t always control what happens to us, but we can choose how we interpret and respond to it. The next time you catch yourself in a negative thought loop, stop and ask yourself, “What’s another way to see this?” One new perspective can change your entire day.