Day 11: Reframing Our Thoughts
Mental Health Pillar: Mindfulness
by Elyse Brogdon, Citizen Yoga Teacher and Director of People and Processes
The reframe is one of the most powerful tools we have for our mental health. Different from “looking on the bright side” or “finding a silver lining,” reframing is a conscious choice to redirect your thoughts through a new perspective as a way to explicitly change your lived experience. Research tells us that of our tens of thousands of thoughts per day (some estimates up to 80,000), anywhere from 75-90% of those are automatic thoughts, meaning they arise without conscious effort and likely are repeats of thoughts we’ve had before. Often, they are also negative. If we surrender our minds to, let’s say, 45,000 automatic negative thoughts each day, our mental health is sure to suffer.
Practicing reframing supports our mental health by developing our intellects and creating appropriate boundaries between ourselves and our thoughts. Additionally, one of the most amazing qualities of reframing as a tool is that we do not have to practice it alone. A therapist, close friend, teacher, or even a book can serve as a mirror for reflecting our thoughts, catching us when we’re in an automatic pattern, and offering new perspectives. In time, we can learn to manage our minds and open pathways for more curious, positive, and nonjudgmental thinking.
So how do we do it? First, ask a question to identify when you’re having an automatic negative thought:
Am I having a strong emotional reaction? If yes, what is the thought driving it?
Is this a thought I’ve had before?
Did someone tell me this? Is there any evidence that this thought is true?
Then, create a replacement thought using these guidelines:
Exchange binary labels (good/bad, can/can’t) for more objective facts
Thought: “I’m so bad at yoga.”
Reframe: “My body doesn’t feel clear on all the poses, but I keep practicing because I want to keep learning.”
Eliminate overgeneralizations (never, always) and all-or-nothing language
Thought: “I am the weakest person in this whole class.”
Reframe: “This class requires a lot of strength and energy and I feel challenged.”
Invite curiosity and embrace the power of “yet”
Thought: “I’ll never be able to do a handstand.”
Reframe: “I’d like to be able to experience being upside down, I wonder if there’s another way for me to get there one day.”
It is important to add that reframing is not meant to be a solution to all problems. There are situations in lives and our society that warrant actual change, and simply adjusting our perspective will not improve the circumstances for ourselves or others. One way to differentiate when a situation calls for action vs. reframe is to ask yourself: is the reality of this situation causing me harm, or are the qualities of my thoughts causing the harm? Depending on the answer, you can ignite change in the most fitting way, either by redirecting your thoughts or taking action out in the world.
Today, observe your thoughts in practice. Try to “catch” a few of your automatic negative thoughts, and then see if you can replace them through compassionate questioning and thoughtful reframing.
