Cognitive Reframing: Quarantine

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Cognitive reframing, a staple of cognitive behavioral therapy (CBT), is a technique used to help discover, challenge, and adapt negative or irrational thoughts (e.g., “cognitive distortions”).

Reframing requires adopting a new perspective that allows you to acknowledge and appreciate positive aspects of a situation. This approach can help transform roadblocks into healthy challenges that allow you to experience life more fully.

It’s important to note that reframing isn’t a means to deny, dismiss, or invalidate your emotions. Rather, it’s a tool you can use to cope with difficult situations and help avoid negative thought spirals. Allow yourself to fully experience your thoughts and emotions, and also allow yourself to see the situation in a new way.⠀

It can be extremely powerful to ground yourself in the positive aspects of a situation even if you don’t fully believe it in the moment. Although it may seem impossible to change your thought patterns, over time you’ll find it easier to challenge your negative thoughts and feel more at peace with them. ⠀

What difficult thoughts and emotions have you been struggling with during quarantine and the COVID-19 pandemic in general? Have you already found certain “reframes” that have been helpful? Share your thoughts below. 

3 Comments Add yours

  1. I love this! I did CBT for a long time, and it definitely helped improve my overall functioning with generalized anxiety disorder and depression. But because CBT doesn’t really work on teasing out the effects of invalidation and other little “t” traumas, I kind of started stagnating until I finally allowed myself to dig into my world of intense shame and where it all comes from. Now I’m learning how to implement CBT tools in a whole new way.
    (P.S. I love this whole blog so much! Thank you for sharing your insight!)

    Liked by 1 person

    1. Sana says:

      Thank you so much for sharing! Finding what works for you can take time, and I’m glad you were able to find some helpful CBT skills. It can be so powerful to regain more control over our thought patterns. And thank you so much for the support! I’m glad you’ve been enjoying my posts and am excited for your next post 😊

      Liked by 1 person

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