Reframing
What does reframing mean in CBT?
Reframing in CBT means changing the way you look at a situation or thought by finding a different, more positive or realistic perspective to reduce distress and improve emotional well-being.
What is exposure therapy?
Exposure therapy is a CBT technique that involves gradually facing feared situations or stimuli to reduce anxiety over time.
What‘s the purpose of keeping a thought record?
To track automatic thoughts, emotions, and behaviors to identify patterns and challenge unhelpful thinking.
What is behavioral activation?
Behavioral activation is a CBT strategy that encourages engaging in meaningful and enjoyable activities to improve mood and reduce depression.
What’s the first step in problem solving?
Identify and clearly define the problem.
ID & Reframe: “This is never going to work, nothing has.”
- Identify: Catastrophizing (assuming failure based on past attempts).
- Reframe: "It hasn't worked yet, but I can try different approaches and learn from what didn’t work before."
Why is it important to repeat exposures rather than just facing your fear once?
Repeated exposures help reduce fear and avoidance by teaching the brain that the feared situation is safe, preventing the return of anxiety.
What are benefits of journaling thoughts or feelings?
Journaling enhances self-awareness, emotional expression, and helps organize thoughts to reduce distress.
How can behavioral activation help combat depression?
By increasing positive experiences and reducing avoidance, it counters inactivity and negative mood cycles.
How can breaking a big problem into smaller steps help?
It makes the problem more manageable and less overwhelming, allowing step-by-step progress.
How does reframing change emotional responses?
Reframing shifts negative thoughts to more balanced views, reducing anxiety, sadness, or anger, and promoting more adaptive emotional reactions.
When do we try exposure therapy?
It’s used when fear or anxiety interferes with daily functioning and avoidance behaviors maintain or worsen distress.
How do thought records help ID cognitive distortions?
They reveal common distorted thinking patterns by recording and analyzing thoughts and feelings in specific situations.
What is the TRAP & TRAC Model?
- TRAP: Trigger, Response, Avoidance Pattern—recognizing when avoidance occurs after a trigger.
- TRAC: Trigger, Response, Alternative Coping—replacing avoidance with active coping behaviors.
What can you do if your first solution to a problem doesn’t work?
Try alternative solutions, reflect on obstacles, and adjust your approach.
ID & Reframe: “I always mess things up.”
- Identify: Overgeneralization (believing one setback applies to every situation).
- Reframe: "Sometimes I make mistakes, but I also succeed in many things."
What can you do to ground yourself through exposure therapy?
Use grounding techniques like deep breathing, focusing on the present moment, and noticing sensory details during exposure to stay calm.
Is there one specific way to journal?
No, journaling can be flexible—free writing, prompts, lists, or thought records depending on what suits the individual.
How would you motivate someone to start behavioral activation?
Set small, achievable goals and highlight the benefits of activity for mood improvement.
When is it better not to use this skill when a problem arises?
When the problem is beyond your control or requires urgent professional intervention.
What’s one reframing technique?
Socratic questioning in CBT helps people rethink negative thoughts by asking guiding questions like "What evidence do you have for this?" or "Is there another way to look at this?" This helps find mistakes in thinking and leads to clearer, more positive views.
How could you help a friend who struggles with public speaking?
Encourage gradual exposure, such as practicing in small groups, prepare with positive self-talk, and support them through relaxation exercises before speaking.
How can journaling prompt self awareness and change?
By reflecting regularly, journaling helps recognize patterns, triggers, and progress toward healthier thinking and behavior.
What happens if behavioral activation doesn’t improve your mood, what can you do next?
Review and adjust activities, consider additional therapies or supports, and consult a mental health professional.
What’s one way to generate possible solutions to a problem?
Brainstorming freely without judgment to come up with multiple options.