Reframing 1
I received an A- on an exam when I am typically used to receiving A+ grades only, I feel like a failure.
I didn’t do as well on the exam as I had hoped. But an A- is still a really good grade and I am grateful for it.
I’m going to have a bad day today.
Today may have some challenges, but I will overcome them and have a good day.
I should stop being lazy and exercise today.
would prefer to exercise today. But I’m not feeling up for it today. If I don’t exercise today, I can exercise the next day.
This is too hard, I cant do it
This may take time and hard work, but I can do it
I received my employee performance review but I can’t stop thinking about one negative comment my manager made about me.
Although I was lacking in one area of my performance review, I performed well in other aspects of my job and my manager did praise me for my great work ethic
There is a lot of traffic on my way to work and I’m never going to get there on time.
I may be late but I will get there safely, in the meantime, I can enjoy the radio.
My partner and I show up late to a dinner party at a friend’s. When we arrived, it seemed like everyone was mad and not having a good time because we showed up late. I should have made us leave earlier so this wouldn’t have happened.
Even though we were late to the dinner party, I cannot control how people feel if they aren’t having a good time. There could be other factors that contributed to people not enjoying the party before I arrived.
I am bad at this
I want to get better at this
I received a good mark on my assignment, but it’s probably a mistake. I’m pretty sure it was just luck or fluke, I don’t normally get good grades.
I received a good mark on my assignment. I am grateful to receive this grade and am proud of what I accomplished.
As an athlete, I win an award but it doesn’t seem like I accomplished much as others have already won this award.
I won an award, I am proud of what I accomplished and grateful for how far I have come in my athletic career.
I feel alone and uncared for because my parent does not want to spend time with me and instead is working overtime.
My parent is working overtime because they need extra money for the holiday season. Not because they do not care for me. Usually, when they are not busy they will spend time with me.
I dont want to do this, it makes me anxious
I can try. And I will use the coping skills I learned to help me through it
I failed this exam, I feel like such a failure. I don’t think I am smart enough to take this class, I will probably just fail it.
I didn’t pass this one exam, but in the past, I have always found a way to come back from a failed exam. I will work harder and try again the next time.
I blame my significant other for the relationship issues we experienced. Why am I always treated this way, only if they put more effort into our relationship.
A relationship takes two people to make it work. I am equally responsible for any issues we may have. I should apologize for my mistakes and try to move forward as best we can.
They are looking at me weird, they must hate me.
They might not be looking at me directly or maybe they are thinking about something else and just looking in my direction
This is the worst day ever
Tomorrow is a new day and we can try again
I visit a friend, but her expression seems negative towards me. She doesn’t want to see me and goes into her bedroom. She claimed she was sick but I feel like she is avoiding me.
She could really be sick and just wants to rest. There are many reasons why she wouldn’t want to see me, such as being self-conscious about her appearance or even worried she might be contagious.
At work, I didn’t agree with the way a task was being performed by a colleague. I told them the right way to do it and I don’t know why they wouldn’t listen to me. I know I am right and it should be done my way.
Maybe my way isn’t the best way to perform the task. I don’t really know which method is better until I try it for myself. Maybe we can go with their method this time and see how it works out.
What does it mean to reframe your thoughts?
Identify the negative thoughts and change them to positive thoughts
I made a mistake, Im a failure
Mistakes are an important thing to help us learn