Reframing Negative Self Talk

Reframing negative thoughts is a powerful cognitive-behavioral technique that helps you challenge and shift unhelpful thinking patterns. The goal is not to ignore or suppress thoughts, but to see them more clearly and respond in a healthier way.

🌀 Step-by-Step: How to Reframe a Negative Thought

1. Notice the Thought

"I'm such a failure."

Ask: What emotion does this thought create? (e.g., shame, anxiety)

2. Identify the Distortion

Common thinking traps include:

• All-or-nothing thinking: “If I’m not perfect, I’m a failure.”

• Overgeneralization: “I always mess things up.”

• Mind reading: “They must think I’m stupid.”

• Catastrophizing: “If I mess up, everything will fall apart.”

3. Question the Thought

• What's the evidence for and against it?

• Am I confusing a thought with a fact?

• Would I say this to a friend?

4. Reframe the Thought

Turn it into something more balanced and self-compassionate.

💭 Original: “I’m terrible at everything.”💡 Reframe: “I struggled with this, but it doesn’t mean I’m bad at everything. I’m learning and growing.”

💭 Original: “I’ll never get better.”💡 Reframe: “Healing isn’t linear. I’ve made progress before and I can again.”

💭 Original: “They probably think I’m annoying.”💡 Reframe: “I don’t know what they’re thinking. I’m doing my best, and that’s enough.”

🔁 Practice Prompts for Daily Reframing

1. What’s a thought that’s bothering me?

2. What’s another way of looking at this?

3. What would I tell a friend in this situation?

4. What’s something true and kind I can say to myself right now?

You've got this! Keep practicing daily until it becomes a habit!