Reframe Your Negative Thinking

Reframing negative thoughts is the practice of recognizing unhelpful or distorted thinking patterns and intentionally shifting them into more balanced, realistic, and empowering perspectives. It doesn’t mean ignoring problems or pretending everything is positive—it’s about changing how you interpret situations, so your thoughts work for you, not against you.

5-Step Process to Reframe a Negative Thought

1. Notice the Negative Thought

Become aware of the automatic thought when it arises.

“I always mess things up.”

2. Identify the Distortion

Name the thinking trap (a cognitive distortion).

Example: All-or-nothing thinking, overgeneralization, or labeling.

3. Ask: Is It True?

Challenge the thought with questions like:

● What evidence supports or contradicts this?

● Would I say this to a friend in the same situation?

● Is there another perspective?

4. Choose a More Balanced Thought

Replace it with something realistic and kind, even if it’s not overly positive.

“I made a mistake, but I’m learning and growing. This doesn’t define me.”

5. Repeat and Reinforce

The more you practice, the more natural it becomes. Write it down, speak it out loud, or return to it when that thought resurfaces.