“It isn’t what happens to you, but how you react that matters”
– Epictetus, Greek Stoic Philosopher.
This powerful quote from nearly 2000 years ago highlights our role in how we experience things. A technique commonly used in positive psychology shows us how exactly how to influence this, reframing.
In this article we will explore further what reframing is, why it is useful and how you can apply it.
Let´s start with the word “frame”. A frame is the lens we use to view a situation. It provides the context for our thoughts, decisions, attitudes and actions. It helps us make meaning of a situation. For example, when you see this image, what´s your first impression?
Almost immediately and with hardly any effort you will have assigned a frame to interpret this image. You may have observed his body language and drawn conclusions about his emotional state, or perhaps his clothing and the background and you took your meaning from them. Whatever frame you used it will be based on your past experiences, beliefs and values rather than facts. This is due to how our brain works. If our brain had to assess every bit of information it received as if it were the first time it had encountered it, it would be completely overwhelmed. Therefore, our brain looks for patterns, things that it recognises which resemble previous experiences, categories them so that we can assign meaning to them and quickly decipher how to respond.
This process works the majority of the time. However, the challenge comes when the frames we default to when thinking about our lives are unproductive, negative, self-defeating or restrictive.
For example, in the past, when my husband edited my work, I would get really stressed when I opened the document that he had worked on and saw all his notes. I would think “oh gosh that is so much work. I am rubbish at writing, I can´t do it”. My motivation levels and confidence would drop and I would be less keen to go back to the article and rework it.
What is reframing?
“Don´t let a bad frame ruin your good art…Transform art with a whole new look by designing a new frame that will protect it, compliment it, and make it special again”. (advertisement for framing art )
This quote, whilst it is talking about art, describes psychological reframing really well.
Reframing is a technique that you can employ to transform the way you view something. By shifting our perspective, even in a small way, we can alter our feelings, thoughts and behaviours. And this isn´t about changing the facts of the situation.
So, returning to the example of my husband editing my article. When I applied reframing to the situation, instead, of seeing his notes all over the document as evidence of my inability to write, I told myself “There´s a lot of useful advice here. Make the changes and the article will be much better for it and will have the impact you want it to.” It helped me not to feel so overwhelmed and kept my motivated intact. I still have to remind myself to use this frame when he returns my work.
Try this one. Look at the photo below, what do you see and how does it make you react?
Now try to get an alternative perspective. Imagine the picture upside down (or tilt your head). How does that change your understanding of the situation? By shifting the frame, you realise that the woman isn´t doing an amazing, near on impossible, position nor wearing a ridiculous amount of hairspray!
Reframing situations in our lives requires awareness, effort and practice. What we are essentially trying to do is to stop the brain automatically assigning a frame that doesn´t serve us. Whilst this often takes a concerted effort, the benefits you acquire from reframing are worth it.
Why is reframing useful?
Reframing an experience can give you access to more productive and positive thoughts, feelings and behaviours. It gives you an increased sense of control and opens up more choices and possibilities. This is extremely helpful in making decisions, learning and problem solving.
In terms of our physical and cognitive behaviour, reframing can influence our responses to stress. In today´s world, our body´s stress response is triggered by perceived threats more often than by actual ones. Our brain´s job is to make sense of what is happening so that we can respond accurately. Unfortunately, our brain interprets signs of too much stress the same way it interprets threats to our survival. This framing of stress in terms of threats automatically triggers emotions such as fear, anxiety, anger, aggression and puts us in a fight, flight or freeze state.
However, there is something we can do. Whilst the brain is processing the physical signs associated with stress, there is a small window in which we can interject and reframe the emotional response. In short, instead of triggering, for example, fear, which narrows our focus and limits our choices, we can access a more positive emotion e.g., excitement, which is conducive to finding creative solutions, motivation etc.
For example, a couple of months ago I delivered my first “Unlocking resilience” workshop in Spanish. Before I deliver any workshop, I get butterflies in my stomach, but on this particular occasion the butterflies had turned into elephants, and my heart was thumping and my palms were clammy. At this stage I had two choices: 1. let my brain interpret the physical signs as threats and create a sense of panic, which wouldn’t have been conducive for my performance. Or 2. Consciously intervene and reframe the energy as enthusiasm, giving me access to a more positive and productive mindset.
How do you apply reframing?
In my coaching I often suggest reframing to help my clients move away from patterns of negative, unproductive and self-limiting thoughts and towards more positive, productive and empowering ones.
Anyone can practice reframing. The first thing you need to do is to be conscious of frames you use that have a negative impact on you. And once you have identified these unhelpful frames, then you can consciously intervene to find more beneficial ones.
Here are some reframing techniques you can experiment with. Remember, your goal is to shift the perspective, not the facts.
1. Change the Language:
The language we use has a significant impact on our responses. Pay attention to how you talk about things and how you talk to yourself. Use words that invite a more open and positive mindset.
Frame: “I really struggle writing articles, I don´t have the patience, motivation or expertise.”
Reframe: “Writing articles requires a lot of work. I have done it before successfully. It´s very rewarding, and a great opportunity to learn something new.”
2. Investigate the evidence:
Often, we use frames that don´t reflect the evidence around us. Scrutinise and question the assumptions you are making. This will reveal if your current frame is based on fact.
Frame: “I am no good at my job”
Reframe: “What evidence is there that supports this?
What evidence is there that contradicts this?
What would my line manager/colleagues/staff say about my work?
What aspects of my work do I perform well?
What areas could I improve?”
3. Ask questions:
Questions play a powerful role in helping us to reframe an experience. Here are three questions that are particularly useful in reframing.
What if I (put a positive statement here)? What would I do?
What other ways are there to look at the situation?
What would I have to believe to see this as (positive statement here)?
4. Someone else’s shoes:
Imagine how someone else might view the same situation. You could choose someone you know, or simply try to imagine a different point of view.
5. Accept it:
This works well when trying to attach a different emotion to a physical reaction, as in the case of my butterflies/elephants. First, acknowledge the physical sensations, then accept them, and finally, try to give them a positive role to play. An effective way to do this is to say a sentence out loud. When you find yourself in a similar situation in the future, repeat the same sentence to train the brain to assign a positive emotional response to the physical symptoms.
Frame: “I have butterflies in my stomach and my hands are sweaty. I must be anxious about my workshop. Oh my God! What if it goes wrong and they don´t like it?!”
Reframe: “I have butterflies in my stomach and my hands are sweaty. My adrenaline is kicking in for the workshop. Great, this will give me the energy and focus to deliver it well!”
6. Mindfulness
There are three techniques; negative visualisation, last time meditation and translife meditation that are great for reframing.I really like the alternative approach that they take to reframing, basically by using negative frames to gain access to positive thoughts, feelings and behaviours. For more detail about what they are and how to apply them, read my article on Gratitude (emmacrook.com).
Finally, sometimes we might require extra help when we start to shift ingrained behaviours, emotions and thoughts: they can be very stubborn. Coaching is a very effective process to support us to gain awareness and to take appropriate action that creates a sustainable positive change. Get in touch if you´d like to find out more.
Be patient, and happy reframing!
Emma