Reframing

Goals

1. Describe reframing.
   
2. Recognize when reframing is worthwhile and reframe.

What

A frame is the set of beliefs, assumptions, or stories through which a person interprets and understands a situation. Frames guide attention, shape meaning, and influence emotions and actions.

Reframing is the process of accepting reality as it is while deliberately shifting the meaning or perspective given to it in ways that are more constructive or beneficial. It does not deny reality; it changes the lens through which reality is viewed.

Why (WIFM)

• Reframing reduces unnecessary stress and frustration.
  
• It helps people see opportunities instead of only problems.
  
• It can turn conflict into collaboration.
  
• It supports resilience — bouncing back after setbacks.
  
• It increases effectiveness by aligning focus with what can be improved.

How

Trigger–Action (Simple Approach)

Trigger:
If I notice myself having negative, unhelpful, or looping thoughts about X…

Action:
1. Pause and name the frame I’m using.
2. Accept the facts I cannot change.
3. Ask: What’s a more constructive frame I can choose?

More Detailed Approach

1. Notice the frame. Ask: What story am I telling myself about this situation?
   
2. Accept reality. Acknowledge the facts you cannot change.
   
3. Question usefulness. Ask: Does this frame help me grow, solve problems, or build relationships?
   
4. Choose a better frame. Replace unhelpful meaning with one that is more constructive, empowering, or compassionate.
   
5. Act on the new frame. Practice thinking, feeling, and behaving from the new perspective.

Examples

• Politics
  • Frame: Person A is angry because politicians are unethical and making bad choices.
    
  • Reframe: Person A accepts that politics is messy, and chooses to engage by promoting respectful dialogue and encouraging better decision-making.
• Workplace
  • Frame: Person B thinks their boss’s criticism means they’re failing.
    
  • Reframe: Person B accepts the criticism as feedback and uses it as a chance to grow and improve.
• Personal Life
  • Frame: Person C feels like they wasted years in a relationship that ended.
    
  • Reframe: Person C accepts the past, values the lessons learned, and views those years as preparation for healthier future relationships.
• Health
  • Frame: Person D sees a chronic illness only as a limitation.
    
  • Reframe: Person D accepts the condition and chooses to focus on new ways to live well, appreciate life, and support others with similar challenges.

When to Reframe

• When your current perspective keeps you stuck in anger, frustration, or hopelessness.
  
• When you want to move from blame to constructive action.
  
• When you face setbacks and need resilience.
  
• When you want to strengthen relationships by changing how you interpret others’ actions.