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Shift Your Mindset: Using CBT Reframing to Change Perspective

  • Writer: Alexis Hingle
    Alexis Hingle
  • May 13
  • 2 min read

Have you ever caught yourself spiraling into negative thinking—assuming the worst, blaming yourself, or feeling stuck in a cycle of self-doubt? You’re not alone. These kinds of thoughts can feel overwhelming, but the good news is: your thoughts are not facts, and with practice, they can be transformed.

At Total Health Concepts, we often use Cognitive Behavioral Therapy (CBT) techniques like cognitive reframing to help clients change how they think, feel, and respond to life’s challenges.


What Is CBT Reframing?

CBT reframing is a mental exercise that helps you identify unhelpful thought patterns and replace them with more balanced, realistic perspectives. It’s not about being overly positive or ignoring problems—it’s about seeing things more clearly and choosing thoughts that support your growth, not your anxiety.



Why Perspective Matters

Your thoughts influence how you feel—and how you feel shapes how you act. Negative thought loops can reinforce anxiety, depression, and self-sabotaging behaviors. Reframing helps break that loop by:


✅ Increasing emotional regulation

✅ Improving confidence and self-talk

✅ Creating space for better decision-making

✅ Reducing stress and reactivity


Step-by-Step: How to Reframe a Thought

  1. Catch the ThoughtStart by noticing what you're thinking. Common unhelpful patterns include:

    • All-or-nothing thinking (“I always mess things up.”)

    • Mind reading (“They must think I’m annoying.”)

    • Catastrophizing (“If I make a mistake, I’ll lose everything.”)

  2. Challenge the ThoughtAsk yourself:

    • Is this thought based on facts or fear?

    • What would I tell a friend who felt this way?

    • Are there other ways to look at this situation?

  3. Choose a New ThoughtReplace the original with something more balanced:

    • “I made a mistake, but I can learn from it.”

    • “I don’t know what they’re thinking—and that’s okay.”

    • “I’ve handled hard things before. I can get through this.”



Real-Life Example

Before Reframing:“I didn’t speak up during the meeting. I’m so stupid. Everyone must think I’m incompetent.”

After Reframing:“I felt nervous and didn’t speak up this time. That doesn’t define my value. I can prepare ahead and try again next time.”

This small shift in thinking can ease shame, reduce anxiety, and empower you to move forward with self-compassion.


Reframing Prompts to Practice

Use these journal prompts to start reframing your own thoughts:

  • What’s the story I’m telling myself—and is it 100% true?

  • What’s another possible explanation?

  • How would I view this if I were feeling confident and calm?

  • What’s one kind, truthful thought I can replace this with?


Final Thoughts

Reframing isn’t about pretending everything is fine. It’s about choosing thoughts that help you feel empowered, rather than defeated. Like any skill, it takes time and repetition—but the results are worth it.

At Total Health Concepts, we believe in blending evidence-based practices like CBT with holistic, heart-centered care. Our therapists can support you



in learning these techniques and applying them in your everyday life.


📩 Reach out today to schedule a session and start shifting your perspective toward healing.

 
 
 
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