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Learn DBT Skills In A Group
Weekly sessions are available. Grouport offers therapist-led dialectical behavior therapy skills groups online. The first 12 weeks covers fundamental DBT skills.
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When facing a problem at home or work, it’s natural to jump to conclusions and anticipate a negative outcome. But assumptions aren’t always accurate and may contribute to unnecessary thought patterns. When negative thought patterns happen frequently or automatically, they can be distracting and reduce your quality of life.
For people who struggle with this habit, there is cognitive behavioral therapy (CBT) — a popular form of psychotherapy based on the concept that thoughts, feelings, and behaviors are interconnected, and that through practice you can replace them with realistic and positive alternatives.
There are numerous CBT methods that therapists may recommend, like journaling, exposure, and behavioral experiments. One of the most popular CBT techniques to know about is reframing. Read on to learn how reframing works in CBT, and the benefits that it has to offer.
Reframing is a technique that helps individuals recognize and avoid cognitive distortions, or irrational thought patterns.
Common examples of cognitive distortions include:
With reframing, the goal isn’t to deny or avoid challenges. Instead, it provides a mental framework to help individuals interpret situations accurately.
Here are some examples of how people may use reframing to navigate daily challenges.
One reframing strategy involves perceiving problems as opportunities. For example, an athlete could reframe a loss as a chance to study their weaknesses and improve their abilities.
Reframing is also useful during conflicts when people are more likely to cast judgment or resort to name-calling. Reframing enables an individual to pause and speak with greater empathy and understanding. This helps to de-escalate arguments and resolve issues more amicably.
It’s also possible to replace destructive thoughts with feelings of gratitude. Finding small things to be grateful for leads to positive feelings of well-being.
Reframing can be used to treat a variety of mental health conditions including depression, anxiety, and obsessive-compulsive disorder (OCD). It can also be used to help overcome negative thought patterns that may be related to specific phobias, such as the fear of flying or fear or public speaking.
What’s more, there’s no need to abandon other forms of therapy to embrace reframing. Reframing is often used in conjunction with other CBD techniques such as exposure therapy and cognitive restructuring. Think of reframing as another item in your toolkit that you can use to become more mindful.
CBT framing techniques tend to vary across different therapists and advisors. However, the process typically involves the following steps.
The first step to reframing your thoughts is to identify the source that’s causing distress — whether it’s an internal thought, or an external influencer.
Once you identify the thought that’s causing you distress, ask yourself if it’s based on facts or assumptions. Examine the evidence that you have, and consider alternative explanations.
After you challenge the thought, the next step is to think of the issue from a different perspective and replace your original thought with one that’s more constructive.
For example, suppose your neighbor calls to complain about your barking dog. Instead of getting upset, you can view the situation from your neighbor’s point of view. You may also pause to reflect on some of the things that you like about that person. This can help to remain calm and work together to resolve the dispute.
Reframing isn’t an overnight process. It’s something you need to practice daily, and work into your routine. But over time, reframing will become easier and more effective.
One of the best ways to learn reframing is to attend a group therapy session with certified experts and peers who are going through similar challenges. Grouport’s trained therapists deliver personalized guidance and advice, in affordable weekly group sessions.
Want to learn more about Grouport’s extensive therapy offerings? Have a look at our groups to find a program that matches your needs. And if you’re ready to get started, feel free to sign up.
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