The Power of Reframing: How Shifting Your Thoughts Can Change Your Life
Have you ever caught yourself spiraling into negative thinking, feeling stuck in a loop of self-criticism or worry? Maybe you’ve thought things like, “I always mess this up,” or “Why do I get so anxious over something so small?” These thoughts might feel true in the moment, but what if there was a way to shift how you see the situation—and yourself—without pretending everything is perfect?
That’s where reframing comes in. Reframing is the practice of looking at a thought, experience, or situation from a different angle—a more empowering one. It's not about being overly positive or ignoring reality. It's about changing the story you’re telling yourself in a way that brings relief, insight, or even a sense of power.
What Is Reframing?
Reframing is a technique used in cognitive behavioral therapy (CBT), but you don’t have to be in therapy to use it. It’s something anyone can practice. It’s about turning “I can’t” into “I’m learning” or “This is overwhelming” into “This is a chance to grow.”
Let’s take a common example:
Instead of saying, “I get all anxious and fidgety when I’m filled with anticipation,” you could reframe it to:
👉 “Movement helps me manage the energy that comes with anticipation.”
See the difference? One statement frames you as helpless and overwhelmed, while the other acknowledges your experience and shifts the focus to what supports you.
Why Reframing Works
Our thoughts shape our emotions, which shape our actions. If you’re constantly telling yourself that you’re failing, falling behind, or not good enough, it impacts how you feel—and what you do next. But when you shift your inner dialogue, you shift how you experience your life.
Reframing helps with:
Reducing anxiety and stress
Increasing motivation and confidence
Strengthening emotional resilience
Fostering self-compassion
It’s like cleaning a foggy window—you’re not changing what’s outside, but you’re changing how clearly you see it.
Reframing in Real Life
Here are some everyday examples of reframing:
“I procrastinate because I’m lazy.”
→ “I struggle with starting tasks when I feel overwhelmed or unsure. What would help me feel more confident to begin?”“I’m always so sensitive.”
→ “My sensitivity helps me connect deeply with others and notice what others might miss.”“I hate that I can’t sit still when I’m anxious.”
→ “My body wants to move because it’s trying to help me release energy.”
How to Practice Reframing
Notice the thought.
Catch the story you’re telling yourself. You don’t need to judge it—just notice.Name the feeling.
What emotion comes up with that thought? Stress, shame, fear, anger?Ask yourself: Is there another way to look at this?
Try to find a version that is just as true—but more helpful, kind, or empowering.Speak it out loud or write it down.
Repetition helps rewire your brain. The more you practice, the easier it becomes.
Final Thoughts
Reframing is one of those small but mighty tools that can completely transform how you relate to yourself and your world. It doesn’t erase hard things, but it gives you a little more room to breathe, move, and choose your next step with clarity.
So the next time you catch a harsh inner voice creeping in, pause and ask:
What’s another way I could see this?
Because sometimes, the story we tell ourselves is the biggest thing holding us back—and the most powerful thing we can change.
