Reframing Your Thoughts: A Simple Tool to Improve Your Mental Health

What Is Thought Reframing?

Thought reframing involves identifying negative or distorted thoughts and consciously replacing them with more balanced, constructive alternatives. It’s not about denying reality or “thinking positive” at all costs—it’s about challenging automatic thoughts that may be exaggerated, untrue, or unhelpful.

For example, instead of thinking, “I always mess things up,” you might reframe the thought to: “I’ve made mistakes, but I’ve also learned from them and grown stronger.”

Why It Works

Our brains are wired for negativity as a survival mechanism—a phenomenon known as the “negativity bias.” Reframing helps regulate this bias and re-train the brain to consider more realistic perspectives. This has been shown to reduce symptoms of anxiety, depression, and stress (Beck, 2011).

In fact, a 2020 study found that cognitive reappraisal, a form of reframing, significantly improves emotional regulation and promotes psychological well-being (Gross & John, 2003).

How to Start Reframing

Notice the thought. Pause when you feel an emotional shift and write down the thought.

Label the distortion. Is it catastrophizing, black-and-white thinking, or overgeneralizing?

Challenge the thought. Ask: Is this 100% true? What would I say to a friend who thought this?

Replace it. Create a more balanced or compassionate version of the thought.

Like any skill, reframing takes practice—but with consistency, it can become a powerful part of your mental health toolkit.

References

Beck, J. S. (2011). Cognitive Behavior Therapy: Basics and Beyond (2nd ed.). Guilford Press.

Gross, J. J., & John, O. P. (2003). Individual differences in two emotion regulation processes: Implications for affect, relationships, and well-being. Journal of Personality and Social Psychology, 85(2), 348–362. https://doi.org/10.1037/0022-3514.85.2.348