YANSS 60: How to turn your fears and anxieties into positivity and productivity with cognitive reframing...
Geege Schuman stashed this in Cognitive Behavioral Therapy
Do you have more information about reframing? Sounds like a great tool.
Reframing is one of those psychological tools that just plain works. It’s practical, simple, and with practice and repetition it often leads to real change in people with a variety of thinking problems.
It works because we rarely question our own interpretations, the meanings we construct when examining a set of facts, or our own introspections of internal emotional states. So much of the things the anxiety and fear we feel when anticipating the future is just the result of plucking from a grab bag of best guesses and assumptions, shaky models of reality that may or may not be accurate and will likely pan out much differently than we predict.
There are a lot of tools that employ reflection and introspection.
Cognitive restructuring refers to any methods which help people to think differently about a situation, event, thought, or belief. In a broad sense, this could apply to anything done in (or outside of) a therapy session which promotes cognitive change. In a narrower sense, therapists deliberately use a range of therapeutic approaches designed to promote cognitive restructuring:
- Case formulation - Case conceptualization can promote cognitive restructuring by helping clients to think about their difficulties from a different perspective. For example, some clients find the process of formulation can instill hope by making potential solutions apparent
- Psychoeducation - Learning more about a condition, disorder, or process almost by definition promotes cognitive restructuring. For example, learning about typical automatic reactions in trauma (e.g.freezing, soiling) can reduce a sense of self-blame and associated shame
- Traditional CBT thought records - Thought records help clients to identify Negative Automatic Thoughts, then to identify any unhelpful thinking styles, then to generate alternative (cognitively restructured) ways of thinking
- Behavioural experiments - Behavioural experiements can help clients to experimentally test the validity of beliefs which may or may not be unhelpful. They can promote cognitive restructuring by helping clients to uncover evidence which contradicts previously held beliefs
- Socratic questioning - Guided discovery is used to explore a client's beliefs. This can promote cognitive restructuring by making explicit belief structures, rules, and assumptions of which a client may have been unaware
- Diaries - Diaries or other forms of evidence gathering can generate concrete evidence. This can promote cognitive restructuring by undermine unhelpful assumptions
By the way, I found the list of sponsors interesting. Wealthfront sponsored this podcast?!
"Reframe your losses"
Haha. But seriously I wonder what Wealthfront's interest is in sponsoring podcasts.
NLP is an excellent tool to look at... with some 40 plus years of proven methodologies and applicable tactics for reframing it's become one of the more accessible toolsets for professionals as well as individual change masters.
I suggest either going back to the original founders of the method, Bandler and Grinder "Frogs and Princes" who built upon Milton Erickson's work for the best content... most everything published about NLP since then is derivative based on their original insights and simply productized to make big bucks, like Tony Robbins "Personal Power" and etc. This means you have to sift through tons of shit to get to the concentrated, simple and undistilled reframing tools.
If you just want a tool set you can use immediately without all the fluff or interesting evolutionary insights, then Joseph O'Connor's 1996 book (one of the Thorson's Principles series) on NLP is absolutely the best self-deploying handbook out there.
They've got them used on Amazon for $0.01 plus shipping... but don't let the price fool you–tremendous value in a concise user manual on the subject of cognitive reframing and the entire NLP toolset.
First I've heard of neuro-linguistic programming.
Goes to show that treatments like this have not yet made it to the mainstream.
Thank you for the insight, Rob.
Amazing that it's been around for 40 years but it's new to us!
It had it's Heyday back in the 70s and 80s... the difficulty in broad stream adoption is mastery in teaching it, not using it, and the potentials for abuse. Many practitioners popularized by the Neil Strauss school of "The Game" book and others have used NLP for seduction. There is also the strong potential for incompetents to abuse it and do more damage than good:
With great power comes responsibility... or sometimes 40 to life... NLP as heuristic is all that and more...
Do not practice it lightly.