One might reframe anxious thoughts positively through several techniques outlined in the sources. Reframing involves choosing what meaning to ascribe to an event or situation, looking for the positive aspects, and focusing on potential benefits or lessons instead of negative outcomes.
From a Neuro-Linguistic Programming (NLP) perspective, reframing aims to change the meaning of a situation and encourage a more positive way of thinking. NLP views anxiety as a learned response and a fast adaptation of the mind, suggesting that this ability can be consciously used to learn new, positive adaptations quickly. Therefore, one approach is to view anxiety as an accomplishment, acknowledging the creativity and imagination involved in exploring potential outcomes and solutions.
Here are some ways to reframe anxious thoughts positively, drawing from various sources:
- Focusing on the positive side of objective facts: Instead of thinking “I failed a test, I’m stupid,” reframe it as “I see that I didn’t do as well as I had hoped on that test, but I now know how I should study next time”. This involves taking the objective facts and looking at them in a better way.
- Reframing situations as challenges rather than threats: Simply reframing a situation can lead to feelings of excitement instead of anxiety and stress.
- Considering ideal accomplishments and visualising positive outcomes: When facing an anxiety-provoking situation, such as a job interview, envision the best possible scenario and what you want to accomplish. The clearer the picture, the better this technique works.
- Using word confusion to disrupt anxious thoughts: Employing a play on words can confuse and halt anxiety. For example, when anxious about turbulence on a plane, telling yourself the plane’s wall keeps the turbulence out can shift focus away from negative possibilities.
- Asking solution-focused questions: Divert attention to solutions rather than fear or anxiety by asking questions like “What are my Ideal Accomplishments?”. This helps to call to mind inner resources for handling challenges.
- Reframing negative self-statements: Change negatively charged “I am” statements into more positive ones. For example, instead of “I am anxious,” consider “Anxiety has been visiting me for a while”. This moves the problem from internal identity to an external experience. Similarly, “I will never get over this” can be reframed as “So until now I haven’t been able to get over what happened to me. How will my life be different when I am able to do that?”.
- Challenging negative thought patterns through cognitive restructuring: Evaluate automatic and often anxious thoughts based on evidence to assess their accuracy and helpfulness. Negative thoughts can be reframed in a more positive light. For instance, “I’m going to seem ignorant if I share my ideas at a meeting” can become “I have an opportunity to put my ideas out there and get feedback from others”.
- Considering alternative interpretations: When feeling anxious in a situation, examine the interpretations your mind is providing and brainstorm alternative, more calming perspectives.
- Focusing on strengths and resources: When anxiety arises, ask yourself “What are my strengths and resources?“. This shifts attention from perceived limitations to existing capabilities.
- Thinking about past successes: Bringing back memories of previous successes and competence can trigger positive emotions and broaden the array of available thoughts and actions.
It is important to note that reframing is not denial. It’s about acknowledging the situation but choosing a more empowering and resourceful way to respond to it. By consciously choosing to focus on the positive aspects, potential benefits, and available solutions, one can effectively reframe anxious thoughts and lessen their negative impact.