By Amy Morin, LCSW, Medically reviewed by Akeem Marsh, MD

Cognitive reframing is a technique used to shift your mindset so you're able to look at a situation, person, or relationship from a slightly different perspective.1 Cognitive reframing is something that you can do at home or anytime you experience distorted thinking.
It can sometimes be helpful to have a therapist's assistance, particularly if you are caught in a negative thought pattern. When the technique is used in a therapeutic setting and practiced with the help of a therapist, it is known as cognitive restructuring.
The essential idea behind reframing is that the frame through which a person views a situation determines their point of view. When that frame is shifted, the meaning of that situation changes, and thinking and behavior often change along with it.
Another way to understand the concept of reframing is to imagine looking through a camera lens. The picture seen through the lens can be changed to a view that is closer or further away. By slightly changing what is seen in the camera, the picture is both viewed and experienced differently.
Techniques of Cognitive Reframing
Reframing may be used to change the way people think, feel, and behave. Here are a few examples of how reframing may be used in therapy.
How does reframing influence cognitive distortions?
Reframing challenges the negative thoughts and beliefs that contribute to distress. By learning to recognize distorted thinking and then actively working to change these thoughts to be more positive and realistic, people can feel more resilient and optimistic in the face of stress.
What are some examples where cognitive reframing works?
In situations where a person is feeling sad, they can change how they view the situation so that they can focus on the things that are going right. When people are experiencing stress, rather than getting overwhelmed by the things they cannot change, reframing can help them focus on the aspects of the situation that they can control.
How does cognitive reframing differ from cognitive restructuring?
Reframing is a strategy that people can use, either on their own or in therapy, to help adjust their mindset. It often involves focusing on more positive thoughts, but it can also be centered on changing excessively high expectations to be more realistic. Cognitive restructuring, on the other hand, is an approach used in a therapeutic setting that disputes and replaces maladaptive or irrational thoughts.
How can you practice cognitive reframing?
You can practice cognitive reframing by becoming more aware of your thoughts and how they shape your perspective on different situations. Practices such as meditation or mindfulness can be helpful for becoming more aware of your thoughts.
The next step is to consciously shift your mindset. Think about other ways of viewing the situation. Are there things that you have not considered? Are there other explanations you should consider? As you work to change how you think, strategies like visualization or gratitude journaling can be helpful.