[[Thinking]] tags:: #note/idea | #on/cbt | #on/aim | #on/psychology | #on/learning people:: #people/aaronbeck #people/chrisargyris Lon Setnik dates:: 2022-10-14 *How to answer yourself better when you are talking to yourself.* This reminds me that [[We see the world in stories]], and [[don't believe everything you think]], so if you can not trust the story you can tell, and you can [[make a space between stimulus and response]] to ask a better question about [[Identifying Reality]]. Some of your frames are [[Assumptions]], and new information can change your assumptions, so you can know things in a new way, see them from a new angle. Frames can develop through a process of [[reflective judgment]], where we can begin to see knowledge as situated and complex, instead of simple. A simple way of thinking about this process: Step 1) Identify the cognitive frame Step 2) Challenge the cognitive frame through questions - Is that the only way to see this? - Could we take the opposite view? - What would this look like if we changed it? (slowed it down, looked from another perspective, etc.) - Does anyone see this differently? - How did you come about knowing that is true? - Does this always work for you? - Are we looking at something in a black and white way that is actually more complicated? Step 3) Ask how this will work for them in the future >Alternatives to the “catch it, check it, change it” approach in cognitive reframing include: 1. [**Mindfulness-Based Cognitive Therapy (MBCT)**: This combines mindfulness practices with cognitive therapy to help people better understand and manage their thoughts and emotions](https://www.nhs.uk/every-mind-matters/mental-wellbeing-tips/self-help-cbt-techniques/reframing-unhelpful-thoughts/)[1](https://www.nhs.uk/every-mind-matters/mental-wellbeing-tips/self-help-cbt-techniques/reframing-unhelpful-thoughts/). 2. [**Dialectical Behavior Therapy (DBT)**: DBT provides tools for emotional regulation and helps individuals accept and change unhelpful thoughts and behaviors](https://www.nhs.uk/every-mind-matters/mental-wellbeing-tips/self-help-cbt-techniques/reframing-unhelpful-thoughts/)[2](https://www.verywellmind.com/reframing-defined-2610419). 3. [**Acceptance and Commitment Therapy (ACT)**: ACT focuses on accepting unhelpful thoughts and committing to actions that align with one’s values, rather than trying to change the thoughts themselves](https://processingtherapy.com/what-is-cognitive-refocusing/)[3](https://processingtherapy.com/what-is-cognitive-refocusing/). 4. [**Positive Psychology Interventions**: These interventions encourage individuals to focus on their strengths and virtues to foster a positive mindset and improve well-being](https://www.nhs.uk/every-mind-matters/mental-wellbeing-tips/self-help-cbt-techniques/reframing-unhelpful-thoughts/)[1](https://www.nhs.uk/every-mind-matters/mental-wellbeing-tips/self-help-cbt-techniques/reframing-unhelpful-thoughts/). 5. [**Problem-Solving Therapy (PST)**: PST helps individuals develop a pragmatic approach to solving problems that contribute to emotional distress](https://www.nhs.uk/every-mind-matters/mental-wellbeing-tips/self-help-cbt-techniques/reframing-unhelpful-thoughts/)[1](https://www.nhs.uk/every-mind-matters/mental-wellbeing-tips/self-help-cbt-techniques/reframing-unhelpful-thoughts/). > Each of these alternatives offers a different perspective on managing thoughts and emotions, and they can be tailored to fit individual needs and preferences. > **Cognitive reframing** is a psychological technique that consists of identifying and then changing the way situations, experiences, events, ideas, and/or emotions are viewed. Cognitive reframing is the process by which such situations or thoughts are challenged and then changed. In the context of cognitive therapy, cognitive reframing is referred to as cognitive restructuring. > > [Wikipedia](https://en.wikipedia.org/wiki/Cognitive%20reframing) From Jenny Rudolph's Presentation: ![[types of frame transformation 1.jpg]] This matters because it is a superpower for interpersonal relationships, [[self-efficacy]], and [[Psychic Flourishing]] through not being trapped by your view of the experience. ### What would the opposite argument be? Nothing has changed in the world, just our view of it. So nothing is really different, so you shouldn't change your mind. This leaves you open to manipulation by the data that you are aware of. ## Sources: https://www.youtube.com/watch?v=pgML4vztXPc