Reframing

Reframing

Reframing is a coping mechanism that involves changing the way you perceive or interpret a situation, thought, or emotion.

It aims to shift your perspective from a negative or unhelpful view to a more positive, balanced, or constructive one.

Reframing allows us to reinterpret events in a manner that reduces emotional distress, helps us see opportunities for growth, and fosters a healthier outlook on life.

In this lesson we’ll explore how reframing works, and how we can apply it in our own lives.

How Reframing Works

Reframing works by challenging and replacing negative or irrational thoughts with more realistic and positive ones.  Our thoughts influence our emotions and behaviors, so by reframing them, we can change how we feel and respond to certain situations.

There are 4 main steps to reframing our thoughts:

1. Identify the Thought

2. Challenge the Thought

3. Find Evidence for Reframing

4. Reframe the Thought

Step 1: Identify Negative Thoughts

Identify one negative thought or self-talk related to your gambling behavior. These thoughts might include:

• "I'll never overcome this problem," 

• "I can't resist the urge to gamble"  

• "I'm a failure for slipping and gambling when I know it’s not good for me."

Step 2: Challenge the Thoughts

Whenever you catch yourself having this thought, stop and question its validity. You can ask yourself:

• Is this thought based on facts or assumptions?

• Is there evidence to support this thought?

Step 3: Find Evidence for Reframing

Look for evidence that contradicts the negative thought or supports a more positive perspective. For example: 

• If you think “I’ll never overcome this problem,” recall other difficult circumstances unrelated to gambling that you’ve overcome in your life.

• If you think, "I can't resist the urge to gamble," recall times when you successfully resisted gambling urges or found healthier ways to cope.

• If you think “I'm a failure for slipping and gambling when I know it’s not good for me,” remind yourself of other times you’ve been able to recover from mistakes.

Step 4: Reframe the Thought

Replace the negative thought with a more balanced or constructive one. For example:

• "Resisting gambling urges can be challenging, but I have the strength and support to overcome them," 

• "Slips and relapses are part of the recovery process, and I can learn from them to grow stronger."

Reframing In Action

We’re going to guide you through a reframing exercise on the following page, but before we do, we want to deliver one very important message.  Reframing is difficult and requires consistent practice over time.  

If you find it difficult, or tedious, or ineffective the first time you do it, please don’t give up.  

Try to be gentle with yourself during this exercise.  Instead of criticizing yourself for negative thoughts, practice self-compassion and acknowledge that it's okay to have challenges in your journey.

Ready?

Practical Exercise

Identify one negative thought or self-talk related to your gambling behavior.

Is this thought based on facts or assumptions?  Is there evidence to support this thought?

What evidence is there that contradicts the negative thought or supports a more positive perspective?

Replace the negative thought with a more balanced or constructive one.

Closing Thought

Remember that reframing is a skill that improves with practice.

Like everything else in our journey, we focus on small incremental changes that we can sustain over time.

By actively challenging negative thoughts and adopting a more positive and balanced outlook, you'll empower yourself to navigate the challenges of recovery with resilience and optimism.

If you find it challenging to do this exercise independently, consider seeking support from a therapist or counselor specializing in cognitive-behavioral approaches for problem gambling.