WithinWell

Cognitive Reframing Exercise

Transform negative thought patterns using evidence-based cognitive behavioral techniques

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Instructions

  1. 1Identify a negative or stressful thought
  2. 2Write down the thought exactly as it occurs
  3. 3Ask: "Is this thought realistic? What evidence supports/contradicts it?"
  4. 4Consider alternative, more balanced perspectives
  5. 5Rewrite the thought in a more realistic, helpful way
  6. 6Practice the new thought pattern
  7. 7Notice how the reframed thought affects your emotions

Real-Time Visual Guidance

Real-time guidance through each step of this practice

The Science Behind This Practice

CBT techniques like cognitive reframing change neural pathways associated with negative thinking, reducing depression and anxiety symptoms in clinical trials.