#SelfCareFriday: On Cognitive Reframing

In our weekly #SelfCareFriday series, licensed social worker and NAMI Chicago Senior Clinical Manager Jessica Zaehringer, MA, LSW will explore methods of taking care of your physical and emotional needs—what we call “self care”. Take these strategies to heart, and reach out to us if you need help building your mental wellness. You can call our Helpline at 833-626-4244 or check out a virtual support group.

Last week, I came across the photo below, and it reminded me about a tool I’ve had in my self-care kit that I had forgotten about: cognitive reframing.

Cognitive reframing might sound like a complicated brain surgery or a Jedi mind trick, but it’s not! What it is, is an exercise for when we have negative or anxious thoughts, that transforms them into thoughts that feel less intense.

Negative thoughts can be destructive and self defeating, and finding ways to tell them to ourselves in a different way can steer our thoughts into a more positive, supportive place for our mental health. Check out the graphic for some examples of what this might look like during this stay-at-home order.

One particular daily cognitive reframing activity comes to my mind. This simple intervention is known to promote positive thought patterns (and is praised by Oprah). The gratitude journal exercise can specifically be adapted to life during COVID-19.

A gratitude journal can look like this:

At the end of each day, list 3 experiences that you are thankful for. You can write three daily experiences down in a journal. Try to be as specific as possible (even though it might seem silly). Anything from, “I’m so glad I found that sweet and sour sauce in the cabinet” to “I saw a cute dog today” or even “that funny text from my best friend” or “that good song I heard for the first time.”

If you stick to doing a gratitude journaling exercise each evening, you’ll promote cognitive restructuring that leads to a more positive and hopeful thought processes. For more in depth tools on cognitive restructuring, check out this article, or reach out to NAMI Chicago at 833-626-4244 to talk it through!