Introduction to Cognitive Reframing

A handout explaining the concept of cognitive reframing and its benefits.

Introduction to Cognitive Reframing

Cognitive reframing is a technique used to help people change their perspective on a situation. By shifting how you think about a situation, you can change your emotional response to it. This can help you manage stress, anxiety, and other negative emotions. For example, instead of thinking 'I always fail at this,' you can reframe it to 'I can learn from this experience and do better next time.' Reframing helps you see challenges as opportunities for growth.

Mindfulness Script

A script to guide students through a short mindfulness exercise at the beginning of the lesson.

Mindfulness Exercise Script

"Let's start by getting comfortable in our seats. Sit up straight and place your feet flat on the floor. Gently close your eyes, or if you prefer, keep them softly focused on a spot in front of you.

Begin by taking a deep breath in through your nose, and slowly exhale through your mouth. Do this a couple of times, just to become present in the moment.

Now, direct your attention to your feet. Notice any sensations you may feel in your toes, the tops of your feet, and your heels. Are your feet warm or cold? Do they feel heavy or light?

Slowly bring your attention up to your legs. How do your calves feel? Your knees and thighs? Pay attention to any areas of tension or comfort without trying to change anything.

Move your awareness to your lower back and stomach. Notice how your back feels against the chair and how your stomach rises and falls with each breath.

Now, focus on your chest and upper back. Are you holding any tension here? How does your chest feel as the air enters and leaves your lungs?

Shift your attention to your shoulders. Are they relaxed or tense? Let your focus move gently down your arms, to your elbows, your wrists, and finally your hands and fingers. What sensations can you feel here?

Lastly, bring your focus to your neck and head. Notice any sensations in your jaw, your forehead, and around your eyes.

Take one more deep breath in and slowly exhale. When you're ready, gently open your eyes and bring your attention back to the classroom."

Reframing Scenario Cards

Printable cards featuring different scenarios for students to practice cognitive reframing. These can be used during the reframing practice and group activity.

Scenario 1: Jamie thought, 'I always mess up at soccer practice. I should just quit.'

Scenario 2: Alex felt, 'My friends left me out of the game because they don't like me.'

Scenario 3: Sam thought, 'I'm going to fail this test; I'm just not smart enough.'

Scenario 4: Taylor saw, 'Everyone laughed at my mistake, so they must think I'm a joke.'

Scenario 5: Casey felt, 'I can't finish this project because it's just too hard for me.'

Cognitive Reframing Discussion

A set of discussion questions to guide a conversation about cognitive reframing after the practice activities.

How did you feel before and after reframing your thoughts?

Discuss the emotional change experienced during the practice and how reframing helped.

What are some strategies you can use to reframe negative thoughts?

Consider techniques like:

• Looking for evidence: Assess whether your thoughts are based on facts or assumptions.
• Considering alternative perspectives: Think about how someone else might view the situation.
• Focusing on learning: Look at setbacks as opportunities to learn and grow.
• Positive affirmations: Use positive statements to challenge and overcome negative thoughts.
• Gratitude: Reflect on things you're grateful for, which can shift your focus from negative to positive.

Why is it important to practice cognitive reframing?

Discuss how cognitive reframing can improve emotional regulation, reduce stress, and foster a positive mindset.