Cognitive reframing

Changing the Frame to Change Emotion

Cognitive reframing is one of the most versatile and powerful self-management techniques in emotional intelligence.

It is based on a fundamental principle of cognitive psychology: it is not external events that determine our emotions, but the interpretation or meaning we attribute to them.

The same event can provoke radically different emotions in two people, or even in the same person at different times, depending on the mental "frame" through which it is observed.

The reframing technique therefore consists of deliberately changing that frame to alter our emotional response.

The Reframing Process in Action

Let's imagine a common situation: we receive constructive criticism at work.

• Initial (Negative) Frame: We can frame this criticism as a "personal attack" or "proof of our incompetence." This frame will inevitably generate emotions such as defensiveness, shame, anger, or anxiety.

Our behavioral reaction will likely be to justify ourselves, counterattack, or ruminate on the comment.

• Reframing (Positive/Helpful): However, we can consciously choose a different frame. We can reframe the same criticism as a “gift of valuable information” or an “opportunity to improve my skills.”

This new frame completely transforms the emotional experience. Instead of feeling attacked, we can feel gratitude, curiosity, or motivation to learn.

• Our behavior will change accordingly: we will probably ask questions to better understand, welcome feedback, and think about how to apply it.

Questions to Facilitate Reframing

To practice reframing effectively, we can use a series of key questions when faced with a difficult situation:

• "How else might I view this situation?"
• "What is positive or helpful about this, even if I don't see it right now?"
• "What can I learn from this experience?"
• "Five years from now, how will I look back on this event? Will it still seem as serious?"
• "If a wise mentor were watching this, what perspective would they offer me?"

By asking ourselves these questions, we break the spell of our initial interpretation and automatic.

We open ourselves to a range of possible meanings and, with it, to a range of healthier and more constructive emotional responses.

Reframing doesn't deny the reality of the situation, but it gives us the power to choose how we relate to it, transforming poison into medicine and obstacles into stepping stones.