CBT Reframing Techniques & Examples

Cognitive Behavioral Therapy (CBT) focuses on the relationship between thoughts, feelings, and behaviors. A core CBT tool is cognitive reframing, which helps clients identify, challenge, and replace negative or distorted thought patterns with healthier, more realistic perspectives. Reframing helps clients develop a more balanced view of themselves, others, and the world, reducing symptoms of anxiety, depression, and stress (Neenan & Dryden, 2004). This article reviews CBT reframing techniques, including detailed examples to illustrate how to apply these methods effectively.

CBT Reframing Techniques

Psychotherapists use a variety of reframing techniques to challenge these distortions, helping clients to replace rigid, negative thoughts with balanced and constructive alternatives. Below are examples of reframing techniques therapists can use to support clients in overcoming cognitive distortions.

1. Socratic Questioning

This technique encourages clients to question the validity of their thoughts. It involves asking open-ended questions while prompting them to consider alternative view points.

Example: A client believes, “I’ll never succeed at work because I made a mistake on a project.”

To help the client reframe this thought, the therapist explores the assumption behind this belief and encourages a broader perspective on their work performance.

• Question: “Let’s take a closer look at that thought. Is it realistic to think that one mistake defines your entire career? How many successful projects have you completed in the past? How did those go?”

• Follow-up: “Can you recall specific times when you faced challenges but were able to overcome them? How did you handle previous mistakes at work, and what was the outcome? This experience might feel significant now, but do you think this single event overshadows all your achievements?”

• Perspective-Building: “Consider how others might view this situation. If a colleague made a similar mistake, would you think their career was in jeopardy? What would you say to them?”

• Future-Focused Reframe: “What steps can you take to learn from this experience? How might you use this as an opportunity for growth or to refine your skills?”

This process encourages the client to view the mistake as an isolated event rather than a predictor of future failure. By focusing on past successes and strategies for learning, the client can start to reshape their self-perception and rebuild confidence in their abilities.

The client may recognize that everyone makes mistakes, and a single setback does not define their career. Socratic questioning gently guides clients to see a broader perspective and reduces the impact of negative self-judgment.

2. Evidence-Based Reframing

Clients often accept negative thoughts as facts. Evidence-based reframing encourages clients to evaluate the evidence supporting and contradicting a belief, fostering a more realistic understanding of their situation.

Example: A client thinks, "My friends don’t like me because they didn’t invite me to a party."

The therapist guides the client through examining the evidence for and against this thought and encourages alternative interpretations of the situation.

• Initial Exploration: “Let’s start by considering why you think this party specifically means that your friends don’t like you. Has something like this happened before, or is this unusual?”

• Evidence Supporting This Thought: “You mentioned they didn’t tell you about the party, which made you feel left out. Are there any other signs that make you feel as though your friends don’t like you? Has anyone said or done something recently to suggest this?”

• Evidence Against This Thought: “It sounds like your friends generally include you in events, and you’ve mentioned before they’ve been busy. Do you think it’s possible they may have assumed you were busy or had other plans this time? Have there been other times when you couldn’t join, and they understood?”

• Alternative Perspectives: “How might you interpret this situation differently? For example, could there be reasons they might not have invited you that don’t have to do with liking or disliking you? Sometimes, people organize smaller gatherings for specific reasons or assume friends are unavailable.”

• Future-Oriented Approach: “If you’re feeling concerned about this, what could you do to communicate your feelings? For instance, you might reach out to one of your friends to express that you’d love to be included when they’re planning get-togethers. What would it be like to let them know you enjoy spending time with them and value being invited?”

• Self-Compassion Practice: “Think about how you’d react if your friend had this same worry. Would you reassure them or suggest another way of looking at it? How can you extend that kindness and understanding toward yourself?”

Through this exploration, the client recognizes that one party does not necessarily reflect their friends’ overall feelings. They may also see how assumptions about others’ intentions can sometimes lead to misunderstandings. This process helps clients move from self-blame or insecurity to curiosity and openness, providing them with tools to approach similar situations with less self-doubt and more confidence in their relationships.

After weighing the evidence, the client realizes that not being invited on one occasion does not mean their friends dislike them. This technique reduces overgeneralization and promotes balanced thinking.

3. The "What If" Technique

This technique is useful for clients who catastrophize by imagining worst-case scenarios. By encouraging clients to explore the feared scenario’s true impact, this technique helps them see that they can handle even undesirable outcomes.

Example: A client fears, "What if I fail my exam and ruin my future?"

To help the client process this fear, the therapist guides them through a series of steps that explore the actual likelihood and impact of failure and the possibilities for growth and resilience.

Step 1: Exploring the Fear

• “Let’s start by imagining this fear completely. What do you think would happen next if you were to fail the exam? What are the specific consequences you’re worried about?”

• This client articulates underlying fears and breaks down the vague idea of a “ruined future” into more concrete concerns, such as disappointment, retaking the exam, or delaying certain career plans.

Step 2: Assessing the Realistic Likelihood

• “How likely do you think it is that you’ll fail? What is your history with similar exams or courses, and how have you done in the past?”

• The therapist encourages the client to consider their actual academic history and strengths, helping to shift focus from worst-case scenarios to realistic assessments of their abilities and preparation.

Step 3: Considering Alternative Outcomes

• “If you were to fail, are there other pathways to achieve your goals? For instance, could you retake the exam, seek additional help, or find alternative ways to advance your career path?”

• By exploring options, the client can see that even in the event of failure, there are often multiple routes to success, and a single setback does not define one’s entire future.

Step 4: Developing a Recovery Plan

• “If this exam didn’t go well, what steps could you take to address it? Could you ask for feedback, prepare differently next time, or seek support from mentors or peers?”

• The client is empowered to develop actionable steps that could mitigate the effects of failure. Creating a recovery plan offers a sense of control and increases resilience, helping the client see failure as something they can manage rather than as an insurmountable obstacle.

Step 5: Reframing the Concept of Failure

• “Sometimes, we learn more from setbacks than from successes. How might facing this fear or even experiencing a setback contribute to your personal growth or academic skills?”

• The client is encouraged to see failure not as a catastrophe but as a potential learning experience that can build resilience, perseverance, and adaptability—skills that are valuable beyond academic achievements.

Step 6: Shifting the Perspective to Self-Compassion

• “Imagine that a close friend had this same fear. How would you respond to them if they thought one exam would determine their entire future? What advice or reassurance would you give them?”

• The client practices self-compassion by considering how they would support a loved one in a similar situation, helping them develop a gentler, kinder self-dialogue.

This approach encourages the client to challenge their initial fear, see potential growth in the experience, and view setbacks as part of a broader journey rather than definitive failures. By focusing on resilience and problem-solving, the client can shift from feeling powerless over the outcome to feeling prepared to handle any result. By exploring potential actions if the feared event did occur, the client gains a sense of control and realizes that failure is rarely as catastrophic as they imagine.

4. Reattribution Technique

Clients often blame themselves excessively for negative outcomes. This technique encourages clients to consider other factors beyond their control that contributed to the situation, reducing self-blame.

Example: A client blames themselves, thinking, "My child is struggling in school because I’m a terrible parent."

The therapist helps the client see the broader context influencing their child’s experiences and reminds them of the value of their support.

• Reframe: “It’s understandable to feel responsible as a parent, but let’s remember that many factors contribute to your child’s performance. These can include the school environment, teaching styles, the level of support from teachers, and even social dynamics in the classroom. Your child also has unique strengths and challenges that play a role. Rather than this being a reflection of your parenting, it may be an opportunity to explore ways to support them based on their individual needs, working together with teachers and other available resources.”

This reframe helps the client see that a child’s struggles don’t define their worth as a parent and encourages them to focus on actionable steps that build collaboration and support. It shifts the perspective from self-blame to a proactive approach, emphasizing the importance of understanding and supporting their child’s unique journey. Reattribution encourages a more realistic view of responsibility.

5. Positive Reframing

Clients view difficulties as opportunities for growth rather than purely negative experiences. Positive reframing involves identifying potential benefits or silver linings in challenging situations.

Example: A client says, “Losing my job is the worst thing that’s ever happened to me!”

This belief can feel overwhelming, so the therapist can help the client reframe the situation, acknowledging the difficulty while opening up possibilities for growth and self-discovery.

• Reframe: “Losing your job is undeniably challenging and can bring up a lot of difficult emotions. However, it might also be an opportunity to explore new directions you hadn’t considered before. This could be a time to reassess what truly matters to you, explore a career path that aligns more closely with your values, or develop skills in areas you’re passionate about. Many people find that moments like these, although painful, lead to rewarding changes and even a stronger sense of purpose.”

This reframe helps the client acknowledge the loss while also encouraging them to view it as a potential turning point—a chance to pivot toward a more fulfilling role or field. It emphasizes optimism, personal growth, and long-term possibilities, helping the client feel empowered and hopeful during a period of uncertainty. Positive reframing doesn’t diminish the hardship of the event but helps clients recognize that challenges can lead to valuable growth or change.

6. Decatastrophizing

This technique helps clients break down fears into manageable parts. By focusing on small steps to address a problem, clients learn that the most feared outcomes are not insurmountable.

Example: A client worries, "I can’t handle this anxiety! It’s ruining my life."

The therapist supports the client by helping them break down the overwhelming feeling into manageable steps, empowering them to take small, achievable actions.

• Therapist: “I can see how intense and exhausting this anxiety feels for you right now. It’s understandable to feel overwhelmed. Rather than tackling it all at once, let’s take it one step at a time. What’s one small thing you could do today that might help you feel a little more in control of your anxiety? It could be something as simple as practicing deep breathing for a few minutes, taking a short walk, or writing down your thoughts to get them out of your head.”

• Follow-up: “We don’t have to aim for big changes simultaneously. Sometimes, small steps add up over time and help build resilience. Let’s consider a few more small actions or strategies you can try over the next week. Is there a calming activity or self-care practice you enjoy? Even just five minutes each day can make a difference.”

• Perspective Shift: “Also, try to remember that managing anxiety is a process, not an all-or-nothing situation. Even if you sometimes feel anxious, that doesn’t mean you’re failing. The fact that you’re here, working on this, is a big step! You’re building skills to help you handle anxiety gradually, which is a powerful accomplishment.”

This approach encourages the client to focus on small, actionable steps rather than feeling trapped by the overwhelming idea that anxiety is controlling their life. It validates their experience while helping them recognize progress in their efforts to manage anxiety. Decatastrophizing builds confidence and reduces feelings of helplessness.

7. "Zooming Out" Technique

Clients gain perspective by seeing the bigger picture. This technique is especially helpful for clients who feel consumed or obsessed by a single issue.

Example: A client says, "This mistake will ruin my marriage."

The therapist can help the client gain perspective, seeing their mistake as a single event rather than something that defines or ends their relationship.

• Therapist: “I can see why this feels overwhelming right now, and it makes sense to feel worried about the impact on your marriage. Let’s take a moment to look at the bigger picture of your relationship. Think of this as one moment in the overall timeline of your marriage. How does this fit into the years you've built together? Are there other challenges you've worked through that strengthened your bond in the long run?”

• Follow-up Questions: “If you imagine yourself and your partner five years from now, do you think this specific mistake will still feel as damaging as it does today? Has your partner ever shown understanding or forgiveness in the past? Relationships often go through ups and downs, but many people find that with open communication and effort, issues can become opportunities for growth and deeper connection.”

• Reframe: “What could this experience teach you about yourself or your relationship? Mistakes sometimes highlight areas where we can grow or better understand our partner. Could this be an opportunity to work together on new ways of connecting or communicating? Rather than seeing it as an end, it might be a chance to strengthen and renew your commitment.”

• Normalizing Mistakes and Building Self-Compassion: “We often hold ourselves to very high standards, especially in relationships. If a close friend came to you with the same worry, would you see their mistake as a reason to end their marriage, or would you offer them reassurance and perspective? Imagine how you might respond to them and see if you can offer yourself that same compassion.”

By guiding the client to view the mistake as part of the larger context of their marriage, the therapist helps reduce the intensity of the immediate worry. This perspective encourages self-compassion and promotes a constructive, problem-solving approach, allowing the client to focus on actions to repair and strengthen the relationship. With commitment and communication, this moment strengthens the marriage and enhances intimacy.

8. Thought Stopping

This technique interrupts negative thought patterns before they escalate. Clients learn to use it when they notice repetitive, distressing thoughts.

Example: A client has recurrent thoughts, "I’m a failure; I’ll never succeed."

The therapist can teach the client thought-stopping to interrupt negative thought patterns and replace them with more constructive self-talk.

• Therapist Instruction: “Let’s try a technique called thought-stopping. When you notice the thought, ‘I’m a failure; I’ll never succeed,’ say the word ‘Stop’ to yourself, either silently or out loud, if possible. This will act as a signal to interrupt the negative thought pattern.”

• Replace with Positive Affirmations: “After saying ‘Stop,’ replace that thought with something positive or even neutral, such as ‘I am capable of growth and improvement’ or ‘I may face setbacks, but I am learning every day.’ These statements remind you that success is a journey and that every step, including challenges, is part of that path.”

• Practice with Personalized Affirmations: “Let’s work together to create a few personalized affirmations that feel meaningful to you. For example, ‘I am learning and building my skills’ or ‘Mistakes help me grow stronger.’ Choosing affirmations that resonate personally is helpful, so you feel empowered and encouraged when you use them.”

• Build Awareness of Thought Triggers: “Let’s also explore when and where these thoughts tend to come up. Are there specific situations or times of day when these thoughts are more intense? Knowing your triggers can help you anticipate and manage them with thought-stopping and affirmations.”

• Reinforce Growth Mindset: “Remember that setbacks and self-doubt are normal parts of any growth process. Try to treat yourself with the same kindness you’d offer a friend who’s feeling discouraged. You might also remind yourself, ‘Everyone has moments of doubt, but I’m committed to continuing forward.’

• Visual Technique: “Some clients find it helpful to add a visual cue, like imagining a stop sign or a red light when they say ‘Stop.’ This can reinforce the interruption of negative thoughts, making it easier to replace them with positive or encouraging statements.”

This approach helps the client actively interrupt negative self-talk, which can otherwise reinforce feelings of failure. Through thought-stopping, affirmations, and increased awareness, the client learns to create a more balanced internal dialogue that supports growth and resilience. By practicing self-compassion and shifting to a growth mindset, the client can gradually reduce the frequency and impact of these recurring negative thoughts, opening up space for a more hopeful and constructive view of themselves and their future.

Implementing Reframing Techniques

Psychotherapists must build trusting relationships with clients to effectively use reframing techniques. This tool requires that clients feel safe and supported to explore and challenge deeply held beliefs. It’s essential to adapt these techniques to each client’s individual circumstances, personality, and level of readiness for change. Here are some tips for effective reframing:

• Pace the ProcessNot all clients are ready to reframe immediately. Start slowly, building awareness of thoughts before introducing more challenging reframing.

• Normalize Cognitive DistortionsReassure clients that cognitive distortions are common and part of the human experience. This reduces shame and resistance to change.

• Encourage Practice Between Sessions.Reframing becomes more effective with practice. Encourage clients to reflect on and challenge their thoughts between sessions.

• Celebrate Small Wins. Recognize and celebrate when clients successfully reframe a thought. Positive reinforcement boosts confidence and motivation.

Conclusion

CBT reframing techniques are powerful tools for helping clients overcome unhelpful, negative thought patterns and build a healthier perspective. Psychotherapists can support clients in breaking free from cognitive distortions and developing more balanced, realistic ways of thinking. Practiced consistently, reframing not only reduces symptoms of anxiety and depression but also empowers clients to become more resilient and adaptable when facing life’s challenges.

References

Beck, J. S. (2011). Cognitive Behavior Therapy: Basics and Beyond (2nd Edition). Guilford Press.

Leahy, R. L. (2017). Cognitive Therapy Techniques: A Practitioner’s Guide (2nd Edition). Guilford Press.

Neenan, M., & Dryden, W. (2004). Cognitive Therapy: 100 Key Points and Techniques. Routledge.

Padesky, C. A., & Greenberger, D. (1995). Mind Over Mood: Change How You Feel by Changing the Way You Think. Guilford Press.