In my counselling subjects, we talk a lot about reframing certain ideas to stop them from being toxic and re-carve them into something that can be encouraging and positive. Ive started to notice that since learning about this, I have actually started doing it to myself and my own thoughts. And it has actually helped get rid of some of my toxic thoughts.

Reframing is when a counsellor takes something you say, and gives it context and a different viewpoint on it. It also stop generalisation of toxic thoughts. Here are some examples.

'I am always ugly'.

Reframing-  (Context) 'But isn't it society that is telling you that you are ugly? Isn't it advertising, music videos and fashion that tell you that the only way to being beautiful is only one way? They tell you to act, dress and behave one specific way otherwise your not considered beautiful.

Reframing- (Generalisation)- 'You feel ugly, because of societal expectations, you are not ugly'.

I want you to think of a toxic thought, right now that starts with 'I feel...'

Have you thought of one?

I feel _________

Now I want you to say to yourself-

Just because I feel ________ does not mean that that is the truth, and it does not mean that that is what I am.

Now try applying some context to your toxic thought. Why do you think you have this thought in the first place? Should you really be blaming yourself, or did it come from a situation outside of your control?

I know I feel __________ because of ____________________

You can use this for a whole bunch of toxic thoughts and feelings, and best part is the more you reframe your thoughts into a healthier way of thinking, the less they even pop up in your brain to begin with.

So I challenge you, think of a few more thoughts and fill out those blanks again.

Keep on struggling <3