Reframing Negative Thoughts: A Path to Improved Mental Health and Productivity
When we make mistakes at work, it can lead to a cycle of negative thinking, with damaging thoughts swirling in our minds, such as “I’m an impostor,” “I’m not smart enough,” or “I’m failing at my job.” Feeling like an impostor, doubting one’s own abilities despite a track record of success, is a common phenomenon, especially among women and members of marginalized groups. However, there are ways to interrupt this downward spiral and reframe negative thoughts.
Many people have found cognitive behavioral therapy (CBT), a form of talk therapy, helpful in examining internal monologues and replacing them with neutral or positive mantras. According to Judith Beck, president of the Beck Institute for Cognitive Behavior Therapy, “What we do in cognitive behavior therapy is help people identify these negative thoughts, and then we teach them to evaluate those thoughts and see how accurate they are.” This approach can be particularly useful in the workplace, where negative thoughts can hinder productivity and job satisfaction.
The Evolutionary Roots of Negative Thinking
But why do we tend to focus on the negative? There are evolutionary reasons for this. As Judith Beck explains, “When we were cavemen, it was very important for us to be alert for danger.” Preparing for the worst possible outcome helped people stay alive. However, lingering on what’s going wrong can be unhealthy, and we sometimes filter out positive reinforcement, downplaying recognition we’ve received and overemphasizing mistakes. Practicing positive beliefs by saying them to ourselves with force, vigor, and frequency can help build a healthier thinking muscle.
For instance, Christin Brink, an assistant principal for special education, found CBT helpful in managing her own negative thoughts. “Being a younger administrator in this role, it’s something new to me,” she said. “A lot of times I’ll have impostor syndrome, and I’ll make a choice that I later regret.” By reframing her negative thoughts, Brink was able to build confidence and improve her decision-making skills.
Reframing Negative Thoughts: A Step-by-Step Approach
So, how can we reframe negative thoughts? The first step is to identify those that are recurring in our minds and examine whether they have any validity. What evidence is there to support them? As Kristene Doyle, director of the Albert Ellis Institute, suggests, “Telling myself ‘I’m not good enough to be here’ is only going to lead me down a path of a self-fulfilling prophecy, and you make that worst-case scenario happen.” Instead, we can look for reasons why we are good enough, what our strengths are, and why we were hired.
Avigail Lev, a psychologist with the Bay Area CBT Center, uses creative exercises to help clients identify and challenge negative thoughts. For example, she may ask clients to write down negative phrases and then read them backward, count the words in the statement, or write the phrases on a cloud. This approach can help diffuse the strength of negative thoughts and replace them with more neutral or positive ones.
For instance, high school teacher Catherine Mason found it helpful to pause and examine her negative thoughts when she was asked to reexamine a section of her lesson plan. Instead of jumping to the worst conclusion, she asked herself, “What did they actually say to me?” and “Did they say the actual words, ‘You’re terrible?'” By reframing her negative thoughts, Mason was able to build confidence and improve her teaching skills.
Conclusion
Reframing negative thoughts is a process that takes time and practice, but it can lead to improved mental health and productivity. By identifying and challenging negative thoughts, practicing positive beliefs, and using creative exercises, we can build a healthier thinking muscle. As Eleanor Forbes, a social worker, suggests, “How about we just say that this young person is just using survival skills?” By reframing our thoughts about others, we can improve our relationships and communication skills.
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