Reframing: Changing the Way We See Our Circumstances

While working toward my bachelor’s degree in social work, I learned a lot about reframing. “Cognitive reframing,” also known as “cognitive restructuring,” is a psychological technique that involves recognizing unhelpful or distorted thought patterns, evaluating their accuracy, and replacing them with more balanced, realistic perspectives.

In simple terms, reframing means learning to look at a situation from a different perspective. It does not mean ignoring or pretending that something difficult isn’t happening or forcing ourselves to think positively when we are hurting. Instead, it encourages us to slow down, examine the thoughts we are having, and ask whether those thoughts are completely accurate or helpful.

For example, someone might think, “I failed, so I’ll never succeed.” Cognitive reframing encourages them to pause and ask whether that thought is fully true. A more balanced perspective might be, “This setback is disappointing, but it doesn’t define my abilities or my future.”

The circumstances haven’t changed, but the interpretation has, and that shift can significantly affect how we respond to our circumstances and significantly affect our emotional well‑being.

A Brief History of Cognitive Reframing

Aaron T. Beck developed cognitive therapy in the 1960s while working with individuals experiencing depression. Through his work, Beck observed that many of his patients experienced recurring negative thoughts that influenced their emotions and behaviors. He helped patients identify these thought patterns and examine the connection between their thoughts, feelings, and actions.

Beck’s work eventually became the foundation for what is now known as cognitive restructuring. The goal is not simply to eliminate negative thoughts, but to recognize thoughts that are inaccurate, distorted, or unhelpful and replace them with healthier and more realistic perspectives.

In other words, we don’t necessarily have to believe every thought that enters our minds. That concept has always fascinated me, particularly because it connects with something the Bible has been teaching for centuries: the importance of being intentional about what we allow to occupy our minds.

Our Thoughts Matter

I love listening to Dr. Caroline Leaf, a cognitive neuroscientist, communication pathologist, and author who has written extensively about thoughts, emotions, and mental health. Her work has encouraged many people to become more intentional about examining their thoughts and the meaning they assign to their experiences.

One of the ideas she discusses is that we have a choice in how we respond to the information that enters our minds. We are constantly receiving information from the outside world through conversations, social media, news, relationships, and our circumstances. At the same time, we are also dealing with thoughts and memories that we already have.

We cannot always control what thoughts initially enter our minds. A fearful thought may suddenly appear. A painful memory may resurface. Someone may say something hurtful to us. We may experience a setback and immediately begin telling ourselves a story about what that setback means. But we can become more intentional about what we do with those thoughts.

Do we automatically accept the thought as truth? Do we replay it over and over? Or do we stop and examine it? This is where reframing becomes practical.

Taking Our Thoughts Captive

As Christians, we have an additional framework for examining our thoughts. In 2 Corinthians 10:5, Paul reinforces this by urging believers to “take every thought captive to the obedience of Christ.”

We don’t have to allow every thought to run freely through our minds. It is about recognizing when our thoughts drift toward fear, hopelessness, distortion, or self‑condemnation – and intentionally replacing them with what is true. “Fix your thoughts on what is true, and honorable, and right, and pure, and lovely, and admirable. Think about things that are excellent and worthy of praise” Philippians 4:8 (NLT).

We can stop and ask questions such as:

• Is this thought true?
• Is this thought helpful?
• Am I assuming something that I don’t actually know?
• Does this thought line up with what God says?
• What would a more balanced perspective look like?

Sometimes our thoughts are based on fear, past experiences, insecurity, or assumptions rather than truth. Reframing gives us a practical way to slow down and examine those thoughts rather than allowing them to control our emotions and behavior.

Renewing Our Minds

The Bible also tells us that we are to renew our minds. Dr. Leaf says if we choose to dwell on thoughts – by analyzing it, meditating on it, or giving it meaning – it becomes part of our memory networks. Once embedded, it must be rebuilt, which she connects to the biblical concept of renewing the mind.

Romans 12:2 says, “Do not be conformed to this world, but be transformed by the renewing of your mind.” What we continually focus on, repeatedly tell, or meditate on matters.

This doesn’t mean that Christians should ignore problems or pretend that life is always good. Scripture certainly doesn’t teach us to deny pain. Instead, it teaches us where to place our attention when we are walking through difficult circumstances.

We can acknowledge, “This is hard,” while also reminding ourselves, “God is with me.” Jesus said, “I have told you these things, so that in me you may have peace. In this world you will have trouble. But take heart! I have overcome the world” (John 16:33, NIV).

We can say, “I don’t know how this is going to work out,” while also saying, “I know I don’t have to face it alone. God will work it out. And even if it doesn’t work out the way I wanted, God will work everything for good (Romans 8:28).” We can recognize disappointment without allowing disappointment to become our identity. That is the difference between simply “thinking positively” and renewing our minds.

A Personal Example

I have experienced the power of reframing in my own life. When my husband and I first moved to Western Washington from Southeast Idaho, I complained about the price of our apartment. Many of my friends back in Idaho were paying approximately the same amount for their mortgages on newly built homes as we were paying in rent for a two-bedroom apartment. I found it difficult to feel content.

Then one night, when I couldn’t sleep, I turned on the television. I was watching a program that showed young families living in extreme poverty. They didn’t have clean water or indoor plumbing, and had little food.

I looked around our apartment. We had clean water. We had indoor plumbing. We had food. We had a comfortable place to sleep. We even had a gas fireplace that I loved to put on at night. Nothing about my circumstances had changed.

The apartment was exactly the same, but suddenly, my perspective was different. God helped me change my perspective. For the first time, instead of focusing on what I didn’t have, I recognized how much I did have. I felt rich.

Over the years, I have had to remind myself to put on my figurative “rose-colored glasses” and look at my circumstances through new eyes. That doesn’t mean ignoring reality. It means intentionally looking for another perspective.

What Are We Choosing to Focus On?

1 Thessalonians 5 encourages us to rejoice, pray continually, and give thanks in all circumstances. That doesn’t mean we will enjoy every circumstance we experience. It means that even in difficult circumstances, we can look for reasons to remain connected to God and practice gratitude. James 1:2 tells us to “count it all joy when you fall into various trials.” The NLT says, “when troubles of any kind come your way.”

This is one reason gratitude can be such a powerful practice.

When we are overwhelmed, our attention can become completely consumed by what is going wrong. Reframing helps us widen the lens.

• What else is true?
• What am I overlooking?
• What am I grateful for? (I often suggest starting a gratitude journal).
• What does God say about me?
• What can I learn from this?
• Where do I see God working?

Sometimes changing our perspective doesn’t change the circumstance. It changes us as we walk through the circumstance.

Second Timothy 1:7 reminds us that God has given us a spirit of power, love, and a sound mind. Philippians 2:3-4 also encourages us to look beyond ourselves and consider the needs of others.

Sometimes the best way to interrupt our own negative thought cycle is to take our eyes off ourselves and refocus them on God and others.

We Can Choose a Different Perspective

We will all experience disappointment, fear, loss, frustration, and circumstances we wish we could change. We will also have thoughts that are discouraging, fearful, or simply untrue. The goal isn’t to never have a negative thought. The goal is to notice it, pause, examine it, and then decide whether it deserves to stay.

Cognitive reframing gives us a practical tool for challenging unhelpful thinking and developing a more balanced perspective. As Christians, we can take that practice one step further by asking whether our thoughts align with the truth of God’s Word.

We may not always be able to choose what happens to us. We may not be able to control every thought that enters our minds. But we can become more intentional about what we dwell on, what we believe, and where we choose to focus our attention.

Next Steps

Changing perspective doesn’t always require changing circumstances. Sometimes, it simply requires seeing those circumstances through new eyes.

If you struggle with negative thoughts, automatic thoughts, or cognitive distortions, we have wonderful Christian counselors who can help you learn how to stop them and replace them. Counselors help overcome cognitive distortions through structured therapeutic approaches like cognitive behavioral therapy (CBT) and cognitive restructuring.