Positive Reframing: find another way to see the situation
Reviewed By
Munet Samra - Psychotherapist, MBABCP, 10+ years in Cognitive Behavioural Therapy (CBT)
Rather than laboring about all the things that are wrong with us, what if we consider the advantages to this type of thinking. This is a great way to take challenging situations and find a more constructive or hopeful perspective. It doesn’t mean ignoring problems, it’s about focusing on what you can learn, how you can grow, or what good might come out of it.
Free to try · Responses are private & encrypted
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What does the Positive Reframing Journal cover?
- The situation or self-critical thought
- The harshest interpretation you are holding
- A fairer, more useful way to see it
- What you can take forward
Who is this Positive Reframing Journal for?
Helpful if you:
🪞 Are hard on yourself after setbacks
💬 Notice a loud inner critic
🌱 Want a kinder, more useful perspective
For therapists:
Assign Positive Reframing as homework for clients working on self-criticism or perfectionism. Review their reframes before the next session to reinforce balanced thinking. Fully HIPAA and GDPR compliant.
Dr Harriet Mellotte
Clinical Psychologist & CBT Therapist, BABCP
“Offload is a fantastic resource for both clients and therapists. The world of CBT has been lacking an app which enables the sharing of CBT worksheets and homework tasks between clients and therapists, but Offload completely does this, making the service we offer more professional and the benefits to clients greater.”
Frequently asked questions
What is positive reframing?
Positive reframing means finding another accurate way to see a situation, especially one you are being hard on yourself about. Rather than denying a problem exists, you look for what it says about your standards, what you can learn, and what a fairer interpretation would be.
Is reframing the same as ignoring my problems?
No. Reframing does not pretend a difficulty is not there; it questions the harshest interpretation of it. "I failed" can become "that approach did not work, and I know what to change". The facts stay the same, but the meaning you take from them becomes more useful.
How often should I practise reframing?
Little and often works best. Reframing is a skill, and each time you practise it on a real situation it becomes more automatic. Many people use this journal after a setback or at the end of the day, taking a few minutes to rework one self-critical thought.
Is this a CBT exercise?
Yes. Reframing, sometimes called cognitive restructuring, is a core CBT skill and one of the techniques therapists most commonly set as homework. Offload's version guides you through it step by step, and a therapist can assign it to you and review your responses.
Are you a therapist?
Assign this therapy tool and 200+ other interactive tools directly to your clients. Build personalised care plans, customise tools, and review client responses before sessions. HIPAA and GDPR compliant.
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