How you perceive your emotions largely depends on how you frame them.
Imagine a tennis player stepping onto the court with the mindset of “I must win.” If winning is his only goal, any sign of losing makes him feel like a complete failure. But if he thinks, “I’m going to play my best,” he’ll handle losing with less stress, as long as he’s given it his all.
Constructive reframing is about concentrating on doing your best in the moment, rather than obsessing over outcomes you can’t control.
For instance, you might say, “I can control my preparation and effort for this exam, but I can’t control the questions. I’ll do my best and let the rest follow.”
Or, “I’ll be kind to myself if things don’t go perfectly. The important thing is that I gave it my best effort.”
The key is control. Stressful situations are often out of your control, and trying to manage the uncontrollable just increases your anxiety.
Idea for Impact: Shift your perspective. Reframe the situation. Adjust your expectations. Focus on what you can control.
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