Reframing Your Language During the Pandemic
There is A LOT of negative language circling round at this point in time. The negativity is everywhere – in the media, on our socials, in the news and in our conversations. It is exacerbated by the social isolation, rising unemployment and general lack of structure we are faced with. Our regular routines have been turned on their heads for the foreseeable future because of the covid-19 pandemic, so it’s not surprising to find yourself expressing a lot of negative sentiments.
However, the words we use matter more than we know. Studies show that using negative, catastrophising language can be detrimental to our mental health and wellbeing. Conversely, using positive words can be a simple yet powerful way to boost our mood and increase our energy. With all these existing stresses present in our lives, it’s so important to take charge of situations we can control, and reframe our thoughts and language where possible. What I’m talking about is making an intentional shift in both our self-talk and in the language we use when talking to others. Technically, it’s a tool called cognitive reframing, and is a technique used to help people shift their feelings about particular situations.
The purpose of reframing is quite simple: it helps you to re-evaluate scenarios in order to view them from a different perspective. In theory, it’s supposed to help you view your challenges as opportunities. Now I’m not saying we need to pretend this situation isn’t hard, tiring or complex; I’m just reminding you that changing your perspective can be helpful in moving forward and realising that situations perhaps aren’t always as bad as they may seem – as Dumbledore once said, ‘Happiness can be found in the darkest of times, if one only remembers to turn on the light.’
Here are 6 tips to help you succeed with reframing your language during this time:
1. Take stock of your words and your thoughts
The first step is always awareness, right? In this case, awareness can be particularly challenging, because most existing frameworks that we perceive situations in are developed subconsciously. This means we need to pay particular attention to our thoughts and our words, and notice when they are negative and not being constructive. Remember, the meaning you give to any event is based on how you frame it in your mind. Challenge your assumptions, and see where you are holding onto unnecessary negativity in your days.
2. Positively reframe your negative words and thoughts
By challenging negative thoughts and assumptions that you have caught yourself thinking, you give yourself a helping hand to see things in a new way. Lately, I have been trying to consider a whole bunch of different perspectives and then choosing one that I would like to adopt. In reality, it’s easier said than done. Some things are just shitty, and some days are harder than others. An example of reframing that comes up often for me is catching myself thinking ‘ugh, I have to workout today and all the gyms are closed’, and changing it to ‘I get to workout and move my body outside today’. That simple word can make all the difference.
3. Keep away from too much negativity
Whilst it’s important to keep up to date with everything that’s going in our world, being exposed to too much negative press and social media can send us into downward spirals. Many people are sharing their worries online and experts are overloading us with negative news and statistics about covid-19. Set yourself some guidelines – perhaps check the news once each day for any useful headlines, and make a pact with yourself to keep away from it for the rest of the day.
4. Make use of positive affirmations
Affirmations are one of my favourite tools to boost my mood and help reprogram my thoughts. Affirmations are statements that are repeated throughout the day and which trigger the subconscious mind, helping the intention behind the phrases to materialise. For example, you may want to incorporate the following affirmation into your routine each morning: ‘Abundance is everywhere, and opportunities present themselves abundantly.’
5. Incorporate a gratitude practice into your day
An awesome way to put yourself in a mindset of abundance rather than lack is to incorporate a daily gratitude practice into your routine. Gratitude is one of the most transformative methods to recognise how far you’ve come and acknowledge how you’ve grown from a particular experience. All it involves is reflecting on what you have to be thankful for. Doing this helps to put yourself into a state of positivity and satisfaction – something that is incredibly helpful if you are trying to reframe your language during this time. If you want to learn more about how gratitude can help you through hard times, check out this awesome article.
6. Just keep going. Practice makes perfect!
As with everything, cognitive reframing takes practice. It is something we need to be working on each and every day. It is also something that comes much more easily in times when everything is going well, and is a much harder practice when things are tough. I know that positive reframing does not change the situation, but it can definitely reduce stress and put things into a more neutral perspective. It is just so important to be mindful of the language we are using. The ultimate goal? To develop healthy self-talk that can accompany you every single day, through the hard times and the good.