It Might Not Be What You Think — How Reframing Can Shift Our Mindset
Ever notice how one small thought can spiral a little faster than we’d like? Something happens—usually nothing major. A comment, a mistake, a moment that doesn’t quite go the way we wanted. And then the mind goes to work. We replay it. We tweak it. We start filling in the gaps with our own commentary.
“Why did I say that?”
“Nice one… really handled that well.”
“I always do this!”
And before we know it, we’re not just thinking about the moment—we’re stuck in a loop. Same thoughts… over and over again. What’s interesting is that the situation itself hasn’t changed at all. But our experience of it sticks with us the longer we stay in that loop.
So what’s actually going on here? In most cases, it’s not the event itself causing the issue. It’s our ‘take’ on it. Our version of the story and what we think it means.
The Story We Tell Ourselves
We always have the option to see things differently. This is typically referred to as reframing, which is simply the practice of changing the lens through which we see a situation. Not the situation itself. Just the way we interpret it.
Because here’s the thing—most events are pretty neutral. What gives them weight is the meaning we attach to them.
We get passed over for a promotion → “I’m not good enough.”
Someone disagrees with us → “They don’t respect me.”
One thing goes wrong → “Here we go again.”
And just like that, the tone is set.
Now, could those interpretations be true? Sure. But they’re not the only option. A different way to look at it might be:
“That’s useful feedback. There’s something here I can improve.”
“Maybe they’re dealing with something that has nothing to do with me.”
“That wasn’t great… but it was also just one moment.”
Same situation. Different meaning. Very different experience.
This Isn’t About Pretending Everything’s Fine
Let’s be clear—this isn’t about trying to force a positive spin on everything. If something sucks, we’re allowed to acknowledge that it sucks.
Reframing is about finding a perspective that is both honest and useful. Because our thoughts drive how we feel. And how we feel tends to drive what we do next. So if the original thought isn’t helping us, we’re not obligated to keep it.
Why It’s Hard in the Moment
If reframing were as simple as “just think differently,” we’d all be doing it already. The challenge is that most of these interpretations happen automatically. Fast. Below the surface. By the time we notice what’s going on, we’re already in it. We’ve bought into the story. We’ve started reacting to it.
The Connection Between Meditation and Seeing Things Differently
Meditation trains us to observe our thoughts instead of immediately getting pulled into them. Observing our thoughts can be very helpful in this regard because we can’t change a story we don’t realize we’re telling.
Typically, in meditation, we sit, we focus on the breath, and then inevitably… the mind starts doing its thing and a thought pops up:
“I messed that up.”
“I should’ve handled that better.”
“I’m going to be stuck in this job forever!”
Instead of following it, we just notice it. Maybe even label it:
“There’s the ‘not good enough’ story.”
“There’s the ‘I blew it’ loop again.”
That alone creates a bit of distance. And from that distance, we get a choice. We don’t have to force anything. We don’t have to argue with the thought. But we can gently introduce a different perspective:
“Alright… maybe I didn’t handle that perfectly. But what can I take from it?”
“Is there another way to look at this that actually helps me move forward?”
Then we return to the breath. Do this as many times as you need to. That’s it.
Taking It Off the Cushion
The more we practice this in meditation, the easier it becomes to do it in everyday life. We start to catch those thoughts earlier. Not after we’ve replayed it ten times. Not after we’ve already decided what it “means.” But somewhere closer to the beginning—right when it starts to take shape. We notice “Ah… there it is again.”
The same thought. The same angle. The same conclusion we’ve jumped to before. And in that moment, we get a small window. Instead of automatically going around the loop again, we can pause and ask “Is there another way to look at this?”
That question alone can be enough to interrupt the cycle. Because most of the time, the loop isn’t giving us new information. It’s just reinforcing the same interpretation over and over again until it feels like fact.
When we step in and gently shift the thought—even slightly—we change the direction things are heading. Not perfectly. Not permanently. But enough.
One keeps us stuck in it. The other offers us a way out.
We don’t control everything that happens. But we do have some say in what it means. And that meaning shapes how we feel, how we respond, and ultimately, how the rest of the day unfolds.
A Quick 10-minute Reset That Can Help
Below, you’ll find a 10-minute guided meditation to help recognize recurring negative thought patterns and learn to interrupt them before they go on too long.
Give yourself ten minutes. Then see what changes. Watch the video here on YouTube.
Prefer audio-only? You can also listen on the Workforce Nation podcast.
