Take a moment and think about your favorite scenic picture. Notice what you love about it and what stands out to you. Now, zoom in on the middle of the picture as much as you can. If you had never seen the zoomed-out version, would you still enjoy the scenery? Or would you have just focused on that one, central focal point? Would you have noticed the beauty of it in its entirety? Or completely missed it? Perspective can be visual, just as you look through a camera lens at different angles. However, perspective can be psychological as well, as you “view” certain circumstances in your life. As a matter of fact, perspective affects the way you think, feel, and behave—the way you experience your life internally and externally.
Now, let’s get technical. Research has found that a shifted perspective (in the right direction) can create unmatched positive outcomes. For example, one study found that changing the participants’ perspectives minimized anxiety and depression during the COVID-19 pandemic. Another study showed that caregivers with dementia experienced reduced anxiety, depression, and stress through reframing their perspective. The research is endless and provides evidence of positive outcomes of changing one’s perspective. Now, how do we do it?
There is a counseling theory called Cognitive Behavioral Therapy (CBT). A counselor who operates out of the CBT “lens” views thoughts, feelings, and emotions as interconnected. When one is maladaptive or unhealthy, the others seem to be negatively impacted as well. It is not uncommon for everyone to have some form of biased, inaccurate beliefs about themselves, others, and/or the world—also known as cognitive distortions. Cognitive distortions can develop in many ways and typically served a protective purpose in the past. However, once cognitive distortions are ingrained in our patterns and tendencies, they are applied to almost everything and are hard to change. Here are some examples of cognitive distortions:
All-or-Nothing Thinking: Seeing situations in black and white, with no grey area allowed. Think “I can’t do anything right” instead of “I didn’t do this task well, but I am good at other things.”
Catastrophizing: Always imagining the worst thing that can happen in any situation.
Mental Filters: Focusing only on the negatives and never on the positives
“Should” Statements: Always feeling like you have not lived up to the expectations of yourself or others concerning how you should act, think, or feel.
Just to name a few…
When cognitive distortions come into play, they are typically there to stay. They make you view situations with a zoomed-in perspective. They make you miss the whole picture, keeping you from seeing the different possible perspectives—keeping you from feeling and seeing a situation for what it truly is. So, how do we get the “bigger picture” perspective? Cognitive restructuring.
Cognitive restructuring is a CBT technique used to shift one’s mindset to consider healthy, balanced alternatives to cognitive distortions. It helps clients discover, change, and modify those negative, irrational thoughts—leading to improved mood and more adaptive behaviors, since thoughts, feelings, and behaviors are all interconnected. Cognitive restructuring can be practiced independently. However, it is recommended that an individual starts it in therapy as it is difficult to detect one’s own cognitive distortions.
There are three easy steps to cognitive distortion…
Step #1: Catch It – This is easier said than done, especially when the cognitive distortions are deeply ingrained in our ways. However, catching the thoughts is the foundational step. To do this, a therapist may point them out in session. The therapist may also have you complete a “thought log” to find distortions and their triggers.
Step #2: Check It – To make sure a thought is a cognitive distortion and to challenge it, it’s important to check it for factual evidence and validity. This can be done through a method called Socratic questioning, using questions like “Is this thought realistic?” “Am I basing my thoughts on facts or on feelings?”, and “What is the evidence for this thought?” This type of questioning allows us to examine the thought and make sure it is one that needs to be changed.
Step #3: Change It – Once we have determined that a thought is a cognitive distortion, it is time to come up with alternatives. This can be brainstorming ways to experience situations from an alternative perspective with your therapist. It can also include coming up with healthier, more balanced, and positive thoughts to counteract the original cognitive distortion. This easy, last step is what ultimately shifts the perspective.
During this process, it is important to remember to validate your emotions. Do not try to invalidate your emotions. Let yourself acknowledge them. Cognitive reframing encourages you to feeling your emotions to examine and ultimately shift them. Additionally, make sure that you show yourself compassion throughout this process. The goal is healthy self-talk, not to constantly critique yourself for having cognitive distortions.
Cognitive restructuring can help with a multitude of presenting issues. If you feel as if you are having a hard time breaking your negative thought patterns or frequently feel disappointed or discouraged, CBT might be the therapy for you. It’s never too late for you to take back control of your life and shift your perspective. For it is not until then that you can see the full picture in all of its beauty and wonder.
References
Ackerman, C. E. (2025, November 20). Cognitive Restructuring: The Power of Reframing Thoughts.PositivePsychology.com. https://positivepsychology.com/cbt-cognitive-restructuring-cognitive-distortions/#how-does-cognitive-reframing-work
Morin, A. (2026, April 27). How Cognitive Reframing Works. Verywell Mind. https://www.verywellmind.com/reframing-defined-2610419#toc-what-is-cognitive-reframing
Stanborough, R. J. (2023, June 5). How to change negative thinking with cognitive restructuring. Healthline. https://www.healthline.com/health/cognitive-restructuring
