Reframing
Die Macht des Reframing anders über so manches zu denken
Wär’s nicht toll Dinge, die einem belasten und einem so richtig schön die Lebensqualität nehmen, aus einem neuen Blickwinkel zu betrachten? Ja? Was wäre, wenn sich das gezielt trainieren ließe? Tatsächlich gibt es eine Methode in der Psychologie, die sich den Effekt der Umdeutung zunutze macht: Reframing. Dem Ganzen einen neuen Rahmen setzen um so einen neuen Blick für eine Lösung zu bekommen. Reframing hilft darin belastende Lebenssituationen zu meistern, eine positivere Einstellung zu gewinnen und führt dadurch zu mehr Zufriedenheit. Du hast die Wahl!
Warum ist Reframing wichtig? Nur bis zu 10 Prozent der Informationen über ein Ereignis oder eine Situation werden in unserem Gehirn faktenbasiert verarbeitet. Die restlichen 90 Prozent basieren auf unseren subjektiven Interpretationen und das läuft ganz unbewusst ab. Das bedeutet, dass wir ändern können, wie wir über ein Ereignis oder eine Situation denken. Außerdem können wir das Ergebnis ändern. Es hängt von unserem Denken ab.
Reframing kann dazu beitragen, das Bewusstsein wie wir uns verhalten zu schärfen, oder es kann Veränderungen vorantreiben, indem es einem mehr Wahlmöglichkeiten für das eigene Verhalten bietet. Aber wie kann hierfür so ein Reframing nun aussehen? Ein wirkungsvolles Instrument ist das „6-Step-Reframing“.
Reframing konzentriert sich auf die Förderung positiver Absichten hinter dem störenden Verhalten. Wir alle haben Gewohnheiten, Verhaltensweisen oder Gefühle, die wir von Beginn an etabliert haben, die anfänglich vielleicht nützlich waren und einem Zweck gedient, die aber nach einiger Zeit sich wie eine Last anfühlen. Reframing besagt, dass jedes Verhalten oder Gefühl eine verborgene positive Absicht oder einen damit verbundenen Zweck hat.
Step 1 | Wählen Sie das hinterliche/störende Verhalten aus, das Sie ändern oder stoppen möchten.
Zu Beginn ist es notwendig rauszufinden welches Verhalten so richtig belastet. Dazu ist es hilfreich es detailliert zu beschreiben. Stellen Sie sicher, dass Sie es analytisch erfassen und klar benennen.
Zum Beispiel, wenn Sie in einer Situation überreagieren, wie sieht das Verhalten aus, wie klingt es? Was ist es, dass Sie dabei glauben, denken, sagen oder tun?
Step 2 Kommunikation mit dem Anteil den es zu verändern gilt
In einem zweiten Schritt tritt das Bewußtsein mit dem störenden Anteil in Kommunikation. Achten Sie auf die unbewussten Signale des Anteils, der das Verhalten tatsächlich beeinflusst.
Step 3 | Finden Sie eine positive Absicht hinter diesem Verhalten heraus.
Versuchen Sie dann, die positive Absicht des Anteils zu entdecken. Es gibt immer eine versteckte positive Absicht hinter einem Verhalten, das von Person zu Person unterschiedlich sein kann. Suchen Sie nach den Gründen, warum es diese Absichten sendet.
Der Schlüssel hier ist, den Unterschied zwischen der Absicht des Verhaltens und dem Verhalten selbst zu erkennen.
Step 4 | Produzieren Sie eine alternatives Verhalten.
Im vierten Schritt geht es nun darum, mindestens drei positive Alternativen zum negativen Verhalten zu entwickeln, die die Absicht erfüllen würden. Denken Sie an die Alternativen und schaffen Sie mithilfe des Kreativitätsteils ein neues Verhalten.
Step 5 | Fordern Sie das Signal an, dass Verhaltensweisen ausgewählt sind. Fragen Sie den Teil, der für das Problemverhalten verantwortlich ist, ob er bereit ist, diese alternativen Möglichkeiten anstelle des Verhaltens zu verwenden.
Überprüfen Sie, ob die bereitgestellte Lösung mit dem Problemverhalten übereinstimmt. Das Signal kann ein Nicken, ein Lächeln oder ein Fingerschnippen sein. Dieser Schritt stellt eine Brücke oder einen Anker zwischen dem problematischen Verhalten und drei generierten Alternativen dar und ermöglicht die Verantwortlichkeit für die Verwendung der neuen Alternative, anstatt zu alten Verhaltensweisen zurückzukehren. Wenn Sie kein Signal oder keine Bestätigung erhalten, wiederholen Sie Schritt Nummer 3.
Step 6 | Ökologie prüfen.
Prüfen Sie mit Ihren eigenen Gefühlen, ob eine Vorgehensweise sinnvoll wäre. Mit einem Öko-Check prüfen Sie die Konsequenzen Ihrer zukünftigen Handlungen und Pläne. Um einen vollständigen Ökologie-Check zu machen: Denken Sie, als wären Sie in der Zukunft (Future Pace) Bitten überprüfen Sie alle seine Teile, um sicherzustellen, dass sich alle wohlfühlen, und akzeptieren Sie den gesamten Prozess und die Alternativen.
Der Prozess des Reframing kann bei einer Vielzahl von Verhaltensweisen, Gewohnheiten, Gefühlen, Emotionen oder körperlichen Symptomen angewendet werden.
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