Reframing: The Cognitive Power of Perspective

“There is nothing either good or bad, thinking makes it so.”

— William Shakespeare (Hamlet)

Introduction

Hamlet was on to something. He suggests that it’s our perception and perspective that make something good or bad. 

Have you ever noticed how two people can witness the same event, yet perceive it in wildly different ways? 

One person might see it as a major setback, while the other interprets it as an opportunity for growth. 

The difference often comes down to perspective—or, as mental health professionals and self-help advocates call it, cognitive reframing.

In Shakespeare’s Hamlet, the idea is introduced that nothing is inherently good or bad—it’s our thinking that gives it value. 

While Shakespeare’s character Hamlet might be a dramatic example of someone struggling with heavy family and personal issues, we can learn a thing or two about how changing our thinking (or perspective shifting) can help us feel better about difficult situations in our own lives.

In this article, we’ll explore the power of reframing negative experiences, I’ll show you how to use practical self-help techniques, and illustrate why adopting a healthier mindset might just change your life. 

Whether you’re recovering from a breakup, dealing with family drama, or grappling with feelings of anxiety, this guide will help you move forward with purpose and clarity.

The Shakespeare Connection: “Thinking Makes It So”

Before we jump into the nitty-gritty, let’s clear up a bit of Shakespearean context.

In Hamlet, the titular character discovers that his uncle Claudius has murdered his father to seize the throne. 

This horrific realisation puts Hamlet in a moral quandary. 

For him, Claudius’s rise to power is undoubtedly bad—it’s built on treachery and murder. 

But from Claudius’s perspective, it’s good, because he’s now king.

We all know Hamlet doesn’t exactly handle this news in a way that leads to a storybook ending. 

He remains stuck in his perspective, spiralling into existential dread. 

Hamlet experiences, firsthand, how being unable to reframe or see alternative viewpoints can trap us in negative thought patterns. 

When we cling too rigidly to one perspective, it often leads to suffering.

Despite his self-awareness, Hamlet never quite gets round to changing his perspective. 

You know who does though? 

Simba–that’s who.

Hakuna Mattata…?

In Disney’s The Lion King–or “Hamlet for Kids” as I call it–Simba loses his father to a murderous relative, just like Hamlet.

Only, in this story, Simba is led to believe that it was his father’s death was his fault.

Brutal, right?!

Consumed with guilt and grief, Simba exiles himself from the Pride Lands. 

Just when all hope seems to be lost, he’s rescued by “free-thinking”, stoic wannabes Timon and Pumba. 

Now look, I’m not ragging on Timon and Pumba. 

Despite some clearly unhealthy attachment issues going on between them, they’re kind and fun and they ultimately put Simba on the right path to recovery. 

While “Hakuna Matata”, in this context, is largely avoidant and probably not very healthy, it also introduces Simba to the concept of perspective shifting.

The really good stuff is hammered home by “creepy monkey” Rafiki:

“Oh yes, the past can hurt. But you can either run from it, or learn from it.” - Rafiki.

Simba learns that he doesn’t have to be defined by his past—he can choose a different way to see his role in the grand circle of life. 

This is a classic example of reframing. 

Rafiki acknowledges the pain—he doesn’t dismiss it. 

But he also shows Simba that there’s another way to interpret what happened.

Instead of bearing the burden of guilt and loss forever, Simba can use these experiences as a stepping stone for growth.

This is all despite Simba not knowing the truth about Scar’s involvement with Mufasa’s death. 

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What Is Reframing or Perspective Shifting?

Reframing (sometimes called cognitive reframing) is the process of looking at a situation, memory, or event from a new angle. 

This doesn’t mean denying reality or sugarcoating things in a “hakuna matata” style of pure avoidance. 

Instead, it’s about creating more balanced, helpful thoughts that acknowledge the difficulties while also highlighting opportunities for learning or self-im provement.

Why Reframing Matters

• Reduces Emotional Distress: By shifting your perspective, you may ease feelings of anxiety, anger, or sadness.
• Promotes Problem-Solving: When you see things differently, you open up new solutions or possibilities you hadn’t considered before.
• Improves Relationships: In a tough breakup or disagreement, reframing can help you see the other person’s perspective or find closure more easily.
• Builds Resilience: Developing the skill of cognitive reframing can help you bounce back faster from life’s curveballs.

Breakups and Relationship Challenges: How Reframing Can Help

Few things in life are as emotionally taxing as a breakup. 

It can feel as if your entire world is falling apart. 

Thoughts like “I’ll never find love again” or “I’m unlovable” may take centre stage. 

This is where reframing steps in as a powerful tool for emotional well-being.

Let’s say your partner has just ended the relationship, and you’re heartbroken. Your initial perspective (and a perfectly normal response) might be:

“Everything is terrible, it’s all my fault, and I’ll be alone forever.”

By consciously shifting your mindset, you can try a different viewpoint:

“It hurts that my partner and I broke up, but if it wasn’t right for one of us, it wasn’t right for both of us. I have the space now to work on myself and learn from this experience.”

Notice how this new perspective doesn’t deny the pain or the gravity of the situation. 

It simply allows room for growth and hope. 

This approach to cognitive reframing can transform what was once a paralysing spiral of self-blame or regret into a stepping stone toward a healthier mindset.

The Three-Column Method–A Practical Self-Help Exercise: 

A fantastic way to practice reframing is by using a simple journaling exercise. 

This is ideal for anyone dealing with emotional challenges—especially if you’re seeking self-help tools to navigate difficult feelings.

1. Set Up Your Page
   
   1. Take a blank page in your journal or a piece of paper and divide it into three columns. Label them:
      
      1. Event
      2. Current Perspective
      3. Different Perspective

Or, you can download a printable PDF here and a digital version here.

2. Identify the Event
   
   1. In the first column, write down the event or situation that’s been troubling you. Maybe it’s a recent breakup, a stressful work situation, or even a family dispute.

3. Describe Your Current Perspective
   
   1. In the second column, write down all the thoughts, feelings, and interpretations that are swirling around your mind. Be honest and thorough—this is your chance to let it all out.

4. Propose a Different Perspective
   
   1. In the third column, challenge yourself to see the same event from another angle. Ask yourself:
      
      1. What might a supportive friend say about this?
      2. How would I feel about this in a year?
      3. Is there any silver lining or lesson here?

5. Reflect and Revisit

Reframing is a practice—it won’t magically fix things overnight. 

It can be hard to find another perspective if you’re really upset, so go easy on yourself. 

If you can’t think of a new angle today, try again tomorrow.

Overcoming Common Reframing Pitfalls

• Feeling Guilty: Sometimes, reframing can make you feel guilty, as if you’re trivialising the seriousness of the event. Remind yourself that acknowledging a new perspective doesn’t invalidate your feelings; it simply broadens your understanding.
• Avoidance: There’s a fine line between reframing and outright denial. “Hakuna Matata” might be a fun life philosophy in a Disney movie, but completely brushing off your challenges isn’t sustainable in real life. Reframing is about facing tough emotions, not ignoring them.
• Impatience: Change takes time. If you’re not seeing immediate relief, that doesn’t mean reframing isn’t working. It just means you need to keep practising.

Conclusion: It’s a Practice, Not a Quick Fix

Reframing isn’t just hakuna-matata-ing it and avoiding the difficult feelings.

When practised consistently, reframing can dramatically shift how you view life’s difficulties. 

Whether you’re coping with a breakup, wrestling with feelings of inadequacy, or dealing with traumatic memories, perspective-shifting can open the door to healing and personal growth.

Still, it’s important to remember that you may feel worse before you feel better.

Challenging your own beliefs can stir up heavy emotions. 

If you notice that cognitive reframing or any other self-help technique is making you feel persistently worse, consider reaching out to a mental health professional.

Ultimately, change isn’t about ignoring the negatives—it’s about finding a healthier way to process them. 

That’s why exercises like the three-column method and reflecting on lessons from Shakespeare’s Hamlet or Disney’s The Lion King can be so valuable. 

They remind us that shifting our thoughts, even in small ways, can have a huge impact on how we experience life.

So take a page from Rafiki’s book: “You can either run from it, or learn from it.” 

Let those words guide you as you practice looking at your own challenges from fresh angles and download your reframing template here. 

If “thinking makes it so,” then maybe—just maybe—we can choose to make it just a little bit brighter.

Disclaimer: This blog post is intended for informational and educational purposes only. It is not a substitute for professional advice, diagnosis, or treatment. If you find your emotional distress is prolonged or overwhelming, please seek help from a qualified mental health professional.