Cognitive Reframing to Build Resilience

This week, I had the privilege of delivering Mental Resilience Masterclasses 1 and 2 to the senior staff of the Rolls-Royce Product Cost team at the Museum of Making in Derby. Working with this brilliant group was an absolute pleasure, with some members travelling from different parts of Europe to attend the two-day event.
 
The morning was particularly rewarding as we explored various mental resilience techniques, including Cognitive Reframing. The group’s energy, engagement, and teamwork made the experience truly memorable. Thank you, Senior Vice President Thomas Axe and Vice President Steve Baister, for inviting me to work with your outstanding team!
 
On Tuesday, I conducted two Mental Resilience sessions for Nottingham Trent University Business School postgraduate students and my Productivity Masterclass for more postgrad students on Wednesday. It was three days of back-to-back sessions, and I loved every moment.
 
The students’ enthusiasm and curiosity were infectious, making each interactive session a joy to facilitate. Their passion for learning was evident, creating a truly inspiring atmosphere.
 
Delivering these masterclasses to such a diverse audience over three days was both exhilarating and rewarding. Moments like these remind me why I am so passionate about sharing knowledge and empowering others with tools for growth and success.
 
 
Cognitive Reframing
 
One of the most powerful mental resilience techniques is Cognitive Reframing (Cognitive Restructuring). This technique, rooted in cognitive-behavioural therapy (CBT), helps you change how you perceive challenges and setbacks, turning negative thoughts into more constructive ones. Here’s how it works:
 
1. Identify Negative Thoughts

• Pay attention to automatic thoughts when facing difficulties (e.g., “I can’t handle this” or “This always happens to me”).

 
2. Challenge the Thoughts

• Ask yourself: Is this thought based on facts or assumptions?
• What would I tell a friend in this situation?
• Is there another way to look at this problem?

 
3. Replace with Positive, Realistic Thoughts

• Instead of “I can’t handle this,” try: “This is tough, but I’ve overcome similar challenges before.”
• Instead of “Everything is going wrong,” try: “Some things are difficult right now, but not everything is bad.”

 
4. Practice Gratitude and Positive Affirmations

• Keep a gratitude journal or regularly affirm your strengths and past victories.

 
5. Build a Growth Mindset

• View failures as learning experiences rather than defeats.
• Embrace challenges as opportunities to grow stronger.

 
 
Why This Technique Works: 

• It breaks the cycle of negative thinking patterns.
• It builds emotional agility and flexibility.
• Over time, it trains your brain to default to constructive thinking under stress.

 
Cognitive reframing doesn’t just change your thoughts—it changes your emotional responses, behaviours, and even how your brain processes experiences over time. With consistent practice, it becomes a powerful tool for lifelong resilience and well-being.
 
 
A change to the blogs
 
You might notice that this week’s blog is shorter than usual. I understand that everyone has busy schedules, and lengthy blogs can sometimes feel overwhelming. My goal is to continue delivering valuable insights—just in a more concise format. I hope this shorter version makes it easier for you to enjoy and engage with the content.
 
 
Thoughts for the week. 

1. Do you have automatic thoughts connected to certain situations?
2. Are these thoughts negative or positive?
3. If they are positive, great, but if they are negative, you can change them over time.
4. This week, revisit the Cognitive Reframe technique and apply the suggested steps to change how you view negative situations.
5. Observe how you start to think differently. 

 
Well, that’s it for this week. Have a wonderful weekend, and keep believing.
 
Warm regards

John

https://jdmindcoach.com/product/off-the-wall-how-to-develop-world-class-mental-resilience/