reframe | EN
✨ Manage stress and anxiety with one simple, proven technique.
Most people feel better in under 5 minutes.
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We have a few questions for you.
Your responses are completely anonymous, and they will help us improve!
Are you a parent, guardian, or other adult?
(You can try Project YES no matter what, this is just to help us keep track!)
How old are you?
Have you ever used Project YES before?
What sex were you assigned at birth?
How would you describe your race and ethnicity?
Where do you live?
How did you hear about Project YES?
Now we’ll ask just a few questions about how you’re feeling right now.
Please share how much you agree or disagree with the following statements based on how you're feeling right now, in this moment.
I feel that the future is hopeless and that things cannot improve.
My future seems dark to me.
Things just won’t work out the way I want them to.
There’s no use in really trying to get something I want, because I probably won’t get it.
At this moment, how ready are you to work towards improving your mental health?
Thank you for answering these questions 💞
Now let's get started...
🧠 Let's start with a quick question...
What do you think reframing means?
🙌 Exactly! Reframing means rethinking how you see a situation...
It's not about forcing yourself to be happy. It's about finding a more hopeful way to look at things — even when things are hard.
🤔 Not quite! Reframing means rethinking how you see a situation...
It's not about forcing yourself to be happy. It's about finding a more hopeful way to look at things — even when things are hard.
💪 And here's the key thing: reframing is a skill!
Like a mental muscle — the more you use it, the stronger it gets!
Over the next 5 minutes, you’ll learn how to start using it for yourself...
💞 Over 10,000 people have taken this exercise...
in just 5 minutes, they improved a lot!
"This tool is... wow, it's really helping me."
"This is great! Quick and simple, but effective."
"I've been practicing what I've learned and I'm feeling so much better..."
Ready to begin?
Let's get started. Read the post below:
"Everyone around me seems to know exactly what they're doing with their life. I have no idea what I want and I'm falling behind. I feel like I'm the only one who hasn't figured it out yet."
On a scale from 0 to 10, how easy do you think it would be to reframe this? To find a more hopeful point of view?
Let's focus on this negative thought...
"I'm falling behind... I'm the only one who hasn't figured it out."
Can you think of any reasons why that might not be completely true?
Have a go if you can — or skip to see how others approached it...
💫 Here's what others said:
"Most people are figuring it out as they go, they just don't show that part."
"Feeling uncertain at this age isn't falling behind, it's pretty much universal."
"Not knowing yet means you're still open. That's not a weakness, it's actually a good position to be in!"
Here's that post again...
"Everyone around me seems to know exactly what they're doing with their life. I have no idea what I want and I'm falling behind. I feel like I'm the only one who hasn't figured it out yet."
Now that you've seen how that thought can be reframed...
How easy do you think it would be to reframe this kind of thought now?
👏 You're halfway there!
Now it's your turn — for real this time.
We'll take you through the same process, but with something from your own life.
Pick a scenario below...
We'll take you through an interactive reframing exercise.
Think of a recent situation where you received critical feedback at school/work.
How did it make you feel?
What is the most negative thought you had during this situation?
OK, you recently had a stressful situation at school/work.
I received some critical feedback at school/work. Initially, I felt {{field:c506a76d-09f9-4cc7-aea7-a4448e0ebdb5}}, and the worst thought I had about this was {{field:163679ff-3db1-40d4-aa64-9f70a35b1542}}.
Before we work through it — how easy do you think it would be to reframe that thought? To find a more hopeful way of seeing it?
What evidence contradicts your most negative thought?
You said: {{field:163679ff-3db1-40d4-aa64-9f70a35b1542}}.
Choose a statement which suggests this is not the case:
What’s a more hopeful way to interpret this situation?
Great! Here's your reframed thought:
I received some critical feedback at school/work. Initially, I felt {{field:c506a76d-09f9-4cc7-aea7-a4448e0ebdb5}}, and the worst thought I had about this was {{field:163679ff-3db1-40d4-aa64-9f70a35b1542}}.
However, I reminded myself that {{field:7f7c778d-de1f-48ce-bff4-86ae7706d557}} {{field:8862793e-577c-4e05-b17b-638daa21c9bb}} I can handle constructive criticism and use it to become better.
How does this reframed thought make you feel?
How easy do you think it would be to reframe this kind of thought in the future?
Think of a recent situation where you faced rejection in dating. How did it make you feel?
What is the most negative thought you had during this situation?
OK, you recently faced rejection in dating.
It made you feel {{field:40c0e821-7ea3-4a6b-8713-b8d3a4b3cc8c}}, and the most negative thought you had around this was {{field:e4abd18a-0b96-4290-ac14-be3dd0643b36}}.
Before we work through it — how easy do you think it would be to reframe that thought? To find a more hopeful way of seeing it?
What evidence contradicts your most negative thought?
You said: {{field:e4abd18a-0b96-4290-ac14-be3dd0643b36}}
Choose a statement which suggests this is not the case:
What’s a more hopeful way to interpret this situation?
Great! Here's your reframed thought:
I recently faced rejection in dating. Initially, I felt {{field:40c0e821-7ea3-4a6b-8713-b8d3a4b3cc8c}}, and the worst thought I had about this was {{field:e4abd18a-0b96-4290-ac14-be3dd0643b36}}.
However, I reminded myself that {{field:08de7a5c-edbd-4924-89df-00d439315bf2}} {{field:307262ae-a752-46b2-b0e1-277f08cb325d}} Everyone experiences rejection; it's part of the journey towards finding a meaningful relationship.
How does this reframed thought make you feel?
How easy do you think it would be to reframe this kind of thought in the future?
Think of a recent situation where you procrastinated on an important task. How did it make you feel?
What is the most negative thought you had during this situation?
OK, you recently procrastinated on an important task.
It made you feel {{field:8bc8a1f0-f25b-410b-89aa-90e97da5e869}}, and the most negative thought you had around this was {{field:1e293eee-6adc-4e01-82de-db90fcf2f6cc}}.
Before we work through it — how easy do you think it would be to reframe that thought? To find a more hopeful way of seeing it?
What evidence contradicts your most negative thought?
You said: {{field:1e293eee-6adc-4e01-82de-db90fcf2f6cc}}
Choose a statement which suggests this is not the case:
What’s a more hopeful way to interpret this situation?
Great! Here's your reframed thought:
I recently procrastinated on an important task. Initially, I felt {{field:8bc8a1f0-f25b-410b-89aa-90e97da5e869}}, and the worst thought I had about this was {{field:1e293eee-6adc-4e01-82de-db90fcf2f6cc}}.
However, I reminded myself that {{field:ff5ba0b5-8494-462a-8786-6d6f1bea2cfa}} {{field:0f7cb376-3c6f-4fa8-9cab-4b7beb443539}} This task is achievable if I approach it systematically.
How does this reframed thought make you feel?
How easy do you think it would be to reframe this kind of thought in the future?
The next time you are stressed about something...
take a breath, and try to think differently.
Pick a reframe statement that could work for you:
"{{field:563c3478-eee9-454b-96f6-f0a3e0dc38b6}}"
Write this on a post-it note and put it somewhere you'll see it often!
Next time things feel heavy, that's your starting point.
💡 You can practice reframing with a Reflection Journal.
Each evening, take 5-10 minutes to write any stressful events of the day. Identify the negative thoughts you had and practice reframing them.
Over time, this can help train your brain to automatically look for a hopeful perspective to a negative situation.
💡 Going further, set a personal challenge to reframe a certain number of negative thoughts each day or week.
You could even reward yourself for meeting your goals!
By setting a daily or weekly goal, you will start to develop the habit of thinking positively. This is key to building resilience and maintaining a positive mindset.
Thank you! Almost done, let's finish strong!
Now we’ll ask just a few questions about how you’re feeling right now.
Please share how much you agree or disagree with the following statements based on how you're feeling right now, in this moment.
I feel that the future is hopeless and that things cannot improve.
My future seems dark to me.
Things just won’t work out the way I want them to.
There’s no use in really trying to get something I want, because I probably won’t get it.
At this moment, how ready are you to work towards improving your mental health?
How satisfied are you with this course?
Thank you for your time!
What are some things you liked about this course?
I liked that this course...
What are some things you would change about this course?
I wish you'd improve on...
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