Finding the precise 'aha' in positive reframing

Ask David: What's the best way to do Positive Reframing? Is the "20 Qualities I'm Looking for in an Ideal Mate" reliable? And, How can I tell if someone I'm dating is REALLY honest, loyal, and faithful?

The answers to today's questions are brief and were written prior to the show. Listen to the podcast for a more in-depth discussion of each question.

1. Julia asks: is it more important to do positive reframing on feelings (anxiety, anger, frustration) rather than on specific thoughts («I should be calmer»)?
2. Charlotte asks: What's the best way to use the "20 Qualities I'm looking for in an ideal mate?"
3. Charlotte also asks: What's the best way to find out if someone you're dating is going to be loyal, faithful, and honest?

1. Julia asks: is it more important to do positive reframing on feelings (anxiety, anger, frustration) rather than on specific thoughts («I should be calmer»)?

Dear David and Rhonda,

I listened today to the Podcast 460 on The fear of Happiness. What a wonderful podcast! I love the deeper dives on one topic and especially when you focus on discussing positive reframing.

If Rhonda felt like she didn't do her best on the podcast, I definitely was struggling a lot even on coming up with positives for Thomas. And It's been some years since I positively reframe my feelings!

Here is my question:

Why is it more important to do positive reframing on feelings (anxiety, anger, frustration) rather than on specific thoughts («I should be calmer»)?

I always find it easier and more helpful for myself to positively reframe the specific thoughts rather than the feelings. I specifically see the reason why a thought is both serving me and saying something so awesome about me and my core values. It usually elevates my mood and my overthinking on the spot.

On the other hand doing it on feelings is also very helpful but can remain sometimes on the general level. It still speaks truly to me and I confirm every value but is less poignant than specific thoughts.

Thank you both so much for such a wonderful podcast!

All the best,

Julia from Italy

David's Response

Thanks, will add this to the next Ask David list. Great question!

One thing to keep in mind is that you can do Positive Reframing on anything: a thought, a distortion, an emotion, a behavior, and more. So, the answer is, "it all depends!"

On the podcast, we can try to figure out what it all depends on, so we have a systematic way of thinking about this great question.

But part of the answer will be, "whatever works for you." The PR of a thought is more specific and unique to you, so that's a plus for including thoughts along with some of the feelings. The feelings are great because they are relatively easy, if you know how to PR them, and the impact can be enormous and, of course, beneficial.

Warmly, david

2. Charlotte asks: What's the best way to use the "20 Qualities I'm looking for in an ideal mate?" Is this tool reliable?
3. Charlotte also asks: What's the best way to find out if someone you're dating is going to be loyal, faithful, and honest?

Dear David and dear Rhonda,

I love the Podcast so much! It has come with me the last 2 years almost every week and its been incredibly helpful both as a therapist to be and as a human being doing this crazy thing called life!

You two put so much of your heart into it and I am beyond grateful for all your hard work and what you give to all of us for free every week of the year. I don't know where I would be without TEAM and what I know for sure is I never wanna live without TEAM and this beautiful community of kind, funny and big hearted people anymore.

Big thanks to both of you and Matt May and all the people who agreed to publish their personal work. Those episodes are extra special for me and always help me overcome my own struggles even more!

Hugs from Berlin, Germany

Charlotte

I also have a question regarding your episodes around Dating. OMG I can't tell you how helpful they were for me. I am going through a pretty painful break up right now and these episodes gave me so many tips for my future endeavors of dating to find a life partner! So, I would be more than thrilled about another or more podcasts going through that topic!

I have two questions regarding Dating that came up for me along the way:

There is this sheet I use often and was mentioned called "20 qualities in a partner." I love this and rated all my exes in hindsight and also people I dated e.g. my then boyfriend. My boyfriend got a way higher score than my exes at the time and now that we are broken up I reviewed that list. Knowing what I know now the score changed quite a bit which confused me a lot. Now I am wondering how reliable this list is especially if you don't know the person very well in the beginning. How do you handle this list when you're on your first date--let's say--and barely know that person? It's hard to rate someone on availability, loyalty, honesty and so forth when you don't know them yet?! Is there a trick you can do to find that out quicker and do you recommend to review that list after every date and see if you can rate them more realistically now?

My second question is a bit similar. How can you slowly find out how trustworthy, empathetic, honest, loyal, faithful a person is?

Interestingly enough since my score on both anxiety and depression is 0 for most of the time the last 2 years, I had two bad experiences in dating. Both my partners were unfaithful and dishonest about it. Which is interesting for me because my two long term boyfriends were at a time, I was struggling with anxiety and both of them were very loyal, warm, faithful and very much involved in our relationship. So, I feel like my anxiety motivated me to choose very carefully and now that I am doing really good in life and love being by myself and don't need a relationship anymore but want to have a life partner and marry eventually I kind seem to choose more poorly when it comes to partners.

I hope my questions make any sense!

Warmly,

Charlotte

David's response

Thanks Charlotte. I'll add these to our upcoming Ask David recording. Great questions on dating, one of my favorite topics!

Warmly, david

Thanks for listening today!

Rhonda, Matt, and David