Be REAL Week 9 (10-week)




Checking the Facts


This week, we discussed Cognitive Reframing, including strategies for finding a more balanced perspective. We also discussed how self-compassion and gratitude practices can support us through challenging times and cultivate more balanced perspectives. 


Cognitive Reframing

Cognitive reframing means seeing or thinking about things in a different way, with a different “frame” on the picture. It means changing our negative interpretations, assumptions, or thoughts about something into thoughts that are less negative or more balanced, taking in both the negative and positive aspects of a situation, or the potential for a positive outcome.

Think about when you take a picture and then consider cropping it – you can zoom out and see the whole picture, or you can zoom in to frame part of the picture so it focuses on a particular part. You could take the same picture and zoom in on two totally different parts, and make it seem like two different pictures. So by “reframing” your picture, you can change how we see it. 

Watch our 4-minute video for a recap. Below are steps for finding a more balanced perspective. 



Growing gratitude for what we have, such as what fills our hearts and nurtures us, can increase our overall happiness, sense of self-worth, and social connectedness. It can also help us connect with insight on what we have learned through life’s many challenges. Research shows that our brain has a built-in negativity bias. For example, it takes an average of five positive interactions to make up for one negative one; the brain is like Velcro for negative experiences (they stick more), and Teflon for positive ones (they don’t stick as well!).

The good news is we can rewire our brains to take in more positive experiences – to make them stick more like Velcro. Learn about the science behind gratitude and 30 second daily practice in our 6-minute video

Quote by Justin Michael Williams "Gratitude is the gateway to happiness".

Try our other practices for cultivating gratitude::

Also see Justin Michael Williams’ 5-minute AM Gratitude Practice


We can experience gratitude and other feelings simultaneously. For example, we can feel grateful for the way a loved one supported us in the past and frustrated by their current actions. We can grieve in-person connections lost during COVID19 and be grateful for virtual visits. 

Focusing on gratitude does not mean we minimize or ignore the challenges in our lives or the pain we experience. Practicing gratitude allows us to create space in our minds and hearts for what we do have – such as the qualities in ourselves that make us resilient, and the loved ones in our lives who support us through hard times. Also, because the mind has a negativity bias, this practice allows us to pause and connect with what we have in this very moment, which strengthens new neural pathways for resilience and balance. 


Take in the Good

Similar to gratitude, “Take in the Good” and other practices for savoring the moment can rewire our brains to be more balanced and positive. This can be done in 30 seconds a few times throughout the day. 
Title: Take in the Good. Think of a positive experience - a compliment, an act of kindness, a joyful moment with a loved one. Hold onto that experience for 30 seconds. Allow it to fill your senses.


Self-Compassion Break

 Self-compassion is caring for ourselves the same way we would care for a friend during a difficult time. When we are kind to ourselves, we create space for our emotions and experiences – which allows us to work through difficult situations more easily. There are three elements to self-compassion: mindfulness, common humanity, and self-kindness. One practice that includes each of these elements is the Self-Compassion Break. Here are the steps: 

The first step is using mindfulness to bring awareness to the situation we are facing and acknowledge the challenge or difficulty. We can also use mindfulness to bring awareness to our internal experience – e.g. that it’s stressful. 

The second step is connecting with our common humanity. This means reminding ourselves that we are not alone – that other people feel this way or face similar challenges.

The final step is extending kindness to ourselves. This can be done with a simple phrase we say to ourselves. Essentially, we repeat what words of support we need to hear. This is also an opportunity to give ourselves permission to take a break or tap into the support we need. 

Use the image below to take a self-compassion break. Try our 8 minute Self-Compassion Break (Un Momento de Autocompasion). Revisit this topic in our 5-minute Self-Compassion video. 

Self-Compassion Break:This practice can help you navigate stressful times. If you feel overwhelmed, bring a hand to your heart and take a deep breath. Then follow the steps below and say the phrases, or make your own. 1. Acknowledge the difficulty. "This is hard." 2. Remember you are not alone. "Others feel this way too." 3. Extend kindness to yourself. "I am doing my best and I am enough."


Anchor Phrases

Anchor phrases can be used throughout the day to support self-compassion for ourselves.  They can be a personal slogan or your own hashtag.  What do you need to hear today?



Home Practice

Noticing Practices

  • Perspective Taking: Notice if you get focused on only one “piece of the picture”.
  • Your Inner Voice: Notice the tone of your inner voice – is it critical? Gentle? Watch our 5-minute Self-Compassion video. 

Guided & Reflective Practices


About Be REAL
Be REAL (Resilient Attitudes & Living) was developed at the University of Washington Center for Child & Family Well-Being. The program’s aim is to promote the well-being of college students and staff by building skills to cope with emotions, navigate challenging situations, and strengthening internal awareness. Learn more.






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