(2 minute read)
Think about the last undesirable exchange or incident you experienced. Just thinking about it can cause an unwelcomed shift in your emotional thermostat.
With more research in the field of Positive Psychology – thanks to researchers like Seligman, Fredrickson, Dweck and Grange – we now have useful and validated tools or frameworks for literally turning a negative into a positive.
Name It, Face It, Replace It; is a phrase for addressing problems or negative emotions by first acknowledging them, then confronting them, and finally transforming them into something positive.
This approach involves identifying a problem or feeling, such as fear, insecurity, or a negative thought, then examining it without judgment to understand its origin, and finally replacing the negative with a positive truth or action, like replacing fear with faith or doubt with self-confidence.
How to Name It, Face It, Replace It.
1. Name it:
Aim to identify (name) the feeling or problem you are experiencing. Be honest and specific, whether it’s fear, self-doubt, uncertainty, or anxiety.
2. Face it:
Lean into the feeling or problem with curiosity rather than judgment. Ask yourself why you are feeling this way, where the feeling may stem from, and what it is causing in you.
3. Replace it:
Consider/seek alternatives to the emotion, which can allow you to have a more positive viewpoint. E.g.,
- Replace fear with curiosity.
- Replace doubt with optimism.
- Replace uncertainty with self-belief/confidence.
This framework helps you take control of your internal state and external circumstances by understanding the root cause of issues and actively working to change them.
For more information on this framework, and others, you should investigate the book by Psychologist, Dr Pippa Grange. ‘Fear Less: How to win at life without losing yourself.’