In Episode 2 of WordLife: Speak to Shape Your World, Dr. Bhavin Chauhan teaches a practical, science-backed skill that can change how you handle pressure in real time: Reframing in 60 Seconds, also known as cognitive reappraisal.

Most people believe emotions come from events. Psychology shows that emotions arise from the meaning we attach to events. The same situation can produce calm in one person and panic in another—not because the facts are different, but because the interpretation is different. This episode helps you take control of that interpretationquickly and ethically, without pretending everything is fine.

Reappraisal is a core tool used in Cognitive Behavioral Therapy (CBT). Research consistently links it to reduced stress reactivity, better emotional regulation, and improved problem-solving under pressure. When stress rises, the brain shifts into “threat mode,” narrowing attention and reducing flexibility. In threat mode, we speak sharply, assume the worst, and make poor decisions. The goal of reframing is to move from threat mode to thinking mode—fast.

Dr. Chauhan introduces a simple, repeatable method called The 60-Second Reframe, designed for everyday situations such as workplace criticism, delayed responses, conflict at home, performance anxiety, and harsh self-talk. The tool is structured in four steps:

1. State the raw fact (not the story).

2. Identify the threat story your mind created.

3. Generate two alternative explanations that are equally possible.

4. Choose the most useful meaning and take one next action.

You’ll hear clear examples of how this works in professional, relational, and personal contexts, including how to reframe feedback, reduce escalation during tense conversations, and turn anxiety into focused action. The episode also includes a powerful one-sentence mental reset you can use instantly: “This is not a verdict. It is data.”

To help you build a real-life habit, the episode ends with a 24-hour challenge: use the 60-second reframe once during a stressful moment by naming the fact, catching your threat story, creating alternatives, and choosing a wiser response.

If you want calmer emotions, stronger relationships, and better decisions under pressure, this episode gives you a tool you can use immediately—without denial, without drama, and without losing your dignity.

Follow WordLife for more practical reframing methods and communication tools that build peace, clarity, and credibility—one deliberate sentence at a time.