The cognitive reappraisal of emotions is a valuable emotional regulation technique that can help you change your emotional response to a situation by altering your interpretation of it. Reappraisal involves cognitively reframing an event to reduce the negative emotions you feel.
Cognitive reappraisal is not easy for many people to perform, but it can be learned. We present some simple and effective techniques for practicing emotional cognitive reappraisal.
1. Identify Distorted Thoughts:
When faced with a challenging or emotionally charged situation, start by identifying any distorted or irrational thoughts that contribute to your negative emotions. These thoughts might include cognitive distortions like catastrophizing, black-and-white thinking, or personalization.
2. Challenge Negative Beliefs:
Once you’ve identified distorted thoughts, challenge them by asking yourself questions like:
- “Is this thought based on facts or assumptions?”
- “What’s the worst that could happen, and how likely is it?”
- “Are there alternative explanations or perspectives I haven’t considered?”
3. Reframe the Situation:
After challenging negative beliefs, work on reframing the situation in a more balanced or positive light. Try to find alternative, more constructive ways to interpret the event. For example:
- Instead of seeing a rejection as a personal failure, view it as an opportunity for growth or redirection.
- When facing a setback, consider it a temporary obstacle on your path to success.
- In a conflict, try to empathize with the other person’s perspective to promote understanding and resolution.
4. Use Positive Self-Talk:
Engage in positive self-talk to counteract negative emotions. Replace self-criticism with self-encouragement. For instance:
- Instead of saying, “I can’t do this; I’m not good enough,” say, “I can learn and improve with effort.”
- Replace self-doubt with self-confidence by reminding yourself of past achievements and strengths.
5. Visualize Success:
Imagine a positive outcome or a successful resolution to the situation. Visualizing success can help shift your emotional state and motivate you to take action.
6. Practice Mindfulness:
Mindfulness techniques, such as meditation and deep breathing, can help you stay present and reduce emotional reactivity. Mindfulness can make it easier to step back from intense emotions and choose more balanced interpretations.
7. Seek Perspective from Others:
Talk to friends, family members, or trusted individuals about the situation. They can provide different perspectives and insights that may help you reappraise the event more effectively.
8. Keep a Journal:
Maintain a journal where you record challenging situations, your initial emotional reactions, and the reappraisals you’ve used. Reflect on how your emotional responses change over time as you practice reappraisal.
9. Practice Gratitude:
Remind yourself of the positive aspects in your life. When you encounter a negative situation, consider what you are grateful for, as this can help balance your emotions.
10. Set Realistic Expectations:
Sometimes, emotional distress arises from unrealistic expectations. Adjust your expectations to align with reality, which can lead to more balanced emotional responses. Instead of dwelling on the problem, shift your attention to potential solutions and actionable steps you can take to address the situation.
Summary
Remember that cognitive reappraisal is a skill that improves with practice. Be patient with yourself and experiment with different techniques to find what works best for you in different situations. It’s also helpful to seek support from a therapist or counselor who can provide guidance and tailored strategies for emotional regulation.
Literature
Buhle, Jason T.; Silvers, Jennifer A.
“Cognitive Reappraisal of Emotion: A Meta-Analysis of Human Neuroimaging Studies” 2014
doi: 10.1093/cercor/bht154
©2023 Innovator’s Guide Switzerland / E.W. / Oct 10, 2023