The Power of Cognitive Reappraisal in Changing Emotional Responses

Cognitive reappraisal involves a cognitive reframing of an event, altering the emotional experience of the triggering event. Cognitive reappraisal is a emotional regulation technique often taught in cognitive behavioral therapy and other therapeutic practices. A component of many theories of emotions is appraisal. We subjectively appraise situations, infusing external stimuli with memories, creating a story. We draw upon similar circumstances from our past to process events in the present. These appraisals (full of meaning) impact emotional reactions.

The cognitive appraisals that are most impactful are the universal meanings we place on our selves. Thoughts such as, “I can do nothing right.” These thoughts invite a heavy emotions and a sense of helplessness. These self-directed definitions are key targets in therapy for cognitive reappraisal.

What is Subjective Appraisal?​

An event by itself has little meaning—just an occurrence. Its the value we place on the event that creates meaning. Mostly these appraisals are unconscious events. For example, we drive past a neighbor who is walking their dog, we smile and wave when they look our direction. Our neighbor, however, doesn’t reciprocate the pleasantries and looks the other way. The event is we waved and they didn’t. Our appraisal follows the event. “They must be mad at me.” Our appraisal ignites deeper emotion than the event. We gave the event meaning and the subjective meaning arouses our system.

Some theories of emotion, such as the James-Lange theory, suggest that the event arouses the system and then we interpret the event based upon the heightened arousal and behavioral reaction. Their famous example is that we don’t experience fear because of an encounter with the bear; we experience fear because we are running from the bear. Their hypothesis is that our behavioral reaction is a fundamental part of the appraisal. 

Perhaps, appraisals dynamically happen before and after initial reactions, constantly retrieving internal and external stimuli and adapting to the changes. Certainly, there must be a reciprocal impact occurring between environmental stimuli and our behavioral reactions. Our reactions impact environments just as environments impact our behaviors.

What is Cognitive Reappraisal?

Cognitive reappraisal is just as the word suggests, reappraising an event, finding alternate meanings that soothe rather than provoke discomforting emotions. Instead of holding to the hurtful interpretation that our beloved neighbor is mad at us, we reappraise the situation, give a new meaning, and sooth our arousal.

“They must not have recognized me.”

This more benign interpretation of the event changes the trajectory of the emotion, down regulating the discomforting reaction, and allowing us to move forward much more objectively.

Benefits of Cognitive Reappraisal

Science has shown that people who frequently use cognitive reappraisal to downregulate discomforting emotions report greater psychological well-being than those who do not use cognitive reappraisal (Southwick, 2018). Reappraisal has been shown to reduce the cortisol response to a stressor compared to emotional suppression (Gollwitzer & Oettingen, 2010). Brain imaging found that cognitive reappraisal shows less amygdala activation than emotional suppression.

Studies found those that suffered trauma and used cognitive reappraisal exhibited less symptoms of PTSD than those that used little or no cognitive reappraisals (Nickerson et al., 2017). Addiction research strongly suggests that improving emotional regulation skills (such as cognitive reappraisal) is of integral importance for effective treatment of substance use disorders (Hiebler-Ragger et al., 2021).

Effective Cognitive Reappraisals

Not all cognitive reappraisals are equally effective. Some may even create long term distress. In the aforementioned example of the non-responsive neighbor, our original appraisal of them being angry may, in fact, be correct. If we value their friendship, addressing the rift would be advantageous for future connection and enjoyment of the friendship.

Reappraisals that ignore vital feedback from the environment suppress growth by disconnecting us from reality. Timing of cognitive reappraisals also is important. If we catch strong emotions early, we can intervene before being dragged into the emotional black hole of an emotional meltdown.  The emotional process model proposes that, “Regulation strategies are likely to be more successful and less effortful when they are applied earlier rather than later in the emotion generation process” (Koole et al., 2016).

Daniel Goleman in his best selling book Emotional Intelligence advises that self-awareness is essential to catch these rascal appraisals early. He explains that if cynical and hostile thoughts are caught as they arise, they can be captured, challenged and reappraised. This works most efficiently “before anger has escalated to rage” (Goleman, 2005).

Practicing Cognitive Reappraisal  

Cognitive reappraisal is a practice of deliberately alternating attention. Instead of getting stuck on our first appraisal, we deliberately examine alternate explanations. “Reappraisal can be seen as involving a competition among alternate internal representations, in which the executive attention system facilitates selection of a secondary representation over the prepotent representation” (Rothbart et al., 2016).

Helpful internal representations are not equally available to everyone. A diverse and complex life leads to a wider range of available appraisals. Conversely, a dangerous and hurtful life narrows appraisals, facilitating quick protective reactions

People who are securely attached can reappraise situations in relatively benign terms, symbolically transforming threats into arousing challenges. Their courageous approach is often an expression of a secure childhood that nurtured an optimistic sense of self-efficacy with the favorable ability to transform  undesirable events into controllable, temporary, and context dependent causes (Fosha et al., 2009).

Reappraisals to Soften Overwhelming Threats

If our life experience was overwhelmed by danger, and now we have discovered a place of safety, perhaps, a friend or professional may be needed to discover benign or helpful reappraisals. Initially, cognitive reappraisals may demand heavy cognitive resources, pulling attention away from naturally flowing interpretations while resisting emotional pull of emotion. However, with time, reappraisal can become habitual, operating automatically and unconsciously.

In her article on positive reappraisals and happiness, Tchiki Davis, Ph.D., suggests brainstorming for helpful reappraisals by asking yourself these questions:

• Were there, or possibly will there be, any positive outcomes that result from this situation?
• Are you grateful for any part of this situation?
• In what ways are you better off than when you started?
• What did you learn?
• How did you (or might you) grow and develop as a result of this situation? (Davis, 2018).

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Stopping and deliberately asking questions is resource demanding, however, cognitive change always requires additional resources at the beginning.

Examples of Cognitive Reappraisals 

Associated Concepts

• Lazarus’ Cognitive Processing Theory: This theory posits that emotions arise not directly from external stimuli, but from our interpretations and evaluations of those stimuli. This “appraisal” process involves two key stages: primary appraisal (assessing the significance of the event—is it irrelevant, positive, or stressful?) and secondary appraisal (evaluating our ability to cope with the event).
• Klaus Scherer’s Component Process Model: Scherer’s model suggests that emotions are the result of several cognitive evaluations regarding the event, including its novelty, pleasantness, goal significance, and coping potential.
• Perspective-Taking: This involves looking at situations from different viewpoints, which is essential for effective cognitive reappraisal.
• Mindfulness: While mindfulness focuses on accepting and observing thoughts without judgment, it complements cognitive reappraisal by helping individuals become aware of their automatic thoughts and then reframe them.
• Roseman’s Theory of Appraisal: This theory proposed by Ira J. Roseman focuses on how individuals evaluate and assess events and situations in their lives. According to the theory, individuals appraise events based on their relevance to their well-being, their potential to affect their goals, and their congruence with their beliefs and values.
• Two-Factor Theory of Emotion: This theory, proposed by Schachter and Singer, states emotions result from physiological arousal and cognitive interpretation. Physiological arousal alone is not emotion. Cognitive labeling is key.
• Resilience: Cognitive reappraisal can enhance resilience by enabling individuals to reinterpret stressful situations in a more positive light, thereby reducing their emotional impact.

A Few Words from Psychology Fanatic

In conclusion, the practice of cognitive reappraisal is not just a mere technique but a transformative skill that requires consistent effort and evaluation. As we navigate through life’s challenges, it becomes essential to balance immediate emotional relief with long-term goals. This delicate equilibrium allows us to manage discomfort without compromising our future well-being. When individuals actively engage in reappraising their circumstances, they develop resilience against negative emotions and learn to view situations from multiple perspectives. Such adaptability fosters personal growth, empowering them to face life’s adversities with renewed strength and clarity.

Moreover, the true power of cognitive reappraisal lies in its ability to reshape our emotional landscape into one that is more manageable and fulfilling. By recognizing the interplay between present feelings and future aspirations, individuals can cultivate a mindset that embraces positive change rather than succumbing to fleeting discomforts.

This proactive approach not only enhances psychological well-being but also nurtures healthier relationships with ourselves and others. Ultimately, when properly implemented, cognitive reappraisals serve as invaluable tools for transforming challenges into opportunities for growth—leading us toward a brighter and more hopeful future where we are equipped to thrive amidst adversity.

Last Update: January 17, 2026

Resources:

Davis, Tchiki (2018) How Positive Reappraisal Can Boost Happiness. Psychology Today. Published 7-26-2018, Accessed 11-2-2021. Website: https://www.psychologytoday.com/us/blog/click-here-happiness/201807/how-positive-reappraisal-can-boost-happiness
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Fosha, Diana; Siegel, Daniel J.; and Solomon, Maria D. (2009). Introduction. Diana Fosha, Ph.D., Daniel J. Siegel, M.D., and Marion F. Solomon, Ph.D., (Eds.), in The Healing Power of Emotion: Affective Neuroscience, Development & Clinical Practice (Norton Series on Interpersonal Neurobiology).W. W. Norton & Company; 1st edition. ISBN-10: 039370548X; APA Record: 2009-20446-000
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Goleman, Daniel (2005). Emotional Intelligence: Why It Can Matter More Than IQ. Bantam Books. ISBN-10: 055338371X
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Gollwitzer, Peter M.; Oettingen, Gabriele (2017). Planning Promotes Goal Striving. Kathleen D. Vohs and Roy F. Baumeister (eds.) In Handbook of Self-Regulation: Research, Theory, and Applications. Editors. The Guilford Press; 3rd edition. ISBN-10: 1462533825; APA Record: 2010-24692-000
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Hiebler-Ragger, M., Perchtold-Stefan, C., Unterrainer, H., Fuchshuber, J., Koschutnig, K., Nausner, L., Kapfhammer, H., Papousek, I., Weiss, E., & Fink, A. (2021). Lower cognitive reappraisal capacity is related to impairments in attachment and personality structure in poly-drug use: an fMRI study. Brain Imaging and Behavior, 15(4), 2187-2198. DOI: 10.1007/s11682-020-00414-3
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Koole, Sander L.; Van Dillon, Lotte F.; Shepps, Gal (2017). The Self Regulation of Emotion. K. D. Vohs, & R. F. Baumeister (Eds.), in Handbook of Self-Regulation: Third Edition: Research, Theory, and Applications. The Guilford Press; Third edition. ISBN-10: 1462533825; APA Record: 2010-24692-000
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Nickerson, A., Garber, B., Liddell, B., Litz, B., Hofmann, S., Asnaani, A., Ahmed, O., Cheung, J., Huynh, L., Pajak, R., & Bryant, R. (2017). Impact of Cognitive Reappraisal on Negative Affect, Heart Rate, and Intrusive Memories in Traumatized Refugees. Clinical Psychological Science, 5(3), 497-512. DOI: 10.1177/2167702617690857
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Rothbart, K., Ellis, L.K., Posner, L. I. (2016). Temperament and Self Regulation. In Kathleen D. Vohs and Roy F. Baumeister (eds.), Handbook of Self-Regulation: Research, Theory, and Applications. Editors . The Guilford Press; 3rd edition. ISBN-10: 1462533825; APA Record: 2010-24692-000
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Southwick, Steven, Charney, Dennis (2018) Resilience: The Science of Mastering Life’s Greatest Challenges. Cambridge University Press; 2 edition. ISBN-10: 0521195632; DOI: 10.1017/CBO9781139013857
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