What Is Cognitive Reappraisal: Definition, Examples, Techniques & How It Changes Your Emotions

In my practice, I often observe patients who feel like they are at the mercy of their emotions. They describe their feelings as sudden, overwhelming tidal waves that leave them exhausted and discouraged. When we peel back the layers of these emotional experiences, we almost always find a specific “story” or interpretation that triggered the wave.

This is where cognitive reappraisal comes in. It is one of the most powerful tools in a psychologist’s arsenal—not because it changes the world around you, but because it changes how your brain processes that world.

Whether you are navigating the intense mood shifts of Bipolar Disorder or simply trying to manage the pressures of a high-stakes career, mastering cognitive reappraisal in psychology is the key to emotional resilience. It is the art of looking at a situation from a different angle to dampen its emotional fire.

What Is Cognitive Reappraisal?

What is cognitive reappraisal in simple terms? At its core, it is the ability to change the “story” you tell yourself about an event. The cognitive reappraisal definition is a psychological strategy that involves changing the way you interpret a situation in order to alter its emotional impact.

It is often referred to as “reframing” or “reinterpretation,” though in clinical science, we use the term reappraisal to describe the specific process of modulating an emotional response as it is happening.

When we define reappraisal, we are looking at a “top-down” process. Your “bottom-up” brain (the limbic system) perceives a threat and sends out an emotional flare.

Emotional reappraisal is the “top-down” response where the thinking part of your brain (the prefrontal cortex) steps in to say, “Wait, let’s look at this differently.” This intervention can significantly lower the intensity of anger, anxiety, and sadness before they become unmanageable.

Cognitive Reappraisal in Psychology: The James Gross Model

To understand what cognitive reappraisal is in psychology, we must look at the “Process Model of Emotion Regulation” developed by James J. Gross. This model suggests that emotions unfold over time, and we can intervene at different points in that timeline.

Cognitive reappraisal is considered an “antecedent-focused” strategy. This means it happens before the emotional response has fully peaked in the body. Because it occurs early in the emotional cycle, it is much more effective and less taxing on our cognitive resources than “suppression” (trying to hide or push down a feeling after it’s already full-blown).

The Biology of Reinterpretation

Neuroscience shows us that when we practice cognitive reappraisal, we are engaging in a form of Neuroplasticity. Functional MRI (fMRI) studies indicate that reappraisal increases activity in the dorsal prefrontal cortex—the area responsible for Executive Function and logical thought. Simultaneously, it decreases activity in the amygdala. Essentially, you are using your “thinking brain” to put the “feeling brain” at ease.

What Is Cognitive Appraisal?

It is common for people to confuse the two, but there is a significant difference between stress appraisal and cognitive reappraisal.

Cognitive appraisal is the initial interpretation of an event. It is your brain’s first pass at deciding: “Is this a threat, a challenge, or irrelevant?” This concept, pioneered by Richard Lazarus, explains why two people can experience the same event (like a sudden rainstorm) and have different reactions (one is annoyed, the other is relieved).

Reappraisal, on the other hand, is the second pass. It is the conscious effort to change that first interpretation.

Example of Cognitive Reappraisal

To make this concrete, let’s look at how this plays out in real life. What is an example of cognitive reappraisal compared to an automatic cognitive response?

Workplace Feedback

• Event: Your boss sends an email saying, “We need to discuss your last report; there are several errors.”
• Initial Appraisal: “I’m incompetent. I’m going to get fired.” (Result: Panic and shame).
• Cognitive Reappraisal: “This report was complex. My boss is thorough and wants the final version to be perfect. This is a chance to learn the new formatting.” (Result: Calm and focused).

The Unreturned Text

• Event: You text a friend and see they’ve “read” it, but three hours pass with no reply.
• Initial Appraisal: “They are mad at me. I must have done something wrong.” (Result: Anxiety and rumination).
• Cognitive Reappraisal: “They are likely at work or busy with the kids. They probably read it while distracted and forgot to type a reply.” (Result: Patience).

In my practice, I have found that a patient’s ability to use cognitive reappraisal techniques is heavily dependent on their sleep hygiene. When Circadian Rhythms are disrupted—common in Bipolar Disorder—the prefrontal cortex is effectively “offline.” A sleep-deprived brain is much more likely to stick to its first, most catastrophic appraisal. I often tell my patients that “reappraisal starts in the bedroom.” If you aren’t sleeping, your “logical brake” won’t work, and no amount of reframing will stop the emotional car from sliding.

Types of Cognitive Reappraisal

In my clinical sessions, I teach that there isn’t just one way to reframe. There are several types of cognitive reappraisal we can use depending on the situation:

1. Positive Reinterpretation: Finding the “silver lining” or a hidden benefit in a negative event (e.g., “Losing this job gives me the time to finally switch careers”).
2. Perspective Shifting: Stepping outside yourself. “How would a neutral observer see this?” or “How will I feel about this in five years?”
3. Decatastrophizing: Challenging the “end of the world” narrative. “It’s a setback, but it’s not a disaster.”
4. Reattribution: Changing who or what you blame for an event. Instead of “They are mean,” you might think, “They are having a very bad day.”

A Case From My Clinical Practice: “Mark” and the Public Speaking Panic

I recall a patient, “Mark” (anonymized), who suffered from intense social anxiety. He was a brilliant engineer, but lived in terror of weekly team presentations. His initial cognitive response was always the same: “They are all waiting for me to fail. If I stumble, I’ll be the office joke.”

We worked on cognitive reappraisal exercises specifically focused on Reattribution and Perspective Shifting. Instead of seeing the audience as “judges,” he began to reappraise them as “colleagues who need this information to do their jobs.” He shifted the focus from his performance to their need for data.

During one session, we practiced a “Future Perspective” exercise. I asked him, “If you stumble on a word, will anyone remember it next Friday?” Mark realized they wouldn’t. This reappraisal lowered his “threat level” from a 9 to a 4. By changing the meaning of the presentation—from a trial to a conversation—Mark was able to reclaim his Executive Function and speak clearly.

Cognitive Reappraisal vs. Cognitive Restructuring

It is vital to understand cognitive reappraisal vs cognitive restructuring. While they are cousins in the CBT family, they serve different roles.

Cognitive Reappraisal is an emotion regulation strategy. It is often fast and used “in the moment” to manage a specific feeling. Cognitive Restructuring is a more formal, structured intervention used in therapy to identify, challenge, and permanently change long-standing, “maladaptive” thought patterns (schemas).

Think of reappraisal as a “quick-fix” tool you keep in your pocket, while restructuring is the “major renovation” of the house. Both are essential for long-term mental health.

Cognitive Reappraisal Techniques & Exercises

In my practice, I often tell patients that cognitive reappraisal techniques are like muscles; you cannot expect them to lift heavy emotional weights on the first day. You must build the neural pathways through repetition. When you are in “Emotional Mind,” your brain naturally defaults to the most threatening interpretation. To counter this, we use specific cognitive reappraisal exercises to provide the prefrontal cortex with a “rebuttal.”

Exercise 1: The “What Else?” Method

When you feel a sudden spike in distress, stop and ask: “What are three other possible explanations for this situation?” If someone cuts you off in traffic, your first appraisal is “They are a jerk.” Reappraisals might include: “

They are in a medical emergency,” “They are a distracted new driver,” or “They simply didn’t see me in their blind spot.” By generating alternatives, you break the “monopoly” of the first negative thought.

Exercise 2: The Time-Traveler Technique

This is a form of perspective-shifting. Ask yourself, “How will I feel about this event in one week? One month? One year?” Often, the situations that feel catastrophic in the moment (like a minor social gaffe or a missed deadline) reveal themselves to be insignificant in the long term. This helps with decatastrophizing.

Exercise 3: The “Coach” Perspective

Imagine your best friend is in this exact situation. What would you say to them? We are often much more compassionate and logical when looking at others’ problems. By adopting the “coach” role, you utilize emotional reappraisal to offer yourself the same grace you would give a loved one.

Benefits of Cognitive Reappraisal

The benefits of cognitive reappraisal extend far beyond just “feeling better” in the moment. Because this strategy addresses the root of the emotional trigger, it has profound effects on long-term health.

• Reduced Anxiety and Depression: Consistent use of reappraisal is linked to lower levels of internalizing disorders.
• Enhanced Resilience: It allows individuals to recover more quickly from setbacks, as they don’t get “stuck” in a single negative narrative.
• Physical Health: By downregulating the amygdala, you reduce the chronic “wear and tear” of cortisol on the cardiovascular system.
• Interpersonal Success: Cognitive reappraisal in adults leads to fewer impulsive conflicts and greater empathy in marriages and workplaces.

Cognitive Reappraisal in Adults: Life Transitions and Chronic Illness

As we age, our stressors change, and what is cognitive reappraisal in adults often shifts toward managing “unfixable” situations. While a younger person might use reappraisal to handle an exam, an adult might use it to cope with a chronic health diagnosis or the challenges of caregiving.

In cases of chronic illness, reappraisal involves “meaning-making.” Instead of “My body has failed me,” an adult might reappraise the situation as “This is a new challenge that requires me to learn more about my resilience and prioritize my well-being.” This shift doesn’t cure the illness, but it prevents the secondary “illness” of despair.

Frequently Asked Questions

What is the most common example of a cognitive response?

A cognitive response is the immediate thought that follows an event. For example, if you hear a loud bang, the cognitive response might be “That’s a gunshot!” Cognitive reappraisal would be the follow-up thought: “Wait, there’s a construction site next door; it was likely a falling board.”

Do religious people use cognitive reappraisal more effectively?

Research suggests that many religious and spiritual frameworks provide a built-in structure for cognitive reappraisal. By interpreting a hardship as “a test of faith” or “part of a larger plan,” individuals are using reappraisal to find meaning in pain, which often reduces psychological distress.

Can cognitive reappraisal be used for bipolar mania?

While it is highly effective for the “lows” of depression and anxiety, reappraisal is more difficult during full-blown mania because the Executive Function is severely impaired. During these times, we rely more on Distress Tolerance and medication. However, during “euthymic” (stable) periods, it is a vital tool for preventing triggers from escalating.

What is the difference between reappraisal and suppression?

Suppression is “bottling up” a feeling after it has already arrived. Reappraisal is changing the thought before the feeling reaches its peak. Suppression is linked to higher blood pressure and poorer memory, while reappraisal is linked to better mental health outcomes.

Conclusion

While cognitive reappraisal techniques are exceptionally effective, they are not a replacement for comprehensive medical care. If you find that you are “reframing” situations to justify staying in an abusive environment, or if your “positive reinterpretation” is preventing you from taking necessary action, you may be using the tool incorrectly.

Furthermore, if your emotional waves are so intense that you cannot even access a thought, you may need to start with “Body-Up” skills like Paced Breathing or Cold Water Exposure before you can attempt “Top-Down” reappraisal.

Mastering cognitive reappraisal is about reclaiming the narrative of your life. It is the realization that while you cannot control the wind, you can absolutely adjust your sails. By practicing these cognitive reappraisal exercises, you are taking an active, heroic role in your own emotional regulation.

References:

1. Gross, J. J. – Handbook of Emotion Regulation
2. National Institute of Mental Health (NIMH) – Psychotherapies
3. Psychology Today – Cognitive Reappraisal Overview
4. Harvard Health – The Power of Reframing
5. Journal of Abnormal Psychology – Emotion Regulation and Mood Disorders