This is Part 3 of the tutorial on cognitive reappraisal.
When you are first learning how to do cognitive reappraisal, it is very helpful to use a worksheet and do the process in writing. Our habitual ways of thinking are so automatic and we tend to be tightly attached to them. Also, this process can stir up strong emotions that can interfere with thinking in more flexible ways. Writing things down helps us stay on track and complete the process more effectively.
Cognitive reappraisal is essentially a two step process. The first step is to identify the thoughts and beliefs that influence how you feel and behave. The second step is to evaluate and modify your thoughts and beliefs and/or modify the impact they have on you. The Cognitive Reappraisal Worksheet is a format that facilitates both steps. Before proceeding with the rest of the tutorial, please download and print a copy of the worksheet here:
Cognitive Reappraisal Worksheet [PDF]
Continue on to Part 4 of this tutorial, learning how to identify thoughts and beliefs.