This is Part 5 of the tutorial on cognitive reappraisal. Prior to continuing, make sure you have download and printed a copy of the Cognitive Reappraisal Worksheet and have completed the process of identifying thoughts and beliefs. The first time you do cognitive reappraisal, it may be a good idea to consult with me about the first step of the worksheet (identifying) before moving on to this second step (evaluating).
The process of evaluating and modifying
1. Thoughts to evaluate: Using the Worksheet, choose one of the thoughts that you identified to work on and place a star by it. It is recommended that you choose the thought that causes you the most distress. Then, rate your degree of belief that this thought is true (0-100%) in the “before” column.
2. Emotions or physical sensations: Record the primary emotion(s) or physical sensation(s) you are experiencing in relation to the thought(s). Then, rate the intensity of your emotions using the scale below.
3. Check for any cognitive distortions: Is the thought influenced by cognitive biases or distortions? If so, write down which one(s). This will help you get better at identifying these.
4. Evaluate and modify: Evaluate the accuracy and usefulness of the thought, and if warranted, modify the thought in a more accurate and useful direction. Be sure to actually write down the modified version of your thought. Some questions can help you include:
Questions for expectations
Are my expectations realistic and reasonable, or are they rigid rules that are impossible to live up to?
What are the advantages and what are the disadvantages of holding these expectations?
If a friend held these expectations, what would I want to tell them?
Questions for interpretations
Am I sure that this is what is happening? Are there other possibilities?
Questions for predictions
Am I overestimating the probability of a negative event occurring? What is the worst that could happen? What is most realistic?
Am I overestimating the severity of the consequences of the event (should it occur)? Is it really a terrible catastrophe if it happens? Could I cope with it or eventually come to accept it?
What are the advantages and what are the disadvantages of making and focusing on this prediction?
To the degree that there is a legitimate risk, what should I do about it?
Questions for evaluations
Is this evaluation accurate? Does all of the available evidence support this conclusion?
Are there any exceptions to this conclusion (and if so what are they)?
Is this evaluation extreme? Is it black or white, and no shades of gray?
Is it overly harsh? Does X have to = Y (e.g., “Does not having a dating partner = being a loser?”)
Does it involve an unfair comparison?
Does it involve name calling or attaching a negative label to something or someone?
Is there an alternative explanation? Is there another way of looking at it?
What might be a more useful or helpful way of thinking about this?
What are the advantages and what are the disadvantages of making this evaluation?
If a friend had this thought, what would I tell them?
To the degree that this belief is true, what should I do about it?
Questions to assess the usefulness of the thought or belief
If I let this thought guide my behavior, will that help me create a richer, fuller, and more meaningful life?
If I hold on to this thought tightly, does it help me to be the person I want to be and do the things I want to do?
How does it work in the long run, if I let this belief be in charge of my life?”
4. Re-rate thoughts and emotions: Go back and re-rate your degree of belief in your original thought and the intensity of your original emotions.
Continue on to the final part of this tutorial: Learning more about cognitive reappraisal.