This is Part 4 of the tutorial on cognitive reappraisal. Prior to proceeding with this part, please download and print a copy of the Cognitive Reappraisal Worksheet.
Cognitive reappraisal begins with identifying the thoughts that are associated with the emotions you are experiencing. Begin with thinking about a painful or anxiety-producing emotion that you are experiencing or have experienced. Then, using the Worksheet, write down the following:
1. The situation: Briefly describe the situation that led to the emotions.
2. Emotions or physical sensations: Identify the emotions you are experiencing and any physical sensations. Emotions can be described by single words, such as sad, nervous, afraid, angry, guilty, or ashamed.
3. Thoughts: These are the thoughts that you have that are related to the emotion you are experiencing. Sometimes, these are referred to as automatic thoughts because they tend to come to us automatically, or with little effort. Record these thoughts in simple declarative sentences or statements. There are several questions that can help you identify thoughts. The most basic and general questions are:
What is going through my mind as I am feeling this emotion?
What am I telling myself about this situation?
What am I afraid might happen?
These following questions may help you identify any expectations, interpretations, predictions, or evaluations you may be making. If the answer is yes, specifically identify what they are.
Am I holding expectations for myself or others?
Am I speculating about what another person may think?
Am I making any predictions for future events?
Am I evaluating myself, other people, or the situation?
Once you identify a thought, you can further explore the meaning of the thought to you and record these thoughts. Questions that may be helpful are:
If this thought is true, what does this say about me as a person?
What does it say about my life, and my future?
What is the worst thing that could happen if it is true?
What does this mean about how other people think about me?
What does this mean about how I think of other people?
What images or memories do I have in this situation?
Continue on to Part 5 of this tutorial, evaluating and modifying thoughts and beliefs.