Our thoughts can greatly impact our feelings, behaviors, and physical sensations (and vice versa). Sometimes, our thoughts can reflect interpretations (i.e., appraisals) of the world around us that are not totally correct— for example, if a coworker is short with us during a meeting, we may assume they are upset with us. One empirically supported, effective way to manage thoughts is with an emotion regulation strategy called cognitive reappraisal. Cognitive reappraisal, at its core, is the act of reinterpreting an emotionally-evocative situation in a different (ideally, more balanced) way, after considering missing information, assumptions, and new perspectives. An essential part of cognitive reappraisal is the systematic challenging of potentially incorrect perceptions and assumptions in such a way that one is more likely to come to more enabling beliefs about the situation. 

T I P S  F O R  I N C O R P O R A T I N G C O G N I T I V E  R E A P P R A I S A L INTO YOUR DAILY LIFE:

If you would like to explore ways to more frequently and effectively engage with cognitive reappraisal, considering the following tips:

• Watch your self-talk. Notice your thoughts when you’re reflecting on situations or individuals around you. Whenever you notice yourself feeling distressed at work, take a moment to stop and ask yourself, “What assumptions am I making right now?”
• Practice using challenging questions. Select challenging questions to ask yourself about a given situation. For example: What are some alternate explanations for this situation? What are external factors that might affect the situation? If I surveyed others, how might they interpret the situation?
• Take a daily ‘thought timeout.’ Set aside a time, perhaps at the end of your work day, to intentionally reflect on the nature and impact of your thought processes that day. See if you notice any distorted thoughts that may have slipped in unquestioned. See if there is anything you want to challenge regarding how you are thinking that day.