Cognitive Reappraisal

Cognitive reappraisal allows individuals to reframe negative or stressful events in order to change their emotional responses. Research supports a link in youth between depression and maladaptive cognitive processes, including a diminished sense of competence, a low perception of control and negative attributional styles (i.e., “I always fail.”, etc.) Cognitive restructuring can help someone understand his or her thought patterns, the emotions or triggers behind them, and the actual reality of situations. Begin by by considering whether there are scenarios that often cause uncomfortable or painful emotions and/or have a larger than expected impact on your mood. Turn negative statements into questions. For example, instead of “I cannot do this” or “It is impossible”, try “How can I accomplish this?” or “What can I do to make it possible?” Other helpful things to consider are, “What are some potential positive outcomes from this situation?” and “What can I learn from this?”

American psychologist Albert Ellis envisioned the equation A + B = C where “A” is the “Activating Event” (a trigger or stressor), “B” represents “Beliefs” (your opinions/world view) and “C” stands for “Consequences” (such as anxiety, depression, frustration, irritability or stress). For cognitive reappraisal to be effective, it is important to identify characteristic patterns of dysfunctional beliefs or when certain situations perpetually trigger negative responses. You can then dispute them by asking: “Are my thoughts about the event accurate?”; “What objective evidence or facts support my view?”; “Are there alternative views of the event?”; “Am I underestimating my ability to cope with what happened?”; “What is the worst thing that can happen if my view is correct?”; “What actions can I take to influence the event?”; and “What is the worst thing that could happen to me or my family and how does this event compare to that?” Over time, the answers to these questions can lead to more effective responses.

Think something positive before you get out of bed each morning. With the “Victory technique”, an individual labels every accomplishment, even something as small as brushing his or her teeth, as a “victory.” It can build momentum to accomplish even more during the day. If there is something you typically avoid or procrastinate regarding, placing it on your calendar can help. Once the burden of making a decision is gone, you may be more likely to follow through and complete the event or activity.

Try keeping a gratitude journal where every day you write down one good thing you saw, something nice you heard, a scent or smell you enjoyed, a pleasant thing you touched and a positive thought you had. Cognitive reappraisal can permit youth to find new ways of looking at the things that happen to them and replace negative, pessimistic and rigid beliefs, which typically exacerbate stress, with accurate, flexible and optimistic ones that have the opposite effect.