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We've all heard well-meaning advice like "Look on the bright side" during tough times. This common emotional regulation technique, known as cognitive reappraisal, helps us reframe negative situations. But new research reveals it's not always the healthiest approach.
Cognitive reappraisal is an emotion-regulation strategy where we consciously reinterpret situations to reduce negative feelings. Examples include:
A groundbreaking study of 74 young adults found:
Helpful when:
- Situations are uncontrollable (e.g., bad weather)
- Used by emotionally healthy individuals
Harmful when:
- Situations are changeable (e.g., poor test grades)
- Becomes a substitute for taking action
The study measured:
- Depression levels
- Anxiety and stress
- Self-esteem
- Social anxiety
- Neuroticism
Participants tracked reappraisal use via smartphone app over one week. Results showed:
Use cognitive reappraisal for:
✔️ Unavoidable circumstances
✔️ Temporary stressors
✔️ Situations beyond your control
Avoid overusing for:
✖️ Problems requiring action
✖️ Chronic issues needing resolution
✖️ Situations where change is possible
Effective coping requires:
- Awareness of what you can/can't control
- Matching strategies to situations
- Using negative emotions as motivation when appropriate
As researchers note: "When a situation can be changed, reappraisal may undermine emotions' motivational function." The healthiest approach combines perspective-shifting with proactive problem-solving.
This research originally appeared in Greater Good Magazine from UC Berkeley's Greater Good Science Center.
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