Back to Articles
CALM

Cognitive Reappraisal: When to Shift Perspective

Learn when cognitive reappraisal helps emotional regulation and when it may hinder motivation for change. Research-backed insights on healthy coping strategies.

KIRA M. NEWMAN
Jul 27, 2025
2 min read(312 words)
Cognitive Reappraisal: When to Shift Perspective

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.

What Is Cognitive Reappraisal?

Cognitive reappraisal is an emotion-regulation strategy where we consciously reinterpret situations to reduce negative feelings. Examples include:

  • Viewing work stress as job security
  • Excusing hurtful comments due to someone's stress
  • Rationalizing diet slips during special occasions

When Cognitive Reappraisal Helps vs. Hurts

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

Key Research Findings

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:

  1. Emotionally healthy people used reappraisal selectively
  2. Those with lower well-being overused it in controllable situations
  3. Chronic reappraisal may reduce motivation for positive change

Practical Applications: When to Use This Strategy

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

The Takeaway: Balanced Emotional Regulation

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.

KIRA M. NEWMAN

Related Articles