Cognitive reappraisal

Writing about your deepest feelings is like hitting a mental "reset" button. When you put your emotions into words, you force your brain to think logically. This calms down the emotional alarm center in your brain, immediately lowering your heart rate and helping you make sense of stressful events. [1, 2, 3]

Here is how it works in a nutshell:

• Activates the thinker: Writing engages the logical part of your brain (the prefrontal cortex).
• Calms the alarm: This sends a signal to your brain's emotional alarm (the amygdala) to chill out.
• Lowers physical stress: Your body physically relaxes, dropping your heart rate and blood pressure.
• Helps you process: Putting feelings on paper helps you look at a bad situation from a calmer, more objective angle. [1, 2, 3, 4, 5]

To get started, you can try expressive writing, which is a popular journaling method designed to help you release and reframe heavy emotions.

To get started with expressive writing, you can try the classic Pennebaker Writing Technique: (I'll discuss this indepth in another blog post.)

1. Commit to Time: Set a timer for 15 to 20 minutes.
2. Write Freely: Write continuously about your deepest thoughts and emotions regarding a stressful topic.
3. Don't Edit: Do not worry about spelling, grammar, or1 structure. Let the thoughts flow naturally.
4. Destroy or Save: You can choose to throw the writing away or keep it—the act of writing itself is what delivers the therapeutic benefit.

**To learn more about the science behind expressive writing and emotional regulation, you can explore the research and resources provided by the American Psychological Association.

**For exploring, practicing, and understanding the science behind this technique, the most reputable resources span academic, clinical, and psychological platforms.

Clinical & Educational Hubs

Harvard University: Access the Harvard Stress & Development Lab for a breakdown of reappraisal techniques, psychological distancing, and downloadable practice exercises.

Psychology Today: Check the Psychology Today Cognitive Reappraisal Basics for a clear, accessible overview of how reframing modifies your neural processes and lowers emotional arousal.

Specialist Therapy Insights: Read the COGB Therapy Blog for a breakdown of how cognitive reappraisal functions specifically within Cognitive Behavioral Therapy.

Academic & Scientific Literature

The American Psychological Association (APA): Search the APA PsycNet database for peer-reviewed studies on emotion regulation, such as James Gross's process model of emotion regulation.

National Center for Biotechnology Information (NCBI): Review comprehensive scientific analyses like the PubMed Central Meta-Analysis of Human Neuroimaging Studies, which details how reappraisal activates the prefrontal cortex and deactivates the amygdala.

ScienceDirect: Access extensive clinical context on how cognitive reframing functions as a primary strategy in Cognitive Behavioral Therapy (CBT). [1, 2]

SpringerLink: Read peer-reviewed publications such as the SpringerLink Study on Cognitive Reappraisal for nuanced perspectives on when and how reappraisal is most beneficial.

Academic & Research Platform:

PMC: Review the schema theory extension of cognitive reappraisal to understand how this technique interrupts the negative feedback loop between overwhelming emotions and thoughts. [1, 2]

Frontiers in Psychology: Access peer-reviewed literature detailing how expressive writing mediates emotional resilience and cognitive flexibility. [1, 2]

If you are looking to integrate cognitive reappraisal into daily life to address anxiety or disruptive self-talk, these resources will provide both the foundational theory and practical exercises to get started. But this, by no means, replaces formal, PROFESSIONAL guidance.

My Honest Opinion (I'M NOT A PROFESSIONAL):

This therapy has really helped me process my thoughts and even guided me through addressing and letting go of some long-held beliefs. I can organize everything from my day to my life goals. It's even got my bucket list and a bunch of very inspirational quotes.

I've never really had formal, guided writing like this topic talks about. My therapist told me to just write in it every day and go with the flow; no correcting, no judging, no censoring, no holding back. Just write until you either run out of time or things to say. 

At first, my entries were pretty short. As I got into my groove, they got longer and more revealing. It amazed me how writing my feelings and thoughts down in a book empowered me. I was able to work through frustrations I was having with my family.

By journaling, I was able to organize my thoughts, practice what I wanted to say (in a way that didn't emotionally harm anyone involved), and reinforce the need for the conversation. It's a very productive process.

Well, I think I'm about all out of words for this post. I hope your day either ends spectacularly or very quickly! 🙃🤣 Until next time! #cognitivereappraisal, #journalling smarter, #writeyourthoughts, #express yourself, #blogposts, #quotefortheday

Tina

My quote for the day: 

"What happens to us is not as important as the meaning we assign to it. Journaling helps sort this out." — Michael Hyatt

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