Negative Reappraisal​: Definition, Examples, and Activity

Negative emotions are inevitable. In fact, trying to suppress or ignore negative emotions reduces happiness. Instead of avoiding negative emotions, it is better to learn how to effectively manage your negative emotions in order to reduce or eliminate them. Transform them into positive emotions.

In this activity, you will practice using an emotion regulation strategy called Upgrade. Reappraisal has been shown to increase resilience and reduce negative emotions.

Negative Reappraisal consists of cognitively redefining an event less negative. For example, let’s say I dropped my sandwich on the floor and have nothing else to eat for lunch. I could tell myself that I am better off than the people of the world who don’t have food. Or I tell myself it’s not that bad because I can have a snack later in the day.

Thank you to everyone who submitted their responses to this activity! We can now share some answers. I hope this helps you learn new ways to reevaluate.

When someone makes fun of you, you can evaluate the situation negatively by thinking:

• He/she paid attention to me, so what I do must matter to him/her.
• This person is only making fun of me because they themselves are unhappy.
• This person is probably having a bad day.
• At least no one else heard it.
• It was nice that only one person made fun of me and not several people.
• They make fun of me because they know I’m strong and they can laugh about it.
• They make fun of everyone. It’s not about me.
• He/she must be having a bad day.
• Other people like me, so it must be about them.

The next time you find yourself in a difficult situation, try to defuse some of your negative emotions with negative reappraisal.