Cognitive Emotions
The things you think about become the feelings you feel.
One of the most profound concepts in psychology is the understanding that our emotions are largely influenced by our thoughts and perceptions. By taking a step back and becoming more aware of these cognitive processes, When we feel our emotions arise, we can begin to regulate our emotions effectively, using them as powerful tools for positive change and stay in control.
The Influence of Thoughts on Emotions
Cognitive theories of emotion emphasise that how we interpret and appraise a situation directly impacts the emotions we feel. This concept, known as appraisal, is key. Appraisal is the lens through which we view an event—determining whether it feels threatening, exciting, or mundane. Imagine two people receiving criticism at work: one interprets it as constructive feedback, feeling motivated to improve, while the other sees it as a personal attack, feeling angry and defensive. The difference in emotional response comes down to their thoughts about the criticism.
This shows that our emotions aren’t just reactions to events; they’re responses to the meaning we give to those events. By changing our interpretations, we can shape our emotional world.
Cognitive Reappraisal: Rewriting the Narrative
One of the most effective ways to influence your emotions is through cognitive reappraisal—changing your perspective on a situation. This is at the heart of many therapeutic approaches, including Cognitive Behavioral Therapy (CBT). If you reframe a difficult situation—seeing it as a challenge rather than a failure—you can shift your emotional response from anxiety to determination.
For example, if you lose a job, your initial thought might be "I'm not good enough," leading to feelings of sadness or despair. However, if you reappraise it as an opportunity to find a position that better aligns with your strengths, you might feel hopeful or excited about the future. By actively choosing different thoughts, you can influence how you feel, effectively transforming your emotional experience.
The Role of Beliefs in Emotional Reactions
Our beliefs play a major role in how we experience emotions. Suppose you believe that everyone should always be kind. When someone acts rudely, you may feel intensely disappointed or angry because their behavior clashes with your beliefs. On the other hand, if you accept that people sometimes have bad days and act out of character, you’re less likely to take it personally, and your emotional reaction will be less intense.
This understanding gives you power over your emotions. By adjusting unrealistic or rigid beliefs, you can reduce the intensity of negative emotions and foster more balanced responses.
Step Back and Reevaluate: The Appraisal Theory in Action
Psychologist Richard Lazarus's Appraisal Theory provides a two-step approach to understanding emotions: primary and secondary appraisals. The primary appraisal is about determining if an event is beneficial, harmful, or irrelevant to your well-being. The secondary appraisal assesses your ability to cope with it.
Imagine facing an unexpected financial challenge. Initially, you might see it as a threat to your stability (primary appraisal). However, if you then evaluate your resources and realize you have savings or the skills to earn extra income (secondary appraisal), your anxiety can turn into a sense of resilience and confidence.
Emotions Are Not Just Reactive: You Can Regulate Them
Emotion regulation is the art of managing our emotional experiences through cognitive strategies. One approach is changing the way we think about situations to either reduce the impact of negative events or amplify positive emotions. For instance, instead of dreading a presentation, you could view it as an opportunity to showcase your knowledge and connect with your audience—turning anxiety into excitement.
Schachter-Singer's Two-Factor Theory further supports the idea that emotions are influenced by both physiological and cognitive factors. For instance, if you’re walking alone at night and hear footsteps, your heart might race. If you label the arousal as “danger,” you feel fear. But if you realize it’s a friend catching up to you, the same physical response could lead to relief or happiness. Your thoughts—your cognitive label—are what ultimately define the emotion.
Using Thought Awareness as a Tool for Growth
Understanding the connection between thoughts and emotions can be transformative. By practicing thought awareness and cognitive reappraisal, you can:
Improve Mental Health: Techniques like CBT teach us to challenge negative thought patterns, leading to healthier emotional responses. By recognizing when a thought is irrational or unhelpful, you can consciously choose a new perspective.
Increase Emotional Intelligence: Recognizing how your thoughts shape your emotions can lead to better emotion regulation, making you more adept at managing stress and responding to challenges with grace.
Build Resilience: People who can reframe difficult situations in a constructive way often show greater resilience. Instead of seeing setbacks as insurmountable failures, they view them as opportunities to learn and grow, reducing anxiety and boosting motivation.
Balancing Thought and Instinct
While tthe power of thought in shapes emotions, it’s important to recognise that not all emotional reactions are conscious. Sometimes emotions like fear instinctively and arise before we even have time to think. The key is not to eliminate these automatic responses but to understand when they’re serving you and when they’re not—and to use your cognitive abilities to shape a healthier emotional response when needed.
Your thoughts are not powerless bystanders in the emotional landscape; they are the architects. By taking a step back, becoming more mindful of how you interpret situations, and being willing to change those interpretations, you can take control of your emotions and use them as a force for good in your life. Emotions are powerful, but when you understand their roots, you gain the power to influence them—and, in turn, transform your experiences.