How to Develop a Positive Reappraisal When Stressed Out

Summary

The article outlines a method for managing stress through mindfulness, which involves reappraising situations positively by aligning with personal values, achieving metacognitive awareness, and reframing challenges meaningfully.

Abstract

The article discusses the concept of mindfulness as a natural human capacity that varies in utilization among individuals. It suggests that in times of stress, mindfulness can be harnessed to reassess situations more positively. This is achieved through a three-step process: first, by selecting values that align more closely with one's individual needs; second, by entering a state of metacognitive awareness to detach from initial stressful appraisals; and third, by reframing the circumstances in a way that fosters hope and resilience. The article posits that mindfulness training can enhance the ability to make these positive reappraisals when faced with both acute and chronic stressors.

Opinions

Mindfulness is presented as an inherent mental capacity that can be developed and utilized for stress management.
The author, Eric Garland, is referenced to emphasize the variability in people's ability and willingness to engage in mindfulness.
The process of positive reappraisal is seen as a deliberate shift in perspective that can be trained and improved through mindfulness exercises.
Mindfulness training is suggested as a means to augment one's capacity for positive reappraisal in stressful situations.
The article implies that redefining stressful situations as meaningful can lead to increased hope and resilience.

How to Develop a Positive Reappraisal When Stressed Out

Image by Jorm S on Adobe Stock.

Mindfulness is, according to Eric Garland, an “inherent mental capacity of the human organism, although persons differ in their ability and willingness to actualize this capacity.”

In stressful situations, it can be brought into a positive reappraisal by training via mental shifting:

1. You enable a selection of values that are more congruent with your individual needs

2. You must disengage and withdraw from the initial appraisal into a momentary state of metacognitive awareness to attenuate these semantic evaluations

3. Once this state of mindfulness is established, you may redefine or reframe your circumstances as meaningful, in a way that engenders hope and resilience

“If the basic human capacity to make reappraisals involves the action of a naturally-occurring mindfulness, then mindfulness training should augment one’s ability to make positive reappraisals in the face of acute and chronic stressors.”