Wouldn’t it be great if you could replace negative thoughts with alternatives that are both positive and true? Well, this is called Cognitive Reappraisal, and there are techniques to help you.
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Overview of Emotional Intelligence
This video is part of course module number 1.4.3
Program 1: Managing Yourself
Course 4: Emotional Intelligence
Section 3: Applying Emotional Intelligence
Other videos in this section include:
🎬 Emotional Intelligence and Neuroscience
= = LESSON NOTES
Cognitive reappraisal is a set of methods for controlling disruptive self-talk, which can lead to improved:
• Mental health
• Life satisfaction
• Heart function
When things feel bad, a part of this results from unhelpful persistent self-talk, which psychologists call ‘rumination’. This can undermine clear thinking and lead us to push away the people who might help us. In Emotional Intelligence terms, this constant unhelpful chatter focuses our attention more and more on the problem. In so doing, it closes off our attention from fixing that problem.
In his book, Chatter: The Voice in Our Head and How to Harness It (
, Ethan Kross describes this problem and suggests solutions. Here are six that are easy to apply.
1. Zoom out
2. Distanced Self-talk
3. Reframe physiological responses
4. Revert to familiar rituals
5. Create an orderly environment
6. The power of nature
= = RECOMMENDED EXERCISE
If you suffer from rumination, or chatter:
1. Select one of the six strategies and apply it deliberately for the next two weeks. At the end of this, evaluate what you have learned (3 MC CPD Points)
2. Then, repeat Exercise 1 (3 MC CPD Points)
3. Work through all the strategies to find which combination works best for you (3 MC CPD Points)
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Free Resources
🧰 CPD Tools -
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= = RECOMMENDED READING
📖 Emotional Intelligence: Why it Can Matter More Than IQ
📖 Emotional Intelligence: Build Strong Social Skills and Improve Your Relationships
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Managers Need a Basic set of kit to do your job well. Here are my top recommendations:
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You can record your Management Courses CPD points on our free, downloadable CPD record log.
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Each video has two levels of MC CPD points. For this video:
- If you simply watched the video, record 2 MC CPD points
- If you also carried out all of the recommended exercises, score a total of 11 MC CPD points
= = CHAPTER MARKERS
00:00 - Can you replace negative thoughts with positive ones?
00:23 - Cognitive Reappraisal
00:37 - Rumination
01:39 - Chatter: The voice in our head, why it matters
01:56 - Technique 1
02:34 - Technique 2
03:05 - Technique 3
04:31 - Technique 4
05:13 - Technique 5
05:50 - Technique 6
06:44 - To close…
#ManagementCourses #Emotional Intelligence #NegativeThoughts
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