The Science: Cognitive Reappraisal

This exercise is a form of Cognitive Reappraisal (or “Reframing”), one of the most effective and well-studied emotion regulation skills from Cognitive Behavioral Therapy (CBT).

The core idea is that our emotions aren’t caused by events themselves, but by our interpretation of those events. An anxious thought is just one interpretation, often a “worst-case scenario.” By consciously “shifting” to a new, more balanced, or helpful interpretation (a reframe), we can directly change our emotional response.

Who can benefit from this game?

This exercise may be helpful for:

• Individuals who get stuck in worry loops, especially at night.
• People looking to practice a core CBT skill for managing anxiety.
• Anyone who wants to build a habit of challenging their automatic negative thoughts.

Scientific Effectiveness & References

This is an evidence-informed skills trainer. Reappraisal is strongly linked to greater well-being and is a key mechanism of change in successful psychotherapy for anxiety and mood disorders.

• Gross, J. J. (2015). Emotion Regulation: Current Status and Future Prospects. Psychological Inquiry, 26(1), 1-26.
• Beck, J. S. (2011). Cognitive behavior therapy: Basics and beyond (2nd ed.). Guilford Press.