{"id":281,"date":"2016-02-20T23:30:00","date_gmt":"2016-02-20T23:30:00","guid":{"rendered":"https:\/\/www.zoom-out.co\/?p=281"},"modified":"2025-02-02T01:00:15","modified_gmt":"2025-02-02T01:00:15","slug":"emotional-reappraisal-zoom-out","status":"publish","type":"post","link":"https:\/\/www.zoom-out.co\/wp-legacy\/emotional-reappraisal-zoom-out\/","title":{"rendered":"&#8220;Emotional Reappraisal&#8221; Zoom-Out"},"content":{"rendered":"\n<figure class=\"wp-block-image aligncenter size-thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"150\" height=\"150\" src=\"https:\/\/www.zoom-out.co\/wp-legacy\/wp-content\/uploads\/2025\/01\/2019-E-Zoom-Out-site-icon-512-x-512-BLACK-150x150.png\" alt=\"\" class=\"wp-image-220\" srcset=\"https:\/\/www.zoom-out.co\/wp-legacy\/wp-content\/uploads\/2025\/01\/2019-E-Zoom-Out-site-icon-512-x-512-BLACK-150x150.png 150w, https:\/\/www.zoom-out.co\/wp-legacy\/wp-content\/uploads\/2025\/01\/2019-E-Zoom-Out-site-icon-512-x-512-BLACK-300x300.png 300w, https:\/\/www.zoom-out.co\/wp-legacy\/wp-content\/uploads\/2025\/01\/2019-E-Zoom-Out-site-icon-512-x-512-BLACK.png 512w\" sizes=\"auto, (max-width: 150px) 100vw, 150px\" \/><\/figure>\n\n\n\n<p class=\"has-text-align-center is-style-text-display is-style-text-display--1 wp-block-paragraph\">Seeing how not to suppress our emotions and reappraise them instead.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"wp-block-paragraph\">I\u2019m a big fan of&nbsp;<a href=\"http:\/\/davidrock.net\/about\/\">David Rock<\/a>&nbsp;and his passion for understating how the brain works in order to help us make the most of ourselves and our lives.&nbsp;He is the author of the business best-seller&nbsp;<a href=\"http:\/\/www.amazon.com\/exec\/obidos\/redirect?link_code=as2&amp;path=ASIN\/0060835907&amp;tag=resultslifecoach&amp;camp=1789&amp;creative=9325\">Your Brain at Work<\/a>&nbsp;(Harper Business, 2009), as well as&nbsp;<a href=\"http:\/\/www.quietleadership.com\/\">Quiet Leadership<\/a>&nbsp;(Harper Collins, 2006) and the textbook&nbsp;<a href=\"http:\/\/www.amazon.com\/Coaching-Brain-Mind-Foundations-Practice\/dp\/0470405686\/ref=sr_1_1?ie=UTF8&amp;s=books&amp;qid=1233874630&amp;sr=8-1\">Coaching with the Brain in Mind<\/a>&nbsp;(Wiley &amp; Sons, 2009). He\u2019s the creator of the&nbsp;<a href=\"http:\/\/www.your-brain-at-work.com\/files\/NLJ_SCARFUS.pdf\">SCARF model \u2013 a brain-based model for collaborating with and influencing others<\/a>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">In this TEDx Talk, entitled&nbsp;\u201c<a href=\"https:\/\/www.youtube.com\/watch?v=uDIyxxayNig\">Learning about the brain changes everything: David Rock at TEDxTokyo<\/a>\u201c, David covers a key Zoom-Out technique that he describes as&nbsp;<em>emotional reappraisal<\/em>. The whole video is full of gems but if you have limited time, jump straight to around&nbsp;timecode:&nbsp;<a href=\"http:\/\/www.youtube.com\/watch?v=uDIyxxayNig&amp;t=5m38s\">05:38<\/a>&nbsp;(this timecode is a&nbsp;link will take you straight to that point).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">He begins this section by describing \u201cHow wrong we get emotions\u201d.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">And goes on to contrast:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Suppressing emotions<\/strong>&nbsp;&nbsp;&gt;&gt; what most people do (with some cultural variance):\n<ul class=\"wp-block-list\">\n<li>makes us less smart<\/li>\n\n\n\n<li>kills our memory<\/li>\n\n\n\n<li>less likely to&nbsp;remember what someone else is telling you<\/li>\n\n\n\n<li>increases blood pressure in other people by triggering a threat response (surprising result!)<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">versus:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Reappraisal of emotions<\/strong>&nbsp;&gt;&gt; which has many benefits including:\n<ul class=\"wp-block-list\">\n<li>making us happier<\/li>\n\n\n\n<li>making us smarter<\/li>\n\n\n\n<li>more optimistic<\/li>\n\n\n\n<li>higher mastery of the environment<\/li>\n\n\n\n<li>more positive relationships<\/li>\n\n\n\n<li>higher life satisfaction<\/li>\n\n\n\n<li>(see slide below \u2013 snapshot from the video)<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">He also highlights how many of our negative emotions stem from internal threats, that is, ones that we have fabricated in our own minds \u2013 \u201cMade-up fears, anxieties and concerns.\u201d. By realising this you can reappraise yourself and accept that this is \u201cOh, just my brain doing something crazy\u201d or as I would interpret it, just your brain functioning in an&nbsp;<strong>unhelpful way<\/strong>&nbsp;<em>(<a href=\"http:\/\/zoom-out.org\/framework\/\">Zoom-Out Principle<\/a>:<\/em>&nbsp;<strong><em>\u201cAll perspectives are wrong but some are helpful\u201d<\/em><\/strong><em>)<\/em>. If we can spot this, or \u201cwatch the thinker\u201d, we can choose to view things differently and override the default emotional response &nbsp;<em>(<a href=\"http:\/\/zoom-out.org\/framework\/\">Zoom-Out Principle<\/a>:&nbsp;<\/em><strong><em>\u201cWe can override our default perspectives\u201d<\/em><\/strong><em>)<\/em>. David also points out that&nbsp;<strong>laughter<\/strong>&nbsp;is a powerful and low-cost way to do this if we can cultivate that habit.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">David also describes&nbsp;another aspect to a Zoom-Out (my words of course). That is that adopting a different perspective is not easy and requires a lot of cognitive effort. For example, seeing someone else\u2019s point of view when you are engaged in an emotional argument. As I have said before, I view us as having a \u2018Zoom-Out muscle\u2019 and that the more we use it, the stronger it gets. If we Zoom-Out frequently on the small things then the big things become easier.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"640\" src=\"https:\/\/www.zoom-out.co\/wp-legacy\/wp-content\/uploads\/2025\/01\/image-13-1024x640.png\" alt=\"\" class=\"wp-image-282\" srcset=\"https:\/\/www.zoom-out.co\/wp-legacy\/wp-content\/uploads\/2025\/01\/image-13-1024x640.png 1024w, https:\/\/www.zoom-out.co\/wp-legacy\/wp-content\/uploads\/2025\/01\/image-13-300x188.png 300w, https:\/\/www.zoom-out.co\/wp-legacy\/wp-content\/uploads\/2025\/01\/image-13-768x480.png 768w, https:\/\/www.zoom-out.co\/wp-legacy\/wp-content\/uploads\/2025\/01\/image-13.png 1440w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Here\u2019s the full video:<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Learning about the brain changes everything: David Rock at TEDxTokyo\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/uDIyxxayNig?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>Seeing how not to suppress our emotions and reappraise them instead.<\/p>\n","protected":false},"author":1,"featured_media":282,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"class_list":["post-281","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-emotions"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>&quot;Emotional Reappraisal&quot; Zoom-Out - Zoom-Out<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.zoom-out.co\/wp-legacy\/emotional-reappraisal-zoom-out\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"&quot;Emotional Reappraisal&quot; 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