Psychology
Emotion Regulation Strategies and Their Impact on Wellbeing
Quick fact
In a famous study, people who used cognitive reappraisal (rethinking a situation) had better emotional outcomes and fewer depressive symptoms than those who used expressive suppression (hiding emotions).
Why this is interesting
You've heard that 'keeping a stiff upper lip' is good, but what if that approach actually harms your wellbeing?
Read the full explanation
Understanding Emotion Regulation Strategies and Their Impact on Wellbeing
Emotion regulation is like steering a car: you can't control the weather or the road, but you can choose your steering and speed. When a negative event occurs, you have a brief moment to decide how to react. One common strategy is expressive suppression—putting on a poker face and hiding your feelings. Another is cognitive reappraisal—changing how you think about the event, like saying 'this is a challenge, not a threat.' Most people use both, but research shows that using reappraisal more often is linked to better wellbeing: more positive emotions, fewer negative emotions, better relationships, and even better physical health. Suppression, on the other hand, requires constant effort and often backfires—it can increase physiological stress (like higher heart rate) and make you feel less authentic, leading to disconnection.
A deeper explanation
The reason reappraisal is more effective lies in the timing: it works before the emotional response is fully generated. Suppression happens after the emotion is already underway, so you're trying to control the expression after the storm has started. Reappraisal changes the interpretation of the situation at an earlier stage, reducing the intensity of the emotion itself. This insight comes from James Gross's process model of emotion regulation, which identifies two stages: antecedent-focused strategies (like reappraisal) that act before the full emotional response, and response-focused strategies (like suppression) that act after. Because suppression creates a mismatch between internal feelings and external expression, it demands constant monitoring, which drains cognitive resources and increases physiological activation. Over time, chronic suppression is associated with anxiety, depression, and even cardiovascular problems. Conversely, reappraisal is not about ignoring or suppressing—it's about reframing. It helps you see the silver lining, which promotes resilience and emotional flexibility, key ingredients of wellbeing.