Understanding Primary Appraisal of Events

The link between Emotions and Reactions

You’re about to speak publicly about something that’s important to you, a cause you’ve been working on for quite a while. Your heart is racing, you have sweaty palms, you’re terrified…but are you really? As you step towards the microphone you realise that there’s a good bit of excitement about the opportunity and the possibility of connecting with the people you care about. It almost feels like you’re soaring. And the only difference was your interpretation – appraisal – of your emotions. 

What is Primary Appraisal?

Primary appraisal is the cognitive process where you evaluate an event and make a judgement about its emotional impact. This process occurs especially when assessing stressful events, leading to an emotional reaction based on whether the event is perceived as:

• A Threat (eliciting anxiety, fear, or anger)
• A Loss or Harm (leading to sadness or other negative emotions)
• A Challenge (often resulting in positive stress, excitement, or joy)

Example of a Threat

Imagine you are performing poorly at your new job after years of exceptional performance. Your primary appraisal of this situation might focus on the threat of future harm, such as the potential loss of your career standing or reputation. This perception evokes sadness or frustration because you associate poor performance with the loss of your previous success.

Example of a Challenge

Now, picture yourself with a goal of reading 500 books in a year while writing your own novel. This is undeniably stressful but it’s also a challenge that offers growth and opportunity. The stress you experience is positive, pushing you toward achievement, development and the mastery of time management techniques.

Can the Same Situation Be Viewed Differently?

We often assume that certain situations will automatically trigger specific emotional responses but is this always true? With cognitive flexibility, the same situation can be experienced in multiple ways, depending on how we choose to appraise it.

The Breakup

You’ve been in a long-term relationship but your partner moves across the country and ends the relationship to “find themselves.” Your initial appraisal is that you’ve suffered a great loss—you’ve lost your partner and best friend, leaving you heartbroken.

But, is there room for a different perspective? Instead of viewing the breakup as solely a loss, you could reappraise it as an opportunity for your own personal growth. While undeniably painful, it could be a gain for your own journey of self-reflection, offering a chance to focus on yourself and embrace new possibilities.

Finding Flexibility in Appraisals

Events are not fixed in how they are experienced, and reappraisal is a powerful tool. Smaller or less extreme events are more likely to be flexible when reappraised. For example, while a breakup can feel overwhelming, it pales in comparison to the loss of a loved one. Recognising this can help you approach the situation with more flexibility and openness.

How to Practise Re-Appraisal

• Becoming Your Own Advisor: Step outside yourself and imagine you are a third-party observer giving advice. This shift in perspective can help you reassess your initial judgments.
• Seeing Through Rose-Colored Glasses: Intentionally focus on the positive aspects of a situation, even if it feels challenging. You might be surprised by the new possibilities or insights that emerge.

The Power of Re-Appraisal

The way you initially appraise an event shapes your emotional response, but it’s important to remember that you are not locked into that first interpretation. Reappraisal allows you to find flexibility, turn challenges into opportunities and even view losses through a lens of growth. By developing this skill, you can approach life’s stresses with more adaptability and resilience.