In this episode of "Calm Your Caveman," Dr. Adriana Jarvis Twitchell delves into the appraisal theory of emotion, emphasizing its role in understanding
1) what emotions we should regulate and
2) how regulation is done (the basic principles behind the regulation process).

The first question, about knowing which emotions to regulate, or knowing when emotions are helpful or harmful, is addressed by explaining that emotions evolved to help us adapt to our environment. Dr. Twitchell highlights the evolutionary purpose of emotions and contrasts them with rigid reflexes. She explains that we can determine the helpfulness of our emotions according to whether they are adaptive or maladaptive for our circumstances.

The second question, concerning how to cultivate helpful emotions and down-regulate harmful ones, is illuminated by the appraisal theory concepts that emotions are processes, not states, and that emotions are not direct responses to external events but are shaped by our appraisals (assessments) of those events. This understanding reveals that unhelpful emotion processes can be regulated by changing our appraisals, either directly or indirectly.

Dr. Twitchell provides practical examples and shows how these two concepts facilitate our understanding of anxiety and how to regulate it. She also introduces an exercise to enhance moment-to-moment awareness of emotions, equipping listeners with tools to understand their emotion processes better.


[00:00:30] - Recap of the four key questions.
[00:01:24] - Importance of distinguishing helpful vs. harmful emotions.
[00:02:02] - Understanding emotional regulation through a model or map.
[00:03:30] - Choosing and implementing strategies for regulation.
[00:03:58] - Introduction to the appraisal theory.
[00:04:49] - Emotions as adaptive responses.
[00:06:05] - Examples of appraisal changing emotions.
[00:10:00] - Identifying adaptive vs. maladaptive emotions.
[00:11:00] - Emotions as processes, not states.
[00:12:00] - Role of appraisals in emotional responses.
[00:14:00] - Direct and indirect changes in appraisal.
[00:17:00] - Indirect changes through physical response and attention.
[00:21:00] - Awareness exercise to track emotions.


For full show notes, including resources mentioned, go to:
https://www.calmyourcaveman.com/episodes/emotions-unlocked%3A-anxiety-master-key-concepts-part-i