Reflect on emotional events from an observer's perspective: a meta-analysis of experimental studies

Self-distancing has been proposed as an emotion regulation strategy to reduce the duration and intensity of emotions. This meta-analysis synthesised 48 studies and 102 effect sizes examining the effects of self-distancing on emotion regulation. The results showed an overall significant, small effect of self-distancing in attenuating emotional responses (Hedges' g = -0.26, 95%CI: [-0.36, -0.15]). Moderator analyses highlighted the efficacy of one intervention feature: approach. Stronger effect was associated with the visual and verbal approach to process emotional events, in comparison to the visual only approach and the pronouns approach. The effectiveness of self-distancing was consistent across other intervention features (context, stimuli, time, emotional outcome) and individual characteristics (emotional vulnerability, age, culture). These findings suggest that self-distancing is effective in emotion regulation when people externalise and articulate thoughts through writing and talking. Practical implications were discussed in relation to the design of interventions to enhance emotional well-being.