Autobiographical remembering plays a crucial role in regulating emotions, yet how the retrieval perspective modulates this function across discrete negative emotions remains unclear. Building on research showing that field and observer perspectives influence memory phenomenology, the present study examined how visual perspective and retrieval goals regulate anger and shame. In two experiments, participants recalled anger- or shame-related autobiographical events from either a field or observer perspective. In Study 1, they engaged in spontaneous subsequent recall, whereas in Study 2, they were instructed to recall a positive memory. Across both studies, participants tended to recall more positive memories after negative ones, supporting mood-incongruent recall and the automatic activation of mnemonic emotion regulation. Instructed recall further enhanced this positivity bias, increasing the vividness and emotional intensity of retrieved memories. The observer perspective was more effective at dampening the emotional impact of anger, whereas the field perspective amplified reliving across both emotions. Overall, findings suggest that memory-based emotion regulation operates through both automatic (Study 1) and goal-directed (Study 2) mechanisms, shaped by the emotional content of memories and the phenomenological characteristics of recall.