How to Better Regulate Your Emotions | Dr. Marc Brackett

Apr 20

Emotion regulation is a goal-oriented process

“ER, which is emotion regulation, is a set of goals and strategies. It's a goal oriented process. You have to want to regulate. You can prevent unwanted emotions. I have an acronym for that too. It's PRIME. You can prevent unwanted emotions. You can reduce the difficult ones. I think people forget the I—initiate emotions—like when you're teaching or leading or presenting.”

From “How to Better Regulate Your Emotions | Dr. Marc Brackett” →Share

Apr 20

Adopt a mindset that no emotions are bad

“I think that we have to learn how to adopt a mindset around emotions that there are no bad emotions. It's what we do with our emotions that makes them harmful or difficult for us to live our lives. But if you automatically assume it's bad, then it's gonna put you on the path to dysregulation.”

From “How to Better Regulate Your Emotions | Dr. Marc Brackett” →Share

Apr 20

Anxiety signals perceived uncertainty about the future

“But anxiety is a good thing. It's saying there's perceived uncertainty around the future. Like, I'm anxious about how I'm gonna act in this environment or how I'm gonna be perceived as an environment. It's not a bad thing, because you wanna be perceived well.”

From “How to Better Regulate Your Emotions | Dr. Marc Brackett” →Share

Apr 20

Regulation changes your relationship with feelings

“A lot of people think emotion regulation is getting rid of a feeling. It's not what it is. It's just having another relationship to it. I've had anxiety or lived with it for a lot of my life, but sometimes I just say hello to it. It's like, hey. How are you doing today? And it goes away pretty quickly, or it just sits there.”

From “How to Better Regulate Your Emotions | Dr. Marc Brackett” →Share

Apr 20

Emotions surface during significant environmental shifts

“Most of the time, our emotions are in the background. Emotions matter when there's a shift in our environment or the relationships you know? If you said something that offended me, boom. I'm activated. I'm feeling angry or kinda shocked. Then I have to make a choice in that moment, like, how do I manage it?”

From “How to Better Regulate Your Emotions | Dr. Marc Brackett” →Share

Episode Description

Dr. Marc Brackett, PhD, is a professor of psychology at Yale University and director of the Yale Center for Emotional Intelligence. We discuss the science of emotion regulation and practical tools to increase your emotional intelligence. Dr. Brackett clarifies exactly how to do that both in the context of relationships, but also things that you can do on your own to become more emotionally intelligent to later serve you in the context of relationships, work, school, etc. We also discuss how your childhood experiences influence your relationship with emotions, with particular emphasis on how boys and men are socialized around emotional processing and expression. Read the show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Joovv: https://joovv.com/huberman Lingo: https://hellolingo.com/huberman LMNT: https://drinklmnt.com/huberman Rorra: https://rorra.com/huberman Timestamps (00:00:00) Marc Brackett (00:02:55) Emotion Regulation (00:05:53) Emotion Mindset, Anxiety; Good or Bad Emotions? (00:11:25) Sponsors: Joovv & Lingo (00:13:54) Permission for Happiness; Gender, Emotion Suppression (00:22:13) Young Men, Vulnerability, Incapable; Gay Men (00:31:00) Boys & Men, Crying; Emotion Socialization (00:37:34) Sponsor: AG1 (00:38:58) Physical Interaction; Rough/Tumble Play, Teaching Emotion Regulation (00:46:47) Emotion Calibration, Tools: Leaders & Being a Role Model; Meta-Moment (00:56:15) Meditation & Stress Tolerance, Tool: Label Emotions; Childhood (01:03:12) Sponsor: LMNT (01:04:32) Understand Your Assumptions, Tool: Intentional Co-Regulation (01:12:09) Vocabulary & Rethinking Emotion, Tool: Reframing (01:15:49) Emotional Intelligence Training, Self-Evaluation (01:22:15) Living with Discomfort & Emotional Intelligence (01:27:01) Marc's Work & Criticism; Emotion "Leakage" & Switching Mindset (01:34:19) Sponsor: Rorra (01:35:32) Excitement, Positive Emotion; Modern Concerns, AI & Disconnection (01:45:11) Major Societal Challenges & Everyday Progress (01:54:38) Physical/Emotional Identity & Envision Best Self, Tool: Meta-Moment (02:05:33) Emotional Intelligence (02:12:46) Curiosity & Compassion; Reflection, Identity (02:19:32) Point of Connection Game (02:25:02) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices