1050: How to Shift Your Mood and Keep Your Cool with Dr. Ethan Kross

How to Be Awesome at Your Job

How to be Awesome at Your Job

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4.6 • 1K Ratings

🗓️ 17 April 2025

⏱️ 37 minutes

🔗️ Recording | iTunes | RSS

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Summary

Ethan Kross shares simple, science-backed tools for managing your emotions.

— YOU’LL LEARN —

1) When avoidance is actually helpful

2) Effortless strategies for quickly shifting your mood

3) The emotional regulation framework used by the Navy SEALs

Subscribe or visit AwesomeAtYourJob.com/ep1050 for clickable versions of the links below.

— ABOUT ETHAN —

Ethan Kross, PhD, author of the national bestseller Chatter, is one of the world’s leading experts on emotion regulation. An award-winning professor in the University of Michigan’s top ranked Psychology Department and its Ross School of Business, he is the Director of the Emotion and Self-Control Laboratory.

Ethan has participated in policy discussion at the White House and has been interviewed about his research on CBS Evening News, Good Morning America, Anderson Cooper Full Circle, and NPR’s Morning Edition. His research has been featured in The New York Times, The Wall Street Journal, The New Yorker, The New England Journal of Medicine, and Science. He completed his BA at the University of Pennsylvania and his PhD at Columbia University.

• Book: Shift: Managing Your Emotions--So They Don't Manage You

• Book: Chatter: The Voice in Our Head, Why It Matters, and How to Harness It

• Study: “Remotely administered non-deceptive placebos reduce COVID-related stress, anxiety, and depression” with Darwin A. Guevarra, Christopher T. Webster, Jade N. Moros, and Jason S. Moser

• Website: EthanKross.com

— RESOURCES MENTIONED IN THE SHOW —

• Book: The Lincoln Letter: A Peter Fallon Novel (Peter Fallon and Evangeline Carrington) by William Martin

• Book: Emotional Agility: Get Unstuck, Embrace Change, and Thrive in Work and Life by Susan David

• Book: Man's Search for Meaning by Viktor Frankl

• Book: The Amazing Adventures of Kavalier & Clay: A Novel by Michael Chabon

• Past episode: 023: The Power of Workplace Humor with Michael Kerr

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Transcript

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0:00.0	We often think that
0:10.9	managing our emotions is hard, but it isn't always hard.
0:16.8	So expressive writing, that's a pretty effortful tool, right? You got to sit down, 15, 20 minutes, you got to write hard.
0:23.4	But there are lots of things that you could do that are pretty easy.
0:25.4	Music. So close to 100% of people when asked, why do you listen to music, they answer that question by saying, I like the way it makes me feel.
0:33.8	But if you then look at the percentage of people who, when they're struggling,
0:38.8	reach for music as a tool, it's only between 10 and 30%.
0:42.2	That's Ethan. That's Ethan Cross. He's one of the world's leading experts on emotional
0:53.8	regulation and the director of the Emotion and Self-control Laboratory at the University of Michigan. He's one of the world's leading experts on emotional regulation and the director of the
0:55.1	Emotion and Self-control Laboratory at the University of Michigan.
0:58.0	He's also the author of two books, including Shift, managing your emotions so they don't manage you.
1:02.8	So you'll learn one, when avoidance is actually helpful.
1:05.2	Two, effortless strategies for quickly shifting your mood.
1:08.5	And three, the emotion regulation framework used by the Navy SEALs.
1:12.2	And if you want a quick summary write-up of these actionable takeaways,
1:14.5	I recommend you sign up for the free Gold Nugget email newsletter at Awesome at Your Job.com.
1:18.7	I'm Pete McItis.
1:19.7	This is How to Be Awesome at Your Job.
1:21.2	And now, here's Ethan.
1:26.5	Ethan, welcome back.
1:28.2	Hey, thanks for having me, Pete.
1:29.5	Always great to be here with you.
	...

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