719: How to Better Manage Your Emotions, with Ethan Kross

Coaching for Leaders

Dave Stachowiak

Education, Business, Management, Self-improvement, Careers

4.8 • 1.6K Ratings

🗓️ 10 February 2025

⏱️ 38 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

Ethan Kross: Shift
Ethan Kross is the author of the national bestseller Chatter and 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. He's the author of the new book, Shift: Managing Your Emotions--So They Don't Manage You*.

Being a leader means that our emotions get triggered, often many times a day. While none of us can avoid those triggers, how we respond to them can make all the difference. In this conversation, Ethan and I explore his research on how to better manage our emotions.
Key Points

We often assume that approaching emotions is universally good and avoiding emotions is universally bad. Reality is much more nuanced.
We can strategically use our senses to modulate our feelings.
Music is a simple and powerful way to manage emotions proactively. Use playlists that align with the mood you wish to create.
Using distancing language when talking to yourself (i.e. saying “you” instead of “I”) can help you regulate.
Time shifting may help regulate your emotions. Ask yourself, how will I feel about this in a week? A month? A year?
Different tools work for different people at different times. Experiment to help you determine what works best for you.

Resources Mentioned

Shift: Managing Your Emotions--So They Don't Manage You by Ethan Kross

Interview Notes
Download my interview notes in PDF format (free membership required).
Related Episodes

How to Find Helpful Advisors, with Ethan Kross (episode 516)
How to Grow From Your Errors, with Amy Edmondson (episode 663)
How to Handle High-Pressure Situations, with Dan Dworkis (episode 701)

Discover More
Activate your free membership for full access to the entire library of interviews since 2011, searchable by topic. To accelerate your learning, uncover more inside Coaching for Leaders Plus.

Transcript

Click on a timestamp to play from that location

0:00.0	Being a leader means our emotions get triggered often many times a day.
0:05.0	While none of us can avoid those triggers, how we respond to them can make all the difference.
0:11.3	In this episode, how to get better at managing our emotions.
0:16.0	This is Coaching for Leaders, Episode 719.
0:20.3	Produced by Innovate Learning, Maximizing Human Potential.
0:28.7	Greetings to you from Orange County, California.
0:31.9	This is Coaching for Leaders, and I'm your host, Dave Stahofiak.
0:36.7	Leaders are born.
0:38.2	They're made.
0:39.1	And this weekly show helps you discover leadership wisdom through insightful conversations.
0:44.6	One of the things that makes us so human are our emotions.
0:48.6	And it brings so much joy, so much excitement, so much love into our work and into our families and into our
0:56.2	world. And of course, emotions also trip us up a lot. They cause a lot of challenge. Boy, we wish
1:01.9	sometimes we could manage our emotions better. Specifically for leaders, there's so many ways
1:07.9	that we are being triggered each and every day with what happens, with all the relationships that we're managing.
1:13.1	Today, a conversation on how we can do that just a bit better, backed by research.
1:19.5	I'm so pleased to welcome Ethan Cross back to the show.
1:22.4	He's the author of the national bestseller, Chatter, and one of the world's leading experts on emotion regulation.
1:28.7	An award-winning professor in the University of Michigan's top-ranked psychology department,
1:33.4	and it's Ross School of Business. He's the director of the emotion and self-control laboratory.
1:38.4	He's the author of the new book, Shift, Managing Your Emotions, So They Don't Manage You.
1:46.3	Ethan, that sounds great. Welcome back.
	...

Please login to see the full transcript.

Previous episode | Next episode

Disclaimer: The podcast and artwork embedded on this page are from Dave Stachowiak, and are the property of its owner and not affiliated with or endorsed by Tapesearch.

Generated transcripts are the property of Dave Stachowiak and are distributed freely under the Fair Use doctrine. Transcripts generated by Tapesearch are not guaranteed to be accurate.