It's the 10% happier podcast. I'm Dan Harris.

Hey, gang, here's the deal. We all experience emotions all day long. Often those emotions are powerful,

negative, and very, very uncomfortable, and they can provoke us to do things that degrade our

relationships and our happiness. So that is the bad news. The good news is that there are

evidence-based strategies for managing and regulating

your emotions. So today we've got two maestroes who are going to talk us through the top 10

neuroscience-backed ways to regulate your emotions. We discussed the surprising upside of anxiety and

anger. We talk about how to rewire your inner critic,

why suppressing emotions can backfire, but why avoidance actually sometimes makes sense,

and why you should never worry alone. This episode is part of our ongoing 10th anniversary

series. I can't believe the show has been going on for more than 10 years now.

So as part of this 10th anniversary, we're bringing back many of our favorite guests,

pairing them up and creating these top 10 lists on subjects we know you care about.

My guests today are Dr. Emma Sepula, who's a psychologist and research scientist from Yale. She's written two books,

The Happiness Track and Sovereign. And she's paired up with Dr. Ethan Cross from the University

of Michigan, where he leads the newly minted Institute for Mental Fitness. Ethan has also

written two books, chatter and shift. Real quick, you know who else had thoughts on how to

regulate your emotions and train your mind? A guy named the Buddha. As you may know, the Buddha

came up with a kind of cookbook to help you lead a happy life. It's called the Eightfold Path.

And this summer, over on my newish meditation app, which is called 10% with Dan Harris,

the great meditation teacher Sharon Salzberg will be leading an eight-part series on the

eight-fold path every Sunday, starting on July 12th.

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