How to Control Your Emotions & Benefit from Negative Ones with Ethan Kross

Kwik Brain with Jim Kwik

Jim Kwik, Your Brain Coach, Founder www.KwikLearning.com

Education, Brain, Memory, Jimkwik, Productivity, Business, Kwikbrain

4.7 • 5.1K Ratings

🗓️ 17 March 2025

⏱️ 21 minutes

🔗️ Recording | iTunes | RSS

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Summary

How do you manage your emotions so that they don’t manage you?

Emotions are often viewed as something you have to control if you want to be successful. The truth is emotions—both positive and negative—are simply tools you can use to navigate the world. They influence everything from relationships to motivation and productivity. Yet, for all their profound impact, few of us receive a science-based guide on how to manage them.

Our guest today is one of the leading experts on emotional regulation. Ethan Kross is and award-winning professor at the University of Michigan. Ethan is the Director of the Emotion and Self-Control Laboratory and has spoken at multiple outlets, including policy discussions at the White House. He is the also author of Shift: Managing Your Emotions—So They Don’t Manage You.

All of your emotions are functional. They’re useful when they’re activated in the right proportions. But there are no one-size-fits-all solutions when it comes to emotional regulation. Different tools work for different people. Listen in as Ethan explains what emotions are, why they matter, and most importantly how you can harness them.

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Transcript

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0:00.0	Welcome to Quick Brain, bite-size brain hacks for busy people who want to learn faster and achieve more.
0:06.0	I'm your coach, Jim Quick.
0:08.0	Free your mind.
0:10.0	Let's imagine if we could access 100% of our brain's capacity.
0:15.0	I wasn't high, wasn't wired, just clear.
0:18.0	I knew what I needed to do and how to do it.
0:20.0	I know Kung Fu.
0:23.3	Show me.
0:25.4	Welcome back Quick Brains. I am your host and your brain coach Jim Quick. Today we'll be learning
0:31.3	how to understand your emotions, what they are, why they matter, and most importantly, how to harness them. Our emotions,
0:41.0	both the positive and the negative ones, they are tools that we use to navigate the world.
0:47.1	They influence who we fall in love with and who we dislike. They motivate us to stay longer hours at work to realize our dreams,
0:58.1	and they are often the difference maker when it comes to sustaining close bonds with others or
1:04.8	becoming mired in relationships fraught with conflict. And yet, for all their profound impact on our lives,
1:14.2	few of us receive a science-based guide for how to turn the volume on our emotions either up or down,
1:22.3	or how to transition gracefully from one emotional state to another. Our guest, Ethan Cross, is one of the
1:29.9	leading experts on emotional regulation. He is an award-winning professor at the University of
1:37.0	Michigan's top-rank psychology department, and it's Ross School of Business. He is also the director
1:44.0	of the emotion and self-control laboratory and has participated in policy discussions at the White House.
1:52.1	He is the author of Shift, which if you're watching this on YouTube, where you could watch the extended version of this interview,
2:00.0	managing your emotions so they don't manage you.
2:02.9	Welcome to the show, Ethan.
	...

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