247. Emotion Hacks: 50 Ways to Feel Better Fast, with Dr Ryan Martin
Truth, Lies and Work
What Is Emotion Regulation?
Ryan distinguishes regulation from suppression and reframes regulation to include strategies that increase desired feelings.
It’s Thursday, and we’re back with a guest conversation built for leaders who want practical psychology without the fluff. Today: how to feel better, think clearer, and lead smarter with Dr Ryan Martin — The Anger Professor.
Guest intro
Dr Ryan Martin is a psychologist and emotion researcher known as The Anger Professor. In this conversation he explains why emotions are information, not emergencies, and how small, upstream decisions shape how you feel hours later. His new book lays out 50 research-backed “emotion hacks” that anyone can use at work and at home.
Episode summary
We start with a classroom exercise that reveals our brains still run ancient threat software. Ryan’s Why We Feel model shows how stimuli, mood, interpretation, feeling, and expression combine to create what we experience as emotion. He shares practical in-the-moment tools, then challenges leaders to address root causes: sleep, hydration, nature, worldview, and daily choices. We finish with a manager’s checklist for mapping emotional incidents and a simple mantra method for tough moments.
Key takeaways
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Treat emotions as signals. They give you information and energy to act.
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Most regulation happens upstream. Sleep, hydration, nature, movement, and digital boundaries set your baseline.
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Worldview matters. Beliefs about people, self, and the future can drive anger, anxiety, or resilience.
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Use in-the-moment tools wisely. Breathing, grounding, and naming the feeling help you de-escalate and think clearly.
Leaders need a map. Diagram the stimulus, mood, interpretation, feeling, and behaviour for yourself and for your team before you act.
Practical tools mentioned
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Grounding: 5 things you can see, 4 you can hear, and so on.
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Mantras: a short phrase to anchor attention and guide the next step.
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Nature with attention: unplug and actively notice what you see to reduce rumination.
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Recognition over suppression: acknowledge the feeling, then choose the response.
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Worldview audit: do I trust people, see myself as capable, and view the future as hopeful?
Resources and links
Pre-order Dr Ryan Martin’s new book, Emotion Hacks: 50 Ways to Feel Better Fast
https://www.amazon.com/Emotion-Hacks-Ways-Feel-Better-ebook/dp/B0F3WNB6HP
Find Ryan
Website: https://alltheragescience.com
TikTok and Instagram: @AngerProfessor
Substack: https://angerprofessor.substack.com
Support with Mental Health and Well-being
Mind UK: https://www.mind.org.uk/information-support/
Samaritans (UK): Call 116 123 or email jo@samaritans.org
Connect with Al and Leanne
LinkedIn: https://www.linkedin.com/company/truthlieswork
Al Elliott: https://www.linkedin.com/in/thisisalelliott
Leanne Elliott: https://www.linkedin.com/in/meetleanne
Email: hello@truthliesandwork.com
Book a call: https://savvycal.com/meetleanne/chat
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