Ethan Kross, a psychologist and neuroscientist at the University of Michigan, discusses his new book, 'Shift,' focusing on mastering emotions. He introduces 'shifters,' practical tools for better emotional management. The conversation reveals the unique power of sensory experiences, particularly music, in regulating feelings. Kross shares profound personal insights, including lessons from his grandmother, and emphasizes the importance of emotional support systems and cultural awareness in resilience.
Emotions should be seen as essential signals for personal growth rather than merely classified as good or bad.
Ethan Kross introduces practical tools called shifters, which can be intentionally used to enhance emotional regulation during distress.
The cultural context heavily impacts emotional responses, suggesting that supportive communities can significantly improve emotional resilience and well-being.
Deep dives
Understanding Emotions as Signals
Emotions should not be categorized simply as good or bad, but rather understood as essential signals that can be utilized to our advantage. For instance, feelings of envy can motivate individuals to work harder, while anger can inspire actions against injustice. The issue arises when people find themselves stuck in negative emotional states instead of channeling these feelings towards positive outcomes. This shift in perspective encourages individuals to view their emotional experiences as useful tools that can facilitate personal growth.
Practical Tools for Shifting Emotions
Ethan Cross introduces various practical tools, called shifters, which help individuals manage their emotional states effectively. These can range from simple strategies like creating mood-boosting playlists to utilizing cherished photos as reminders of happier times. He emphasizes that many people may already use these techniques unconsciously but fail to apply them strategically during times of emotional distress. By understanding the science behind these tools and intentionally implementing them, one can enhance their emotional regulation skills.
The Power of Sensory Experiences
Sensory experiences, particularly music, can significantly influence our emotional states and serve as effective tools for emotional regulation. Cross shares a personal anecdote illustrating how music transformed a mundane car ride into an uplifting experience for him and his daughter. He highlights the importance of being intentional in choosing music to match or shift emotional energy, as many people default to music that may deepen negative feelings instead. By recognizing music as an emotional tool, individuals can use it strategically to enhance their mood and overall emotional health.
The Role of Perspective in Emotional Management
Shifting perspectives can be a powerful method for managing emotions, and one approach is through distanced self-talk. Research suggests that people often feel better when they talk to themselves in the second person, which allows for a broader perspective on problems. Additionally, utilizing techniques like mental time travel helps individuals appreciate the transient nature of feelings, placing their current struggles in a larger context. These perspective-altering techniques encourage emotional detachment, enabling better decision-making and emotional regulation.
Cultural Influences on Emotional Health
The cultural context surrounding individuals plays a crucial role in shaping their emotional responses and regulation strategies. Cultures offer values, norms, and practices that influence how emotions are expressed and managed within various social groups. Cross stresses the significance of being mindful about one’s cultural environments, as positive attachments to supportive cultures can bolster emotional resilience. Ultimately, the conscious selection of cultures and communities can lead to improved emotional well-being and healthier interactions.
We've got a special treat for you today. We invited Ethan Kross — psychologist, neuroscientist, and author of the bestseller "Chatter" — to give us a sneak peek at his new book, "Shift." It comes out in February, and it's a myth-busting, science-based guide to mastering your emotional life using tools you already possess.
