Ethan Kross, an award-winning professor at the University of Michigan and author of *Chatter* and *Shift*, dives into the nuances of managing emotions in leadership. He discusses how our responses to emotional triggers can shape our outcomes. Discover how music can help modulate feelings and the power of distancing language to gain perspective. Kross introduces strategies like time shifting, encouraging listeners to consider how they might feel about situations in the future, and emphasizes the importance of experimenting with tools tailored to individual needs.
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Grandmother's Resilience
Ethan Kross's grandmother, a Holocaust survivor, rarely discussed her trauma but revisited it annually.
This nuanced approach, not simple denial, demonstrated flexible emotion regulation.
insights INSIGHT
Beyond Approach/Avoid
Approaching emotions isn't universally good, and avoiding them isn't universally bad.
Flexibility and strategic use of both are key to emotion regulation.
volunteer_activism ADVICE
Strategic Distancing
Avoid chronic avoidance, which has negative consequences.
However, temporary distancing before addressing a problem can be beneficial.
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The Voice in Our Head, Why It Matters, and How to Harness It
Ethan Kross
In *Chatter*, Ethan Kross delves into the silent conversations we have with ourselves, examining how these internal dialogues shape our lives, work, and relationships. Kross, drawing from his own lab research and real-world case studies, explains how negative self-talk (referred to as 'chatter') can have detrimental effects on our health, mood, and social connections. However, he also provides tools and strategies to manage and harness this inner voice positively. These tools include techniques such as zooming out to gain perspective, using the second person to increase psychological distance, and leveraging the power of nature and placebos. The book is a comprehensive guide on how to transform negative self-talk into a constructive and supportive inner voice.
Shift
Hugh Howey
Shift is the second book in the Silo series by Hugh Howey. It enriches the story of Juliette by telling the backstory of Donald Keene, the architect of the silos, and reveals the truth about the men who created World Order Operation Fifty (WOOL). The book consists of three novellas: First Shift, Second Shift, and Third Shift, each providing a different perspective on the catastrophic events that led to the creation of the silos. It connects Juliette to Donald and sets up the premise for the next novel in the series, Dust. The story spans a significant amount of time, exploring themes of philosophy, human nature, and the consequences of technological advancements[1][3][4].
Right Kind of Wrong
Amy Edmondson
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)
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