STOP OVERTHINKING! Dr. James Gross on Beating Negative Thoughts | Dealing With Feelings

Mar 6, 2025

In this lively discussion, Dr. James Gross, a Stanford psychologist and expert on emotional regulation, shares insights from his groundbreaking research. He explores cognitive reappraisal, revealing how reframing thoughts can transform emotional responses. Dr. Gross emphasizes the power of social support in managing rumination and discusses practical strategies for emotional learning, especially among teens. With personal anecdotes and a vision for a more emotionally intelligent society, he inspires listeners to take control of their emotions and improve well-being.

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INSIGHT

Emotion Regulation Is More Than Control

Emotion regulation includes detecting, understanding, and deciding whether emotions are helpful or harmful in context.
It targets feelings, behaviors, and physiological responses rather than just swatting away negatives.

INSIGHT

Thinking Changes Emotional Impact

Reappraisal works by changing how we represent or value a situation rather than changing the situation itself.
Shifting thoughts gives people agency to reduce suffering when changing the external world is hard.

ADVICE

Use Reconstrual Or Repurposing

Try reconstrual to reinterpret how the world is or repurposing to change your goals about how the world should be.
Either strategy can reduce negative emotion by narrowing the gap that creates it.

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Join Dr. Marc Brackett on "Dealing With Feelings" as he welcomes Dr. James Gross, a renowned psychologist and leading figure in the study of emotional regulation. Together, they explore the science behind cognitive reappraisal, and the personal journey that led Dr. Gross to his influential work. This episode offers a deep dive into the transformative power of understanding and regulating our emotions.

What To Expect From This Episode:

🤝 Discover how Dr. Gross's personal experiences and academic curiosity fuel his pioneering work in emotional regulation and intelligence.

📘 Learn about the concept of cognitive reappraisal and its effectiveness in transforming emotional responses, highlighted by Dr. Gross's insights from a global study during the pandemic.

👥 Understand the significance of social support in breaking the cycle of rumination and the strategic importance of challenging our thought patterns.

🌎 Explore Dr. Gross's vision for an emotionally intelligent future: a society equipped with the knowledge and tools to manage emotions constructively, leading to enhanced well-being and reduced suffering.

Key Takeaways:

-Emotional regulation is a crucial skill that, when mastered, can significantly improve our quality of life and relationships.

-Cognitive reappraisal is a powerful technique for altering our emotional landscape, demonstrating that how we think about a situation can change how we feel about it.

-The support of loved ones, mentors, and professionals plays a vital role in helping us navigate our emotional challenges.

-Early education in emotional intelligence and regulation can equip individuals to better handle life's ups and downs, fostering a more resilient and compassionate society.

Throughout the webcast, Dr. Marc Brackett, Director of the Yale Center for Emotional Intelligence, engages in a profound dialogue with Dr. Gross, connecting their expertise and sharing practical insights for enhancing emotional agility. They shed light on the importance of emotional intelligence across different aspects of life and the impact of nurturing environments on mental health and personal growth.

🔗 Connect with Dr. Marc Brackett:

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Let's embark on this journey of emotional growth and resilience together! #DealingWithFeelings #EmotionRegulation #EmotionalIntelligence #EvidenceBasedStrategies #GuestInterviews #drmarcbrackett

A special thank you to the Yale Center for Emotional Intelligence for supporting this webcast. I also want to thank Oji Life Lab for their generous support: https://ojilifelab.com. Oji Life Lab is the leader in mastery-centered learning for the workplace. To develop your skills in leadership, emotional intelligence and more, visit oji life lab dot com or click the link in the description of this video and use the promo code DEALINGWITHFEELINGS to save 25%.