3 Powerful Tools to Manage Emotions Under Pressure | Ethan Kross

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Apr 28, 2025

In this insightful discussion, award-winning psychologist Ethan Kross shares his expertise on managing emotions under stress. He explains how emotions drive 90% of our lives, emphasizing that feeling overwhelmed is common but can be tamed. Kross introduces practical tools for emotional resilience, including designing supportive environments and leveraging the WOOP framework for goal achievement. He also highlights the importance of belief in emotional regulation and the unique nature of emotional triggers, providing valuable insights for personal and professional fulfillment.

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INSIGHT

What Emotions Are

Emotions are complex responses to meaningful events and can include bodily sensations, thoughts, and behaviors.
They function like software programs designed to help us navigate situations effectively.

INSIGHT

Emotions Are Unique Like Fingerprints

Emotional triggers and responses are unique like fingerprints, meaning there is no one-size-fits-all management.
Building a personal toolbox of emotional regulation techniques is key to managing emotions effectively.

INSIGHT

Emotional Fitness Is Trainable

While biology and upbringing influence emotional regulation, they do not determine your destiny.
Anyone can improve emotional fitness through belief, awareness, and practice.

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This week on The Art of Charm, we're joined by award-winning psychologist and bestselling author Ethan Kross to explore the fascinating science of emotion regulation. In his newest book Shift: Managing Your Emotions So They Don't Manage You, Ethan reveals how emotions secretly drive 90% of our lives—and how mastering them can unlock performance, connection, and fulfillment.

We dig into why your emotions feel so overwhelming, why trying harder isn’t the solution, and how building your own mental "toolbox" is the real path to emotional fitness. Whether you're leading teams, raising a family, or striving for personal excellence, this conversation will give you the tactical edge you didn't even realize you needed.

[00:00:00] What exactly are emotions — and why are they so hard to define?

[00:06:35] How emotions are helpful — until they aren't

[00:08:33] Why emotional triggers are unique to each person (and why empathy matters)

[00:12:14] The surprising connection between sleep, food, and your emotional resilience

[00:16:31] How to design your environment for automatic emotional shifts

[00:28:20] The secret to becoming a better emotional advisor for friends, family, and teams

[00:37:05] Why belief in your ability to regulate emotions is just as important as skill

[00:45:51] When emotional avoidance is actually healthy

[00:48:39] How elite performers make emotional regulation automatic (WOOP framework explained)

Emotions aren't irrational noise — they're signals. But they must be managed with tools, not brute force.
Your triggers, emotional responses, and coping strategies are as unique as your fingerprint. Stop copying other people's solutions.
Mastering emotions is like mastering fitness: belief, awareness, and deliberate practice matter more than natural talent.
The environment you live and work in can either sabotage or support your emotional state — design it thoughtfully.
Emotional support isn’t just about listening; it’s about knowing when (and how) to move from empathy to problem-solving.
You can't think your way through every emotional challenge — but you can train yourself to act automatically under pressure.

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Ethan Kross’s website

Shift: Managing Your Emotions--So They Don't Manage You

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