Office Hours with Arthur Brooks How to Control Your Emotions (According to Neuroscience)
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Jan 15, 2026 Emotions are not just reactions; they’re signals that you can learn to manage. Discover how the brain processes emotions, moving from impulsivity to thoughtful control. Delve into metacognition and the power of counting to 30 to pause and visualize outcomes before reacting. Explore three paths to emotional self-management: gaining knowledge, practicing contemplation, and keeping a fear journal. Learn to turn vague anxiety into manageable risks with structured writing techniques. Transform your emotional landscape with practical insights!
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Delay Reaction For Better Decisions
- Count to 30 when angered and imagine the consequences of acting on it.
- Give your prefrontal cortex time to catch up so you can choose a wiser response.
Three Paths Of Metacognitive Control
- Metacognition splits into knowledge, contemplation, and documentation as routes to emotional control.
- These categories move emotion from limbic generation to executive management by the prefrontal cortex.
Knowledge Weakens Emotional Hijacks
- Knowing which brain regions produce specific emotions reduces their power over you.
- Understanding terms like insula, amygdala, and dorsal anterior cingulate cortex lets your executive brain intervene.