The Rich Roll Podcast Emotional Fitness: Dr. Ethan Kross On Dealing With Difficult Feelings, Controlling Your Inner Voice & The Science of Emotional Regulation
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Mar 3, 2025 
Dr. Ethan Kross, a renowned psychologist and expert on emotional regulation, shares his insights on mastering emotional fitness. He discusses the importance of our inner voice and how it shapes our reality. Kross explains why difficult emotions serve essential purposes and offers strategies for managing anxiety and negative self-talk. He introduces techniques like distanced self-talk and reframing anxiety as a preparatory signal. Listeners will discover actionable tools to enhance emotional resilience and transform their approach to challenging feelings.
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Emotional Fitness Toolbox
- Recognize that negative emotions are inevitable and don't mean something is wrong with you.
- Develop a toolbox of strategies to help you regulate emotions rather than being controlled by them.
Sensation as a Tool
- Engage your senses strategically to regulate emotions.
- Use music, scents, touch, and other sensory experiences to shift your mood.
Accepting Negative Emotions
- Accept negative emotions as inevitable and potentially valuable.
- Avoid aiming for the unattainable and undesirable goal of always being positive.
