307// How to Regulate Emotions in 4 Minutes or Less, with Dr. Glenn and Phyllis Hill from the Connection Codes

Do you ever feel like your emotions inside you are so big that you don't know how you'll ever have enough time to process them?

Do you feel like you get triggered at the sign of a single symptom, or conversation, or thought - and it takes you hours or days to feel calm again?

Or maybe you’re living with chronic illness, chronic pain, or ongoing stress — and you’re wondering how can you ever regulate your emotions when your body feels constantly at war / threatened?

If you said “yes” to any of these questions, this episode is for you.

Today’s episode continues our series exploring the emotional weight of chronic illness. And it's a particularly special episode, as we're going to talk with emotions experts, author, and founders of Connection Codes, Dr. Glenn and Phyllis Hill.

Dr. Glenn and Phyllis are passionate about helping people discover that emotions aren’t a problem to fix, but a powerful, natural tool to master - so that homes can be healed, marriages strengthened, and communities transformed.

As we continue with our chronic illness and mental health series, I’m sharing the things that anchored me on my journey toward wholeness — and Dr. Glenn and Phyllis have been a part of my recent journey and something I've found so healing and empowering. So I'm sharing them with you!

In today’s episode, we’re diving into:

1. How to regulate your emotions in 4 minutes or less
2. Why processing emotions doesn't need to take hours, days, weeks, or years
3. Symptoms of suppressing unprocessed emotions vs. emotional regulation
4. What the 8 core emotions are - and why being able to name them is so powerful in emotional regulation
5. Processing emotions with chronic illness - including stress, grief, and emotional healing

We’ll talk about what emotional regulation really means, why “control your emotions” often backfires in the process of healing, and how you can make your emotions your friend on your journey of chronic illness and mental health.

If you’ve been doing everything you know how to do and you’re still not better, I hope this episode meets you exactly where you are. Not to fix you. Not to promise a breakthrough. But to strengthen your inner heart that illness, stress, and unprocessed emotions may have been quietly wearing down.

TIMESTAMPS:

00:00 - Big Emotions Intro

00:41 - Meet The Guests

02:35 - Podcast Welcome Disclaimer

03:45 - Why Connection Codes

05:57 - Tools For Connection

08:08 - Start With Yourself

11:46 - Human Condition Framework

15:10 - Dishwasher Breakthrough

19:07 - Opting Out Myth

22:14 - Brain Science Of Emotion

27:03 - Stunt Double And Dam

31:03 - Stop Saying Youre Okay

35:11 - Apology Trap

39:20 - Guilt and Shame Connect

40:44 - Core Emotion Wheel Basics

42:59 - Five Brain Regions

46:44 - Emotions as Messengers

47:45 - Live Wheel Demo

54:03 - Ooh Not Fixing

55:48 - Processing in 20 Seconds

01:00:31 - Signs Emotions Are Stuck

01:03:38 - Validation for Chronic Pain

01:07:24 - Closing Thanks

CONNECT WITH THE GUEST:

1. Download the Core Emotion Wheel for Free
2. Follow Connection Codes on Instagram
3. Listen to the Connection Codes Podcast
4. Buy The Connection Codes Book
5. Get 20% off the Marriage Foundations Masterclass with code: BELLY20
6. Get Coaching with Dr. Glenn Hill

HEAL YOUR GUT:

Option #1) 👉 Join the Better Belly Blueprint today!

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RESOURCES:

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LINKS:

1. JOIN → Join our FREE Facebook Group
2. FOLLOW → @betterbellytherapies
3. ASK → Ask a Question for the Podcast
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SHOW US YOUR LOVE:

1. If this podcast episode positively impacted you, please leave a Rating and Review for the podcast. It'd mean so much! ❤️

*This episode was first published at BetterBellyTherapies.com/307

Mentioned in this episode:

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