10% Happier with Dan Harris The Science of Emotion Regulation: Strategies for When You're Anxious, Angry, or Comparing Yourself To Others | Marc Brackett
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Mar 16, 2026 
Marc Brackett, Yale psychologist and founder of the Yale Center for Emotional Intelligence, explores how to handle stress, anxiety, anger, and social comparison. He talks about accepting feelings without judgment. He shares how to respond to other people’s big emotions. Plus: gratitude, self-talk, mindfulness, reappraisal, and the meta-moment.
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Emotion Regulation Is More Than Calming Down
- Marc Brackett defines emotion regulation as goals plus strategies to prevent, reduce, initiate, maintain, or enhance emotions in yourself or others.
- He says the right strategy depends on the specific emotion, your personality, and the context you are in.
Permission To Feel May Be A Master Skill
- Poor regulation harms immunity, raises cortisol, worsens eating and activity, while better regulation improves learning, decisions, relationships, health, and longevity.
- Brackett says permission to feel without judging emotions may predict well-being as strongly as relationships do.
Uncle Marvin Changed Marc Brackett's Life
- Marc Brackett links his work to childhood bullying, sexual abuse, and parents who loved him but could not handle anger or anxiety.
- His uncle Marvin asked how he felt, listened without judgment, and stayed present instead of trying to fix him.
