How to Better Regulate Your Emotions | Dr. Marc Brackett

Emotion regulation involves using emotions wisely to achieve personal goals rather than attempting to eliminate feelings. Rather than suppressing or ruminating on emotions, individuals should cultivate self-awareness and adopt a "meta-moment" strategy—pausing between a stimulus and a response to consider the best version of oneself. Dr. Marc Brackett, director of the Yale Center for Emotional Intelligence, emphasizes that no emotions are inherently "bad"; instead, their utility depends on context and the strategies employed to manage them. Developing a precise emotional vocabulary and challenging internalized biases—such as the belief that vulnerability is a sign of weakness—are critical steps toward building resilience. Ultimately, effective emotion regulation functions like physical fitness, requiring consistent practice and the development of an identity centered on emotional maturity to navigate life's inevitable challenges and maintain healthy relationships.