272 — How to Handle Big Emotions: 5 Science-Backed Skills to Stay in Control

Do you ever feel like your emotions are in charge of your day? Maybe a spike in anxiety makes it difficult to function or a burst of anger caused you to do something you regret. But what if you could manage them without just suppressing them?
 
Today, I’m sharing five powerful, science-backed strategies to help you handle big emotions. Building mental strength isn’t about suppressing your feelings, it’s about knowing how to manage them well.
 
Some of the things I talk about are:
 

• The biggest misconceptions about managing your emotions
• The difference between being mentally strong and acting tough
• How to use neuroscience to turn down the intensity of your feelings
• The simple trick that will calm your brain’s fight-or-flight response in seconds
• How to use healthy distraction to give your mind a much-needed break
• Why the stories you tell yourself can make or break your emotional state
• How to use your body to calm your mind
• The most powerful strategy to decrease emotional intensity fast

Key Takeaways:

• Labeling your emotions can reduce their intensity.
• “Changing the Channel” in your brain resets your emotional state.
• Cognitive restructuring is a science-backed way to combat unhelpful thoughts and manage emotions.
• Controlled breathing strategies can calm your mind and your body.
• A key component of Dialectical Behavior Therapy involves taking the opposite action, which can increase emotional regulation.