# Emotion Regulation: Top 10 Neuroscience-Backed Tools | Ethan Kross & Emma Seppälä

Page: https://stenobird.com/podcast/10-happier-with-dan-harris-839823/emotion-regulation-top-10-neuroscience-backed-tools-ethan-kross-emma-sepp-l
Text version: https://stenobird.com/podcast/10-happier-with-dan-harris-839823/emotion-regulation-top-10-neuroscience-backed-tools-ethan-kross-emma-sepp-l.md
Podcast: [10% Happier with Dan Harris](https://stenobird.com/podcast/10-happier-with-dan-harris-839823)
Published: 2026-05-18T03:00:00+00:00
Episode link: https://05620661-2103-4fe0-9ab9-92bfc4d9cf22.libsyn.com/emotion-regulation-top-10-neuroscience-backed-tools-ethan-kross-emma-seppl
Audio file: https://dts.podtrac.com/redirect.mp3/pscrb.fm/rss/p/mgln.ai/e/35/traffic.libsyn.com/secure/05620661-2103-4fe0-9ab9-92bfc4d9cf22/TPHP26_Ethan_Kross_and_Emma_Seppala_-16LUFS_FINAL_MIX_V3_Tom_Riste-Smith.mp3?dest-id=4933335
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Duration seconds: 3632

## Resource

Manage anxiety, rewire your inner critic, and never worry alone. Emma Seppälä, PhD is a psychologist and research scientist from Yale, and the author of two books, The Happiness Track and Sovereign . Ethan Kross, PhD is a professor at the University of Michigan, where he leads the Institute for Mental Fitness. He is the author of two books, Chatter and Shift . In this episode we talk about: What emotions actually are, and why even anxiety and anger serve a purpose Why self-criticism backfires, and what the research shows about self-compassion instead How chronic suppression makes your emotions stronger, not weaker Regulation tools you can use in the moment to shift emotional states Get the 10% with Dan Harris app here Sign up for Dan's free newsletter here Follow Dan on social: Instagram , TikTok Subscribe to our YouTube Channel Additional Resources: Support Christina Feldman's Healing Journey Join Dan, Sebene Selassie, and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18. Grab your in-person spot here , or sign up to livestream here ! To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris This episode is sponsored by: BetterHelp — Online therapy, matched to your needs. Get 10% off your first month at https://www.betterhelp.com/happier ButcherBox — Premium, responsibly sourced meat delivered to your door. New listeners get free sirloin tips, ground beef, or chicken wings in every box for life, plus $20 off at https://www.butcherbox.com/happier Spark — Clean energy and focus with zero sugar. Get 30% off and free shipping with code HAPPIER at https://www.drinkspark.com

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