{"podcast":{"title":"10% Happier with Dan Harris","slug":"10-happier-with-dan-harris-839823","podcast_index_feed_id":839823,"rss_url":"https://feeds.libsyn.com/570160/rss","website_url":"http://www.danharris.com","image_url":"https://static.libsyn.com/p/assets/c/7/6/5/c7656d2cb53b8c4fd959afa2a1bf1c87/10PercentHappier_CoverART_rev.jpg","author":"10% Media, LLC","episode_count":1056,"summary":"Self-help for smart people. World-class insights and practices from experts in modern science and ancient wisdom. Hosted by veteran journalist and best-selling author, Dan Harris.","last_synced_at":"2026-06-26T16:21:21.625180+00:00","page_url":"https://stenobird.com/podcast/10-happier-with-dan-harris-839823"},"episode":{"title":"Emotion Regulation: Top 10 Neuroscience-Backed Tools | Ethan Kross & Emma Seppälä","slug":"emotion-regulation-top-10-neuroscience-backed-tools-ethan-kross-emma-sepp-l","published_at":"2026-05-18T03:00:00+00:00","page_url":"https://stenobird.com/podcast/10-happier-with-dan-harris-839823/emotion-regulation-top-10-neuroscience-backed-tools-ethan-kross-emma-sepp-l","show_page_url":"https://stenobird.com/podcast/10-happier-with-dan-harris-839823","url":"https://05620661-2103-4fe0-9ab9-92bfc4d9cf22.libsyn.com/emotion-regulation-top-10-neuroscience-backed-tools-ethan-kross-emma-seppl","audio_url":"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","summary":"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","meta_description":"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 t…","key_points":[],"chapters":[],"topics":[],"duration_seconds":3632,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/10-happier-with-dan-harris-839823/episodes/emotion-regulation-top-10-neuroscience-backed-tools-ethan-kross-emma-sepp-l/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/10-happier-with-dan-harris-839823/emotion-regulation-top-10-neuroscience-backed-tools-ethan-kross-emma-sepp-l.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}