Effective Strategies for Regulating Emotions in Uncertain Times

Speaker: Dr. Marc Brackett, Director at Yale Center for Emotional Intelligence

Key Topics

• Introduction by Nikki Elbertson from the Yale Center for Emotional Intelligence.
• Importance of managing emotions in uncertain times.
• Discussion around Dr. Brackett's "Big Seven Evidence-Based Strategies for Regulating Emotions."

Introduction

• Host: Nikki Elbertson, Director of Content Communications at Yale Center for Emotional Intelligence.
• Nikki’s role: Introduce the speaker, manage Q&A and chat functions, assist with technical issues.
• Introduction to Dr. Marc Brackett.

The Big Seven Strategies

1. Mindful Breathing

• Helps deactivate and calm the nervous system.
• Techniques: counting breaths, focusing on an image, repeating phrases.
• Benefits: Decreases cortisol, improves focus, reduces anxiety.

2. Self-Care

• Importance of sleep, nutrition, and exercise.
• Positive relationships and feeling safe and connected are crucial.
• Techniques: Light stretching, warm showers, maintaining routines.

3. Healthy Relationships

• Building strong connections with family, friends, and colleagues.
• Practice positive empathy and perceived support.
• Importance of being a role model and providing support to children and peers.

4. Managing Thoughts

• Positive self-talk and reappraisal.
• Strategies: Referring to oneself in the third person, distanced self-talk.
• Techniques: Encouraging words, creative problem-solving.

5. Managing Life: Routines and Structure

• Establishing routines for predictability and overcoming chaos.
• Techniques: Setting up a work space, maintaining a schedule, including time for exercise and relaxation.

6. Being a Preventionist

• Avoid surrounding yourself with negative influences.
• Limiting exposure to social media and news to reduce anxiety.
• Focusing on supportive relationships and routines.

7. Engaging in Enjoyable Activities

• Prioritizing hobbies, creativity, and relaxation.
• Techniques: Writing letters, shaking up routines, engaging in new activities.
• Benefits: Enhances creativity, reduces stress, and improves overall well-being.

Key Takeaways

• Permission to feel all emotions is vital; emotion regulation is not about suppression.
• Distinguishing between emotion scientist (curious and open) and emotion judge (critical and fixed mindset).
• Developing emotion regulation skills takes time and requires practice.
• Being a positive role model and fostering a supportive environment enhances well-being and facilitates emotion regulation.

Final Thoughts

• Encouragement to apply these strategies daily for improved emotional health and resilience.
• Emphasis on the importance of self-compassion, positive relationships, and continuous self-improvement.

Resources and Further Information

• Website: RULER Approach
• Free resources available, including webinars and articles related to emotional intelligence.