Hack Your Happiness29 Touko 2025

This Is How You Take Control of Your Emotions (Backed by Science): Dr. Ethan Kross

He’s one of the world’s top psychologists, a bestselling author, and a leading expert on how we understand and manage emotion. Mercedes and Anastasia are joined by Ethan Kross. He's a professor of psychology and management at the University of Michigan and director of the Emotion & Self Control Laboratory. Listen in to this episode to unravel what’s really going on in our heads, why we're wired to feel things so deeply, and how to take back control. Ethan opens up about his own journey — from childhood curiosity to scientific breakthroughs — and offers advice he gives his own daughters about building emotional resilience.

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Support Us:

⁠⁠⁠⁠⁠https://smallbitsofhappiness.com/welcome-to-hack-your-happiness/⁠⁠⁠⁠⁠

Visit Ethan's website:

https://www.ethankross.com/

Ready to Hack Your Happiness some more? Listen to our interview with professor and psychologist, Dr. Meg Jay. In this episode, Meg shares advice for navigating the uncertainty of growing up & the future,⁠ how to manage changing friendships, and hacks for becoming confident within yourself.

https://open.spotify.com/episode/5pWXMWROKqEmm0TReLglAd?si=n6Q_07-_Ri2ezxjx6_cwjg

(00:00) Intro

(01:24) How Ethan Got Started

(04:01) Our Family's Affect On Our Emotions

(04:51) Ethan's Greatest Challenge

(06:58) What Should Every Teen Know About Emotions?

(10:54) What Is The Purpose of Emotions?

(16:17) How To Influence Your Culture

(19:25) Is Social Media Poisonous?

(21:37) Emotions Are Contagious - Here's How To Bring Positivity Into Your Relationships

(26:59) Sharing Emotions vs Keeping Emotions In

(31:44) The MOST Helpful AND Under-used Hack

(35:11) Your First Step In Emotional Regulation

(38:06) What Are Shifters?

(42:06) How Should I Handle Rejection?

(45:47) The SHOCKING History of Emotions

(50:35) How Do The Teen Years Impact Emotional Development?

(53:33) What Brings Ethan A Small Bit of Happiness?

(54:49) Key Takeaways

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