#45 Mastering Your Mind: Ethan Kross on Emotional Regulation & Resilience

Ever feel like your emotions are running the show instead of you? 😵‍💫 In this episode of Be the Sun, Not the Salt, we’re thrilled to welcome Dr. Ethan Kross, world-renowned expert on emotional regulation and bestselling author of Chatter and Shift. Together with Dr. Harry Cohen and Connie Fontaine, Ethan dives deep into the science and practical tools for managing your inner voice, controlling emotional chatter, and harnessing your feelings instead of being overwhelmed by them.

What you’ll learn:

• 🧠 How managing your emotions boosts your thinking, performance, relationships, and health
• 🗣️ Why self-talk in the third person (“Ethan, you got this!”) can calm your mind and reduce stress
• ⏳ Additional simple, science-backed techniques like mental time travel, expressive writing, and sensory shifts to regulate emotions
• 🤝 The power of emotional advisors and social proof to help you gain perspective and resilience
• 💡 Why venting and rumination often backfire-and what to do instead

Harry and Connie share personal stories about putting Ethan’s tools into practice, from calming pre-dive nerves to leading with emotional steadiness in daily life. Whether you’re a leader, parent, or just someone who wants to feel less “salty” and more in control, this episode is packed with actionable insights to help you be the sun, not the salt.

About Ethan Kross

Dr. Ethan Kross is a Professor in the University of Michigan’s Psychology Department and Ross School of Business, and director of the Emotion & Self-Control Lab. His groundbreaking research on emotion regulation and self-talk has been featured in The New York Times, The Wall Street Journal, The New Yorker, and on major broadcasts like CBS Evening News and NPR’s Morning Edition. Ethan is the bestselling author of Chatter: The Voice in Our Head, Why It Matters, and How to Harness It and Shift: Managing Your Emotions So They Don’t Manage You.

Helpful Links

• Learn more about Ethan Kross and his research: University of Michigan Faculty Profile
• Get Chatter and Shift on Amazon
• Watch Ethan’s popular TED Talk on mastering your inner voice: YouTube
• Follow Ethan on X and Instagram @ethankross
• All about Be the Sun, Not the Salt

Tune in for this inspiring conversation that will change how you think about your emotions-and give you the tools to master your inner chatter for a healthier, happier life. 🌞

To explore the book, or for more episodes, information, tips and tools to live a more heliotropic life, visit us at bethesunnotthesalt.com and find us on Facebook, Instagram, LinkedIn and TikTok.