How to Better Regulate Your Emotions | Dr. Marc Brackett

Item: How to Better Regulate Your Emotions | Dr. Marc Brackett
Rating: 5
Author: PostSingularity Institute

Humanities, Social Sciences & Thought Personal Development VSPPopular psychology VSPQEmotions and emotional intelligence

🎙 Andrew Huberman 👥 7.6M 📅 April 20, 2026 ⏱ 147 min 👁 203K 📄 expert opinion 🧭 2026-08-02

Available in: English (current) Français

Keywords

emotion regulationemotional intelligenceRULERmeta-momentmindset

Summary

In this episode, Dr. Marc Brackett, founding director of the Yale Center for Emotional Intelligence, discusses the science of emotion regulation and provides practical tools to enhance emotional intelligence. He defines emotion regulation as using emotions wisely to achieve goals, emphasizing that it involves a set of goals and strategies (PRIME: prevent, reduce, initiate, maintain, enhance) and is influenced by emotion, person, and context. Brackett challenges the misconception that emotion regulation means eliminating emotions, instead advocating for a healthier relationship with them. He introduces the RULER approach (Recognizing, Understanding, Labeling, Expressing, Regulating) and the meta-moment tool for pausing and choosing responses. The conversation covers the role of mindset, the influence of childhood and gender socialization, and the importance of emotional intelligence in relationships, work, and education. Brackett also discusses the impact of modern issues like AI and disconnection on emotional well-being. The episode includes practical exercises like the ‘Point of Connection’ game and emphasizes the need for emotional intelligence training in schools and workplaces.

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Critical Evaluation

The episode provides a comprehensive and accessible overview of emotion regulation, grounded in the expertise of Dr. Marc Brackett. The discussion is well-structured, moving from definitions to practical tools, and is enriched by Brackett’s personal anecdotes and research insights. The scientific credibility is high, given Brackett’s role at Yale and his extensive work in emotional intelligence. However, the content is primarily an expert opinion and discussion rather than a systematic review or presentation of new research. While Brackett references his own work and the RULER framework, specific citations to peer-reviewed studies are limited within the episode. The practical tools, such as the meta-moment and PRIME goals, are clearly explained and actionable, making the content valuable for a broad audience. The conversation also addresses important societal issues, such as emotional socialization of boys and men, and the impact of modern technology on emotional connection. The ad breaks are clearly separated and do not detract from the content. Overall, the episode is highly informative and offers practical value, though viewers seeking rigorous scientific evidence might need to consult the referenced literature. The title accurately reflects the content, and the episode successfully delivers on its promise to provide tools for better emotion regulation.

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Title / Content Match

The title accurately reflects the content, which focuses on practical strategies for emotion regulation.

Quality & Reliability

8/10

The episode features a recognized expert (Dr. Marc Brackett, director of Yale Center for Emotional Intelligence) discussing emotion regulation with scientific grounding. The content is well-structured, practical, and aligns with established psychological frameworks (e.g., RULER, meta-moment). However, it is primarily an expert opinion and discussion, not a systematic review or original study, and some claims lack direct citations within the episode.

Chapters

Cited Sources

Marc Brackett's Website — Official website of Dr. Marc Brackett, providing information about his work and resources.
Yale Center for Emotional Intelligence — Center directed by Dr. Brackett, focusing on emotional intelligence research and applications.
Marc Brackett's Academic Profile — Academic profile at Yale University, detailing his research and publications.
Dealing with Feeling Podcast — Podcast by Dr. Brackett, further exploring emotional intelligence topics.
Huberman Lab Show Notes — Show notes for this episode, providing additional resources and references.

Concurring Sources

Permission to Feel (Book) — Book by Dr. Brackett that expands on the ideas discussed in the episode.
Dealing with Feeling (Book) — Another book by Dr. Brackett, focusing on emotional intelligence.

External References

Contribution & Novelties

The episode offers a clear, actionable framework for emotion regulation, emphasizing that it is not about eliminating emotions but changing one’s relationship to them. Dr. Brackett introduces the PRIME goals and the meta-moment tool, which are practical and applicable in daily life. The discussion also highlights the importance of emotional intelligence in various contexts, including education and leadership, and addresses gender differences in emotional socialization.

Pour aller plus loin :

RULER Approach — The evidence-based framework for social and emotional learning developed by Marc Brackett and colleagues.
Emotion Regulation — Overview of the concept and strategies.
James Gross’s Process Model of Emotion Regulation — A widely cited model that categorizes strategies like reappraisal and suppression.

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Radar Profile

The radar profile shows high scores in quantity of information and fiabilité, reflecting the depth and credibility of the content. The niveau technique is moderate, making it accessible to a broad audience. The overall balance indicates a well-rounded, informative episode.

Reliability 8/10

💬 Positif. Sur les 30 commentaires analysés, les spectateurs expriment une gratitude marquée pour les outils pratiques et les insights personnels, avec plusieurs mentions de changements de vie et d'appréciation pour la vulnérabilité de l'invité.