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Andrew Huberman
Apr 20, 2026
32 protocols
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How to Better Regulate Your Emotions | Dr. Marc Brackett
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Behaviors
Greet Anxiety Internally
“But sometimes I just say hello to it. It's like, hey, how you doing today?”
0:12 ·
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In this episode
32 protocols
▶
0:12
Greet Anxiety Internally
Behaviors
“But sometimes I just say hello to it. It's like, hey, how you doing today?”
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5:41
Breathing Work
Behaviors
“You've got to, like right now, if I were anxious, it's like, Mark, you got to use some cognitive strategies or breathing work. I can't go anywhere, so I'm stuck.”
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10:21
Accept Emotions Without Trying to Eliminate Them
Behaviors
“A lot of people think emotional regulation is getting rid of a feeling. It's not what it is. It's just having another relationship to it.”
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50:50
Take a Walk
Behaviors
“It's tough right now, but here's what I'm doing. I'm going for that walk every day at 5 o'clock.”
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50:56
Hot Yoga
Tools
“I can't go to my hot yoga class, but guess what? I found new workouts online that I'm doing, and I'm doing X, Y, and Z.”
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50:56
Online Workouts
Behaviors
“I can't go to my hot yoga class, but guess what? I found new workouts online that I'm doing, and I'm doing X, Y, and Z.”
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53:26
Process Emotions Before Entering a New Environment
Behaviors
“I notice that I'm feeling this anger, this frustration. I'm about to go into a new environment with my family, and I know because I'm emotionally intelligent that it's not going to be pretty if I don't process that emotion before I move into the next situation.”
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53:48
Meta Moment
Behaviors
“I'm going to take what I call a meta moment. I'm going to pause. I'm going to take a breath. I'm going to think about the best version of Mark, the father I want to be, the husband I want to be. And then I'm going to open the door and arrive through that lens.”
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56:35
Meditation
Behaviors
“So do you recommend that people meditate in order to become better emotion regulators? 100%. Especially because if you can't be still, it's going to be hard to access the good strategies.”
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56:50
Mindfulness
Behaviors
“I know that we're obsessed in our world right now with breathing and mindfulness, and it's great. But it's not enough.”
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57:50
Label Emotions Precisely
Behaviors
“The next is like, you got to know what you're feeling because the feeling, as I said in my formula earlier, is going to drive the strategy selection. So that labeling piece is really important.”
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1:06:02
Check Emotions When They Affect Performance
Behaviors
“Emotions matter when they're going to either help or interfere with our performance. That's when we have to check in.”
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1:06:18
Check In With Your Assumptions About Emotions
Behaviors
“But checking in with one's assumptions based on our upbringing, I think would be very useful. That's the point.”
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1:12:35
How We Feel App
Tools
“We have our app that you've seen, the How We Feel app, to give you that vocabulary.”
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1:13:56
Cognitive Reappraisal
Behaviors
“Then we gotta learn how to rethink our feelings That the programming we have to do We have to learn some of the things that you spoken about on other podcasts here whether it the cognitive reappraisal”
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1:14:13
Practice Gratitude
Behaviors
“whether it's the reframing, whether it's the distancing, whether it's having gratitude as”
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1:15:18
Question Whether Your Emotional Strategy Is Effective
Behaviors
“Reframing is playing with this idea of telling yourself a new story, but you have to always be a scientist about it. And that's the one thing about all the strategies, is that you have to come back as a scientist and ask yourself the question, is this helping me live the life I want?”
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1:32:39
Attribute Emotions to Their Actual Cause
Behaviors
“And all of a sudden you have attributed the emotion to its actual cause, which is that stupid phone call, whatever happened, and you're no longer going to displace that or project it or take it out on somebody else.”
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1:33:52
Call a Good Friend for Support
Behaviors
“I need to call a good friend and just say, hey, Doug, I'm really struggling with this right now. You got some thoughts? Not a problem. Getting social support is not weak. It's smart.”
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1:34:04
Recognize Sleep Deprivation as a Limit on Regulation
Behaviors
“Maybe I got a really shitty night's sleep and I just need to recognize that I'm never going to be the best version of myself, no matter how hard I try, because I haven't replenished, you know, the resources of my brain to be the best version of myself.”
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1:38:21
Give Excited Children a Brief Outlet Before Returning to Task
Behaviors
“I want you to let him when he's like, blah, blah, blah. You can't stop talking about it and say, Johnny, I'm going to give you a minute to get up and tell everybody how excited you are, but then we're going to go back to math.”
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1:48:01
Work With Your Body Rather Than Trying to Conquer It
Behaviors
“I think mindfulness, consciousness, and the idea that we need to take care of our sleep, we need to exercise, we need sunlight. I and others have worked very hard to try and get people to understand, like, you need to work with your body.”
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1:48:01
Get Sunlight
Behaviors
“We need to take care of our sleep, we need to exercise, we need sunlight.”
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1:55:54
Reduce Social Media Use When Mentally Scattered
Behaviors
“There are some days where I just feel I can't think straight. I'm like all over the place. I realize that I've been social media too much, I realize I have like 85 things on my to-do list and I'm like, Mark, you got to go back to your mindfulness work”
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1:56:17
Take Space
Behaviors
“You need some breath work You need to just sit around You need to take that space”
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1:56:42
Prioritize Nutrition
Diet
“There are these components of our well-being that are correlated and are the same as what we do to regulate our emotions... There's the biology of the sleep, the nutrition, the physical activity.”
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1:56:42
Prioritize Sleep
Behaviors
“There are these components of our well-being that are correlated and are the same as what we do to regulate our emotions... There's the biology of the sleep, the nutrition, the physical activity.”
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1:56:42
Exercise Regularly
Behaviors
“There are these components of our well-being that are correlated and are the same as what we do to regulate our emotions... There's the biology of the sleep, the nutrition, the physical activity.”
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2:15:21
Emotional Intelligence Training
Behaviors
“Every kid should do emotional intelligence training. even if you're not going to become Mark Brackett, you can learn to regulate better than your parents.”
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2:16:18
Take a Day Off From the Gym When Needed
Behaviors
“Like, I can have a day without the gym. It's going to be good. I can go have some fun with some friends.”
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2:16:50
Take Progress Photos Monthly
Behaviors
“And by the way, I took photos of myself every month. every month religiously. And the proof is in the photos.”
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2:20:12
Resistance Training
Behaviors
“The Mike Menser, one of the great trainers, gave me the advice to do low volume, high intensity resistance training, each body part once a week and train only three times per week, maybe four, never more than 75 minutes, but to really learn to enjoy training extremely hard.”