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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
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5:41
Breathing Work
Behaviors
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10:21
Accept Emotions Without Trying to Eliminate Them
Behaviors
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50:50
Take a Walk
Behaviors
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50:56
Hot Yoga
Tools
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50:56
Online Workouts
Behaviors
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53:30
Process Emotions Before Entering a New Environment
Behaviors
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53:48
Meta Moment
Behaviors
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56:35
Meditation
Behaviors
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56:50
Mindfulness
Behaviors
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57:50
Label Emotions Precisely
Behaviors
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1:06:02
Check Emotions When They Affect Performance
Behaviors
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1:06:18
Check In With Your Assumptions About Emotions
Behaviors
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1:12:35
How We Feel App
Tools
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1:13:56
Cognitive Reappraisal
Behaviors
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1:14:13
Practice Gratitude
Behaviors
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1:15:18
Question Whether Your Emotional Strategy Is Effective
Behaviors
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1:32:45
Attribute Emotions to Their Actual Cause
Behaviors
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1:33:52
Call a Good Friend for Support
Behaviors
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1:34:09
Recognize Sleep Deprivation as a Limit on Regulation
Behaviors
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1:38:21
Give Excited Children a Brief Outlet Before Returning to Task
Behaviors
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1:48:01
Get Sunlight
Behaviors
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1:48:01
Work With Your Body Rather Than Trying to Conquer It
Behaviors
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1:55:54
Reduce Social Media Use When Mentally Scattered
Behaviors
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1:56:27
Take Space
Behaviors
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1:56:42
Exercise Regularly
Behaviors
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1:56:42
Prioritize Nutrition
Diet
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1:56:42
Prioritize Sleep
Behaviors
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2:15:21
Emotional Intelligence Training
Behaviors
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2:16:18
Take a Day Off From the Gym When Needed
Behaviors
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2:16:50
Take Progress Photos Monthly
Behaviors
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2:20:12
Resistance Training
Behaviors