Shift Your Emotions with Ethan Kross

In a world filled with stressors both big and small, emotional overload can feel like the default setting. But what if emotions—rather than overwhelming us—could serve as powerful signals and guides?

That was the focus of our latest PurposeCast featuring Dr. Ethan Kross, bestselling author of Shift and Chatter, and Dr. Vic Strecher, Kumanu founder and behavioral scientist. Together, they explored the neuroscience and psychology of emotional regulation—and how to harness internal and external tools to shift our emotional "weather" in healthier, more adaptive ways.

“Emotions Are Software—Learn to Use Them”

Kross framed emotions as “software programs” we’ve evolved to help us survive and thrive. Emotions like anxiety and sadness aren’t inherently negative; they can offer valuable information and motivation—if experienced in the right intensity and duration.

But too often, these emotional programs run off course—leaving us overwhelmed, reactive, or stuck. That’s where the tools of Shift come in: science-backed techniques to change the volume, duration, or even direction of emotional states.

Vic’s Take: Purpose as an Emotional Anchor

Vic Strecher emphasized that purpose is more than an abstract value—it’s a real, measurable asset when it comes to managing emotions. Whether it’s the image of a loved one, a walk in nature, or a connection to something bigger, tapping into what matters most can serve as an internal stabilizer when emotions start to spiral.

He also shared research that shows how purpose-linked coping strategies—like seeing the big picture or turning to rituals—can significantly improve emotional regulation.

What You’ll Learn in This PurposeCast

• Why “negative” emotions like anxiety and sadness are essential—and how they help us
• How to shift your emotional state using both internal (self-talk, reframing, perspective) and external (music, images, rituals) tools
• The myth of venting and the science of more effective emotional conversations
• Why time-traveling in your mind (past or future) isn’t bad—and how to do it more skillfully
• How kids—and adults—can develop a sense of emotional agency

One of Our Favorite Moments

“You can design your physical environment like a spy safehouse—except instead of weapons, you fill it with emotional tools: photos of loved ones, music, even scent. That’s how you create a space that helps you regulate emotion on demand.”
— Dr. Ethan Kross

Watch the Recording

Missed it live? Watch the recording now at the top of this page.

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