Yale Professor: Top Protocols To TRANSFORM Your Emotional Intelligence (& Your Life)
Rich Roll
Sep 15, 2025
Mindsip insights from this episode:
Differentiate anxiety from stress to manage mental health
Anxiety stems from perceived uncertainty about the future, whereas stress is caused by having too many demands and not enough resources.
Utilize feelings as data to inform decisions and behavior
While feelings are not facts, they are important data that provide evidence of something and directly impact your attention, decisions, and behavior.
Utilize "How We Feel" app to enhance emotional literacy
The "How We Feel" app is a free tool designed to teach emotional literacy by helping you plot your feelings on the Mood Meter and understand them.
Use spatial distancing to regulate emotions during difficult interactions
To regulate emotions during a difficult interaction, use a spatial distancing technique by imagining the situation as a movie you are observing rather than living.
Foster empathetic adult relationships for better adult health
New research shows that having a non-judgmental, empathetic adult figure in childhood predicts significantly better sleep, physical health, and mental health in adulthood.
Pinpoint exact emotion to uncover simple solutions
Identifying the precise emotion, such as "overwhelmed" instead of general "stress," can reveal the true cause and lead to a simple solution like scheduling empty space.
Approach anxiety to understand and strategize for emotional clarity
Instead of a signal to avoid, anxiety can be a productive signal to approach an emotion, understand why you are having it, and then strategize for the day.
Prioritize self-awareness to achieve goals over self-indulgence
Self-awareness is a gift that helps you achieve your goals, whereas self-indulgence is unhelpful navel-gazing that keeps you stuck in your feelings.
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