Emotion Regulation Hacks: Two Powerful Calming Techniques

Are you often overwhelmed by powerful emotions? Do you wish there were some simple, yet effective ways to reduce the emotional overload? Today I’m going to tell you about two remarkably effective techniques that can help you achieve just that.

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References
Ekman, P., Levenson, R. W., & Friesen, W. V. (1983). Autonomic nervous system activity distinguishes among emotions. Science, 221(4616), 1208-1210.

Marmolejo-Ramos, F., Murata, A., Sasaki, K., Yamada, Y., Ikeda, A., Hinojosa, J. A., Watanabe, K., Parzuchowski, M., Tirado, C., & Ospina, R. (2020). Your face and moves seem happier when I smile: Facial action influences the perception of emotional faces and biological motion stimuli. Experimental Psychology, 67(1), 14-22.

Söderkvist S, Ohlén K, Dimberg U. How the Experience of Emotion is Modulated by Facial Feedback. J Nonverbal Behav. 2018;42(1):129-151. doi: 10.1007/s10919-017-0264-1. Epub 2017 Sep 27. PMID: 29497224; PMCID: PMC5816132.

Disclaimer: All of the information on this channel is for educational purposes and not intended to be specific/personal medical advice from me to you. Watching the videos or getting answers to comments/question, does not establish a doctor-patient relationship. If you have your own doctor, perhaps these videos can help prepare you for your discussion with your doctor.

[lmzaadi]

the Mona Tracy is my new favorite piece of art

[JesstheCreative]

I haven't commented in a while but I've marveled at your channel's growth. Thus channel was/is so necessary. You're an awesome teaching Dr.

[Koda]

Im literally crying right now, this worked so well?? I'm always ruminating and making my emotions worse and I feel like this is a game changer. Thank you ❤

[caitpitts]

This is so crazy! I instinctively did willing hands AND a half smile in an attempt to stay calm during labor. No one told me to do it... I just felt like if I could keep my hands and face relaxed, everything else could relax too. I made it through 18 hours of labor in an amazing state of peace, and now it all makes sense!

[drjub]

DBT trained therapist here, Those techniques are the best!!!! And easy to handle intense emotions

[tsaftaridis]

That thumbnail deserves a prize though

[alexandria]

DBT saved my life. It really helped me because of my intense emotions.

[arttulip]

I use this while driving to prevent road rage and it really helps. It also gets a better response from other drivers than my former rage did! Im going to use it in your other suggestions. Thanks❤️

[MiliMehta]

Great video! Can you please make a video on how to stop absorbing others emotions as an HSP (highly sensitive person)

[crow_feather]

Thank You, Dr.Marks, so much for these techniques! I tried them both for the first time just now, and they helped calm my mood immensely in just a few short minutes! I've needed something like this for so long! Thank You, from the bottom of my heart, for the help! ❤️

[GrammyAmanda]

This the the exact video I need right now. I’m having trouble with anger and resentment because of a particular person and situation ❤

[natnat]

This is so fascinating because I've been doing the half smile one for many years without realising lol

Edit: I do the open hands ones too. This is so interesting

[nickdavis]

THANK YOU. My therapist wanted me to go to a DBT therapy specialist. I looked up, sounded stupid but this video, I'm trying all your suggestions
I have PTSD, Bad Anxiety, panic. Attacks etc
I would love to have you as my own therapist. I love your channel, very informative and straight forward. I know you spend a lot of time editing. I just want you to know that I appreciate you!, 💯%

[booksale]

Hi Doc, i’m not sure if it’s been a while or there’s a new artistic Director, but these new video formats are very creative! Whomever or the team behind the creative compositions are doing a phenomenal job!
That aside when I first started watching this video, I was sitting with my confusion of the feel your feelings at the same time. Don’t feel your feelings with your address towards the end of the video so that answers that long-standing question I’ve had. The other long-standing question I still have yet to get answered, is emotions are inherently neutral, and they are ways of communicating, a deep inner experience, so why do we continue to emphasize this culture of “appropriate” versus “inappropriate” emotions. Especially with neurodivergent individuals getting more recognition, I hope one day as a society we will move forward with a more open society to express emotions in healthy ways without penalty.
As a stereotypical, nice guy, it’s always befuddled me that my once in a blue moon expression of anger is far too unacceptable than the person who’s day today, overall unpleasant. That individual may not suffer any consequences however, the person who gets upset once in a blue moon Has all hell to pay.

[kookkookkookkook]

6:05 this is the most important disclaimer to me, never suppress to eliminate or invalidate emotions ✍️

[fatherbewithme]

Thanks to one of your videos I discovered what neuroticism is & oddly enough I was extremely neurotic as a teen & young adult being in certain public settings (school work) around the wrong crowds made my neurotic symptoms a thousand times worse but whenever I was with the right ppl who were supportive I notice I wasn't so neurotic

[bestrongandloveyourself]

Great tips! Thank you so much! 🥰🥰🥰
I like to listen to guided meditation where they say to smile softly and to turn palms of the hands up and it usually makes me very peaceful 😊 these hacks definitely work for me! 😊

[peterreed]

I've mastered the ability to regulate, moderate, repress and depress emotions and feelings. It really comes in useful. I recently attended a funeral and I literally felt no emotions, positive or negative. It also means people are unable to read me and this comes in handy more often then you might think.

[marcussampaio]

Thank you again. Please keep going, world is needing every help. We're building new perspectives that are opening the doors of a healthy future.

[cendinoteme]

Wow, I’m laying here in this morning and trying it I feel so light and my body is tingling. Thank you!