Length1h 28m
About this audiobook
Most of what gets written about emotional control is either soft pop psychology or a list of breathing tricks. This book is neither. It is a field guide to what affective neuroscience, clinical psychology, and behavioral medicine actually know about how human beings regulate what they feel — and how to apply that knowledge starting tomorrow morning.
Audiobook details
GenreSelf-Help
Length1 hr 28 mins
Narrated byListen with 1,000+ voices
FormateBook with Audio
Publish dateMar 1, 2004
LanguageEnglish
Table of contents
1Introduction
2What this book argues
3What you will learn
4What this book is not
5What emotional control actually is
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6Emotion versus reaction
7Why emotional control matters — what the data show
8Key takeaways
9Action steps
10Reflection questions
11Chapter 2: Why Most People Lose Control of Their Emotions
12The “amygdala hijack” — useful metaphor, imprecise neuroscience
13The main drivers of emotional dysregulation
14The emotional accumulation effect
15Key takeaways
16Action steps
17Chapter 3: The Science Behind Emotions
18A short tour of the emotional brain
19The autonomic nervous system
20Stress chemistry
21Neuroplasticity — what actually changes with practice
22The theory of constructed emotion — why it matters in practice
23Key takeaways
24Chapter 4: Self-Awareness — The Foundation of Emotional Mastery
25Why awareness comes first
26Affect labeling — the simplest intervention with the most data
27Practical affect-labeling protocol
28The “pause” — what is actually being trained
29Journaling — why it works when it works
30A simple evidence-based journaling protocol
31Action steps
32Chapter 5: Controlling Reactions in Difficult Situations
33Response vs. reaction — the mechanism
34Cognitive reappraisal — the most-studied regulation skill
35Three reappraisal techniques with evidence
36When reappraisal does not work
37The STOP technique
38Receiving criticism — a structured response
39Difficult conversation framework
40Action steps
41Chapter 6: Managing Anger, Anxiety, and Stress
42Anger
43Anxiety
44Stress
45Action steps
46Chapter 7: Building Emotional Resilience
47What resilience actually is
48What predicts resilience
49Reframing as a resilience skill
50Acceptance — what it actually means
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