Emotional Regulation. Scientific Methods for Building Resilience

Ethan Kross’s new bright book— the author of the international bestseller “The Inner Voice,” which made it onto Amazon’s list of best non-fiction books of 2021 and was sold in 40 languages even before the manuscript was submitted.

This time, Cross takes a detailed look at how emotions work and how to manage them. Inside you’ll find data from fresh scientific research, an analysis of persistent misconceptions about the emotional sphere, as well as a set of modern, truly practical strategies you can apply every day. The approach is illustrated with vivid stories and examples—from preparing special forces fighters to ordinary family and work situations—so the reading stays dynamic and engaging.

This is an applied guide based on the achievements of psychology and neuroscience, showing how to turn emotional reactions into a managed resource. The book will be useful for those who live and work under conditions of tension and uncertainty: managers, specialists in helping professions, parents, teachers, entrepreneurs, students. It’s for everyone who gets stuck in anxiety, anger, or a sense of guilt, encounters burnout and conflicts, and feels the gap between understanding what’s “right” and automatic habitual reactions. Here, negative experiences aren’t labeled as a malfunction—on the contrary, they’re considered as a signal and a tool you can learn to use.

A special value of the book lies in its concrete methods: working with sensory “anchors” (sound, smell, touch), techniques for redirecting attention, cognitive reframing, setting up your environment and social contacts. These tools develop flexibility and help you choose the most suitable way for your specific goal and circumstances. Once you master them, it becomes easier and faster to get out of destructive states, increase resilience and awareness, improve relationships, and achieve stronger results.