At Unleash World conference in Paris, Dr. Ethan Kross, a renowned Professor of Psychology and Management from the University of Michigan, delivered a thought-provoking presentation titled “Mastering Emotion Management: Boosting Performance and Well-Being.” Our Managing Director, Claire Harrison, attended this insightful session, and here we explore the key takeaways from Dr. Kross’s talk and how emotion management can significantly impact both personal well-being and workplace performance.
The Topic: Emotion Management for Success
Dr. Kross’s presentation focused on the critical role that emotion management plays in boosting performance and overall well-being. By learning to control the inner dialogue or “chatter” that occurs in our minds, individuals can enhance their focus, reduce stress, and improve decision-making. Whether it’s a high-performing athlete battling self-doubt or a business leader dealing with overwhelming stress, mastering emotion management is essential for success in both personal and professional life.
The Challenges of Managing Our Inner Voice
Dr. Kross began by explaining that everyone has an internal voice—a constant stream of thoughts that can either support or sabotage our well-being. He shared examples of high-achieving individuals, such as Rafael Nadal, who struggle with silencing the mental chatter that distracts them from performing at their best. Even successful business leaders like Arianna Huffington have described their inner voice as an “obnoxious roommate” that hinders decision-making and adds to stress.
This internal dialogue, while necessary for self-reflection and planning, often turns into negative chatter during stressful moments. The more we dwell on negative thoughts or overthink problems, the more difficult it becomes to focus on the present and perform optimally. Dr. Kross highlighted that the key to overcoming this challenge lies in mastering how we manage and direct our inner voice.
What Problem Is Being Solved for Businesses and Employers?
In today’s fast-paced business environment, employees at all levels face immense pressure to perform. From executives managing large teams to entry-level employees meeting tight deadlines, emotional distractions and stress are common challenges that reduce productivity and well-being. Without proper emotional management tools, these distractions can lead to burnout, decreased job satisfaction, and strained relationships at work.
For businesses, unmanaged emotional chatter can negatively impact employee performance, team dynamics, and overall company culture. Employees who are constantly battling inner negativity or stress are less likely to make sound decisions, engage with their teams effectively, or contribute to a positive work environment. This ultimately leads to higher turnover rates, reduced performance, and lower employee engagement.
The Science Behind Emotion Management
Dr. Kross explained that the inner voice is part of our working memory, a crucial cognitive tool that helps us retain and process information. While this inner voice allows us to plan, rehearse, and self-reflect, it also has a darker side when it turns into unproductive chatter. This negative chatter not only disrupts our focus but also amplifies stress responses, which can take a toll on both mental and physical health.
Dr. Kross pointed out that the human brain is wired to ruminate on challenges, which can lead to chronic stress if left unchecked. He shared research on how prolonged negative self-talk activates the body’s stress response, contributing to health issues like cardiovascular disease, inflammation, and even reduced immune function.
In contrast, learning to harness the power of our inner voice can help individuals navigate life’s challenges more effectively. Techniques like positive self-talk, distanced self-reflection, and mindfulness can transform the way we respond to stress and improve emotional well-being.
Tools for Managing the Inner Voice
Dr. Kross outlined several practical tools that individuals can use to manage their inner voice more effectively. One of the most powerful techniques he discussed was distanced self-talk, which involves shifting from a first-person perspective to a third-person or second-person perspective. This method allows individuals to create psychological distance from their emotions, making it easier to think objectively and calmly during stressful situations.
For example, instead of thinking, “I’m so stressed about this project,” you would say, “You’re stressed, but you’ve handled projects like this before. What’s the best way to move forward?” This technique helps quiet the emotional chatter and boosts problem-solving skills.
Dr. Kross also discussed the importance of self-coaching through positive self-talk. Athletes and business professionals alike have found that motivating themselves with affirmations like “I can do this” or “I’m capable” improves performance and reduces anxiety during high-pressure moments. Engaging in constructive dialogue with yourself helps reinforce confidence and focus.
Managing Chatter to Improve Relationships and Well-Being
One of the key insights from Dr. Kross’s presentation was that emotional chatter doesn’t just affect individual performance—it also impacts relationships. When we’re consumed by our own thoughts, it’s difficult to be present and engaged with others, leading to misunderstandings and strained interactions.
Dr. Kross explained that excessive venting of emotional chatter can also be detrimental. While sharing experiences can strengthen relationships, constantly venting without processing emotions can leave the underlying issues unresolved. Instead, he advocated for more constructive conversations where emotions are acknowledged, but solutions are also explored.
The Importance of Awe and Nature in Reducing Chatter
In a fascinating part of his presentation, Dr. Kross highlighted research that shows how experiencing awe—often triggered by nature—can significantly reduce chatter and improve emotional well-being. When people are exposed to awe-inspiring environments, such as a scenic mountain or a beautiful sunset, they tend to feel smaller in the grand scheme of things, which helps put their worries into perspective.
He shared examples from studies involving military veterans and first responders, where spending time in nature helped alleviate stress and reduce symptoms of PTSD. This reinforces the importance of incorporating nature-based activities or even awe-inspiring visuals into daily life as a way to manage stress and boost emotional resilience.
Claire’s Top 5 Take-outs
After attending Dr. Ethan Kross’s presentation, Claire Harrison has identified five practical strategies that businesses and individuals can implement to improve emotion management and performance:
- Practice Distanced Self-Talk – Encourage employees to use distanced self-talk by referring to themselves in the third person when faced with stressful situations. This technique creates emotional distance and helps them think more objectively.
- Promote Positive Self-Coaching – Incorporate positive self-talk techniques in the workplace by encouraging employees to engage in constructive dialogue with themselves, particularly during high-pressure situations.
- Focus on Mindfulness and Presence – Reduce the impact of chatter by promoting mindfulness practices that help employees stay present and engaged in their tasks, improving focus and performance.
- Encourage Nature-Based Activities – Offer opportunities for employees to engage with nature, whether through outdoor team-building exercises or awe-inspiring visuals in the workplace. This can reduce stress and boost overall well-being.
- Create Supportive Communication Environments – Foster a workplace culture where employees can share their emotions constructively, but also focus on finding solutions. This approach helps reduce unproductive venting and strengthens workplace relationships.
Mastering emotion management is key to boosting both personal well-being and workplace performance. By implementing the strategies outlined by Dr. Kross, businesses can create a more resilient workforce that is better equipped to handle the stresses of modern work life.
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Claire Harrison is the Founder and Managing Director of Harrisons, a flourishing HR consulting business that sprouted in 2009 from Claire’s passionate belief that inspiring leaders and superstar employees are the key success factor to any business. With over 20 years’ experience, Claire has worked as a HR Director of multi-national organisations, as a Non-Executive Board Director, and a small business owner. Claire’s corporate career includes working with companies such as BHP, Westpac, Fonterra and Mayne Nickless.
