The science of emotional regulation — and how to do it better

Emotional intelligence functions as a strategic tool for managing internal states to achieve personal and professional goals. Rather than categorizing emotions as inherently good or bad, viewing them as informative signals allows for better regulation and decision-making. Mark Brackett, founding director of the Yale Center for Emotional Intelligence, introduces the RULER framework—Recognizing, Understanding, Labeling, Expressing, and Regulating—to help individuals navigate complex feelings. This approach emphasizes that emotional regulation is a skill requiring practice, similar to the scientific method, where one monitors strategies and adjusts behaviors for optimal outcomes. Addressing the cultural stigma surrounding male emotional expression, Brackett highlights that developing emotional literacy is essential for authentic relationships and long-term well-being, noting that suppressing emotions often leads to detrimental health consequences.