For episode 268, Emma Seppälä returns to the Metta Hour for our ongoing Anxiety Series.

In this series, Sharon is speaking with Mental Health experts, providers and different researchers for tools to work with anxiety in increasingly challenging times. This is the eighth episode in the series.

Emma Seppälä is a best-selling author, Yale lecturer, and international keynote speaker. She teaches executives at the Yale School of Management and is faculty director of the Yale School of Management’s Women’s Leadership Program. She is also the Science Director of Stanford University’s Center for Compassion and Altruism Research and Education. A psychologist and research scientist by training, Emma’s expertise is the science of happiness, emotional intelligence, and social connection. Her latest book, “Sovereign: Reclaim Your Freedom, Energy, and Power in a Time of Distraction, Uncertainty, and Chaos” came out in 2024.

In this conversation, Emma and Sharon speak about:
- Mental Health study on university students
- How self-compassion figures into wellbeing
- Reflective Best-Self Exercise
- How the Dalai Lama made a mistake
- Sovereignty: awareness + courage + energy
- Suppressing emotions makes them stronger
- Emma’s experience with an Eating Disorder
- Working with difficult emotions
- Different regulation techniques
- Breathing techniques for regulation
- Research on Lovingkindness
- Benefits of meditation
- How intuition can help our anxiety

Emma closes the conversation with a guided breathing practice. To learn more about Emma’s work and get a copy of “Sovereign” on her website.

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