Rather than expressing “I’m stressed out,” which can trigger anxiety, try reframing it to “you’re stressed out,” as suggested by experts. This subtle shift in perspective allows you to view the situation as an outsider, fostering greater compassion and understanding towards yourself.

Dr. Kross emphasizes that this minor linguistic change can have significant effects.

Harnessing Your Senses for Emotional Empowerment

Research conducted by Dr. Kross reveals that the simplest tools for altering your mood are often tied to your senses: sight, smell, touch, hearing, and taste.

Our brains react almost instantaneously to sensory inputs, allowing us to leverage these sensations as “emotional levers” to uplift our spirits, according to Dr. Kross. He describes touch as a “neural bullet train” that can quickly foster positive emotional responses when it’s kind and appropriate.

For instance, if you’re feeling down after a tough day, a simple hug or petting a dog can decrease cortisol, a stress-related hormone. Studies have shown that inhaling a pleasant aroma, such as the scent of coffee, can alleviate stress levels. Similarly, taking a moment to admire a scenic nature photograph can have a calming effect.

Additionally, you can use music intentionally to manage your emotional state. Dr. Kross likens his car radio to an “emotion regulation machine,” offering countless options to shift his mood. He candidly shares that his go-to song to energize himself is Journey’s “Don’t Stop Believin’.”

When employing these techniques, it’s important to remember that what works varies between individuals and contexts. “There are different tools for different people in different situations,” Dr. Kross notes. In his experience, he finds that a nostalgic ’80s track is one of his effective tools—“Don’t judge,” he adds playfully.