Shift

How to Manage Your Emotions so They Don’t Manage You

By: Ethan Kross

Narrated by: Ethan Kross

Brought to you by Penguin.

Whether it’s anxiety about the dentist, boiling rage when we’re stuck in traffic or devastation after a painful break-up, our lives are filled with situations that send us spiralling. But as difficult as our emotions can be, they are also a superpower. When they’re activated in the right ways and at the right time, they function like an immune system, alerting us to our surroundings, telling us how to react to a situation and helping us make the right choices.

But how do we make our emotions work for us rather than against us? Acclaimed psychologist Dr Ethan Kross has devoted his scientific career to answering this question. In Shift, he dispels common myths – for instance, that avoidance is toxic or that we
should always strive to live in the moment – and provides a new framework for shifting our emotions so they don’t take over our lives.

Shift weaves groundbreaking research with riveting stories of people struggling and succeeding to manage their emotions – from a mother whose fear prompted her to make a spur-of-the-moment decision that would save her daughter’s life mid-flight to a nuclear code-carrying Navy SEAL who learned how to embrace both joy and pain during a hellish training activity. Dr Kross shows us that we already have access to a wide array of tools and demonstrates how to harness them to be healthier and more successful.

Filled with actionable advice, cutting-edge research and inspiring stories, Shift puts the power back into our hands, so we can control our emotions without them controlling us – and help others do the same.

'For anyone who has wondered whether they'll ever be in charge of their emotions, this book has the answer: yes' - Angela Duckworth, author of Grit

'This book does much more than make sense of emotions – it breaks new ground on how to manage them' - Adam Grant, author of Think Again

'A revolutionary guide to mastering your emotional life' – Charles Duhigg, author of Supercommunicators

© Ethan Kross 2025 (P) Penguin Audio 2025

Critic reviews

For anyone who has wondered whether they’ll ever be in charge of their emotions, this book has the answer: yes. (Angela Duckworth, author of Grit)

This book does much more than make sense of emotions – it breaks new ground on how to manage them. (Adam Grant, author of Think Again)

Packed with gems of wisdom and endless actionable advice on emotional regulation, Shift is essential reading for everyone. I couldn’t put it down. (Chris Evans)

In Shift, Dr Ethan Kross presents a revolutionary guide to mastering your emotional life. With groundbreaking research, Dr Kross dismantles persistent myths — such as the notion that avoiding our feelings is inherently harmful, or being present is always best — and offers a fresh perspective on harnessing our emotions as a source of strength. Whether you're navigating daily frustrations or significant upheavals, Shift offers actionable strategies to ensure your emotions amplify your capabilities, rather than hinder them. (Charles Duhigg, author of Supercommunicators and The Power of Habit)

A rare double threat. His academic research is world-class ... and don't we all need help regulating our emotions? (Dan Pink)