I’m a card-carrying member of Generation X, but I kind of love and identify with Generation Z:
At least a dozen job changes over nearly three decades of work.
Deep into my 30s before I could afford to buy real estate.
And the coup de grâce: It took me 27 years to pay off my student loans.
To coin a phrase: — especially when it came to work.
But having made it through to the other side, more or less, I’m at the point where I want to pass along what I’ve learned.
That’s why I paid close attention when I came across a recent article by Marc Brackett, the founding director of the Yale Center for Emotional Intelligence and author of , about what Generation Z should learn about emotional intelligence.
(Well, that and the fact that readers liked it when I wrote about Harvard and emotional intelligence recently, so I thought what they had to say about it at Yale.)
A superpower
“Your feelings at work aren’t a liability,” Brackett writes. “They’re your superpower.”
Of course, simply having emotions doesn’t make you emotionally intelligent. What separates the professionals who thrive from those who struggle is learning to work with their emotions, not for them.
According to Gallup research, nearly 50 percent of Gen-Z employees report feeling stressed “a lot of the day” — more than any other generation in the workplace today. But here’s what’s different: They’re not willing to suffer in silence about it.
Brackett’s perspective is that emotions serve as information. They help you understand what matters and what’s working.
Data isn’t always an instruction manual. Excitement can spark innovation lead to impulsive decisions. Anxiety can motivate preparation cause burnout. Frustration can help you speak up shut down collaboration.
What makes the difference is what Brackett describes as “emotion regulation.” That’s the ability to pause, process, and choose a response that aligns with your goals, not just your immediate feelings.
For me, recognizing my anxiety for what it was changed things. I could see the difference between useful concern and useless catastrophizing.
Also hugely helpful: therapy and the right anxiety medications.
(That sounds like a punchline, but it’s not.)
The nine habits playbook
Anyway, Brackett has spent two decades studying emotional intelligence. Here are nine habits for developing stronger emotion regulation skills, derived from his recent article:
1. Give yourself permission to feel.
“There are no bad emotions,” Brackett writes.
2. Name it to tame it.
Get precise. You’re not just “stressed.” Maybe you’re overwhelmed, anxious, or frustrated. Research shows that simply labeling emotions reduces their intensity.
3. Reframe before you react.
That critical feedback you received isn’t a personal attack. It’s information you can use.
4. Find your emotional allies.
A trusted colleague can help you process and problem-solve.
5. Reset your body.
Sleep, nutrition, exercise, and mindful breathing are “the unsung heroes of regulation,” Brackett writes.
6. Manage your time wisely.
Brackett asks: “How would the best version of yourself schedule your time?”
7. Understand disappointment versus anger.
“Disappointment often stems from unmet expectations,” Brackett explains, “while anger is usually about perceived injustice.” Responding to each requires a different approach.
8. Practice co-regulation.
Brackett describes “co-regulation” as when a leader’s calm presence helps steady everyone around them.
9. Hire for emotional skills.
This one is more for the hiring than the hired, but: “A candidate who can recover from setbacks, handle conflict gracefully, and elevate team morale will outperform someone who looks perfect on paper but leaves a trail of burnout.”
The Gen-Z advantage
Generation Z is entering a workplace that’s finally talking about mental health. But as Brackett points out, “Awareness isn’t enough. Skill is what changes things.”
Gen-Z has already challenged the myth that professionalism means emotional silence.
According to research from Handshake, almost nine in 10 Gen-Z workers say work-life balance and mental health are “very important” to them at work — ranking higher than advancement.
They don’t see this as being at odds with performance.
As one Gen-Z survey respondent put it: “I want to be proud of my work, and I can’t perform to the best of my ability without taking care of myself.”
For Gen-Z especially — navigating hybrid work, constant change, and systems still clinging to outdated norms — this is your edge.
You already value emotional honesty. Brackett’s framework gives you the tools to use it effectively.
As a Generation Xer to the bone, just let me ask a favor: Take what you learn, and pass it along.
Generation Alpha’s going to need some sage advice too.
7 other things
The federal government shutdown is quickly approaching the second longest on record with no end in sight. Here’s a look at its impact so far on workers, the economy and the services the government provides. (AP)
Nearly all generations and income groups plan to pull back on spending for the 2025 holidays. Only Gen X plans to increase spending slightly, as consumers search for deals and trade down on brands and retailers, per a new Deloitte report. (Retail Dive)
Nine in 10 working Americans say they plan to ignore one of the most common pieces of financial advice about Social Security: waiting until age 70 to claim benefits, which ensures higher monthly payments. Reasons: Many retirees are facing a shortfall in their own retirement savings, along with concerns that “the money may not be there if they wait.” (CBS News)
Here’s a story that’s wild both for what it’s about, and for the ironic headline used to describe it: “White House begins demolishing East Wing facade to build Trump’s ballroom.” (The Washington Post)
A pardoned January 6 Capitol rioter was arrested for allegedly threatening to kill House Minority Leader Hakeem Jeffries. Christopher Moynihan, who had been sentenced to 21 months in prison for obstructing an official proceeding and other charges but who was among the 1,500+ Capitol riot defendants pardoned by Trump hours after he took office, allegedly threatened in text messages to “eliminate” Jeffries at an event in New York City: “Hakeem Jeffries makes a speech in a few days in NYC I cannot allow this terrorist to live. ... Even if I am hated, he must be eliminated, I will kill him for the future.” (CBS News)
The Louvre Museum robbery: How thieves pulled off daring daytime heist of French crown jewels in 7 minutes. “They knew exactly what they wanted,” French Minister of Culture Rachida Dati said. “They were very efficient.” (Yahoo News)
When Tutankhamun’s tomb was uncovered in 1922, it was considered the most significant archaeological discovery of the 20th century. But archaeologists now warn that the priceless 3,300-year-old tomb is at risk of collapsing. Researchers have discovered major cracks spreading through the rock that could bring the burial site crumbling down. (Daily Mail)
Thanks for reading. Photo by Wyron A on Unsplash. I wrote about some of this Inc.com. See you in the comments!
I love the recent focus on emotional intelligence and this was another solid essay. It is useful to have different versions of something so complex to ponder.
I would offer that learning to “tame” your emotions could also be looked at firstly as learning to “name” your emotions, a technique therapists use. To me it is really self-awareness. Once you name them you can develop skills to tame them through self-management.
Emotional intelligence and developing your own personal strengths into talents is a passion of mine. Gallup builds an excellent framework with StrengthsFinders as well as their Strengths based leadership tools. It all ties together And begins with self-awareness.
Bill, you need a proofreader. The "A Superpower" section, at times, reads like bad AI writing. Otherwise, I like the article.