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In a HuffPost podcast episode of 'Am I Doing It Wrong?', hosts Raj Punjabi-Johnson and Noah Michelson interview psychologist Ryan Martin, dean at the University of Wisconsin-Green Bay and author of 'Emotion Hacks'. Amid rising stress levels from uncontrollable external events, Martin emphasizes regulating emotional reactions to protect physical health and relationships. He highlights healthy distractions as effective tools to interrupt panic and doom spirals by shifting focus away from stressors. The four recommended strategies include: 1) Contacting a friend for laughter and connection to quickly boost mood; 2) Using a 'visual security blanket' like saved funny videos, pet reels, or favorite TV reruns for instant comfort; 3) Engaging in absorbing activities such as coloring to redirect mental energy, even for short periods; and 4) Spending time outdoors in nature while focusing on a specific task like bird-watching or plant identification to enhance benefits beyond passive exposure. Martin stresses building these as regular habits rather than just emergency measures. He cautions against over-relying on avoidance, advocating balance: sometimes sitting with discomfort builds resilience, especially with issues like politics, where informed engagement matters but excessive rumination harms well-being. The discussion also touches on other mood-regulation techniques, narrative shifts, and exercise's role in emotional health. Listeners are encouraged to subscribe to the podcast for more episodes on practical life skills.