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The Big SilenceNormalizing conversations around mental health and empowering people to turn their challenges into triumphs. Author: Karena Dawn
Where there is darkness, there is an immense opportunity for light. The Big Silence aims to normalize conversations around mental health and empower people to turn their challenges into triumphs. Hosted by Karena Dawn mental health advocate, wellness entrepreneur, co-founder of Tone It Up, and New York Times bestselling author The Big Silence is creating a safe space to share our story, and for you to share yours. Like so many, Karena has experienced profound grief and trauma. Growing up with a mother diagnosed with paranoid-schizophrenia, her childhood was filled with traumatic experiences that resulted in repressed emotions of guilt, shame, depression, and eventually, a suicide attempt. Though filled with this darkness, Karena was able to find deep joy. And with The Big Silence, she's creating a space for you to find that joy, too. This podcast will feature in-depth conversations with psychologists, spiritual leaders, public figures, friends, and anyone who has been impacted by a mental health condition either themselves, or through a family member or a friend. Suffering in silence only reinforces the stigma behind mental health issues and builds boundaries that prevent healing. Wherever you are, whatever you're going through, you have a spark of greatness inside of you. No more embarrassment, no more shame, only healing. -- A non-profit 501(c)3, The Big Silence Foundation provides resources and support to anyone directly or indirectly impacted by mental illness. 'The Big Silence' theme song was written and performed by James Nicholas Kinney. Executive Handyman, Bobby Goldstein. Language: en Genres: Education, Health & Fitness, Mental Health, Self-Improvement Contact email: Get it Feed URL: Get it iTunes ID: Get it Trailer: |
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Permission To Feel: Dr. Marc Brackett on Male Emotions, Grief & the Science of Regulation
Episode 187
Thursday, 26 February, 2026
In this conversation with Dr. Marc Brackett, founder and director of the Yale Center for Emotional Intelligence, Karena explores the science of emotional regulation, the RULER framework (Recognizing, Understanding, Labeling, Expressing, and Regulating emotions), and why traditional approaches to handling feelings often fail. Dr. Brackett shares his personal story of childhood trauma, discusses the unique challenges men face with emotional expression, and provides practical strategies for dealing with grief, anxiety, and everyday emotional overwhelm.How do you actually deal with your feelings instead of suppressing them—and why is emotional intelligence the key to better mental health, relationships, and longevity?Understanding how to regulate your emotions isn't about fixing or judging them—it's about building the vocabulary and tools to recognize, understand, and work with what you're feeling.(01:23) The RULER Framework & Navigating Grief Without JudgmentHow to be present for others during loss while protecting your own well-beingBecoming an "emotion scientist vs. emotion judge" during difficult timesEmotionally intelligent time travel: recognizing temporary circumstances and taking space when needed(07:18) Why Men Are Drowning in Suppressed Emotions & The Uncle Marvin StoryGender differences in emotional expression are socialized, not biologicalHow "toughen up" culture teaches boys to deny and suppress feelingsDr. Brackett's childhood sexual abuse, bullying, and why suppression creates emotional debt(15:42) From Trauma to Yale: Building Emotional Vocabulary & Understanding AnxietyHow childhood pain sparked Dr. Brackett's career researching emotional intelligenceWhy precise emotional vocabulary mattersBuilding emotional granularity to better understand your internal state(27:35) Realistic Optimism, Toxic Positivity & Six Strategies for Dealing With FeelingsWhy "everything will be fine" is dangerousLearn to deactivate your nervous system through meditation and breathworkThe biology of regulation: sleep, nutrition, and movement directly impact your ability to manage emotions(38:46) The Dealing With Feeling Wheel: Monthly Check-Ins for Emotional HealthMonitoring self-talk, breathing practices, reflection, and social connectionAssessing sleep quality, nutrition habits, and movement patternsWhy all these elements work together for mental health and longevityYou Are Note Alone, Try These Resources to Find Support:Text HELLO to 741741 to connect with a Crisis Counselor. Free and confidential support, 24/7, for everyone who needs it988 Lifeline: free and confidential help is always available. If you or someone you know is in immediate crisis, please reach out right away. In the United States, you can dial or text 988 to connect with the Suicide & Crisis Lifeline, available 24/7.The Big Silence Resource GuideGuest ResourcesVisit his websiteExplore the RULER ApproachFollow Dr. Marc Brackett on InstagramDownload the How We Feel appListen to his podcast: Dealing with FeelingRead his books: Permission to Feel and Dealing with FeelingIf this episode moved you, please consider supporting The Big Silence Foundation and exploring our resources:Connect with The Big Silence CommunityOrder: The Big Silence Memoir audiobookShop The Big Silence Self Love CollectionSubscribe on YouTubeDonate to The Big Silence FoundationFind exclusive offers from our supporters: https://thebigsilence.com/pages/our-podcast-partnersShow Resources:VISIT THE CHALLENGE PAGETHE BIG SILENCE PODCASTTONE IT DOWN PODCASTTone It Up AppTone It Up YouTubeTone It Up InstagramHave a message for Karena? She'd love to hear from you and share your comment or question on air!Leave Karena a voicemail: https://www.speakpipe.com/KarenaDawn
