How to Control Your Inner Voice & Increase Your Resilience | Dr. Ethan Kross

Andrew Huberman

Nov 25, 2024

Episode description

In this episode, my guest is Dr. Ethan Kross, Ph.D., professor of psychology at the University of Michigan, director of the Emotion & Self-Control Laboratory, and author of the bestselling book Chatter. We discuss the purpose of the inner voice in your head and its impact on emotional well-being and motivation.

We also explore practical tools to manage negative internal chatter and eliminate intrusive thoughts. Topics include how music, exercise, mental distancing techniques, and expressive writing can help rescript your inner dialogue to be self-encouraging and effective in creating outward behavioral changes. Dr. Kross explains why venting to others is self-defeating and offers better alternatives. Throughout the episode, he provides research-supported, actionable protocols to help you shift your internal dialogue and accompanying emotional state, fostering greater happiness and resilience.

Access the full show notes for this episode: https://go.hubermanlab.com/kgs7A7i

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*Dr. Ethan Kross*
Website: https://www.ethankross.com
Shift: Managing Your Emotions—So They Don’t Manage You: https://amzn.to/3AZtfP5
Chatter: The Voice in Our Head, Why It Matters, and How to Harness It: https://amzn.to/3V8PB7H
Lab Website: https://selfcontrol.psych.lsa.umich.edu
University of Michigan academic profile: https://michiganross.umich.edu/faculty-research/faculty/ethan-kross
Instagram: https://www.instagram.com/ethankross
Threads: https://www.threads.net/@ethankross
X: https://x.com/ethan_kross
LinkedIn: https://www.linkedin.com/in/ekross

*Timestamps*
00:00:00 Dr. Ethan Kross
00:02:45 Sponsors: ExpressVPN & Eight Sleep
00:05:38 Inner Voice & Benefits
00:10:33 Music & Emotions
00:15:09 Shifting Emotions, Emotional Congruency, Facial Expressions
00:20:25 Resistance to Shifting Emotion; Tool: Invisible Support, Affectionate Touch
00:27:16 Tool: Expressive Writing; Sensory Shifters
00:30:41 Sponsors: AG1 & Joovv
00:33:27 Inner Voice Benefits, Thinking vs. Writing, Tool: Journaling
00:44:01 Decision Making, Individualization; Tool: Exercise
00:50:24 “Chatter,” Trauma, Depression, Anxiety
00:54:37 Sponsor: Function
00:56:25 Tool: Combating Chatter, Mental Distancing; Distraction & Social Media
01:04:30 Tools: 2 AM Chatter Strategy, Mental Time Travel; Venting
01:13:41 Time, Chatter & Flow
01:18:01 Focusing on Present, Mental Time Travel
01:22:49 Texting, Social Media, Sharing Emotions
01:28:31 AI & Individualized Tools for Emotional Regulation
01:33:07 Imaginary Friend, Developing Inner Voice; Negative Emotions
01:40:20 Tool: Nature & Cognitive Restoration; Awe; Screens, Modifying Spaces
01:49:34 Cities vs. Nature, Organizing Space & Compensatory Control
01:56:00 Emotional Regulation & Shifters, Screens
02:01:19 Historical Approaches to Manage Emotions; Motivation & Mental Tools
02:10:12 Mechanical & Behavioral Interventions, Emotional Regulation
02:15:52 Tool: Stop Intrusive Voices; Anxiety
02:21:55 Assessing Risk & Consequence; Flow & Cognitive Engagement
02:31:02 “Cognitive Velocity”; Resetting
02:36:43 Transition States, Tool: Goal Pursuit & WOOP
02:43:59 Attention, Emotional Flexibility; Avoidance
02:54:15 Emotional Contagion
03:00:22 Validating Emotions, Wisdom; Shift Book
03:06:59 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

#HubermanLab #EthanKross #Science #Psychology #Resilience

Disclaimer: https://www.hubermanlab.com/disclaimer

Mindsip insights from this episode:

Utilize mental time travel to alleviate nighttime anxiety

For middle-of-the-night anxiety, use 'mental time travel' by asking yourself how you will feel about the problem tomorrow morning to activate the understanding that the feeling is temporary.

#anxiety

#mindfulness

Implement WHOOP framework to achieve your goals

The WHOOP (Wish, Outcome, Obstacle, Plan) framework helps you achieve goals by creating specific 'if-then' plans to overcome anticipated obstacles.

#goals

#routine

Recognize dark intrusive thoughts as normal brain function

Experiencing dark, intrusive thoughts is a normal function of the brain simulating worst-case scenarios to prevent you from doing them, not an indication of moral corruption.

#mental-health

Walk in nature to restore cognitive resources and reduce stress

Going for a walk in a green space is cognitively restorative because it gently captures your attention, allowing your mental resources to replenish, and can elicit awe, which shrinks your problems.

#cognition

#stress

Build a supportive chatter advisory board for emotional validation and perspective

Your support system, or 'chatter advisory board,' should consist of people who first validate your emotions and then help you broaden your perspective to problem-solve, rather than just letting you vent.

#emotion

#relationships

Use distanced self-talk to combat internal chatter

To combat internal chatter, use 'distanced self-talk' by referring to yourself by your name or as 'you' to switch your perspective as if you were advising someone else.

#mindfulness

#stress

Load problems before aerobic exercise to unlock solutions

A useful strategy for problem-solving is to load up an issue in your mind before an aerobic exercise session and then let solutions bubble up unconsciously during the workout.

#cognition

#exercise

Offer invisible support to empower others

Unsolicited help can backfire by implying incapability, so providing 'invisible support' by helping without shining a spotlight on your actions is more effective.

#relationships

Utilize sad music for introspection and emotional support

Listening to sad music when you're sad is not masochistic, as all emotions, including sadness, are functional in the right proportions to signal a need for introspection and support.