Dr. Ethan Kross: How to Control Your Inner Voice & Increase Your Resilience
from Huberman Lab
by Scicomm Media
Published: Mon Nov 25 2024
Show Notes
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 at hubermanlab.com.
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Timestamps
Dr. Ethan Kross
Sponsors: ExpressVPN & Eight Sleep
Inner Voice & Benefits
Music & Emotions
Shifting Emotions, Emotional Congruency, Facial Expressions
Resistance to Shifting Emotion; Tool: Invisible Support, Affectionate Touch
Tool: Expressive Writing; Sensory Shifters
Sponsors: AG1 & Joovv
Inner Voice Benefits, Thinking vs. Writing, Tool: Journaling
Decision Making, Individualization; Tool: Exercise
“Chatter,” Trauma, Depression, Anxiety
Sponsor: Function
Tool: Combating Chatter, Mental Distancing; Distraction & Social Media
Tools: 2 AM Chatter Strategy, Mental Time Travel; Venting
Time, Chatter & Flow
Focusing on Present, Mental Time Travel
Texting, Social Media, Sharing Emotions
AI & Individualized Tools for Emotional Regulation
Imaginary Friend, Developing Inner Voice; Negative Emotions
Tool: Nature & Cognitive Restoration; Awe; Screens, Modifying Spaces
Cities vs. Nature, Organizing Space & Compensatory Control
Emotional Regulation & Shifters, Screens
Historical Approaches to Manage Emotions; Motivation & Mental Tools
Mechanical & Behavioral Interventions, Emotional Regulation
Tool: Stop Intrusive Voices; Anxiety
Assessing Risk & Consequence; Flow & Cognitive Engagement
“Cognitive Velocity”; Resetting
Transition States, Tool: Goal Pursuit & WOOP
Attention, Emotional Flexibility; Avoidance
Emotional Contagion
Validating Emotions, Wisdom; Shift Book
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