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

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 *Thank you to our sponsors* AG1: https://drinkag1.com/huberman ExpressVPN: https://expressvpn.com/huberman Eight Sleep: https://eightsleep.com/huberman Joovv: https://joovv.com/huberman Function: https://functionhealth.com/huberman *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

Andrew HubermanhostDr. Ethan Krossguest

Nov 25, 20243h 9mWatch on YouTube ↗

EPISODE INFO

Released: November 25, 2024
Duration: 3h 9m
Channel: Huberman Lab
Watch on YouTube: ▶ Open ↗

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 *Thank you to our sponsors* AG1: https://drinkag1.com/huberman ExpressVPN: https://expressvpn.com/huberman Eight Sleep: https://eightsleep.com/huberman Joovv: https://joovv.com/huberman Function: https://functionhealth.com/huberman *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

SPEAKERS

Andrew Huberman
host
Dr. Ethan Kross
guest

EPISODE SUMMARY

In this episode of Huberman Lab, featuring Andrew Huberman and Dr. Ethan Kross, How to Control Your Inner Voice & Increase Your Resilience | Dr. Ethan Kross explores mastering Inner Chatter: Science-Based Tools To Steer Your Emotions Andrew Huberman and psychologist Ethan Kross explore the science of the inner voice—what Kross calls our “inner chatter”—and how it can both help and harm us. They distinguish between the useful inner voice (planning, rehearsal, self-control) and its dark side, where looping thoughts fuel anxiety, depression, and trauma-related distress. Kross lays out evidence-based tools for emotion regulation, including distancing techniques, mental time travel, expressive writing, music and sensory “shifters,” nature exposure, social support done correctly, and structuring environments and culture. They also discuss intrusive thoughts, social media, emotional contagion, and how to build personal “if-then” plans (WOOP) so your emotions don’t run your life.

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