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

Key Strategies and Techniques:

Understanding the Inner Voice:
- The inner voice can be both helpful and harmful; it can encourage or discourage.
- Chatter, the negative aspect of the inner voice, can lead to anxiety and reduced performance.
Regulating Chatter:
- Self-Talk: Use your name or the second person ("you") to create distance from negative thoughts. This helps in viewing problems objectively.
- Mental Time Travel: Ask yourself how you will feel about a situation tomorrow or in the future to gain perspective and reduce emotional distress.
Expressive Writing:
- Engaging in Expressive Writing for 15-20 minutes can help process emotions and reduce anxiety.
Physical Activity:
- Engaging in physical activities like walking in nature can restore cognitive function and reduce stress.
Music and Sensory Shifters:
- Listening to music can help modulate emotions and shift mental states.
Social Connections:
- Sharing emotions with supportive friends or family can help, but it’s important to also focus on problem-solving together, rather than just venting.
Avoiding Emotional Contagion:
- Be mindful of the emotional atmosphere in group settings. Maintain a positive tone to prevent the spread of negative emotions.
Using the WHOOP Method:
- Wish: Define your goal.
- Outcome: Visualize the desired outcome.
- Obstacles: Identify potential obstacles.
- Plan: Create specific "if-then" plans to navigate obstacles.

Dr. Ethan Kross, Professor of Psychology at the University of Michigan and author of "Chatter: The Voice in Our Head and How to Harness It."
Andrew Huberman, Professor of Neurobiology and Ophthalmology at Stanford University and host of the Huberman Lab Podcast.

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