cover of episode Dr. Ethan Kross: How to Control Your Inner Voice & Increase Your Resilience

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

2024/11/25
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Huberman Lab

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Ethan Kross
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Ethan Kross博士认为,内心声音像一把瑞士军刀,具有多种功能,包括帮助我们记住信息、模拟和计划未来事件、进行自我控制和激励等。负面思维,或者说"喋喋不休",会消耗我们的注意力资源,并妨碍我们解决问题的能力。Kross博士建议使用"距离化"技巧和心理时间旅行来应对负面思维。如果这些方法无效,可以尝试去自然环境中散步,或向值得信赖的朋友倾诉,寻求帮助来拓宽思路,解决问题。 Andrew Huberman博士分享了他个人使用内心声音的经验,以及如何应对负面思维。他认为,在进行体育锻炼等非集中思考的活动时,更容易产生顿悟。Huberman博士还探讨了社交媒体对情绪的影响,以及如何利用人工智能等技术来进行情绪调节。

Deep Dive

Chapters
This chapter explores the concept of the inner voice, its utility, and how it functions as a mental tool. Dr. Ethan Kross discusses the benefits of the inner voice in verbal working memory, planning, and emotional regulation.
  • Inner voice is a part of the verbal working memory system, which helps keep information active for short periods.
  • It aids in planning and simulating scenarios, which can improve performance in various tasks.
  • Chatter is considered the dark side of the inner voice, often leading to negative self-talk and rumination.

Shownotes Transcript

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).

Pre-order Andrew's new book, Protocols: protocolsbook.com)

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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

Disclaimer & Disclosures)