Master Your Inner Voice with Dr. Ethan Kross

We spend over a third of our lives speaking to ourselves internally. And unsurprisingly, that internal voice isn’t always nice.
Self-talk can take a positive or negative spiral depending on your control of the brain. Negative self-talk gets you spinning around your worry, hindering productive energy. Positive self-talk creates confidence and motivation, especially during a challenge.
Dr. Ethan Kross has been researching how to manage emotions for more than two decades. As one of the world's leading experts on conscious mind control and an award-winning professor at the University of Michigan, is on the show to talk about what he’s learned and compiled for the book, Chatter: The Voice in Our Head, Why It Matters, and How to Harness It. His pioneering research has been featured in The New York Times, The New Yorker, The Wall Street Journal, USA Today, The New England Journal of Medicine, and Science. Ethan is not interest in how to “quiet the chatter,” but rather, how we can use it to our advantage.
Ethan explains that chatter isn't inherently debilitating and that you can turn it into empowering thoughts - by making a conscious effort. In his words, "retelling your story is definitely one way of harnessing the chatter."
This episode is full of tactics, tools and resources, including:
* Distanced self-talk: Ethan talks about being the friend you want to receive advice from. Use your name when talking to yourself, and coach yourself through the situation.
* Mental time travel: Jump to the future and assess how your problem would look like at that particular point in time. How are you going to feel about this a week from now? A month from now? a year from now?
* Compensatory control: Organize your spaces. While chatter feels like losing control of your mind, organizing your external environment could feel like exercising control of your life, thus helping you fade away chatter.
* Seek a sense of awe: Sometimes, experiencing a sense of vastness, wonder, or admiration helps you shut down narrow, negative thoughts and give you a broader perspective to events.
* Zooming out of the frame: Expand your view beyond the narrow edge, think broader to understand your problems or situations from a larger perspective. That will help you see beyond the chatter.
* One of my favorite aspects of this show is learning about cutting-edge science and testing it out for myself. We now have specific, evidence-based tools that can boost mental fitness and ability to manage emotions.
Enjoy!
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Chase Jarvis is well known as a visionary photographer, fine artist and entrepreneur. Chase is cited as one of the most influential photographers of the past decade. As an entrepreneur, Chase created Best Camera - the world's first mobile photo app to share images direct to social networks - sparking the global photo sharing craze. He is currently the founder & CEO of CreativeLive, the world's largest live-streaming online education company, having delivered more than a billion minutes of free live education worldwide.

[@lmansur1000]

Some Women maybe more attuned to this work, I know I am, out of personal experience in my own family and the country of origin I have originally come from. I have two sisters who had mental problems (schizophrenia & Bi-Polar) and we went through war trauma plus dysfunctional family/ and lack of motherly raising of children in my family dysfunction. I always knew why my sisters where messed up. As a child I suffered and felt all alone even though we were a family of give daughters and two parents. My dad has mainly been the anchor for the family. I scrambled out of there, with love, to find my way and did a lot of work to heal my soul and understand. Inner child work, other psychological work plus Buddhism and other modalities that were self empowering helped me stabilize and affirmed what I had suspected but not one validated. So, yeh, this work is so necessary on our planet. There are people working on healing traumas as well. This kind of work should become an integral part of our education from way back - childhood onward. I shall pray for that. Thank you for the interview!

[@joesshop3622]

Beyond impressive. The entire world should mandatorily see this. A beefed up more positive outlook could quite literally change modern man, especially if we taught this early in schools.

[@lmansur1000]

Truly a helpful and a wonderful interview - both the interviewer and the author-guest - great job and so helpful. This is the second video with the same guest I listened to and tremendously appreciated both as much and also how helpful they are. I shared on Facebook - both of them. Hopefully, others are inspired to listen. Thank you. Namaste! 🙏💕

[@debifambro1039]

I'm now reading Chatter. Thank God for this man!

[@ChaseJarvis]

So helpful!! 🔥🙌🏼

[@sjtupig]

Such informative and helpful interview! Kudos to the uploader.

[@jamesbutler5908]

Thinking is like air,its right thinking and right actions in all circumstances 😊

[@omboogie1969]

Love this thank you 🙏🏿

[@timelapsephotography6650]

Fantastic talk!

[@missmoth2588]

You can't fully understand how great the light is if you never sit in the dark.

[@Badgertrapmusic]

Enjoyed this. In my experience as a psychotherapist the inner voice can be inner voices - which when out of control the medical community define as psychosis. There is often inner conflict for all of us between our consciouse and unconscious. 'Managing' it is very useful but you can go much further than that by using active imagination, a Jungian technique. The voices in your head represent emotions that want to talk to your conscious part - the controlling cortex part of the brain, which if we use fully we can dialogue with our unconscious. So what your saying is a great start to help people educate themselves about their inner world and perhaps we can harnass this for all.

[@barcafeteria9946]

21 years ago , i had a psychotic attack , because of drug abuse and depression. I change the city where i live my life style , i exercise everyday 1 hour and live in a estrict discipline. Is 20 years now , but i stil have the fear of it , and its un my inner voice . I try to read all kind of subject and work on it . I can not talk to other people of my problem because its embarace and i constantly talk about it in my brain . There two things that helped me , working as a waiter , having your focus 100 % in others , what they want , what they need ... having the operational part of your brain active all the time that stock the introversion . And good healthy social life , but now a days its hard to find .

[@AlanJG178]

I've been down the rabbit hole today looking for insight into managing my negative inner voice which routinely compels me to make bad choices to try to hide from it. Your conversation with Dr Ethan Kross was very insightful and has given me hope that I can seek a better mindset. Naturally I'll be checking out the book, as I am interested to explore what other tools are available in the toolbox. Thank you.

[@ChaseJarvis]

appreciate that so much. you might also like my recent conversation with Jon Acuff. I really loved some of the ways he talked about taming his inner voice.

[@spacepanda420]

This is very valuable knowledge

[@thestudentat101]

Yeah, "Mental Fitness" sounds better. @1:00 👍🏾Great interview conversation. I will get and read Dr. Kross' book "Chatter".

[@yco67]

44:25 wish everyone had a chance for surrounding such board around.. sometimes it seems impossible..

[@cartersmith7628]

Is anyone familiar with the recently released book Everyone is an Einstein; and There is an Einstein in Everyone: The Constitution of Genius by author Benjamin Michael? It's a very compelling read!

[@juliepenney2683]

Thanks, I’ll check it out!!

[@DJSTOEK]

🖤

[@e-t-y237]

Isn't just changing the tone of chatter/negative self-talk the biggest part of this ... from demeaning to constructive, supportive and respectful?

[@elhamrouhollahi7204]

❤❤❤❤❤❤

[@kenvibar95]

Bradley cooper is so cool

[@wyarn]

is this Furio from The Sopranos?

[@nictse500]

I just tried talking to myself as a third person and it didn't really work. The voice that comes out is the same. Is there more to this technique?

[@ChaseJarvis]

I think the idea is that you talk to yourself as you would a friend.

[@Unit68]

It only works for people with relatively low or 'normal' levels of self doubt/criticism and those who have fairly strong underlying self esteem. Such as people who write books about it and come up with such concepts. Meanwhile, in the real world...

[@ismaelbadra358]

Try to be in a safe space, where you are alone. Sit down in a comfortable position and take some deep breaths and then try to speak to that inner voice, with patience. Writing down what the voice says in a paper is really usefull too. And remember: it requires practice. ✌

[@joesshop3622]

Bottom line: What ever the mind of man can believe and conceive it can achieve...IOW your inner belief system needs to REALLY believe in your inner self. There can be no inner doubt that you'll be successful....ever. This truly works, and I mean it 110%. You must believe in yourself with passion.

[@a.t.2659]

I know you commented this months ago, but I just had something to share as well. It may help you to write down those things that you're thinking --any of those negative thoughts that you're struggling with. Then go back over them, and say the opposite of them. For example, you may have written, "I am a terrible friend, I never say the right thing." Speak the opposite of that aloud to yourself, "Nic, you are a great friend and you can say the right thing. Let's work on developing your relationships even more."

[@shuttzi9878]

I hate that they didnt get more in depth with the story about a woman who had a stronę ans couldnt use her left side of the Brain cuz thats excstly what ive been Experiencing for the last 3 yrs. Mine is not even a stroke yet it feels like dementia and intense Brain fog. Why people ignore this subjrct is beyond me, yeah cool most people wont Experience it but people who did are going thru life in a fog cuz none has given em any Answers.

[@ChaseJarvis]

Hi Shuttzi - Ethan is talking about Jill Taylor's story. She's brain scientist and had a massive stroke. Highly recommend checking out her TED talk and her book: www.ted.com/talks/jill_bolte_taylor_my_stroke_of_insight

[@e-t-y237]

Getting any kind of real wisdom into pop culture is going way against the grain. Against the grain of mindlessness, escape, diversion, ignorance, addiction ... all manners of out of control thinking and behavior. Eventually it dawns on some that there is a better path. All you can do is make the message explicit and available.

[@nitaapplebum7788]

We know what you did in Brooklyn

[@jamesbutler5908]

Who is the thinker, put that question to yourself 😂

[@shelleyreid4143]

I'm sorry but you're incorrect to speak for everyone definitively. Never ever did I have an inner thought process or inner voice....ever. And yes I had a well functioning life that was successful and succeeding.... Until I was mid 30s.

[@Levant4rte]

You are probably just not paying enough attention

[@ChaseJarvis]

Good point. thanks for the call out. Some people don't have an inner monologue at all. It would be interesting to experience that!

[@shelleyreid4143]

@@ChaseJarvis search on this platform of KZbin......I've seen a great post on this subject of no inner dialogue / self talk etc. If I can find it again ,I'll share a link if I'm able. The interview was with no dialogue people and exames of how others are. Some "saw" colours I stead....and some literally saw the words in font. Amazing...👍🌞🍀🤞

[@skaoi2286]

Sorry but they literally say how complex it is between everyone. “Why would one tool work for everyone ? That’s not the way it works.” He’s talking about the chatter in general and the tools people can use to help themselves. He has clearly done a lot of research so you just gotta rewatch the video