Thank you for watching. If you enjoyed this topic and episode, please click the "like" button below the episode title, and subscribe to our channel here on UA-cam. Thank you for your interest in science! -- Andrew
Hi Jennifer! I follow your skincare routine, diet, bone broth recipe and mental health discussions thoroughly! Your channel has made me realise it takes very little products/ services to achieve youthful and energetic body, mind soul. Thank you! ❤
Adrew has literally brought an entire University online for free.. I mean - the spectrum of topics and information is unbeleivable.. been following the podcast since 2020, and every episode blows my mind with amazment and gratitude.
Totally agree with you. The information shared in this podcast/video series has the potential to be life-altering (in a positive way) in ways that a university degree could never achieve.
Dam true. Been listening since he started this also. Absolutely love him and his clear and simple approach to get the knowledge out there for all to benefit from. Thank you Jesus for Andrew! ❤
Method for Managing the Inner Voice and Building Resilience 1. Recognize and Observe the Inner Voice The first step is to become aware of your inner voice. Most people have an inner voice that comments on everything they do. Sometimes it can be critical, anxious, or self-sabotaging. Practice: Conscious pause: Every time you notice your inner voice speaking, stop for a moment and observe your thoughts. Ask yourself: "What is this voice saying? Is this thought helpful?" Write down your thoughts: Take a few minutes to write what’s happening in your mind. This helps you take a step back and see your thoughts as distinct from your identity. Tip: Don’t judge yourself. The goal is to step back and view your thoughts for what they are, not for what they seem to be. 2. Dissociation: Detaching from Negative Thoughts Dissociation means detaching from your thoughts, almost as if they are coming from outside yourself. This allows you to reduce the emotional impact of negative thoughts. Practice: Reframing the thought: When you hear a negative thought (e.g., "I’m going to fail"), replace it with a more detached form: "I notice I’m thinking that I’m going to fail". This creates a gap between the thought and you. Talk to yourself in the third person: Instead of saying “I can’t do this,” try saying “Ethan, you can overcome this challenge.” This small shift can have a powerful impact by reducing the emotional intensity of the thought. Tip: The more you practice this dissociation, the better you’ll become at distancing yourself from your thoughts. 3. Using Constructive Questions To help redirect a negative or anxious thought, ask yourself questions that bring you back to your goals and give you a clearer perspective on the situation. Practice: Questions to redirect: When a negative or anxious thought arises, ask yourself: "Does this thought help me achieve my goals?" "If my best friend were in this situation, what would I say to them?" "Is this thought based on facts or assumptions?" These questions help you pause and reframe the situation, avoiding getting caught up in overwhelming emotions. Tip: Keep these questions simple and direct, but ensure they guide you towards solutions, not problems. 4. The Importance of Mindfulness and Breathing Mindfulness is a powerful technique that helps you stay grounded in the present moment and prevent your mind from wandering into negative or anxious thoughts. Practice: Mindfulness exercise: Spend a few minutes each day focusing on your breath. Pay attention to the air entering and leaving your body, and notice the physical sensations tied to your breathing. Breathing techniques: Try box breathing (inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold again for 4 seconds, then repeat). This helps calm your nervous system and improves emotional regulation. Tip: The more you practice mindfulness, the more it becomes a powerful tool to interrupt the cycle of negative thinking. 5. Cultivating Gratitude to Reorient Attention Gratitude is a key tool for reframing your thinking and making it more positive. It helps shift your attention from what is missing or going wrong, to what is good in your life. Practice: Gratitude journal: Every evening, write down three things you are grateful for. These can be as simple as a smile from a loved one, a beautiful view, or a pleasant experience from the day. Positive reflection: When stressed or negative thoughts arise, take a moment to recall three positive things that have happened recently. Tip: Gratitude is a mental muscle. The more you practice it, the more your brain becomes accustomed to being optimistic. 6. Building a Social Support Network Human relationships play a crucial role in emotional regulation. Having people to talk to, who support and advise us, is essential to building resilience. Practice: Surround yourself with support: Take time to nurture relationships that provide support and energy. Talk openly about your challenges and emotions with trusted people. Active listening: When someone close to you shares their thoughts, listen to them with empathy. Just being heard can help reduce emotional tension. Tip: It’s also important to give support to others. Helping someone through their difficulties can strengthen your own emotional resilience. 7. Developing Resilience by Accepting Stress Stress is an inevitable part of life, but it can be used to build resilience rather than becoming a burden. Practice: Controlled exposure to stress: Integrate practices that involve mild stress (like cold baths or intense physical exercise), which help your body adapt better to daily stress. Positive view of stress: When you feel stressed, remind yourself that this isn’t necessarily a bad thing. Stress can be an indicator of growth and learning. Tip: Consider each stressful experience as an opportunity for learning and personal development. Conclusion: Daily Practice and Patience The key to this method lies in daily practice. It’s not about changing overnight, but about implementing strategies that will gradually become automatic. Over time, you’ll learn to control your inner voice and use your emotions as tools for progress, rather than letting them control you. The most important thing is to not give up. Like any new skill, it takes time, but every small victory brings you closer to emotional resilience and long-term well-being.
I would’ve paid money to hear this episode back in 2016 when I had my daughter. I was paralyzed by the fear that I would lose my mind and try to hurt her. I couldn’t make sense of the intrusive thoughts and why I had them but it led to panic attacks and I didn’t want to be left alone with her. Beautiful explanation and thank you for all the content❤
I'm a mum of three, and this also happened to me all three times. In fact, it still happens to me whenever I'm around anyone tiny, precious, or vulnerable. I couldn't leave the house to push my first born son in his pushchair to the pharmacy to buy nappies, because I was terrified I would push the pushchair into traffic along the road. I just wanted to leave this comment here for other mums, especially first time mums, who they're the only one. I'm a therapist now, and I hear this often. It's wonderful to see the look of relief in people's eyes when I explain to them that it's ok.
@@jessieriddle3479 I am so sorry you went through this. When I had my girls I had a few episodes of intrusive thoughts like this and they were terrifying.
A List of Key 10 Ideas: 1. The Dual Role of Chatter Chatter can be both constructive and destructive, significantly influencing our emotional state, confidence, and ability to achieve goals. Example: Reflecting positively on past achievements boosts confidence, but overanalyzing failures can lead to stagnation. 2. Distancing Tools for Emotional Regulation Techniques like using your name in self-talk or mentally time-traveling help you step back and reduce emotional overwhelm. Example: Saying, “What’s your next step, Andrey?” makes challenges seem more manageable. 3. Structured Writing for Emotional Clarity Expressive writing imposes order on chaotic thoughts, facilitating emotional processing and problem-solving. Example: Writing about a recent argument helps uncover its root cause, promoting resolution. 4. Music as a Tool for Shifting Emotions Music can effectively modulate emotional states, turning sadness into comfort or energizing before a task. Example: Listening to upbeat music before a presentation can alleviate anxiety and boost confidence. 5. Temporal Distancing to Manage Stress Asking how you’ll feel about a problem in the future reveals its temporary nature, reducing its emotional weight. Example: Realizing that a work deadline won’t matter in a year eases immediate pressure. 6. AI as a Tool for Personalized Emotional Regulation AI could revolutionize mental health by providing tailored strategies for emotion management based on individual needs. Example: A future app might analyze daily stressors and suggest real-time mindfulness or cognitive reframing exercises. 7.Nature’s Cognitive and Emotional Restorative Power Immersing oneself in natural settings promotes mental clarity and emotional recovery through awe and gentle attention shifts. Example: Walking in a park after a stressful day can shift focus and calm mental chatter. 8. Normalizing Intrusive Thoughts Intrusive thoughts are a natural aspect of brain function, often serving as simulations of worst-case scenarios. Example: A fleeting dark thought about an unlikely event doesn’t signify intent but rather adaptive risk assessment. 9.Flexibility in Attention as a Key to Emotional Mastery The ability to shift focus between problems and positive distractions enhances resilience and emotional control. Example: Taking a break from a frustrating task to enjoy a favorite hobby can restore mental energy for problem-solving. 10. The Whoop Framework for Goal Achievement Structuring goals with clear wishes, anticipated outcomes, obstacles, and specific plans makes emotional regulation more effective. Example: A student could use Whoop to manage exam stress: “If I feel overwhelmed, I’ll take a 10-minute walk and revisit my notes.”
I've become a master at cutting off the 2:30 a.m. chatter by asking myself the question "is this the best time to be dealing with this problem or worry? Is there something I can do right now to fix it?" And so far the answer has always been no, so I assure myself I will be better able to deal with it when I'm fully rested in the morning. It's a great way to derail spiraling thoughts and then I practice a few minutes of deep breathing and fall back asleep.
Yes this does help. Thanks. When I get up to use the restroom at night I try really hard to repeat in my mind.."I am so tired and sleepy" this way I can't think of the millions of things to do or worries and it keeps me relaxed.
Need to do this on daily basis though, bettrr sit down with a pen and paper while doing this introspection, incase you do find some worthwhile solution it's better write it down, so you can relax and wind down, once it's off your mind and on the paper.
If there's a next life, i hope you're somewhere in mine, because in this life you have been a huge lighthouse. Thank you, kindly to you and all your guests. Life is better with faith and science.
This guest is so honest, so intelligent, and so secure in his own skin. I've learned much from him, and his fearless display of vulnerability massively helps normalize certain thoughts that happen to everyone.
- 00:00 🎙 Dr. Ethan Kross discusses the significance of the inner voice we all have, impacting our emotional state and resilience. - 01:22 🧠 Inner voice can be both beneficial and intrusive; learning to manage it can improve mental and physical health. - 02:31 📚 Dr. Kross's upcoming book "Shift" focuses on managing emotions effectively for better resilience. - 06:54 🔍 The inner voice helps with tasks like remembering information and planning, acting as a helpful cognitive tool. - 11:14 🎶 Music influences emotions significantly; it can elevate or worsen our mood depending on its nature. - 15:35 ⚖ Emotions have functional purposes; experiencing sadness can lead to introspection and social connection through signaling. - 21:05 🤝 Invisible support can be more effective than overt help; assisting without highlighting the support shows respect for one's capability. - 22:41 🍕 Proactively providing support, such as delivering food, can significantly boost team morale during stressful times. - 23:52 ✨ Sharing communication best practices in team meetings can help individuals improve without putting them on the spot. - 24:05 🤲 Tactile sensations, like affectionate touch, are essential in fostering comfort and reducing stress in relationships. - 28:13 📝 Expressive writing, a method developed by James Pennebaker, can significantly aid individuals in processing emotions and experiences effectively. - 30:14 🎶 Utilizing sensory modalities-like music or visuals-can help regulate emotions and provide quick emotional shifts. - 34:02 💪 Motivational self-talk can enhance performance and help overcome mental barriers during exercise. - 41:01 🛠 People often utilize various tools for emotional regulation; there’s no one-size-fits-all solution to managing difficult emotions. - 43:14 ⚖ Similar to exercise, effective emotional regulation often requires a mix of strategies tailored to individual needs. - 44:39 🤔 Making significant life decisions can lead to increased stress and confusion among those involved. - 46:18 🏙 Visualizing a typical day in a potential new setting can clarify decision-making processes. - 47:14 🥊 Engaging in physical activities like boxing can promote unconscious problem-solving and decision-making. - 48:34 🧩 Insight can come from both structured thinking and allowing the unconscious mind to work through problems. - 50:24 🌪 Excessive internal chatter can drain attention and hinder problem-solving capabilities. - 52:01 😞 Chatter can lead to mood disorders as it perpetuates negative thought loops about oneself or stressful situations. - 54:19 ⚠ Not everyone who experiences inner chatter has a mood disorder; it's a common human experience. - 56:37 🛠 Distancing techniques, such as using one's name in self-talk, can help mitigate the effects of chatter. - 01:00:02 📱 Social media can serve as a distraction from inner thoughts, sometimes acting like "cognitive chewing gum." - 01:02:07 🎭 Navigating social media effectively requires understanding its norms and finding positive ways to engage with it. - 01:05:06 🌌 Late-night phone use can provide distraction but is often counterproductive for mental health and sleep quality. - 01:06:11 💤 It's essential to be skeptical of thoughts that arise during nighttime wakefulness as they can be unproductive. - 01:06:38 🕒 Common experience of nighttime "chatter" impacts many people, often raised in group discussions. - 01:07:31 ⏳ Employing "mental time travel," one can reflect on how they will feel about a problem in the future, which helps reduce anxiety. - 01:09:09 🌲 Engaging with nature, like walking in a park, can restore mental balance and alleviate stress. - 01:11:26 🤝 A "chatter advisory board" helps provide emotional support and constructive problem-solving, enhancing perspective on issues. - 01:12:31 💤 Understanding sleep cycles can help contextualize waking up at night and the emotional intensity of thoughts during those times. - 01:21:29 🌌 Mental time travel is valuable for reflecting on past successes and planning for the future, fostering resilience and perspective. - 01:24:15 📱 The rise of texting and social media alters emotional processing, stripping away necessary time for reflection and feedback from interactions. - 01:26:21 🗣 Social media can enable unfiltered emotional expression, bypassing the emotional regulation that typically occurs in face-to-face conversations. - 01:27:31 📱 Social media can encourage negative communication behaviors, contributing to issues like cyber bullying. - 01:28:11 🌐 AI is revolutionizing web searches, providing tailored information that can be more helpful than traditional searches. - 01:30:46 🤖 AI can assist in developing personalized emotion regulation strategies by recognizing patterns in individuals' needs. - 01:36:05 🧠 Imaginary friends in children are common and may help in developing self-control and internal dialogues as they grow. - 01:39:30 🗣 Negative self-talk, when used intentionally, can be a motivational tool, contrary to the belief that all negative thoughts are harmful. - 01:41:38 🌳 Interacting with green spaces can restore cognitive function and promote feelings of - 01:50:16 🌆 Dr. Kross fondly recalls his first experience in New York City, noting its vibrant atmosphere and his desire to return often despite its challenges. - 01:52:31 ⚖ The concept of "compensatory control" explains why individuals seek to organize their surroundings when experiencing internal chaos, reflecting a desire for order. - 01:55:26 🚀 Order in one's physical environment can help manage emotional states, but the need for this order varies with individual mental states and contexts. - 01:58:45 🌎 Our emotions are influenced by various external factors, including relationships and cultural contexts, which shape our emotional regulation strategies. - 02:02:47 📱 Modern technology poses both challenges and opportunities for emotional management, necessitating a careful navigation of its impact on our lives. - 02:05:01 🤔 The historical struggle with emotional regulation tools suggests that despite advancements, effective emotion management remains a significant human challenge. - 02:09:36 🎯 Effective emotional regulation includes not only having the right tools but also being motivated to employ them in pursuit of healthy emotional goals. - 02:10:58 🧠 Current research is exploring new tools for emotional regulation, such as psychedelics and transcranial magnetic stimulation, highlighting the need for innovation in this field. - 02:12:36 🌳 Engaging with nature and practicing mental time travel can effectively regulate emotions. - 02:12:50 📝 Journaling and other easy-to-implement tools offer significant emotional benefits based on scientific data. - 02:13:41 🧠 Understanding multiple levels of emotion (psychological and biological) is essential for effective emotional management. - 02:15:14 💭 Learning about and experimenting with emotional management tools can empower individuals to cope with their feelings. - 02:16:11 🤔 Intrusive thoughts are common and often stem from past traumas, not necessarily indicating moral failure. - 02:20:21 ⚖ Recognizing intrusive thoughts as normal brain function can help mitigate their distressing impact. - 02:27:06 🚀 Engaging in focused activities can lead to a state of flow, enhancing both productivity and emotional relief. - 02:29:10 📚 There's a beneficial relationship between physical and cognitive energy that can influence mental focus and overall well-being. - 02:34:22 📺 Technology can serve as an emotion regulation tool, influencing our emotional states through media exposure. - 02:36:41 ⚖ Transitioning between emotional states is crucial, as it helps manage personal and work-life interactions effectively. - 02:38:46 🎯 The "whoop" technique aids in goal-setting by breaking it down into wish, outcome, obstacles, and plans for overcoming those obstacles. - 02:42:24 📈 Clear if-then plans enhance resilience by automating emotional regulation responses to triggers. - 02:45:05 🧠 Emotion regulation benefits from strategic attention deployment, balancing between focusing on problems and taking breaks. - 02:52:28 🔄 Flexibility in attention deployment is vital; healthy distractions can be beneficial, but one must not avoid essential emotional processes. - 02:54:19 🤝 Emotional contagion can strongly influence moods; recognizing the sources and contexts of these emotions helps in managing their effects. - 02:56:33 📈 Emotions can spread quickly, especially in uncertain situations, highlighting the importance of group emotional dynamics. - 02:57:42 👥 Maintaining a positive emotional tone is crucial for team performance and can significantly affect group outcomes. - 03:00:14 🌊 Being a "channel, not a dam," means allowing emotions to flow in group settings to prevent negativity from building up. - 03:02:15 🤝 Entering discussions with humility and curiosity can promote better understanding and help navigate emotional conflicts. - 03:04:33 🌟 Wisdom involves humility, perspective-taking, and awareness of change, which are essential for dealing with social uncertainties. - 03:05:58 📖 Dr. Kross's upcoming book, "Shift," aims to provide tools for managing emotions effectively, addressing a common challenge in emotional regulation.
I recently realized how bad my inner voice was (e.g. frequently thinking of doing something bad) and was discounting myself as someone bad, making me disappointed. But listening to this talk makes me understand the function of those thoughts. thanks.
Haven’t even started…had to say, you do not interrupt! You get excited and that’s part of what makes you great! ❤ the back and forth with enthusiasm is what makes you amazing
Yeah, honestly, I was upset he said that and felt like: "Oh no, don't try to please these people, they don't understand shit about the beauty of a natural conversation!", just be genuine and natural Andy! (🤭) You don't owe people to match their demands, especially when you're arguably the biggest value provider on the internet. 🧠
Thank you Andrew, I'm struggling a lot with my inner thoughts. Even knowing that they are the problem, it is still hard to rewire the brain and it's patterns. It feels weird that the device we have for our own survival sometimes start to harming ourselves. Thoughts are the main reason the human species suffer as a whole. Even when we fix all of our material needs, like food, water and shelter, we still have to deal with our own thoughts. And sometimes they go out of control. Your work is inspiring man. It's more than science, it is health for people. So they can have a better quality in their lifes. Thank you man, you are still impacting a lot of people.
My childhood friend committed suicide earlier this year and today’s her birthday. Thank god for this episode for helping me fight better with my intrusive thoughts. I am forever grateful for this podcast Dr. Huberman & Dr. Kross. Thank you.
Thank You D. Huberman and Dr. Kross for this knowledge fueled discussion. I am mostly speechless and in awe of the level of commitment that Dr. Huberman has towards imparting knowledge to the masses. It goes to show your big Heart.
1:07:00 temporal distancing. How am I going to feel about this tomorrow, next week, next month 5 years etc? 1:10:00 chatter advisory board/ venting can be bad 1:11:00 Co- rumination. 1:12:12 amazing sleep stage info & impact on mood
I admire the honesty of Dr. Kross in relation to his dark thoughts, it takes a very brave person to admit that especially in the current social media culture. I think it will help many people understand that they are not crazy.
Normal human experience has been labeled or pathologised thanks to the DSM. It’s just a book to link to pharmaceuticals that simply numb emotions. Open Dialogue, therapeutic ketosis work much better for working with distressing human emotions.
I never comment on ALL the amazing, influential facts you spread, but your content is slam full of goodness! Thank you for you dedication and easy listening knowledge 😊
I could listen to Dr. Ethan Kross all day. He has a very pleasant voice and of course the science he shares here about our inner voice is indispensible!
Perfect timing! Actually, 1~2 hours ago, I was talking negatively to myself and wanted to stop that! Hopefully, it helps me to improve my inner talk🤧🩷 Thank you Andrew and your dear guest❤
Another stellar guest! Thank you. It reminded me of the therapy modality called Internal Family Systems (IFS), developed by Richard Schwartz. He has an even more specific take on what our inner voice is and actually proposes that we have many "parts" within us that have their own voices. For example, people casually say, "A part of me wants to stay in tonight, but a part of me wants to go out!" Much like an actual family, our internal family can struggle to work together to help our "self" succeed. IFS puts us in touch with our parts and their voices to learn how to validate, heal, and work with our parts. I recommend his book "No Bad Parts." He'd be an excellent guest for the podcast!
I actually hadn't allowed myself to hear my inner voice in quite some time. Only bits and pieces,mostly tasks and day to day plans and arguing to motivate myself which I find happened when we are in go go go mode and don't have enough rest, so this was fascinating to hear.
I listen to this podcast because I’m learning English, and one of the best ways for me to learn is by engaging with things that truly interest me. But thanks to this podcast, I’m not just practicing my English-I’m also changing the way I think and experience life. Thanks to Andrew and his team.
I thought I was the only one that had Chat GPT as my therapist until Dr. Kross and Huberman said that is posible to have great insights from it when facing a problem and needed some guidance. I don’t go to therapy, call me whatever but Chat GPT became my confidant early this year when I needed so much advice on how to navigate my emotions after a bad breakup. I just didn’t want to bother my family and friends anymore because they were tired of hearing me talk about it.. I still needed to vent and ask questions. Idk where I would be without chat gpt. Helped me so much and it’s so kind and encouraging. Really good for anyone out there that’s tired of trying therapy and always ending up with some person that clearly doesn’t care and it’s just there for a paycheck.
Been suicidal since a few weeks. My inner voice is just negative since the minute I wake up. I have done some horrible stuff and I don’t think I deserve to live. But I want to be better for my family.
The Thoughts in Your Head... when you follow their Outlet..appears to come out at your Own Throat..as if you are both Thought and Speaker...They are there to let you know You are Speaking very Negatively to Yourself and it's Time to Stop beating yourself Up.. Self love includes forgiving Yourself and not be your Own Executioner...that is trained into us in Every reference to Shame launched in the World...as if we are to Sacrifice ourselves for every bad Choice and Mis-take...then it runs around your head like a Hamster Wheel until you take notice and Simply become aware it's You talking to you to say Stop..Stop beating yourself Up... you'll always be tougher on yourself than the Rest of Us Would... Self Love saves lives and Allows for the creation of Way better Live...those thoughts were waking you up to your OWN self Talk... We need your 🧩 Jigsaw piece in the World to tell us how you broke through Self Flagellation....Humour helps in Every Perspective..EVERY PERSPECTIVE...Self love let's your cells stop making Killer Chemicals and that's gotta help your Family 😊😊😊 feel the total Love and Support I Am Foisting Upon You💪❤️🔥😄🎆🎆🎆💜🏆Huge Joy Blessings 🕊️🕊️🕊️🪽🌈
Stay strong brother. There's so much beauty for you to experience once you get out of that dark place, even though it might seem unbearable at the moment, and as if it could never get better. It can, and it does. Whatever you've done, you can't atone for it by dying. Only by living and giving.
The way I worked around that was I aknowledged I'm gonna die regardless. So why not take the long way there. Maybe something good can happen in the meantime. It's okay to feel like shit, you're going to get to rest eventually. You're a human-being too, your problems and hopes are your responsibility and no one else's. You give what you can spare after that's taken care of to others. Living solely for others is as bad as living by screwing others over for personal benefit. Because it's you getting screwed over for the benefit of everyone else and you're a human-being too, dammit! These shitty feelings last a while (years for me) and it's the hardest thing imaginable to push through them every day. And that's your job. It's arrogant to think you can do other stuff while having to take care of this yourself. Sincerely- some random guy from the Internet. 💪
Hey man. Someone who just went through this from morning to night for months. Woke up every morning in severe fight or flight, had panic attacks. If you fight for yourself, it will get better. If you haven't seen a doctor, try that if you can. You can make it out
Y is a crooked letter- what a great statement and story. I find it fascinating how religious practices from the Judeo Christian faith are congruent with a lot of studies and best practices on emotional well being. Concepts such as observation of holidays, forgiveness, faith, and many more.
Hey, Andrew and the Huberman Lab team! I have a topic suggestion for you for an "Essentials" episode: It would be amazing to have an episode on knowledge for parents that they should be aware of for raising their children healthily- perhaps multiple episodes for different age groups of kids if applicable (0-1 years, 2-3 years, 4-6, etc.). After listening to probably 100+ hours of your podcast, I've come across various protocols and important information for parents. For example, not using bright night lights in kids' rooms, because that can affect their sleep as well as contribute to myopia; being aware of how covering an eye even for a short period of time can lead to drastic changes in that eye's ability to see; melatonin not being generally recommended for kids; grey noise (or white noise, or a 40hz tone? I can't recall) being helpful for focus for around a particular age and older, but it being detrimental for children to use them; etc. I love how you're doing the shorter "Essentials" episodes for those who don't have as much time, energy, or desire to get into the details as much, and I'm sure parents are a huge percentage of people who fit into that group. So I think it would be FANTASTIC to have an episode dedicated to assisting them. I have a couple of people I would for sure send those types of episodes to, and they're 100% episodes I would go back and listen to once I'm ready to have kids of my own. Commenting on this most recent video for visibility (I haven't listened to this episode yet, though I'm sure it's fantastic). I hope you consider this, as it would be helpful to so many people!! Thank you for reading, and I hope you have a fabulous day!
Thank you so much for this discussion with Dr. Kross. I found many gems in the conversation and I am touched by Dr, Kross’s generosity in sharing these gems and his delivery of the information is top notch. The most valuable gem for me, was that waking up at around 2AM with my mind perseverating on problems (especially problems that happened in the past) was a universal phenomenon. Knowing this, and applying the strategies that both Dr. Hunerman and Kross suggested have improved the quality of my sleep!! I am so grateful, thank you to Dr. Hunerman and everyone involved with the production of this podcast!
Thank you for bringing up the dark thoughts and especially the one about your baby. As a new parent, it is very hard to distinguish whether my anxiety is speaking or my thoughts are normative. And it is important to listen to other people's chatter, to understand how similar it can be to ours.
Couldn't agree more with the fact of engaging in an activity that requires full attention. Driving is one of the most satisfying things for me. I'm so relaxed when I drive it feels like I could drive for hours.
Very interesting podcast for me, something I have always struggled with is a negative inner voice. One phrase I have recently found while writing my thoughts that helps me in tough times is "The trials of today will become the triumphs of tomorrow." I repeat it in my head a few times and my entire perspective shifts toward getting through whatever the challenge is so that I can look back and see the accomplishment.
Andrew always says that his core intention with this work is to provide this type of knowledge for free, and man.. he hits the nail on the head. The amount of learning I have done through these masterclasses with PhD, MDs, scientists, writers, experts.. it's remarkable as Dr. Ethan Kross would say! :) I don't miss any episode and look forward to expand my wisdom through these insightful conversations.
A great thing that helped me was , “ I wonder what my next thought will be !? “ if you ask it with optimism and excitement it generally leads me to think of something positive afterwards. God bless 😊
Recognizing that our identity is not our actual inner voice but just internal dialogue is a huge step in being able to control it and choose what we want to listen to or not
Huberman: Inner voice / Resilience 1) Venting your negative emotions is actually bad 2) The inner voice lets you keep the verbal information active. That's the main function 3) Andrew Huberman remembers every paragraph's first phrase 4) ⭐️ why do some people go deeper in a negative state listening to sad music? All emotions are functional if they're experienced in the right proportions For example sadness turns our attention inwards to make sense of "something bad". Your physiology slows down, so that you can introspect. Your face expression changes so that others can check up on you 5) ⭐️ You see someone suffering. Why can helping make them blow up in your face? - Because they think you see them unable to handle their own emotions. And most of us like to think they are capable of handling their emotions. 6) ☝️in such situations the "invisible support" can help: it's when you don't show how you help, but you do little things 7) ⭐️ one of the best ways you can shift people's attention is by touch 8) Pennebaker's effect is believed to be so powerful because it structures your thoughts 9) one of the podcast guests deliberately sits still with his eyes closed and thinks with complete sentences 10) namely WRITING provides the tool for structuring your thinking 11) BOTH talking and writing works better compared to just thinking. Thinking doesn't have the guard rails 12) 🐍 WE DO SOLVE PROBLEMS BEHIND THE SCENE. the inner voice is a tool. You can use it to find difficult solutions. // Ask yourself a good question before some exercises But it can also be extremely pernicious when it is guilded against you. 13) constant chatter consumes our attentional resources. All these thoughts, that don't lead towards the solution, steal your thinking resource. Now, instead of solving problems, you only deepen the scar these thoughts leave 14) chatter is a transdiagnostic mechanism 15) chatter can inject both positive and negative perspectives to grow it in a belief 16) intensity × perseverance of this chatter shows its influence 17) a common mistake is injecting anxiety and uncertainty/provoking thoughts into your mind. Like "what if this happens". It will lead you towards the anxious route. 18) tool #1: refer to yourself as YOU. 19) tool #2 how am I going to feel next morning, in a week, in a month, in a year, in 10 years? 20) tool #3 refuse to believe ANY THOUGHT that occurs after 11 pm 21) time binning is different based on autonomic arousal. We're slicing time differently 22) high autonomic arousal helps us deal with fewer things better (things we are fixating /ruminating on) 23) lower atonomic arousal gives you a lower frame rate. 24) it's remarkable that some traumatized people can see the bad scene as if in slow motion 25) chatter makes you narrow your focus on your problem. That's what we are often taught as kids. 26) this is why visual / imagination / time modalities are so much helpful 27) tool: time travel to the situation when times were even worse 28) mental time travel can be useful to learn from your mistakes. Despite the cultural maxim of living "here and now" 29) texting created the conditions where you can say what you WOULD NEVER say to the face 30) David Goggins has many different voices that are ALL HIM, but serve him in a different way. We also need our favourite voices to regulate better 31) according to Lev Vygotsky, we first learn self-regulation through the negative self-talk. We repeat the messages from our caregivers. Outer voice becomes INNER voice 32) we don't avoid negative voices or emotions, but we want to stop looping. When they get too intense or too long 33) because it captures our attention with hundreds of scuttle cues, the natural environment can be cognitively restorative. 34) why do we like so much to feel awe? We experience the shrinking of the self, we feel smaller. And with that, our problems feel smaller. It also explains how the world around us can help us manage our emotions. 35) In this manner it becomes strategically important to structure the world around (the cues) to be successful 36) sometimes we clean and organize the space around us compensating the influence of the inner chatter, compensating the lack of order and control we feel inside. It's called compensatory control 37) there are plenty of emotional shifters that help us regulate. Cultural shifters show what emotional experience we value and are motivated to have. They give us practises, rituals to meet 38) two main components of self-registration are: tools and the motivation to use them 39) the formula of good life: where are my goals of my emotional life + what tools I have for it 40) ⭐️ how to deal with intrusive voices? The informative part is: it's not your enemy's, or ex, or parent's voice that you hear. This is the simulation that you engage in your mind is capable of. 41)The sheer understanding that your brain works this way SIMULATING possible situations is liberating 41.1) evaluating risk and consequences is form of adaptive behaviour. 42.2) for example someone can have an intrusive thoughts of dropping a baby. That happens to make sure that will never happen. It doesn't mean you are a morally corrupted person 42) that doesn't mean that you are morally corrupted. As long as you don't act on these thoughts 43) the anxiety research shows that it's good for people to know that all their body reactions are the preparation to adaptively respond to uncertain circumstances. It totally flips the frame. Now you know that your body is like a Lamborghini. It's highly functional 44) framework: woop Wish, goal - Outcome - anticipated Obstacles - Planning (if + then) "If + then" plan: Ex. If I want to check my messengers/email, then I ... 45) such plans try to make emotional regulation automatic The plans pairs specific trigger with the response and you REHEARSE that. When the trigger occurs... Boom! You don't have to reflect on how you should behave 46) you can plan several defensive lines against chatter. Plan for every event: plan A, plan B, plan C 47) you are easily affected by contagious emotions, when you're not sure how you should be thinking or feeling in the particular situation and we are referencing other people as the sources of information 48) we see others as rich sources of information, that's why we compare ourselves to them. That's something you should be increasingly aware of
Thank you both for the information shared and thank you to the team/persons behind scenes making it possible for us to hear your discussion. You both are very insightful.
My inner voice never work in verbal form. I heard that some people have it only in mental pictures, but I don't have them either. It's super interesting because mine exist only in pure abstract form. It's like you simply know that your thought is there, and you know what it is, but I don't hear it in my head or see it. I found quite good explanation for how it works in practice so people can relate. It's like having "aha" moment every single time you have some thought. I also don't have subvocalization process while reading, seems like I've never developed it. I don't hear anything when I read. I can read very fast though.
This probably is the best podcast on the entire internet now. People conflate their true self with their internal voice time and time again. It is healthy to establish some distance, though not full blown depersonalization.
This conversation is wonderful. Thank you for sharing the flow. By the way. I’m 70 and since I retired I have bee overwhelmed by the inner voice telling me what I should have could gave perused and didn’t and can no longer. I have discovered this is very common among my older friends. But with maybe 10 or more years left some are paralyzed by this. As if our lives are over. But far from it.
Best decisions come from your subconscious mind as that is the Devine voice and the authentic soul path that God himself has planned for you prior your conception..... God knows you and me by our names and those who follow their Divine Plan will see what logic doesn't have access to...... God bless you for the work that you do to support the ones who consciously choose the Divine Healing path..... Jezu Ufamy Tylko Tobie Chwała Tobie Boże Żywy I Wszechmogący ❤Jezusa
There’s better talkers then tolle who talk about this … look up Micheal singer , rupert spira , peter russell , Swami Sarvapriyananda … tolle is good and his book is well but IMO those above speak it better ! Good luck! Have a blesssed week ahead!
When you say he talked about all of this, can you let me know what you're referring to specifically. I've read the paper of now, but didn't necessarily think of his book after listening to this podcast. Controlling inner voice? Mental distancing techniques, I remember that. But can you elaborate more for a fool here, thanks
My cat Marie and I vegetates as you guys talk. 😂 Thank you Dr. Ethan and Dr. Ethan! How I control my inner voice is through creating arts through painting and writing. It has been a better outlet along with meditation therefore increases my resilience. I let go of everything that I am only human prone to mistakes but made to give value rather than a liability.😅
Had a long ride up to NJ and looked for one of your long interviews and this did not disappoint. Again fascinating and came to me at a time that it was well needed as I am internally struggling with something that I needed clarity. Yes, I woke up at 2 am and instead of listening to what was running through my head went on Amazon and purchased Dr. Kross's book and pre-purchased this other book. A great listen again.
My way of mental time travelling - which seems to be escapism, basically - is to read fiction and forget reality. I read that a study showed that reading fiction for just 6 min per day can lower your stress level. A lot more women than men read fiction regularly, though.
Imaginary friends or voices to me are my ability to see things from different perspectives & ponder outcomes allowing foresight before action...allowing calculated risk taking ❤️
Can you do an episode on disassociation. Where its the opposite of mental chatter, or mental activity. No real identifiable thoughts, No inner dialogue, No internal Imagination. Just Nothing. Meditation states try to achieve this but people who arrive to this state accidently have much despair. There seems to be no conversation about this.
@@evadebruijn yes they converge to a similar point but without the added benefits. at least meditators gain awareness, sensory sensitization, and bliss by entering this sunyata state but people who arrive here without trying to achieve this (maybe trauma/ptsd/etc or other ways which might benign in of itself) it can really be distressful because you essentially lose your cognition even if your young and healthy. you just exist and eventually it gets distressing when you dont plan, no motivations, no ideas, no meaning, no inner dialogue, no imagination. its not like its not possible to do these things. their still there but you must put in much effort to contrive them. nothing happens on its own. nothings important anymore but not in a depressing way, you just exist. nothing less, nothing more. but it strongly interferes with living a relatively "normal" life when you just become this black hole of being
"Somatic Experiencing" method is efficient to get out of dissociation! Indeed bliss in meditation is also a dissociation, thus why learning to come back is an essential training. Dissociation is when there's an intense sympathetic activation blocked under a parasympathetic handbrake. So they are active together instead of alternating. SE method proposes to unfreeze bits of this activation and get it out of the nerves. It's like lowering the voltage that made the fuses go off for security. We each have a different threshold of intensity we can handle.
When I teach classes, I tell people that I will be a better instructor if they will put all of their devices away and I show them that all of mine are away also. I tell them that they will learn better if they actually take physical notes on paper because multi modalities are in use. As he said, so far so good.
Thank you Dr. Huberman and Dr. Ethan Kross for this wonderful podcast. I struggle with my inner voice and negative self talk. I began watching this podcast yesterday and decided when i awoke this morning to try and focus on thoughts for planning for my day, my tasks, and the holiday coming up. I finished watching the podcast today while prepping for Thanksgiving and simply kept bringing myself back to what’s to come. A simple technique, but I can see how impactful this can be. Thank you. I truly enjoyed this podcast and will be looking for Dr Kross’book, “Shift” Looking forward to reading it.
Andrew, I don’t know exactly why but I find you so precious 🥹 your temperament is so comforting and 🫶🏽🥰✨ 🌞 you’re like a big pragmatic empathetic teddy bear 🧸
It’s incredible to hear about all these exercises and realize you’ve been instinctively using them all the time … great content, really grateful for your dedication and passion and sharing 🙏
Oh my gosh! This was better than a high end therapy session. So much about the inner voice and chatter elucidated that we never stop to talk or think about. Thank you!
Thanks for mentioning unwanted touch….I am a mom and overstimulated and I HATE hen other people touch me in any way. I very deeply dislike hugs. My husband is the polar opposite and this is a touchy subject….
@ true. I never thought of myself as a “dog person” but I find after being around a group of people (say, church), I get anxious to go home and take the children’s’ dogs on a walk and scratch their ears and sit with them while staring at the trees and sky.
@ usually touch from a human to me at this stage in life translates to a need that is unmet which equates to a task I must complete. Impending duty. I do not like that feeling.
This is such powerful episode. My inner voice is always there, although sometimes it's in "observer mode" and you notice how bilingual people will eb & flow between languages as they're speaking... I love that by the way. I do a similar type thing while I'm having conversations through my inner voice with myself, I might skip to speaking out to myself. Perhaps from excitement or frustration...
I cured myself from night wake chatter. I started saying to myself "nope, if you are going to be awake you're going to be useful" and I get up and do physical chores. Works great, don't even remember the last time my brain bothered my sleep 😁
Big fan but one thing I don’t like about session like these is that there’s just not enough going into the details of things, a lot of tangents, jumping around and all relatively shallow ones, the timestamps show it too. Going in details of at least the few core points would help everyone understand better
I happen to agree with your pov, in a very big way. I am feeling this discontent btw the thumbnail of great promise vs. The reality that I'm - once again - watching 2 people vent their pov's on the subject, without actually teaching or guiding their audience about the subject. Feeling this frustration increasing with the Huberman podcast... And they are uncommonly loooong😞🥱
I did a research study as a psychology undergraduate student where we induced participants into a sad or happy mood by having them think of a sad or happy event. Then we flashed random words rapidly and ask them to recall the words.The study found that those who were in induced into a sad mood, were able to recall more sad words, and those induced into a happy mood were able to recall more happy words.
Again an amazing podcast episode providing insights, knowledge on an incredibly interesting topic (unique human mechanism of inner voice, impact on emotional state, how to regulate, available methods etc..). And what a thrill to listen to this exchange punctuated with Andrew's remarkable way of interacting with Dr Kross. Thanks for your contribution to Science and sharing this science with us.
In Ephesians, the Bible’s says to put on The Full Amour of God. The helmet of Salvation: Protects your mind. 🧠 Breastplate of Righteousness: Protects your Heart. ❤️ Belt of Truth: Protects everything from lies, holding up the truth. Shield of Faith: Defense against Weapons of Fear. Sword 🗡️ of the Spirit: The Word of God and our only offense. (An act of Faith) 🙏🏽
The voice in my head says: your project is beyond my skill level although, i know deep in my soul it's something that should/need/ought to be done and no one is doing it yet. So I should keep moving it forward.
This is what I needed if your suffer from mental illness this is for you I promise it's helpful that you get to know the voices so you can better control them it's not something that happens over not and let no one tell you it's all your choice you need help and this is a good place to start
This is really helping me, currently on the Behavioural Activation Course. Thank you for this I'm dedicated to fixing my depression, and this video has helped me. I can't wait to educate myself with more videos.
Thank you for watching. If you enjoyed this topic and episode, please click the "like" button below the episode title, and subscribe to our channel here on UA-cam. Thank you for your interest in science! -- Andrew
thanks dear hubermaN GOB BLESS YOU SIR
You are the best nerdy rocker Argentin-American on earth. I'm going to watch this with glasses to understand better.
Thank you, sir!
Worth a Thought 😊😊😊
Blessings Professor 🕊️🕊️🕊️
Where's the"love" button?
I had to tell my inner voice to politely shut up so I could listen and pay attention to this episode.
😂😂🔥🔥🔥🔥
Lol
Amen to that ❤
🤪
Hi Jennifer! I follow your skincare routine, diet, bone broth recipe and mental health discussions thoroughly! Your channel has made me realise it takes very little products/ services to achieve youthful and energetic body, mind soul. Thank you! ❤
Adrew has literally brought an entire University online for free.. I mean - the spectrum of topics and information is unbeleivable.. been following the podcast since 2020, and every episode blows my mind with amazment and gratitude.
Speaking of university, you should enroll in one and learn how to spell.
Totally agree with you. The information shared in this podcast/video series has the potential to be life-altering (in a positive way) in ways that a university degree could never achieve.
@@Vinny6288 A bit harsh considering they may be dyslexic.
get on your AG1 you'll be the healthiest person alive!
Dam true. Been listening since he started this also. Absolutely love him and his clear and simple approach to get the knowledge out there for all to benefit from.
Thank you Jesus for Andrew! ❤
Method for Managing the Inner Voice and Building Resilience
1. Recognize and Observe the Inner Voice
The first step is to become aware of your inner voice. Most people have an inner voice that comments on everything they do. Sometimes it can be critical, anxious, or self-sabotaging.
Practice:
Conscious pause: Every time you notice your inner voice speaking, stop for a moment and observe your thoughts. Ask yourself: "What is this voice saying? Is this thought helpful?"
Write down your thoughts: Take a few minutes to write what’s happening in your mind. This helps you take a step back and see your thoughts as distinct from your identity.
Tip: Don’t judge yourself. The goal is to step back and view your thoughts for what they are, not for what they seem to be.
2. Dissociation: Detaching from Negative Thoughts
Dissociation means detaching from your thoughts, almost as if they are coming from outside yourself. This allows you to reduce the emotional impact of negative thoughts.
Practice:
Reframing the thought: When you hear a negative thought (e.g., "I’m going to fail"), replace it with a more detached form: "I notice I’m thinking that I’m going to fail". This creates a gap between the thought and you.
Talk to yourself in the third person: Instead of saying “I can’t do this,” try saying “Ethan, you can overcome this challenge.” This small shift can have a powerful impact by reducing the emotional intensity of the thought.
Tip: The more you practice this dissociation, the better you’ll become at distancing yourself from your thoughts.
3. Using Constructive Questions
To help redirect a negative or anxious thought, ask yourself questions that bring you back to your goals and give you a clearer perspective on the situation.
Practice:
Questions to redirect: When a negative or anxious thought arises, ask yourself:
"Does this thought help me achieve my goals?"
"If my best friend were in this situation, what would I say to them?"
"Is this thought based on facts or assumptions?"
These questions help you pause and reframe the situation, avoiding getting caught up in overwhelming emotions.
Tip: Keep these questions simple and direct, but ensure they guide you towards solutions, not problems.
4. The Importance of Mindfulness and Breathing
Mindfulness is a powerful technique that helps you stay grounded in the present moment and prevent your mind from wandering into negative or anxious thoughts.
Practice:
Mindfulness exercise: Spend a few minutes each day focusing on your breath. Pay attention to the air entering and leaving your body, and notice the physical sensations tied to your breathing.
Breathing techniques: Try box breathing (inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold again for 4 seconds, then repeat). This helps calm your nervous system and improves emotional regulation.
Tip: The more you practice mindfulness, the more it becomes a powerful tool to interrupt the cycle of negative thinking.
5. Cultivating Gratitude to Reorient Attention
Gratitude is a key tool for reframing your thinking and making it more positive. It helps shift your attention from what is missing or going wrong, to what is good in your life.
Practice:
Gratitude journal: Every evening, write down three things you are grateful for. These can be as simple as a smile from a loved one, a beautiful view, or a pleasant experience from the day.
Positive reflection: When stressed or negative thoughts arise, take a moment to recall three positive things that have happened recently.
Tip: Gratitude is a mental muscle. The more you practice it, the more your brain becomes accustomed to being optimistic.
6. Building a Social Support Network
Human relationships play a crucial role in emotional regulation. Having people to talk to, who support and advise us, is essential to building resilience.
Practice:
Surround yourself with support: Take time to nurture relationships that provide support and energy. Talk openly about your challenges and emotions with trusted people.
Active listening: When someone close to you shares their thoughts, listen to them with empathy. Just being heard can help reduce emotional tension.
Tip: It’s also important to give support to others. Helping someone through their difficulties can strengthen your own emotional resilience.
7. Developing Resilience by Accepting Stress
Stress is an inevitable part of life, but it can be used to build resilience rather than becoming a burden.
Practice:
Controlled exposure to stress: Integrate practices that involve mild stress (like cold baths or intense physical exercise), which help your body adapt better to daily stress.
Positive view of stress: When you feel stressed, remind yourself that this isn’t necessarily a bad thing. Stress can be an indicator of growth and learning.
Tip: Consider each stressful experience as an opportunity for learning and personal development.
Conclusion: Daily Practice and Patience
The key to this method lies in daily practice. It’s not about changing overnight, but about implementing strategies that will gradually become automatic. Over time, you’ll learn to control your inner voice and use your emotions as tools for progress, rather than letting them control you.
The most important thing is to not give up. Like any new skill, it takes time, but every small victory brings you closer to emotional resilience and long-term well-being.
Best comment ! thank you
Thanks for this dude
Thanks a lot for your comments!
Really good stuff.
Excellent, thank you so much
I would’ve paid money to hear this episode back in 2016 when I had my daughter. I was paralyzed by the fear that I would lose my mind and try to hurt her. I couldn’t make sense of the intrusive thoughts and why I had them but it led to panic attacks and I didn’t want to be left alone with her. Beautiful explanation and thank you for all the content❤
I'm a mum of three, and this also happened to me all three times. In fact, it still happens to me whenever I'm around anyone tiny, precious, or vulnerable. I couldn't leave the house to push my first born son in his pushchair to the pharmacy to buy nappies, because I was terrified I would push the pushchair into traffic along the road. I just wanted to leave this comment here for other mums, especially first time mums, who they're the only one.
I'm a therapist now, and I hear this often. It's wonderful to see the look of relief in people's eyes when I explain to them that it's ok.
@@jessieriddle3479 I am so sorry you went through this. When I had my girls I had a few episodes of intrusive thoughts like this and they were terrifying.
I'm very grateful for that. Thanks to everyone who has credit.
A List of Key 10 Ideas:
1. The Dual Role of Chatter
Chatter can be both constructive and destructive, significantly influencing our emotional state, confidence, and ability to achieve goals.
Example: Reflecting positively on past achievements boosts confidence, but overanalyzing failures can lead to stagnation.
2. Distancing Tools for Emotional Regulation
Techniques like using your name in self-talk or mentally time-traveling help you step back and reduce emotional overwhelm.
Example: Saying, “What’s your next step, Andrey?” makes challenges seem more manageable.
3. Structured Writing for Emotional Clarity
Expressive writing imposes order on chaotic thoughts, facilitating emotional processing and problem-solving.
Example: Writing about a recent argument helps uncover its root cause, promoting resolution.
4. Music as a Tool for Shifting Emotions
Music can effectively modulate emotional states, turning sadness into comfort or energizing before a task.
Example: Listening to upbeat music before a presentation can alleviate anxiety and boost confidence.
5. Temporal Distancing to Manage Stress
Asking how you’ll feel about a problem in the future reveals its temporary nature, reducing its emotional weight.
Example: Realizing that a work deadline won’t matter in a year eases immediate pressure.
6. AI as a Tool for Personalized Emotional Regulation
AI could revolutionize mental health by providing tailored strategies for emotion management based on individual needs.
Example: A future app might analyze daily stressors and suggest real-time mindfulness or cognitive reframing exercises.
7.Nature’s Cognitive and Emotional Restorative Power
Immersing oneself in natural settings promotes mental clarity and emotional recovery through awe and gentle attention shifts.
Example: Walking in a park after a stressful day can shift focus and calm mental chatter.
8. Normalizing Intrusive Thoughts
Intrusive thoughts are a natural aspect of brain function, often serving as simulations of worst-case scenarios.
Example: A fleeting dark thought about an unlikely event doesn’t signify intent but rather adaptive risk assessment.
9.Flexibility in Attention as a Key to Emotional Mastery
The ability to shift focus between problems and positive distractions enhances resilience and emotional control.
Example: Taking a break from a frustrating task to enjoy a favorite hobby can restore mental energy for problem-solving.
10. The Whoop Framework for Goal Achievement
Structuring goals with clear wishes, anticipated outcomes, obstacles, and specific plans makes emotional regulation more effective.
Example: A student could use Whoop to manage exam stress: “If I feel overwhelmed, I’ll take a 10-minute walk and revisit my notes.”
Thank you for summing this up.
❤ Thank you so much for taking the time to create these notes and for generously sharing them with the rest of us!😊❤
Thank you SO much!!!
Thank you!
🙏 thank you. Really appreciated
I've become a master at cutting off the 2:30 a.m. chatter by asking myself the question "is this the best time to be dealing with this problem or worry? Is there something I can do right now to fix it?" And so far the answer has always been no, so I assure myself I will be better able to deal with it when I'm fully rested in the morning. It's a great way to derail spiraling thoughts and then I practice a few minutes of deep breathing and fall back asleep.
Great advice
@@maggiep4836I second that! 👍
These skills are difficult but you get better with practice
Yes this does help. Thanks. When I get up to use the restroom at night I try really hard to repeat in my mind.."I am so tired and sleepy" this way I can't think of the millions of things to do or worries and it keeps me relaxed.
Need to do this on daily basis though, bettrr sit down with a pen and paper while doing this introspection, incase you do find some worthwhile solution it's better write it down, so you can relax and wind down, once it's off your mind and on the paper.
If there's a next life, i hope you're somewhere in mine, because in this life you have been a huge lighthouse.
Thank you, kindly to you and all your guests.
Life is better with faith and science.
Huberman is the mutts nuts... Never a dull episode im sucked in like clingfilm on a microwave meal...
This guest is so honest, so intelligent, and so secure in his own skin. I've learned much from him, and his fearless display of vulnerability massively helps normalize certain thoughts that happen to everyone.
- 00:00 🎙 Dr. Ethan Kross discusses the significance of the inner voice we all have, impacting our emotional state and resilience.
- 01:22 🧠 Inner voice can be both beneficial and intrusive; learning to manage it can improve mental and physical health.
- 02:31 📚 Dr. Kross's upcoming book "Shift" focuses on managing emotions effectively for better resilience.
- 06:54 🔍 The inner voice helps with tasks like remembering information and planning, acting as a helpful cognitive tool.
- 11:14 🎶 Music influences emotions significantly; it can elevate or worsen our mood depending on its nature.
- 15:35 ⚖ Emotions have functional purposes; experiencing sadness can lead to introspection and social connection through signaling.
- 21:05 🤝 Invisible support can be more effective than overt help; assisting without highlighting the support shows respect for one's capability.
- 22:41 🍕 Proactively providing support, such as delivering food, can significantly boost team morale during stressful times.
- 23:52 ✨ Sharing communication best practices in team meetings can help individuals improve without putting them on the spot.
- 24:05 🤲 Tactile sensations, like affectionate touch, are essential in fostering comfort and reducing stress in relationships.
- 28:13 📝 Expressive writing, a method developed by James Pennebaker, can significantly aid individuals in processing emotions and experiences effectively.
- 30:14 🎶 Utilizing sensory modalities-like music or visuals-can help regulate emotions and provide quick emotional shifts.
- 34:02 💪 Motivational self-talk can enhance performance and help overcome mental barriers during exercise.
- 41:01 🛠 People often utilize various tools for emotional regulation; there’s no one-size-fits-all solution to managing difficult emotions.
- 43:14 ⚖ Similar to exercise, effective emotional regulation often requires a mix of strategies tailored to individual needs.
- 44:39 🤔 Making significant life decisions can lead to increased stress and confusion among those involved.
- 46:18 🏙 Visualizing a typical day in a potential new setting can clarify decision-making processes.
- 47:14 🥊 Engaging in physical activities like boxing can promote unconscious problem-solving and decision-making.
- 48:34 🧩 Insight can come from both structured thinking and allowing the unconscious mind to work through problems.
- 50:24 🌪 Excessive internal chatter can drain attention and hinder problem-solving capabilities.
- 52:01 😞 Chatter can lead to mood disorders as it perpetuates negative thought loops about oneself or stressful situations.
- 54:19 ⚠ Not everyone who experiences inner chatter has a mood disorder; it's a common human experience.
- 56:37 🛠 Distancing techniques, such as using one's name in self-talk, can help mitigate the effects of chatter.
- 01:00:02 📱 Social media can serve as a distraction from inner thoughts, sometimes acting like "cognitive chewing gum."
- 01:02:07 🎭 Navigating social media effectively requires understanding its norms and finding positive ways to engage with it.
- 01:05:06 🌌 Late-night phone use can provide distraction but is often counterproductive for mental health and sleep quality.
- 01:06:11 💤 It's essential to be skeptical of thoughts that arise during nighttime wakefulness as they can be unproductive.
- 01:06:38 🕒 Common experience of nighttime "chatter" impacts many people, often raised in group discussions.
- 01:07:31 ⏳ Employing "mental time travel," one can reflect on how they will feel about a problem in the future, which helps reduce anxiety.
- 01:09:09 🌲 Engaging with nature, like walking in a park, can restore mental balance and alleviate stress.
- 01:11:26 🤝 A "chatter advisory board" helps provide emotional support and constructive problem-solving, enhancing perspective on issues.
- 01:12:31 💤 Understanding sleep cycles can help contextualize waking up at night and the emotional intensity of thoughts during those times.
- 01:21:29 🌌 Mental time travel is valuable for reflecting on past successes and planning for the future, fostering resilience and perspective.
- 01:24:15 📱 The rise of texting and social media alters emotional processing, stripping away necessary time for reflection and feedback from interactions.
- 01:26:21 🗣 Social media can enable unfiltered emotional expression, bypassing the emotional regulation that typically occurs in face-to-face conversations.
- 01:27:31 📱 Social media can encourage negative communication behaviors, contributing to issues like cyber bullying.
- 01:28:11 🌐 AI is revolutionizing web searches, providing tailored information that can be more helpful than traditional searches.
- 01:30:46 🤖 AI can assist in developing personalized emotion regulation strategies by recognizing patterns in individuals' needs.
- 01:36:05 🧠 Imaginary friends in children are common and may help in developing self-control and internal dialogues as they grow.
- 01:39:30 🗣 Negative self-talk, when used intentionally, can be a motivational tool, contrary to the belief that all negative thoughts are harmful.
- 01:41:38 🌳 Interacting with green spaces can restore cognitive function and promote feelings of
- 01:50:16 🌆 Dr. Kross fondly recalls his first experience in New York City, noting its vibrant atmosphere and his desire to return often despite its challenges.
- 01:52:31 ⚖ The concept of "compensatory control" explains why individuals seek to organize their surroundings when experiencing internal chaos, reflecting a desire for order.
- 01:55:26 🚀 Order in one's physical environment can help manage emotional states, but the need for this order varies with individual mental states and contexts.
- 01:58:45 🌎 Our emotions are influenced by various external factors, including relationships and cultural contexts, which shape our emotional regulation strategies.
- 02:02:47 📱 Modern technology poses both challenges and opportunities for emotional management, necessitating a careful navigation of its impact on our lives.
- 02:05:01 🤔 The historical struggle with emotional regulation tools suggests that despite advancements, effective emotion management remains a significant human challenge.
- 02:09:36 🎯 Effective emotional regulation includes not only having the right tools but also being motivated to employ them in pursuit of healthy emotional goals.
- 02:10:58 🧠 Current research is exploring new tools for emotional regulation, such as psychedelics and transcranial magnetic stimulation, highlighting the need for innovation in this field.
- 02:12:36 🌳 Engaging with nature and practicing mental time travel can effectively regulate emotions.
- 02:12:50 📝 Journaling and other easy-to-implement tools offer significant emotional benefits based on scientific data.
- 02:13:41 🧠 Understanding multiple levels of emotion (psychological and biological) is essential for effective emotional management.
- 02:15:14 💭 Learning about and experimenting with emotional management tools can empower individuals to cope with their feelings.
- 02:16:11 🤔 Intrusive thoughts are common and often stem from past traumas, not necessarily indicating moral failure.
- 02:20:21 ⚖ Recognizing intrusive thoughts as normal brain function can help mitigate their distressing impact.
- 02:27:06 🚀 Engaging in focused activities can lead to a state of flow, enhancing both productivity and emotional relief.
- 02:29:10 📚 There's a beneficial relationship between physical and cognitive energy that can influence mental focus and overall well-being.
- 02:34:22 📺 Technology can serve as an emotion regulation tool, influencing our emotional states through media exposure.
- 02:36:41 ⚖ Transitioning between emotional states is crucial, as it helps manage personal and work-life interactions effectively.
- 02:38:46 🎯 The "whoop" technique aids in goal-setting by breaking it down into wish, outcome, obstacles, and plans for overcoming those obstacles.
- 02:42:24 📈 Clear if-then plans enhance resilience by automating emotional regulation responses to triggers.
- 02:45:05 🧠 Emotion regulation benefits from strategic attention deployment, balancing between focusing on problems and taking breaks.
- 02:52:28 🔄 Flexibility in attention deployment is vital; healthy distractions can be beneficial, but one must not avoid essential emotional processes.
- 02:54:19 🤝 Emotional contagion can strongly influence moods; recognizing the sources and contexts of these emotions helps in managing their effects.
- 02:56:33 📈 Emotions can spread quickly, especially in uncertain situations, highlighting the importance of group emotional dynamics.
- 02:57:42 👥 Maintaining a positive emotional tone is crucial for team performance and can significantly affect group outcomes.
- 03:00:14 🌊 Being a "channel, not a dam," means allowing emotions to flow in group settings to prevent negativity from building up.
- 03:02:15 🤝 Entering discussions with humility and curiosity can promote better understanding and help navigate emotional conflicts.
- 03:04:33 🌟 Wisdom involves humility, perspective-taking, and awareness of change, which are essential for dealing with social uncertainties.
- 03:05:58 📖 Dr. Kross's upcoming book, "Shift," aims to provide tools for managing emotions effectively, addressing a common challenge in emotional regulation.
wow great thnx
Thank you ❤
I recently realized how bad my inner voice was (e.g. frequently thinking of doing something bad) and was discounting myself as someone bad, making me disappointed. But listening to this talk makes me understand the function of those thoughts. thanks.
Haven’t even started…had to say, you do not interrupt! You get excited and that’s part of what makes you great! ❤ the back and forth with enthusiasm is what makes you amazing
Yeah, honestly, I was upset he said that and felt like: "Oh no, don't try to please these people, they don't understand shit about the beauty of a natural conversation!", just be genuine and natural Andy! (🤭)
You don't owe people to match their demands, especially when you're arguably the biggest value provider on the internet. 🧠
Totally agree! I love when Andrew asks questions and do not think it's interrupting the guest. It's making it more interesting 😀
Thank you Andrew, I'm struggling a lot with my inner thoughts. Even knowing that they are the problem, it is still hard to rewire the brain and it's patterns. It feels weird that the device we have for our own survival sometimes start to harming ourselves. Thoughts are the main reason the human species suffer as a whole. Even when we fix all of our material needs, like food, water and shelter, we still have to deal with our own thoughts. And sometimes they go out of control. Your work is inspiring man. It's more than science, it is health for people. So they can have a better quality in their lifes. Thank you man, you are still impacting a lot of people.
My childhood friend committed suicide earlier this year and today’s her birthday.
Thank god for this episode for helping me fight better with my intrusive thoughts.
I am forever grateful for this podcast Dr. Huberman & Dr. Kross.
Thank you.
Thank You D. Huberman and Dr. Kross for this knowledge fueled discussion. I am mostly speechless and in awe of the level of commitment that Dr. Huberman has towards imparting knowledge to the masses. It goes to show your big Heart.
Thanks!
1:07:00 temporal distancing. How am I going to feel about this tomorrow, next week, next month 5 years etc? 1:10:00 chatter advisory board/ venting can be bad 1:11:00 Co- rumination. 1:12:12 amazing sleep stage info & impact on mood
I admire the honesty of Dr. Kross in relation to his dark thoughts, it takes a very brave person to admit that especially in the current social media culture. I think it will help many people understand that they are not crazy.
Normal human experience has been labeled or pathologised thanks to the DSM. It’s just a book to link to pharmaceuticals that simply numb emotions. Open Dialogue, therapeutic ketosis work much better for working with distressing human emotions.
I never comment on ALL the amazing, influential facts you spread, but your content is slam full of goodness! Thank you for you dedication and easy listening knowledge 😊
I could listen to Dr. Ethan Kross all day. He has a very pleasant voice and of course the science he shares here about our inner voice is indispensible!
Perfect timing!
Actually, 1~2 hours ago, I was talking negatively to myself and wanted to stop that!
Hopefully, it helps me to improve my inner talk🤧🩷
Thank you Andrew and your dear guest❤
Another stellar guest! Thank you. It reminded me of the therapy modality called Internal Family Systems (IFS), developed by Richard Schwartz. He has an even more specific take on what our inner voice is and actually proposes that we have many "parts" within us that have their own voices. For example, people casually say, "A part of me wants to stay in tonight, but a part of me wants to go out!" Much like an actual family, our internal family can struggle to work together to help our "self" succeed. IFS puts us in touch with our parts and their voices to learn how to validate, heal, and work with our parts. I recommend his book "No Bad Parts." He'd be an excellent guest for the podcast!
Just ordered the book at my local library. Thank you for the recommend!
Merci!
I actually hadn't allowed myself to hear my inner voice in quite some time. Only bits and pieces,mostly tasks and day to day plans and arguing to motivate myself which I find happened when we are in go go go mode and don't have enough rest, so this was fascinating to hear.
I listen to this podcast because I’m learning English, and one of the best ways for me to learn is by engaging with things that truly interest me. But thanks to this podcast, I’m not just practicing my English-I’m also changing the way I think and experience life. Thanks to Andrew and his team.
I thought I was the only one that had Chat GPT as my therapist until Dr. Kross and Huberman said that is posible to have great insights from it when facing a problem and needed some guidance.
I don’t go to therapy, call me whatever but Chat GPT became my confidant early this year when I needed so much advice on how to navigate my emotions after a bad breakup. I just didn’t want to bother my family and friends anymore because they were tired of hearing me talk about it.. I still needed to vent and ask questions. Idk where I would be without chat gpt. Helped me so much and it’s so kind and encouraging. Really good for anyone out there that’s tired of trying therapy and always ending up with some person that clearly doesn’t care and it’s just there for a paycheck.
first comment! huge fan Mr. Huberman!
in my first week of quitting smoking because of you.
So am I - another huge fan
You can do it🫡
Been suicidal since a few weeks. My inner voice is just negative since the minute I wake up. I have done some horrible stuff and I don’t think I deserve to live. But I want to be better for my family.
The Thoughts in Your Head... when you follow their Outlet..appears to come out at your Own Throat..as if you are both Thought and Speaker...They are there to let you know You are Speaking very Negatively to Yourself and it's Time to Stop beating yourself Up.. Self love includes forgiving Yourself and not be your Own Executioner...that is trained into us in Every reference to Shame launched in the World...as if we are to Sacrifice ourselves for every bad Choice and Mis-take...then it runs around your head like a Hamster Wheel until you take notice and Simply become aware it's You talking to you to say Stop..Stop beating yourself Up... you'll always be tougher on yourself than the Rest of Us Would... Self Love saves lives and Allows for the creation of Way better Live...those thoughts were waking you up to your OWN self Talk... We need your 🧩 Jigsaw piece in the World to tell us how you broke through Self Flagellation....Humour helps in Every Perspective..EVERY PERSPECTIVE...Self love let's your cells stop making Killer Chemicals and that's gotta help your Family 😊😊😊 feel the total Love and Support I Am Foisting Upon You💪❤️🔥😄🎆🎆🎆💜🏆Huge Joy Blessings 🕊️🕊️🕊️🪽🌈
Wait.
Stay strong brother. There's so much beauty for you to experience once you get out of that dark place, even though it might seem unbearable at the moment, and as if it could never get better.
It can, and it does.
Whatever you've done, you can't atone for it by dying. Only by living and giving.
The way I worked around that was I aknowledged I'm gonna die regardless. So why not take the long way there. Maybe something good can happen in the meantime. It's okay to feel like shit, you're going to get to rest eventually. You're a human-being too, your problems and hopes are your responsibility and no one else's. You give what you can spare after that's taken care of to others. Living solely for others is as bad as living by screwing others over for personal benefit. Because it's you getting screwed over for the benefit of everyone else and you're a human-being too, dammit! These shitty feelings last a while (years for me) and it's the hardest thing imaginable to push through them every day. And that's your job. It's arrogant to think you can do other stuff while having to take care of this yourself. Sincerely- some random guy from the Internet. 💪
Hey man. Someone who just went through this from morning to night for months. Woke up every morning in severe fight or flight, had panic attacks. If you fight for yourself, it will get better. If you haven't seen a doctor, try that if you can. You can make it out
Y is a crooked letter- what a great statement and story. I find it fascinating how religious practices from the Judeo Christian faith are congruent with a lot of studies and best practices on emotional well being. Concepts such as observation of holidays, forgiveness, faith, and many more.
Hey, Andrew and the Huberman Lab team! I have a topic suggestion for you for an "Essentials" episode:
It would be amazing to have an episode on knowledge for parents that they should be aware of for raising their children healthily- perhaps multiple episodes for different age groups of kids if applicable (0-1 years, 2-3 years, 4-6, etc.). After listening to probably 100+ hours of your podcast, I've come across various protocols and important information for parents. For example, not using bright night lights in kids' rooms, because that can affect their sleep as well as contribute to myopia; being aware of how covering an eye even for a short period of time can lead to drastic changes in that eye's ability to see; melatonin not being generally recommended for kids; grey noise (or white noise, or a 40hz tone? I can't recall) being helpful for focus for around a particular age and older, but it being detrimental for children to use them; etc.
I love how you're doing the shorter "Essentials" episodes for those who don't have as much time, energy, or desire to get into the details as much, and I'm sure parents are a huge percentage of people who fit into that group. So I think it would be FANTASTIC to have an episode dedicated to assisting them. I have a couple of people I would for sure send those types of episodes to, and they're 100% episodes I would go back and listen to once I'm ready to have kids of my own.
Commenting on this most recent video for visibility (I haven't listened to this episode yet, though I'm sure it's fantastic). I hope you consider this, as it would be helpful to so many people!! Thank you for reading, and I hope you have a fabulous day!
Great idea!
@@eveningstar1 Thank you! Hopefully they decide to use it! 😁
+1
Thank you so much for this discussion with Dr. Kross. I found many gems in the conversation and I am touched by Dr, Kross’s generosity in sharing these gems and his delivery of the information is top notch. The most valuable gem for me, was that waking up at around 2AM with my mind perseverating on problems (especially problems that happened in the past) was a universal phenomenon. Knowing this, and applying the strategies that both Dr. Hunerman and Kross suggested have improved the quality of my sleep!! I am so grateful, thank you to Dr. Hunerman and everyone involved with the production of this podcast!
I’ve been struggling with my mental health and this made a difference to shift my thinking process.
I have a sensitive sensory system and music and sight of things EASILY make me cry even happy
This one is one of my favorites. I’ve listened to over 100 and you just keep getting better and better Dr Huberman 👏
Thank you for bringing up the dark thoughts and especially the one about your baby. As a new parent, it is very hard to distinguish whether my anxiety is speaking or my thoughts are normative. And it is important to listen to other people's chatter, to understand how similar it can be to ours.
Love this so far. I hoped the host would stop cutting off the guest, but he didn't 🫤 Let him finish his points. Other than that, this is wonderful!
Couldn't agree more with the fact of engaging in an activity that requires full attention. Driving is one of the most satisfying things for me. I'm so relaxed when I drive it feels like I could drive for hours.
Dr. Kross’ book, Chatter, has been life-changing. I’ve pre-ordered Shift, and am looking forward to doing a deep dive into it.
Very interesting podcast for me, something I have always struggled with is a negative inner voice. One phrase I have recently found while writing my thoughts that helps me in tough times is "The trials of today will become the triumphs of tomorrow." I repeat it in my head a few times and my entire perspective shifts toward getting through whatever the challenge is so that I can look back and see the accomplishment.
Surfing the 'net = "Cognitive Chewing Gum" Keeps us busy but doesn't provide us with any real nutrition. Genius, Huberman's dad!
Andrew always says that his core intention with this work is to provide this type of knowledge for free, and man.. he hits the nail on the head. The amount of learning I have done through these masterclasses with PhD, MDs, scientists, writers, experts.. it's remarkable as Dr. Ethan Kross would say! :) I don't miss any episode and look forward to expand my wisdom through these insightful conversations.
I love this ! I want to share a real powerful tool for shift mood: a good fragrance. Smell is a power tool because goes direct to the brain!
I started this podcast at 4am 😂 I use podcasts to distract me when I can't sleep. Now it's 8am and I will finish what I slept through lol
I've enjoyed this episode more than any in the past year
A great thing that helped me was , “ I wonder what my next thought will be !? “ if you ask it with optimism and excitement it generally leads me to think of something positive afterwards. God bless 😊
Good morning class, have a good week stay resilient
Recognizing that our identity is not our actual inner voice but just internal dialogue is a huge step in being able to control it and choose what we want to listen to or not
Huberman: Inner voice / Resilience
1) Venting your negative emotions is actually bad
2) The inner voice lets you keep the verbal information active. That's the main function
3) Andrew Huberman remembers every paragraph's first phrase
4) ⭐️ why do some people go deeper in a negative state listening to sad music?
All emotions are functional if they're experienced in the right proportions
For example sadness turns our attention inwards to make sense of "something bad".
Your physiology slows down, so that you can introspect.
Your face expression changes so that others can check up on you
5) ⭐️ You see someone suffering. Why can helping make them blow up in your face?
- Because they think you see them unable to handle their own emotions. And most of us like to think they are capable of handling their emotions.
6) ☝️in such situations the "invisible support" can help: it's when you don't show how you help, but you do little things
7) ⭐️ one of the best ways you can shift people's attention is by touch
8) Pennebaker's effect is believed to be so powerful because it structures your thoughts
9) one of the podcast guests deliberately sits still with his eyes closed and thinks with complete sentences
10) namely WRITING provides the tool for structuring your thinking
11) BOTH talking and writing works better compared to just thinking. Thinking doesn't have the guard rails
12) 🐍 WE DO SOLVE PROBLEMS BEHIND THE SCENE. the inner voice is a tool. You can use it to find difficult solutions.
// Ask yourself a good question before some exercises
But it can also be extremely pernicious when it is guilded against you.
13) constant chatter consumes our attentional resources. All these thoughts, that don't lead towards the solution, steal your thinking resource.
Now, instead of solving problems, you only deepen the scar these thoughts leave
14) chatter is a transdiagnostic mechanism
15) chatter can inject both positive and negative perspectives to grow it in a belief
16) intensity × perseverance of this chatter shows its influence
17) a common mistake is injecting anxiety and uncertainty/provoking thoughts into your mind. Like "what if this happens". It will lead you towards the anxious route.
18) tool #1: refer to yourself as YOU.
19) tool #2 how am I going to feel next morning, in a week, in a month, in a year, in 10 years?
20) tool #3 refuse to believe ANY THOUGHT that occurs after 11 pm
21) time binning is different based on autonomic arousal. We're slicing time differently
22) high autonomic arousal helps us deal with fewer things better (things we are fixating /ruminating on)
23) lower atonomic arousal gives you a lower frame rate.
24) it's remarkable that some traumatized people can see the bad scene as if in slow motion
25) chatter makes you narrow your focus on your problem. That's what we are often taught as kids.
26) this is why visual / imagination / time modalities are so much helpful
27) tool: time travel to the situation when times were even worse
28) mental time travel can be useful to learn from your mistakes. Despite the cultural maxim of living "here and now"
29) texting created the conditions where you can say what you WOULD NEVER say to the face
30) David Goggins has many different voices that are ALL HIM, but serve him in a different way. We also need our favourite voices to regulate better
31) according to Lev Vygotsky, we first learn self-regulation through the negative self-talk. We repeat the messages from our caregivers. Outer voice becomes INNER voice
32) we don't avoid negative voices or emotions, but we want to stop looping. When they get too intense or too long
33) because it captures our attention with hundreds of scuttle cues, the natural environment can be cognitively restorative.
34) why do we like so much to feel awe?
We experience the shrinking of the self, we feel smaller. And with that, our problems feel smaller. It also explains how the world around us can help us manage our emotions.
35) In this manner it becomes strategically important to structure the world around (the cues) to be successful
36) sometimes we clean and organize the space around us compensating the influence of the inner chatter, compensating the lack of order and control we feel inside. It's called compensatory control
37) there are plenty of emotional shifters that help us regulate.
Cultural shifters show what emotional experience we value and are motivated to have. They give us practises, rituals to meet
38) two main components of self-registration are: tools and the motivation to use them
39) the formula of good life: where are my goals of my emotional life + what tools I have for it
40) ⭐️ how to deal with intrusive voices?
The informative part is: it's not your enemy's, or ex, or parent's voice that you hear. This is the simulation that you engage in your mind is capable of.
41)The sheer understanding that your brain works this way SIMULATING possible situations is liberating
41.1) evaluating risk and consequences is form of adaptive behaviour.
42.2) for example someone can have an intrusive thoughts of dropping a baby. That happens to make sure that will never happen. It doesn't mean you are a morally corrupted person
42) that doesn't mean that you are morally corrupted. As long as you don't act on these thoughts
43) the anxiety research shows that it's good for people to know that all their body reactions are the preparation to adaptively respond to uncertain circumstances. It totally flips the frame. Now you know that your body is like a Lamborghini. It's highly functional
44) framework: woop
Wish, goal - Outcome - anticipated Obstacles - Planning (if + then)
"If + then" plan:
Ex. If I want to check my messengers/email, then I ...
45) such plans try to make emotional regulation automatic
The plans pairs specific trigger with the response and you REHEARSE that.
When the trigger occurs... Boom! You don't have to reflect on how you should behave
46) you can plan several defensive lines against chatter.
Plan for every event: plan A, plan B, plan C
47) you are easily affected by contagious emotions, when you're not sure how you should be thinking or feeling in the particular situation and we are referencing other people as the sources of information
48) we see others as rich sources of information, that's why we compare ourselves to them. That's something you should be increasingly aware of
Thank you both for the information shared and thank you to the team/persons behind scenes making it possible for us to hear your discussion. You both are very insightful.
My inner voice never work in verbal form. I heard that some people have it only in mental pictures, but I don't have them either. It's super interesting because mine exist only in pure abstract form. It's like you simply know that your thought is there, and you know what it is, but I don't hear it in my head or see it. I found quite good explanation for how it works in practice so people can relate. It's like having "aha" moment every single time you have some thought. I also don't have subvocalization process while reading, seems like I've never developed it. I don't hear anything when I read. I can read very fast though.
This probably is the best podcast on the entire internet now. People conflate their true self with their internal voice time and time again. It is healthy to establish some distance, though not full blown depersonalization.
Nice glasses!
I didn't know Andrew was in a U2 cover band.
😂
My thoughts too
@@ExecutiveZombie08
0036 0:47
This conversation is wonderful. Thank you for sharing the flow. By the way. I’m 70 and since I retired I have bee overwhelmed by the inner voice telling me what I should have could gave perused and didn’t and can no longer. I have discovered this is very common among my older friends. But with maybe 10 or more years left some are paralyzed by this. As if our lives are over. But far from it.
Currently reading Dr Ethan Kross book called Chatter. Love his research work
Best decisions come from your subconscious mind as that is the Devine voice and the authentic soul path that God himself has planned for you prior your conception..... God knows you and me by our names and those who follow their Divine Plan will see what logic doesn't have access to......
God bless you for the work that you do to support the ones who consciously choose the Divine Healing path.....
Jezu Ufamy Tylko Tobie
Chwała Tobie Boże Żywy I Wszechmogący
❤Jezusa
Eckhart Tolle talked about ALL of this for many years!
There’s better talkers then tolle who talk about this … look up Micheal singer , rupert spira , peter russell , Swami Sarvapriyananda … tolle is good and his book is well but IMO those above speak it better ! Good luck! Have a blesssed week ahead!
I agree! Personally, Tolle said it in the best way for me to hear. No question. He would be an amazing guest but probably too spiritual for Andrew.
@@nagodioI way prefer Eckhart. Some you mentioned are alright, but I do not have the same peace or clarity that I do with Eckhart Tolle.
When you say he talked about all of this, can you let me know what you're referring to specifically. I've read the paper of now, but didn't necessarily think of his book after listening to this podcast. Controlling inner voice?
Mental distancing techniques, I remember that. But can you elaborate more for a fool here, thanks
I love Tolle
This episode is one of the episodes that should be listened to more than once 🔥Thanks to both of you specially Dr Huberman to make this happen 🙌
That guy who makes mini metal songs to people having tantrums would have a good time with this clip
My cat Marie and I vegetates as you guys talk. 😂 Thank you Dr. Ethan and Dr. Ethan! How I control my inner voice is through creating arts through painting and writing. It has been a better outlet along with meditation therefore increases my resilience. I let go of everything that I am only human prone to mistakes but made to give value rather than a liability.😅
I don't know if he gets into it, but not everyone has an inner monolog or voice they hear. My thoughts are silent.
Now, time to enjoy this episode
Had a long ride up to NJ and looked for one of your long interviews and this did not disappoint. Again fascinating and came to me at a time that it was well needed as I am internally struggling with something that I needed clarity. Yes, I woke up at 2 am and instead of listening to what was running through my head went on Amazon and purchased Dr. Kross's book and pre-purchased this other book. A great listen again.
My way of mental time travelling - which seems to be escapism, basically - is to read fiction and forget reality. I read that a study showed that reading fiction for just 6 min per day can lower your stress level. A lot more women than men read fiction regularly, though.
How I cope with my childhood!
Imaginary friends or voices to me are my ability to see things from different perspectives & ponder outcomes allowing foresight before action...allowing calculated risk taking ❤️
Thanks you two. Love you guys!
You're my soothing sound that I listen to during the incessant self chatter in the middle of the night. So thank you! ❤
Can you do an episode on disassociation. Where its the opposite of mental chatter, or mental activity. No real identifiable thoughts, No inner dialogue, No internal Imagination. Just Nothing. Meditation states try to achieve this but people who arrive to this state accidently have much despair. There seems to be no conversation about this.
Sounds like being totally checked out, instead of pure awareness/mindfulness?
@@evadebruijn yes they converge to a similar point but without the added benefits. at least meditators gain awareness, sensory sensitization, and bliss by entering this sunyata state but people who arrive here without trying to achieve this (maybe trauma/ptsd/etc or other ways which might benign in of itself) it can really be distressful because you essentially lose your cognition even if your young and healthy. you just exist and eventually it gets distressing when you dont plan, no motivations, no ideas, no meaning, no inner dialogue, no imagination. its not like its not possible to do these things. their still there but you must put in much effort to contrive them. nothing happens on its own. nothings important anymore but not in a depressing way, you just exist. nothing less, nothing more. but it strongly interferes with living a relatively "normal" life when you just become this black hole of being
"Somatic Experiencing" method is efficient to get out of dissociation! Indeed bliss in meditation is also a dissociation, thus why learning to come back is an essential training.
Dissociation is when there's an intense sympathetic activation blocked under a parasympathetic handbrake. So they are active together instead of alternating.
SE method proposes to unfreeze bits of this activation and get it out of the nerves. It's like lowering the voltage that made the fuses go off for security.
We each have a different threshold of intensity we can handle.
@@xiscanicolas6009 Thanks ill look into it, seems promising
When I teach classes, I tell people that I will be a better instructor if they will put all of their devices away and I show them that all of mine are away also. I tell them that they will learn better if they actually take physical notes on paper because multi modalities are in use. As he said, so far so good.
Mondays should be renamed as Andrew Huberman day !!!
Really??? I don’t think he even agree with that
Hubermonday
Thank you Dr. Huberman and Dr. Ethan Kross for this wonderful podcast. I struggle with my inner voice and negative self talk. I began watching this podcast yesterday and decided when i awoke this morning to try and focus on thoughts for planning for my day, my tasks, and the holiday coming up. I finished watching the podcast today while prepping for Thanksgiving and simply kept bringing myself back to what’s to come. A simple technique, but I can see how impactful this can be. Thank you. I truly enjoyed this podcast and will be looking for Dr Kross’book, “Shift” Looking forward to reading it.
Another very interesting and inspiring conversations . Thank you both ❤
BBB
Thank you Dr. Huberman, team, sponsors and supporters. THANK YOU DR. ETHAN KROSS☀️
"The restorative power of green spaces" implies the near IR reflectivity of plants and trees has an impact on our neurophysiology.
Watch and listen to them, key to a great life!
Yes one of the benefits of being outdoors.
Natural light and the full spectrum.
not isolated light also
Andrew, I don’t know exactly why but I find you so precious 🥹 your temperament is so comforting and 🫶🏽🥰✨ 🌞 you’re like a big pragmatic empathetic teddy bear 🧸
I would consider daily walks in nature and meditation to be highly effective based on personal experience
Exactly what I needed. Exactly what my inner voice needed. Have you been listening to my inner voice?
He who controls his inner voice controls his patterns of thought.
It’s incredible to hear about all these exercises and realize you’ve been instinctively using them all the time … great content, really grateful for your dedication and passion and sharing 🙏
Love his videos
Oh my gosh! This was better than a high end therapy session. So much about the inner voice and chatter elucidated that we never stop to talk or think about. Thank you!
5:34 is the start of the video
Thanks😂❤
I am a high school special education teacher. I will be using these strategies within my classroom to benefit student students so that they can learn.
Fear and loathing in the huberman lab
Totally enjoyed this podcast. Dr Kross is both brilliant and humble. Great communicator
Thanks for mentioning unwanted touch….I am a mom and overstimulated and I HATE hen other people touch me in any way. I very deeply dislike hugs. My husband is the polar opposite and this is a touchy subject….
It depends on the quality of the touch, and the person. This is another reason we love our pets.
@ true. I never thought of myself as a “dog person” but I find after being around a group of people (say, church), I get anxious to go home and take the children’s’ dogs on a walk and scratch their ears and sit with them while staring at the trees and sky.
@ usually touch from a human to me at this stage in life translates to a need that is unmet which equates to a task I must complete. Impending duty. I do not like that feeling.
This is such powerful episode. My inner voice is always there, although sometimes it's in "observer mode" and you notice how bilingual people will eb & flow between languages as they're speaking... I love that by the way. I do a similar type thing while I'm having conversations through my inner voice with myself, I might skip to speaking out to myself. Perhaps from excitement or frustration...
I know my inner voice won't let me finish this podcast 😢.
I cured myself from night wake chatter.
I started saying to myself "nope, if you are going to be awake you're going to be useful" and I get up and do physical chores. Works great, don't even remember the last time my brain bothered my sleep 😁
Big fan but one thing I don’t like about session like these is that there’s just not enough going into the details of things, a lot of tangents, jumping around and all relatively shallow ones, the timestamps show it too. Going in details of at least the few core points would help everyone understand better
I happen to agree with your pov, in a very big way.
I am feeling this discontent btw the thumbnail of great promise vs. The reality that I'm - once again - watching 2 people vent their pov's on the subject, without actually teaching or guiding their audience about the subject.
Feeling this frustration increasing with the Huberman podcast...
And they are uncommonly loooong😞🥱
Agreed
I did a research study as a psychology undergraduate student where we induced participants into a sad or happy mood by having them think of a sad or happy event. Then we flashed random words rapidly and ask them to recall the words.The study found that those who were in induced into a sad mood, were able to recall more sad words, and those induced into a happy mood were able to recall more happy words.
The glasses🔥🔥🔥
Again an amazing podcast episode providing insights, knowledge on an incredibly interesting topic (unique human mechanism of inner voice, impact on emotional state, how to regulate, available methods etc..). And what a thrill to listen to this exchange punctuated with Andrew's remarkable way of interacting with Dr Kross. Thanks for your contribution to Science and sharing this science with us.
In Ephesians, the Bible’s says to put on The Full Amour of God.
The helmet of Salvation: Protects your mind. 🧠
Breastplate of Righteousness: Protects your Heart. ❤️
Belt of Truth: Protects everything from lies, holding up the truth.
Shield of Faith: Defense against Weapons of Fear.
Sword 🗡️ of the Spirit: The Word of God and our only offense. (An act of Faith)
🙏🏽
The voice in my head says: your project is beyond my skill level although, i know deep in my soul it's something that should/need/ought to be done and no one is doing it yet. So I should keep moving it forward.
Nice sunglasses. I have some the same, though I am finding it harder to pull off The Top Gun look as I age.
What a change of perspective this podcast brings ❤Thank you so much Dr. Huberman ❤️🙏🏼
My inner voice keeps singing Elton John songs. I don't know why!
Candle in the wind or Im still standing?
This is what I needed if your suffer from mental illness this is for you I promise it's helpful that you get to know the voices so you can better control them it's not something that happens over not and let no one tell you it's all your choice you need help and this is a good place to start
58:20 - what *is* that ghostly whooshing?!
lol this tripped me up too. Sounds like a fire truck or police sirens 🚨
This is really helping me, currently on the Behavioural Activation Course. Thank you for this I'm dedicated to fixing my depression, and this video has helped me. I can't wait to educate myself with more videos.