Background

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

Huberman Lab25 de noviembre de 202411341
Compartir episodio:Descargar

Descripción del Episodio

In this episode, my guest is Dr. Ethan Kross, Ph.D., professor of psychology at the University of Michigan, director of the Emotion & Self-Control Laboratory, and author of the bestselling book Chatter. We discuss the purpose of the inner voice in your head and its impact on emotional well-being and motivation.


We also explore practical tools to manage negative internal chatter and eliminate intrusive thoughts. Topics include how music, exercise, mental distancing techniques, and expressive writing can help rescript your inner dialogue to be self-encouraging and effective in creating outward behavioral changes. Dr. Kross explains why venting to others is self-defeating and offers better alternatives. Throughout the episode, he provides research-supported, actionable protocols to help you shift your internal dialogue and accompanying emotional state, fostering greater happiness and resilience.


Access the full show notes for this episode at hubermanlab.com.


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


Thank you to our sponsors

AG1: https://drinkag1.com/huberman

ExpressVPN: https://expressvpn.com/huberman

Eight Sleep: https://eightsleep.com/huberman

Joovv: https://joovv.com/huberman

Function: https://functionhealth.com/huberman


Timestamps

00:00:00 Dr. Ethan Kross

00:02:45 Sponsors: ExpressVPN & Eight Sleep

00:05:38 Inner Voice & Benefits

00:10:33 Music & Emotions

00:15:09 Shifting Emotions, Emotional Congruency, Facial Expressions

00:20:25 Resistance to Shifting Emotion; Tool: Invisible Support, Affectionate Touch

00:27:16 Tool: Expressive Writing; Sensory Shifters

00:30:41 Sponsors: AG1 & Joovv

00:33:27 Inner Voice Benefits, Thinking vs. Writing, Tool: Journaling

00:44:01 Decision Making, Individualization; Tool: Exercise

00:50:24 “Chatter,” Trauma, Depression, Anxiety

00:54:37 Sponsor: Function

00:56:25 Tool: Combating Chatter, Mental Distancing; Distraction & Social Media

01:04:30 Tools: 2 AM Chatter Strategy, Mental Time Travel; Venting

01:13:41 Time, Chatter & Flow

01:18:01 Focusing on Present, Mental Time Travel

01:22:49 Texting, Social Media, Sharing Emotions

01:28:31 AI & Individualized Tools for Emotional Regulation

01:33:07 Imaginary Friend, Developing Inner Voice; Negative Emotions

01:40:20 Tool: Nature & Cognitive Restoration; Awe; Screens, Modifying Spaces

01:49:34 Cities vs. Nature, Organizing Space & Compensatory Control

01:56:00 Emotional Regulation & Shifters, Screens

02:01:19 Historical Approaches to Manage Emotions; Motivation & Mental Tools

02:10:12 Mechanical & Behavioral Interventions, Emotional Regulation

02:15:52 Tool: Stop Intrusive Voices; Anxiety

02:21:55 Assessing Risk & Consequence; Flow & Cognitive Engagement

02:31:02 “Cognitive Velocity”; Resetting

02:36:43 Transition States, Tool: Goal Pursuit & WOOP

02:43:59 Attention, Emotional Flexibility; Avoidance

02:54:15 Emotional Contagion

03:00:22 Validating Emotions, Wisdom; Shift Book

03:06:59 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter


Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

Episodios Recientes

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

Más podcasts de Sociedad y Cultura

Ver toda la categoría →
Fiebres Lúcidas

Fiebres Lúcidas

By shows

¿Qué pasa cuando la curiosidad se vuelve una fiebre? Fiebres Lúcidas es una travesía sonora por las obsesiones científicas que transformaron a Colombia. Siete vidas, siete décadas, siete preguntas que ardieron hasta volverse descubrimientos. En un país acostumbrado a narrarse desde el conflicto, esta serie cuenta otra historia: la de la pasión, la persistencia y quienes convierten una pregunta en legado. Un pódcast de la Fundación Alejandro Ángel Escobar, conmemorando 70 años premiando la ciencia y la solidaridad. Producido por Akorde Media.

IHIP News

IHIP News

By shows

Deep in a red state, progressive podcasters, Jennifer Welch and Angie “Pumps” Sullivan share how they *really feel* about political news. Their comedic, feel-good takes will drop twice weekly, possibly more, if sh*t really hits the fan.

Friends Keep Secrets

Friends Keep Secrets

By shows

Welcome to Friends Keep Secrets: a first-of-its-kind show from best friends benny blanco, Lil Dicky (Dave Burd), and Dave’s wife, Kristin Batalucco.  With more than 18 hidden cameras rigged throughout Dave and Kristin’s LA home, the show brings viewers inside an intimate hang with the hosts' real-life friendships and the guests that pop in. This isn’t a formal interview show. They might cook, record a song, play a game, or simply hang out. Blending elements of a podcast, livestream, and sitcom, Friends Keep Secrets captures the magic of being in the room with the hosts and the people they cherish most.

World War II with Tom Hanks

World War II with Tom Hanks

By shows

For eighty years, the Second World War has remained the most devastating and defining conflict in human history. World War II with Tom Hanks reexamines the war through the lens of a new century. Told over twenty hours and guided by Tom Hanks, whose lifelong passion for this history has shaped some of the most profound screen portrayals of the era, the series captures the full arc of the war — from the rise of fascism in Europe to the fall of Berlin, from Pearl Harbor to Hiroshima, and the uneasy peace that follows. Each episode uncovers new dimensions of the conflict: the decisions that shaped the battlefield, the unseen networks that sustained the war effort, and the aftershocks that still shape our world today. World War II with Tom Hanks is the definitive retelling of that story for a new generation: a sweeping, deeply human portrait of how the modern world was forged in the fires of global war.

Maru Visor Perú

Maru Visor Perú

By visorperu

Comunicadora social con experiencia en consultoría, asesoramiento en el Marketing 2.0 y gestión de campañas en SEO, SEM, SMM, y SMO. http://visorperu.com http://meadiciona.com/maruvisorperu https://marupanta.wordpress.com/

The Last 12 Weeks

The Last 12 Weeks

By shows

In 1992, David Wood was convicted of murdering young women and girls and burying them in the desert outside El Paso, earning him the nickname the Desert Killer. More than 30 years later, his lawyers have one last chance to argue his innocence and stop his execution. “The Last 12 Weeks” follows a team of capital defense lawyers as they try to save their client’s life. The series, produced by Serial Productions and The New York Times in collaboration with The Marshall Project, focuses on the high stakes and at times bizarre work involved in trying to halt an execution. With an extraordinary level of access to a capital case in its final stretch, the longtime death penalty reporter Maurice Chammah takes listeners into the room with the lawyers as the clock ticks down. Maurice and Alvin Melathe, a producer, follow members of the defense team as they look for alternate suspects, try to find new evidence to poke holes in the case, and track down hard-to-find witnesses. In the end, will the lawyers’ efforts be enough to persuade a deeply skeptical court system — and stop an execution three decades in the making? “The Last 12 Weeks.” A five-part series … on a deadline.

Rotten Mango

Rotten Mango

By shows

Rotten but still a little sweet! Rotten Mango is a true crime + all things spooky podcast. We love doing deep dives into the darkest crimes and we tend to not leave out any details - which can get a little rotten at times. If you want deep dives in the psychology of killers, no holding back storytelling of crimes, and stories of lesser known criminals from around the world this is the place for you. Subscribe to SiriusXM Podcasts+ to listen to new episodes of Rotten Mango ad-free. Start a free trial now on Apple Podcasts or by visiting siriusxm.com/podcastsplus.

2026♦️抖音最火的1000首热歌大全金典排行榜

2026♦️抖音最火的1000首热歌大全金典排行榜

By shows

2026年整理的2025爆火音乐