{"id":385304,"date":"2021-08-13T06:00:08","date_gmt":"2021-08-13T05:00:08","guid":{"rendered":"https:\/\/formnutrition.com\/us\/?p=385304"},"modified":"2021-08-13T06:00:08","modified_gmt":"2021-08-13T05:00:08","slug":"why-the-voice-inside-your-head-matters-and-how-to-control-it","status":"publish","type":"post","link":"https:\/\/formnutrition.com\/us\/inform\/why-the-voice-inside-your-head-matters-and-how-to-control-it\/","title":{"rendered":"Why the Voice Inside Your Head Matters (And How To Control It)"},"content":{"rendered":"

What were you thinking about just a moment ago? Or this morning, as you made a cup of coffee and anticipated the day ahead?<\/p>\n

Perhaps you were reminding yourself to send an important email. It\u2019s possible that your mind was already engaged in an upcoming work task. Or maybe you were thinking, rather hopelessly, that the day ahead is destined to overwhelm you before it\u2019s even happened?<\/p>\n

\"\" Whatever your inner voice was telling you in the moment, it\u2019s likely you haven\u2019t paid much attention to it since, but studies have found that the contents of our inner chatter isn\u2019t just innocent white noise; it can have a profound effect on our wellbeing, impacting everything from our relationships, health, productivity and overall life satisfaction.<\/p>\n

Ethan Kross<\/a> is an award-winning experimental psychologist and the director of the Emotion and Self Control Lab at Michigan University<\/a>, an institution he founded 20 years ago to study the influence our internal dialogues can have on our behaviour. He\u2019s spent his entire professional career researching these conversations \u2014 what they are, why we have them, and how they can be harnessed to make people happier, healthier, and more productive.<\/p>\n

Through rigorous scientific research, his team haven\u2019t just linked negative self-talk with poor health, but have identified a way to \u2018pick the locks\u2019 of our brain to manipulate the language of our own voices, the contents of which he has just published in a new, eye-opening book called Chatter: The Voice in Our Head, Why It Matters, and How to Harness It<\/a> (Ebury, \u00a320)<\/p>\n

Why Self-Talk Matters<\/h2>\n

\u201cOur inner voice is our ability to silently use language to reflect on our lives, and it\u2019s something that\u2019s fascinating because it\u2019s completely unique to humans,\u201d Kross explains, speaking to me on Zoom<\/a> from his home in Ann Arbor, Michigan.<\/p>\n

\u201cIt can serve us well in many circumstances: it helps us to solve problems, plan for the future and can create a sense of who we are,\u201d he notes, referring to the type of positive self-talk that sees us blissfully daydreaming about impressing on a first date or nailing an upcoming work presentation without any hiccups.<\/p>\n

A lot of people fall back on language-based chatter to help organise and focus their thoughts, but in some cases, Kross says that we can \u201cget into trouble\u201d when we rely on this tool to process negative experiences or trauma.<\/p>\n

\u201cWhen we face a challenge in life, we\u2019ll often turn inward to try to make sense of the problem and find a solution.\u201d Given that humans tend to sway towards self-doubt and depreciation though, things can quickly go awry: \u201cEssentially we risk getting into a negative thought-loop, or what I like to call \u2018chatter\u2019.\u201d<\/p>\n

Negative thought-loops, he says, are \u201cwhen you\u2019re trying to work on a problem, but you\u2019re not making progress, so you can\u2019t stop thinking about it over and over again.\u201d Think of it as those harried thoughts that keep us clock-watching at 3am or the paranoia that something inexplicably bad is going to happen. Left to multiply, they can quickly lead to chronic stress and burnout.<\/p>\n

\"\"<\/p>\n

In recent years, a growing body of new research has demonstrated that when we experience distress, engaging in introspection \u2014 though completely natural \u2014 often does significantly more harm than good. A 2014 study linked rumination with an increased risk of anxiety and depression, and given that the average human talks to themselves at a rate equivalent to 4,000 words per minute<\/a>, Kross believes that your inner critic can soon become your biggest troll.<\/p>\n

Finding The \u2018Off\u2019 Switch<\/h2>\n

So does this mean that we\u2019re better off finding a way to live without our internal discourse? Not exactly. Given that Kross believes it\u2019s our mind\u2019s greatest tool, we shouldn\u2019t see it as an enemy: \u201cIt\u2019s not about silencing or getting rid of your inner voice. Considering the amazing things it does for us, I think that would be a harmful position to take,\u201d he says.<\/p>\n

Plenty of research has found that athletes who use positive self-talk as a cognitive technique enhance their performance, and Kross even notes that LeBron James, arguably the greatest basketball player of all time, talks about himself in the third person to mentally communicate with his inner voice during moments of high pressure.<\/p>\n

It\u2019s also a huge part of how we experience the world. In his book, Kross recounts the story of a Massachusetts neuroanatomist who suffered a stroke in 1994 and lost the brain\u2019s linguistic machinery that allowed her to internally think in words and imagery. Describing it as \u201cincredibly debilitating\u201d, he describes how, for the first time in her life, she felt completely alone, without even her thoughts to comfort her.<\/p>\n

For all the negative things our mind might be able to say about us, we can all agree that a life without memories, feelings and or introspection sounds pretty miserable. Plus, Kross says that our inner voice is what makes us all unique and interesting, shaping our personality, creativity and sense of self.<\/p>\n

\u201cIn this way, it\u2019s really not about silencing your inner voice,\u201d he stresses. \u201cIt\u2019s about freeing it up to work for you rather than against you.\u201d<\/p>\n

\"\"<\/p>\n

Flipping The Narrative<\/h2>\n

Talking to ourselves with kindness should be something we all practise \u2014 but it can be super tricky to start if you\u2019ve spent your life feeling like your best is never good enough.<\/p>\n

Kross and his team have identified 26 tools that can help to coach your mindset. \u201cThe key thing is that there\u2019s no single tool you can use to change chatter; it\u2019s all about finding the right blend of multiple tools that work for you,\u201d he explains.<\/p>\n

He organises them into three sections: tools you can implement on your own, tools that leverage your relationships with others, and tools that involve your environment.<\/p>\n

\u201cIn terms of the former, a lot of them involve this idea of \u2018self-distance\u2019,\u201d says Kross, whose studies on the mind have noted that when you\u2019re soaked in chatter, you tend to zoom in on the problem and hyper-focus.<\/p>\n

\u201cTo combat this, you could try using your name and the second-person \u2018you\u2019 to refer to yourself,\u201d he notes, touching on the techniques employed by LeBron James. Doing so, he says, is linked with less activation in brain networks associated with rumination and leads to improved performance under stress.<\/p>\n

\u201cAnother popular distancing strategy is something called \u2018mental time travel\u2019 – when you\u2019re dealing with an acute stressor, imagine how you\u2019ll feel once it\u2019s over in the future.\u201d This can be useful for making it clear that what\u2019s stressing you out is temporary, and will eventually pass.<\/p>\n

\"\"<\/p>\n

Then there\u2019s tools that involve friends, family and therapists. \u201cTalking to other people can be an effective art, but you want to find the right people to talk to,\u201d warns Kross. \u201cOther people can powerfully influence our beliefs, including our expectations about how effectively we can deal with chatter and how long it will last.\u201d<\/p>\n

Daily rituals, placebos and habits are another key piece to the puzzle. Kross says that something as simple as creating order in your home by getting rid of clutter can give your brain the signals that things are more under control than they really are.<\/p>\n

His lab studies have also found that less obvious factors like increasing your exposure to green spaces, prioritising physical touch, minimising passive social media use and even looking at photos of loved ones can all be helpful tools for boosting inner optimism.<\/p>\n

The positive thing about chatter, Kross assures, is that its negative effects are entirely preventable \u2014 and the power is in your hands to regulate the conversations in your head. The more you practise, the easier it gets, and while it might feel a bit strange at first, it can be incredibly liberating to finally be free of a lifetime of negative noise.<\/p>\n","protected":false},"excerpt":{"rendered":"

The voice inside can help us in many ways, but left to ruminate on a problem, it can quickly turn into our harshest critic. Here writer Liz Connor explores the topic with the help of leading psychologist and neuroscientist, Ethan Kross.<\/p>\n","protected":false},"author":20503,"featured_media":385308,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[41],"tags":[],"class_list":["post-385304","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-mind"],"acf":[],"yoast_head":"\nWhy the Voice Inside Your Head Matters (And How To Control It) - Form - US<\/title>\n<meta name=\"description\" content=\"The voice inside can help us in many ways, but left to ruminate on a problem, it can quickly turn into our harshest critic. 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