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THE DATA SAY VENTING MAKES YOU (& OTHERS) FEEL WORSE, NOT BETTER •
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@ethankross is a Professor of Psychology & Neuroscience at University of Michigan and a world expert in researching “chatter” (the voice in our heads) & emotion regulation.
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Many people think that verbally (or text) venting to others makes us feel better. The data say that venting makes social bonds stronger, but also makes both the complainer and the person listening much more unhappy & amplifies negative emotions for both parties. Basically venting is counterproductive if your goal is to feel better.
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Interesting given that most all of us are prone to venting to some degree or another.
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Note: the data on JOURNALING (covered in this and a previous episode of the HLPodcast) strongly show that nothing about bad experiences is very helpful at relieving the negative emotions associated with it. So there is something interesting going on with journaling to self versus complaining/venting to others.
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@hubermanlab @stanford.med @stanford
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#neuroscience #science #neurociencia #ciencia #venting #socialbonds

It's finally out! So excited to share my TED talk with you.

Listen to the full talk here: https://shorturl.at/UNzYO

And if you want to learn more about how to manage your emotions, check out SHIFT: www.ethankross.com

How do you build a chatter advisory board?
@melrobbins @themelrobbinspodcast

When you're stuck in anxiety or a bad mood, what do you actually do with it — sit in it or run from it?

Even after nearly two decades of meditation, my first instinct when anxiety hits is to do anything but feel it. Psychologist Ethan Kross offers a surprisingly simple tool: mental time travel. Ask yourself how you'll feel about this tomorrow, or next week. That tiny shift activates something we all have — the lived experience of having survived millions of difficult moments before.

For the full #10percenthappier podcast episode with Ethan Kross — professor of psychology at the University of Michigan and bestselling author of Chatter and Shift — and Emma Seppälä — psychologist, lecturer at Yale School of Management, and author of Sovereign and The Happiness Track — head to the link in bio. We discuss emotion regulation, how to stop being hijacked by your feelings, and practical tools for managing your inner world. IPMF.

Comment PODCAST and I’ll send you this incredible conversation I had with @ethankross 🤍

We talked about:

- how to manage negative and intrusive thoughts
- emotional regulation techniques
- how to become a chatter advisor for others

And much more!

Inside-Out Regulation. @ethankross breaks down the "secure space" strategy. Don't just stumble into comfort, use your environment intentionally to regulate from the outside in. Master your triggers before they manage you.

#NavySEALFoundation #IRONCLADOriginal #MentalFitness

SHIFT is now in paperback 🎉

When Shift came out in hardcover, the response genuinely blew me away—thank you for the thoughtful notes, stories, and conversations it’s sparked.

It’s also made one thing crystal clear: the need for practical emotion-regulation tools is so acute right now. We’re all carrying a lot—at work, at home, and in our own heads.

That’s why I’m excited to share that the paperback edition is officially out today. My hope is simple: this format makes Shift more accessible for more people—whether you’re grabbing it for yourself, sharing it with a friend, or tossing it into a bag for the commute.

If you’ve read the hardcover, I’d love to hear what stuck with you most. And if you’re new to Shift, welcome—let me know what you’re hoping to get out of it. 💛

When we’re upset, our minds zoom way in on the present moment.

But the psychologist @ethankross has found a simple tool that can helps us zoom out: mental time travel.

Imagining how we’ll feel a month or a year from now can give us distance and soften the intensity of what we’re feeling right now.

When we shift our perspective, we’re reminded that our feelings can change, even when they don’t feel like they will.

Check out Ethan’s book, Chatter: The Voice in Our Head, Why It Matters, and How to Harness It.

Listen to Ethan Kross in the episode, “Hack Your Emotions,” on The Happiness Lab: https://loom.ly/Yd99rr0

Emotions aren’t the enemy; they’re signals.

Even “bad” emotions have a purpose when they show up in the right amount and for the right duration.

When you hit that emotional sweet spot, they guide your decisions, focus, and growth.

Learn how to manage them and use simple mental shifts to work with your emotions, not against them.

🎧 Listen to our latest POTC episode, Shift with Ethan Kross.

I have some news I’ve been waiting a long time to share! 📢

When I wrote Chatter, I wanted to shine a light on the science of why we get stuck in negative thought loops—and the array of tools we all have at our disposal to manage them.

Since then, the most rewarding part of this journey has been hearing how you’ve used those tools to break through spirals and reclaim your focus. But I’ve also heard one question over and over:

“I understand the science now... but how do I actually build these tools into my daily life?”

You asked for a deeper dive, and I listened.

I’ve spent the last few years listening to stories from CEOs, students, athletes, and parents. I wanted to create something truly hands-on to help you navigate those difficult moments in real-time.

The Chatter Workbook officially arrives on February 17th. 🗓️

This isn’t just a book to read; it’s a space to practice. It’s a practical, interactive companion designed for any episode where you find yourself stuck looping on a negative experience—whether that’s an anxious tailspin, a depressive spiral, or an anger spell.

I wrote this to help you find more peace and clarity, and I’m so excited to finally get it into your hands.

How to find it: https://geni.us/tBaahNB  🤍

#ChatterBook #InnerVoice #MentalHealth #ScienceBased #Mindset #TheChatterWorkbook #PersonalGrowth

Ever notice how it’s so much easier to tell a friend what to do than to tell yourself?

That’s *psychological distance* at work, and it helps you view your situation more objectively—like you're watching a movie rather than starring in it.

Here are a few simple strategies recommended by the psychologist @ethankross to give you some perspective:

• Talk to yourself in the *third person.* (”Laurie’s having a tough time right now.”)

• Imagine what you’d *actually say to a friend* in this exact situation.

• Try a little *mental time travel* — picture how you’ll feel about this in a month or a year.

These perspective-taking strategies help you step back, cool down, and make clearer choices instead of getting stuck in a negative self-talk spiral.

Save this post for later to remind yourself how to gain perspective when you're feeling overwhelmed.

Ever notice how it’s so much easier to tell a friend what to do than to tell yourself?

That’s *psychological distance* at work, and it helps you view your situation more objectively—like you're watching a movie rather than starring in it.

Here are a few simple strategies recommended by the psychologist @ethankross to give you some perspective:

• Talk to yourself in the *third person.* (”Laurie’s having a tough time right now.”)

• Imagine what you’d *actually say to a friend* in this exact situation.

• Try a little *mental time travel* — picture how you’ll feel about this in a month or a year.

These perspective-taking strategies help you step back, cool down, and make clearer choices instead of getting stuck in a negative self-talk spiral.

Save this post for later to remind yourself how to gain perspective when you're feeling overwhelmed.

com a cabeça explodindo, resolvi desopilar e ler algo que não seja voltado para a minha pesquisa de mestrado, descansar pelo menos alguns dias neste final de ano, porque janeiro pego firme na escrita e fevereiro é a meta para qualificar.

“A voz na sua cabeça” foi escrito pelo neurocientista e psicólogo Ethan Kross @ethankross e trata sobre as conversas que temos com nós mesmos (aquela voz interna) que para alguns/as pode ser benéfica e para outros/as pode ser extremamente sabotadora.
essa leitura está me fazendo bem, tem teoria, mas também tem um toque de humor, necessário na vida, mesmo quando o assunto é sério.

alguém já leu? como foi a experiência?