Psychologist Ethan Cross discusses the concept of chatter, the negative thought loop that impacts our thinking, relationships, and physical health. Strategies like distance self-talk and temporal distancing are effective in managing chatter. Leveraging relationships and implementing rituals can also help control inner chatter and manage stress.
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Quick takeaways
Chatter, defined as getting stuck in a negative thought loop, can have detrimental effects on thinking, social relationships, and physical health.
Strategies to manage chatter include distancing techniques like talking to oneself or adopting a broadened perspective, seeking social support effectively by venting in moderation and seeking advice, and incorporating rituals into daily life to divert attention, regain a sense of control, and enhance social connection.
Deep dives
Chatter: The Connection Between Physical and Emotional Pain
Psychologist Ethan Cross discovered that the brain processes emotional and physical pain similarly. When people use language associated with physical pain, they may actually be referring to physical sensations caused by emotional pain. Chatter, defined as getting stuck in a negative thought loop, can have detrimental effects on thinking, social relationships, and physical health. It can impair performance, damage relationships, and lead to stress-related health problems. Chatter exists on a continuum, and while everyone experiences it to some extent, it can become chronic and debilitating in mood disorders. Strategies to manage chatter include distancing techniques like talking to oneself or adopting a broadened perspective, seeking social support effectively by venting in moderation and seeking advice, and incorporating rituals into daily life to divert attention, regain a sense of control, and enhance social connection.
Temporal Distancing and Emotional Well-being
Temporal distancing, or mental time travel, is a technique that involves contemplating how we will feel about a problem in the future. By considering future perspectives, we realize that negative experiences are often temporary, which can provide hope and help manage chatter. Broadening our perspective is essential for managing chatter on our own and in interactions with others. Language plays a crucial role in shifting perspective, and using one's name and second-person pronouns like 'you' to self-coach can provide that objective viewpoint. Evidently, language and temporal distancing influence our internal narrative, helping us diffuse intense emotional situations and regain control over our thoughts and emotions.
Managing Chatter: Harnessing Rituals and Social Support
Rituals offer practical tools for managing chatter. They divert our attention from negative thought loops, provide a sense of control, and enhance social connection. Engaging in rituals enables individuals to regain focus, relieve stress, and overcome chatter's detrimental effects. Seeking social support is crucial, but venting excessively can perpetuate chatter. It is helpful to find people who can empathize and listen, yet also encourage a broader perspective to shift out of intense negative emotions. By incorporating distancing techniques, utilizing rituals, and seeking healthy social support, individuals can effectively manage chatter and restore emotional well-being.