
Who do you talk to the most in any given day?
Yourself. If you’re like me, you keep a conversation going in your head All.The.Time.
I’d love to turn off the chatter sometimes. The thoughts about yesterday’s disappointing lunch (Hot Pocket and chips). About upcoming activities (my next colonoscopy). About conversations I’ve already had or conversations I need to have with other people.
“Our verbal stream of thought is so industrious that according to one study we internally talk to ourselves at a rate equivalent to speaking four thousand words per minute out loud. . . .
The voice in your head is a very fast talker.”
– Ethan Kross
The inner voice won’t be silenced. But we can learn to use it more effectively.
Last week I finished a great book about how to do it, Chatter: The Voice in Our Head, Why It Matters, and How to Harness It by Ethan Kross. I’ve already begun using some of the suggestions from it.
Kross organizes the book into tools you can implement on your own, tools that leverage your relationships with other people, and tools that involve your environment.
Here are a few of his tools of talking sense to yourself when you become anxious.
1. Talk to yourself using your name and the second-person “you”
2. Imagine advising a friend
3. Reframe your experience as a challenge
4. Remember your experience is normal
5. Think how you’ll feel a year from now
6. Change your perspective to a fly on the wall
One tool that Kross doesn’t mention but that I use a lot is to recite poetry and quotes in my head that I’ve memorized. It’s a great way to turn down the volume of any negative internal chatter and engage with healthy thoughts instead.
Do you hear a lot of chatter in your head too? What helps you tame it? Share your thoughts in the comments.


