@JenniferMyers
I had to tell my inner voice to politely shut up so I could listen and pay attention to this episode.
@odojensen5214
Method for Managing the Inner Voice and Building Resilience 1. Recognize and Observe the Inner Voice The first step is to become aware of your inner voice. Most people have an inner voice that comments on everything they do. Sometimes it can be critical, anxious, or self-sabotaging. Practice: Conscious pause: Every time you notice your inner voice speaking, stop for a moment and observe your thoughts. Ask yourself: "What is this voice saying? Is this thought helpful?" Write down your thoughts: Take a few minutes to write what’s happening in your mind. This helps you take a step back and see your thoughts as distinct from your identity. Tip: Don’t judge yourself. The goal is to step back and view your thoughts for what they are, not for what they seem to be. 2. Dissociation: Detaching from Negative Thoughts Dissociation means detaching from your thoughts, almost as if they are coming from outside yourself. This allows you to reduce the emotional impact of negative thoughts. Practice: Reframing the thought: When you hear a negative thought (e.g., "I’m going to fail"), replace it with a more detached form: "I notice I’m thinking that I’m going to fail". This creates a gap between the thought and you. Talk to yourself in the third person: Instead of saying “I can’t do this,” try saying “Ethan, you can overcome this challenge.” This small shift can have a powerful impact by reducing the emotional intensity of the thought. Tip: The more you practice this dissociation, the better you’ll become at distancing yourself from your thoughts. 3. Using Constructive Questions To help redirect a negative or anxious thought, ask yourself questions that bring you back to your goals and give you a clearer perspective on the situation. Practice: Questions to redirect: When a negative or anxious thought arises, ask yourself: "Does this thought help me achieve my goals?" "If my best friend were in this situation, what would I say to them?" "Is this thought based on facts or assumptions?" These questions help you pause and reframe the situation, avoiding getting caught up in overwhelming emotions. Tip: Keep these questions simple and direct, but ensure they guide you towards solutions, not problems. 4. The Importance of Mindfulness and Breathing Mindfulness is a powerful technique that helps you stay grounded in the present moment and prevent your mind from wandering into negative or anxious thoughts. Practice: Mindfulness exercise: Spend a few minutes each day focusing on your breath. Pay attention to the air entering and leaving your body, and notice the physical sensations tied to your breathing. Breathing techniques: Try box breathing (inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold again for 4 seconds, then repeat). This helps calm your nervous system and improves emotional regulation. Tip: The more you practice mindfulness, the more it becomes a powerful tool to interrupt the cycle of negative thinking. 5. Cultivating Gratitude to Reorient Attention Gratitude is a key tool for reframing your thinking and making it more positive. It helps shift your attention from what is missing or going wrong, to what is good in your life. Practice: Gratitude journal: Every evening, write down three things you are grateful for. These can be as simple as a smile from a loved one, a beautiful view, or a pleasant experience from the day. Positive reflection: When stressed or negative thoughts arise, take a moment to recall three positive things that have happened recently. Tip: Gratitude is a mental muscle. The more you practice it, the more your brain becomes accustomed to being optimistic. 6. Building a Social Support Network Human relationships play a crucial role in emotional regulation. Having people to talk to, who support and advise us, is essential to building resilience. Practice: Surround yourself with support: Take time to nurture relationships that provide support and energy. Talk openly about your challenges and emotions with trusted people. Active listening: When someone close to you shares their thoughts, listen to them with empathy. Just being heard can help reduce emotional tension. Tip: It’s also important to give support to others. Helping someone through their difficulties can strengthen your own emotional resilience. 7. Developing Resilience by Accepting Stress Stress is an inevitable part of life, but it can be used to build resilience rather than becoming a burden. Practice: Controlled exposure to stress: Integrate practices that involve mild stress (like cold baths or intense physical exercise), which help your body adapt better to daily stress. Positive view of stress: When you feel stressed, remind yourself that this isn’t necessarily a bad thing. Stress can be an indicator of growth and learning. Tip: Consider each stressful experience as an opportunity for learning and personal development. Conclusion: Daily Practice and Patience The key to this method lies in daily practice. It’s not about changing overnight, but about implementing strategies that will gradually become automatic. Over time, you’ll learn to control your inner voice and use your emotions as tools for progress, rather than letting them control you. The most important thing is to not give up. Like any new skill, it takes time, but every small victory brings you closer to emotional resilience and long-term well-being.
@fevronija
Adrew has literally brought an entire University online for free.. I mean - the spectrum of topics and information is unbeleivable.. been following the podcast since 2020, and every episode blows my mind with amazment and gratitude.
@chinawyte
Surfing the 'net = "Cognitive Chewing Gum" Keeps us busy but doesn't provide us with any real nutrition. Genius, Huberman's dad!
@andreytereschenko3149
A List of Key 10 Ideas: 1. The Dual Role of Chatter Chatter can be both constructive and destructive, significantly influencing our emotional state, confidence, and ability to achieve goals. Example: Reflecting positively on past achievements boosts confidence, but overanalyzing failures can lead to stagnation. 2. Distancing Tools for Emotional Regulation Techniques like using your name in self-talk or mentally time-traveling help you step back and reduce emotional overwhelm. Example: Saying, “What’s your next step, Andrey?” makes challenges seem more manageable. 3. Structured Writing for Emotional Clarity Expressive writing imposes order on chaotic thoughts, facilitating emotional processing and problem-solving. Example: Writing about a recent argument helps uncover its root cause, promoting resolution. 4. Music as a Tool for Shifting Emotions Music can effectively modulate emotional states, turning sadness into comfort or energizing before a task. Example: Listening to upbeat music before a presentation can alleviate anxiety and boost confidence. 5. Temporal Distancing to Manage Stress Asking how you’ll feel about a problem in the future reveals its temporary nature, reducing its emotional weight. Example: Realizing that a work deadline won’t matter in a year eases immediate pressure. 6. AI as a Tool for Personalized Emotional Regulation AI could revolutionize mental health by providing tailored strategies for emotion management based on individual needs. Example: A future app might analyze daily stressors and suggest real-time mindfulness or cognitive reframing exercises. 7.Nature’s Cognitive and Emotional Restorative Power Immersing oneself in natural settings promotes mental clarity and emotional recovery through awe and gentle attention shifts. Example: Walking in a park after a stressful day can shift focus and calm mental chatter. 8. Normalizing Intrusive Thoughts Intrusive thoughts are a natural aspect of brain function, often serving as simulations of worst-case scenarios. Example: A fleeting dark thought about an unlikely event doesn’t signify intent but rather adaptive risk assessment. 9.Flexibility in Attention as a Key to Emotional Mastery The ability to shift focus between problems and positive distractions enhances resilience and emotional control. Example: Taking a break from a frustrating task to enjoy a favorite hobby can restore mental energy for problem-solving. 10. The Whoop Framework for Goal Achievement Structuring goals with clear wishes, anticipated outcomes, obstacles, and specific plans makes emotional regulation more effective. Example: A student could use Whoop to manage exam stress: “If I feel overwhelmed, I’ll take a 10-minute walk and revisit my notes.”
@blackdoggolddog
I've become a master at cutting off the 2:30 a.m. chatter by asking myself the question "is this the best time to be dealing with this problem or worry? Is there something I can do right now to fix it?" And so far the answer has always been no, so I assure myself I will be better able to deal with it when I'm fully rested in the morning. It's a great way to derail spiraling thoughts and then I practice a few minutes of deep breathing and fall back asleep.
@okishan
Been suicidal since a few weeks. My inner voice is just negative since the minute I wake up. I have done some horrible stuff and I don’t think I deserve to live. But I want to be better for my family.
@jopo7996
Nice glasses! I didn't know Andrew was in a U2 cover band.
@abhim4nyu
My childhood friend committed suicide earlier this year and today’s her birthday. Thank god for this episode for helping me fight better with my intrusive thoughts. I am forever grateful for this podcast Dr. Huberman & Dr. Kross. Thank you.
@jessieriddle3479
I would’ve paid money to hear this episode back in 2016 when I had my daughter. I was paralyzed by the fear that I would lose my mind and try to hurt her. I couldn’t make sense of the intrusive thoughts and why I had them but it led to panic attacks and I didn’t want to be left alone with her. Beautiful explanation and thank you for all the content❤
@Dayetime
If there's a next life, i hope you're somewhere in mine, because in this life you have been a huge lighthouse. Thank you, kindly to you and all your guests. Life is better with faith and science.
@mehsumabbas72
first comment! huge fan Mr. Huberman! in my first week of quitting smoking because of you.
@ShortMonster420
I started this podcast at 4am 😂 I use podcasts to distract me when I can't sleep. Now it's 8am and I will finish what I slept through lol
@StoicAurelius1
Good morning class, have a good week stay resilient
@netharias6456
This guest is so honest, so intelligent, and so secure in his own skin. I've learned much from him, and his fearless display of vulnerability massively helps normalize certain thoughts that happen to everyone.
@janettemartin4604
Eckhart Tolle talked about ALL of this for many years!
@kristinasims9351
I never comment on ALL the amazing, influential facts you spread, but your content is slam full of goodness! Thank you for you dedication and easy listening knowledge 😊
@mariasanz9306
I’ve been struggling with my mental health and this made a difference to shift my thinking process.
@kalyan.krishna74
Mondays should be renamed as Andrew Huberman day !!!
@hubermanlab