Book Review: "Chatter. The Voice in Our Head, Why It Matters, and How to Harness It." by Ethan Kross. 2021.
Ethan Kross is an experimental psychologist and neuroscientist who specializes in emotion regulation. He is a professor of psychology and management at the University of Michigan and director of the Emotion and Self Control Laboratory, where he studies the science of the silent conversations or how we talk to ourselves.
His book is divided into seven chapters and an appendix outlining the specific tools discussed in the book to reduce anxiety and offer hope.Much of the talk we say to ourselves is helpful. We plan for an interview; we think about what we want to say in a presentation; we rehearse our conversation with our mother-in-law before Thanksgiving Day dinner; we talk to ourselves about how to apologize to our spouse for our rude behavior and irritability.
Professor Kross, and other neuroscientists, have discovered that we are the authors of our life stories; our brain secretes interpretations of the world to help us create a coherent, sensible, explanation for events and our experiences.
Professor Kross estimates we spend about one-third to one-half of our waking hours talking to ourselves. He says people can think to themselves at a rate that is equal to speaking 4,000 words per-minute out loud.
Sometimes what we say to ourselves backfires. We may catastrophize problems; ruminate through redundant loops of irrational thinking; bombard ourselves with negative thoughts, sabotage our ability to think clearly, and gain access to reams of negative self-talk ---- called chatter.
This chatter can negatively affect our relationships, our work, and our physical health.
Effective psychological therapy helps us to acknowledge our feelings and experiences, helps us bear our feelings and experiences without distorting reality, and helps us put our feelings and experiences into perspective.
Through peer reviewed research, Professor Kross and his colleagues from all over the world, have identified methods or tools to expand our abilities to acknowledge, bear, and put into perspective our negative self-talk.
These are times that test our mental health. If you are not anxious now, there is something wrong with you: the uncertainty of the pandemic --- sickness, death, loss; isolation from family and friends; the closing of schools requiring remote learning, a process new to teachers and students, often interfering with a parents’ ability to earn a living and children getting a proper education this year. Economic uncertainty – Will I be able to find another job? Will my business survive? When will I get the vaccine against the Corona virus? Political polarization. I’m not used to staying home with my spouse and children for twenty-four hours a day. I thought marital relationships are for better or worse, but not for lunch. These are only a few of the burdens and stresses preoccupying millions of citizens.
My lawyer colleagues tell me filings for divorce have increased. Child protective service workers report an increase in domestic violence. Mental maladies such as depression, anxiety disorders, panic attacks, and the horrors of suicide have increased.
Professor Kross offers an array of techniques aimed to reduce stress and anxiety, and to help you put these challenges into perspective. Not all of these tools work for everybody, but you are likely to find some methods that work for you.
Someone said life is like climbing one mountain after another ---- the lifetime challenge is to enjoy mountain climbing.
An underlying theme of Professor Kross’ creative, eloquent work, is to change your thinking to steady your emotions - to promote more rational thinking, self-control, self-confidence, reduce emotional distress, and find ways to enjoy mountain climbing.
When he was a boy growing up, Professor Kross said whenever he faced a problem, his father would tell him, “to go inside,” to introspect, and a solution will occur to him. This fatherly advice, helped a lot.
Yet, when Professor Kross took his first psychology class, to his chagrin, he learned the complexities of introspection. He wanted to know more about how to study the benefits of introspection and self-talk.
In his book, Professor Kross takes us on a tour of tools generated from his lab and those of colleagues, that illuminate research-based methods to use introspection, to drop a bomb, so to speak, to stop self-talk gone crazy.
These tools, such as distance self-talk, coach us through problems --- talking to ourselves using our own name (not out loud), rather than the pronoun “I” to work through predicaments. Professor Kross has found examples of highly successful people – athletes, courageous young activists, and others who spontaneously make use of this seemingly simple technique.
Another tool is called temporal distancing or mental time travel --- taking our minds into the future, telling ourselves that this pandemic will end, we will see our friends and family, we will get back to a more normal life.
Professor Kross mentions some tools that many of us use that at first, we would not associate with reducing anxiety: cleaning our desk, organizing our clothes in the closet, cleaning the pots and pans. Controlling your outside environment helps us take charge of the internal chatter.
Another tool that may reduce the backfiring chatter in our mind, is the experience of awe ---- we look up at the stars in the sky and realize we are one of billions of planets – maybe our problems are not so overwhelming after all.
Research studies in Professor Kross’ lab tells us we benefit from emotional support when we share our internal chatter with understanding family or friends. But talking about our feelings may bring us closer to the listening friend, but unless we learn ways to broaden our perspective, to reframe our experiences, this venting of chatter may not help.
No matter how good we get at using the creative, research-based tools in this book, coping with inevitable predicaments, moral dilemmas, atrocities, tragedies, fear, rejection, betrayal and more, maintaining mental stability is an ongoing challenge and process through life.
Is it fair? No. Is it reality? Yes.
Should your mental maladies interfere with your daily life, these psychological tools are some of the building blocks of effective psychological therapy.
Psychological therapy may help reduce this negative chatter. You begin to acknowledge and understand the sources of your emotional distress, enhance your coping strategies, and recognize the breadth of your strengths. With increased knowledge and emotional learning, you not only put your life into a more coherent perspective, but you also learn to face life-predicaments with acceptance, flexibility, courage, tolerance, and the ability to take responsibility for your actions. Your self-talk will reflect these changes.
Psychological therapy and reducing your chatter will not enable a life of contentment. Contentment is for cows. Getting control of your negative chatter may help you start to enjoy mountain climbing.
Most psychological self-help books fit under the category of fiction. Dr. Kross’ book, “Chatter,” is that rare researched based psychology book that gets filed under nonfiction. Do yourself a favor, read this book. You will say to yourself, "thank you."
Psychological therapy and reducing your chatter will not enable a life of contentment. Contentment is for cows. Getting control of your negative chatter may help you start to enjoy mountain climbing.
Most psychological self-help books fit under the category of fiction. Dr. Kross’ book, “Chatter,” is that rare researched based psychology book that gets filed under nonfiction. Do yourself a favor, read this book. You will say to yourself, "thank you."
