Do some expressive journaling. No matter how bad your situation seems or how negative your thoughts get, things will always seem a little easier if you manage to put a bit of distance between you and your chatter. You can do this either by reframing your thoughts or by changing your environment. Ultimately, try to see your problem in the bigger scope of things – doing so is sure to make it seem smaller.

Key insights

• Humans developed an inner voice so we could evaluate our past and prepare for the future.

• Chatter routinely gets in the way of our functioning in the world.

• The quickest way to turn down chatter is to get some distance.

• Addressing yourself as if you were someone else can help you get some distance from chatter.

• To reduce chatter, we need to meet both our emotional and cognitive needs.

• Engaging with the outside world helps us reduce chatter.

• If we believe something can make us feel better, it will.

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