Chatter The Voice In Our Head Quotes

You want us to attack the NIA agents with frozen meat?" Digger asked, his voice trembling and his teeth chattering. He snickered. "Literally hit them over the head with our big meatsacks?

the voices of culture influence our parents’ inner voices, which in turn influence our own, and so on through the many cultures and generations that combine to tune our minds. We are like Russian nesting dolls of mental conversations.

If we scan the situation and conclude that we don’t have the wherewithal needed to handle things, that leads us to appraise the stress as a threat. If, on the other hand, we appraise the situation and determine that we have what it takes to respond adequately, then we think of it as a challenge.

When supporting others, we need to offer the comfort of Kirk and the intellect of Spock.

Use distanced self-talk. One way to create distance when you’re experiencing chatter involves language. When you’re trying to work through a difficult experience, use your name and the second-person “you” to refer to yourself.

Studies show that when people are going through a difficult experience, asking them to imagine how they’ll feel about it ten years from now, rather than tomorrow, can be another remarkably effective way of putting their experience in perspective. Doing so leads people to understand that their experiences are temporary, which provides them with hope.

The same brain circuitry that becomes active when we are attracted to someone or consume desirable substances (everything from cocaine to chocolate) also activates when we share information about ourselves with others.

When we’re upset and feel vulnerable or hurt or overwhelmed, we want to vent our emotions and feel consoled, validated, and understood. This provides an immediate sense of security and connection and feeds the basic need we have to belong. As a result, the first thing we usually seek out in others when our inner voice gets swamped in negativity is a fulfillment of our emotional needs.

The mind is flexible, if we know how to bend it. If you have a fever, you can take something to bring it down. Likewise, our mind has a psychological immune system: We can use our thoughts to change our thoughts—by adding distance.

But stress stops being adaptive when it becomes chronic—when the fight-or-flight alarm fails to stop signaling. And sure enough, a main culprit in keeping stress active is our negative verbal stream.

The reason rituals are so effective at helping us manage our inner voices is that they’re a chatter-reducing cocktail that influences us through several avenues. For one, they direct our attention away from what’s bothering us; the demands they place on working memory to carry out the tasks of the ritual leave little room for anxiety and negative manifestations of the inner voice. This might explain why pregame rituals abound in sports, providing a distraction at the most anxiety-filled moment. Many rituals also provide us with a sense of order, because we perform behaviors we can control. For example, we can’t control what will happen to our children throughout their lives, and we can protect them only to a limited degree, which is a source of chatter for many parents. But when they are born, we can baptize them or perform any other of a variety of birth rituals that provide us with an illusion of control.

We think about that screwup at work or misunderstanding with a loved one and end up flooded by how bad we feel. Then we think about it again. And again. We introspect hoping to tap into our inner coach but find our inner critic instead.

Engage in mental time travel. Another way to gain distance and broaden your perspective is to think about how you’ll feel a month, a year, or even longer from now. Remind yourself that you’ll look back on whatever is upsetting you in the future and it’ll seem much less upsetting.

However it manifests itself, when the inner voice runs amok and chatter takes the mental microphone, our mind not only torments but paralyzes us. It can also lead us to do things that sabotage us.

people we love, as well as how often we can tolerate this venting while not feeling listened to ourselves. Relationships thrive on reciprocity. That’s one of the reasons why therapists charge us for their time and friends don’t.

Through the practice of shamata meditation, the tumultuous habits of mind calm down; and then we can investigate the characteristics of the calm waters beyond the monkey’s control. This is called vipashyana—or insight—meditation. I knew monkey mind intimately. I also knew that when we dismiss any value to knowing this monkey, it’s like owning a car without knowing how to drive. The less we know about the chattering, muttering voice in our heads that tells us what to do, what to believe, what to buy, which people we should love, and so forth, the more power we grant it to boss us around and convince us that whatever it says is true.

Although we generally associate wisdom with advanced age, because the longer you live the more uncertainty you will have experienced and learned from, research indicates that you can teach people how to think wisely regardless of their age—through gaining distance.

The desire to have control over oneself is a strong human drive. Believing that we have the ability to control our fate influences whether we try to achieve goals, how much effort we exert to do so, and how long we persist when we encounter challenges. Given all this, it is not surprising that increasing people’s sense of control has been linked to benefits that span the gamut from improved physical health and emotional well-being, to heightened performance at school and work, to more satisfying interpersonal relationships. Conversely, feeling out of control often causes our chatter to spike and propels us to try to regain it. Which is where turning to our physical environments becomes relevant.

It turns out that our waking verbal mind converses with our sleeping one. Fortunately, this doesn’t produce Oedipal wish fulfillments.

To put it another way that only slightly exaggerates, green spaces seem to function like a great therapist, anti-aging elixir, and immune-system booster all in one.

We can also go outside for a walk, attend a concert, or simply tidy up our living space, and each of these seemingly small actions can have surprising effects on our chatter.

It's hard to do nothing totally. Even just sitting here, like this, our bodies are churning, our minds are chattering. There's a whole commotion going on inside us." "That's bad?" I said. "It's bad if we want to know what's going on outside ourselves." "Don't we have eyes and ears for that?" She nodded. "They're okay most of the time. But sometimes they just get in the way. The earth is speaking to us, but we can't hear because of all the racket our senses are shaking. Sometimes we need to erase them, erase our senses. Then-maybe- the earth will touch us. The universe will speak. The stars will whisper." The sun was glowing orange now, clipping the mountains' purple crests. "So how do I become this nothing?" "I'm not sure,"she said "There's no one answer to that. You have to find your own way. Sometimes I try to erase myself. I imagine a big pink soft soap eraser, and it's going back and forth, back and forth, and it starts down at my toes, back and forth, back and forth, and there they go-poof!-my toes are gone. And then my feet. And then my ankles. But that's the easy part. The hard part is erasing my senses-my eyes,my ears,my nose, my tongue. And last to go is my brain. My thoughts, memories, all the voices inside my head. That's the hardest, erasing my thoughts." She chuckled faintly. "My pumpkin. And then, if I've done a good job, I'm erased. I'm gone. I'm nothing. And then the world is free to flow into me like water into and empty bowl." "And?" I said. "And I see. I hear. But not with eyes and ears. I'm not outside my world anymore, and I'm not really inside it either. The thing is, there's no difference anymore between me and the universe. The boundary is gone. I am it and it is me. I am a stone, a cactus thorn. I am rain." She smiled dreamily. "I like that most of all, being rain.

our inner voice can be both a liability and an asset. The words streaming through our heads can unravel us, but they can also drive us toward meaningful accomplishments…if we know how to control them.

When our chatter is buzzing, it drains us of the neural resources we need to focus, get distance, and regain control of our inner voice. Yet distanced self-talk sidesteps this conundrum. It is high on results and low on effort.

Emerging evidence suggests that dreams are often functional and highly attuned to our practical needs. You can think of them as a slightly zany flight simulator. They aid us in preparing for the future by simulating events that are still to come, pointing our attention to potentially real scenarios and even threats to be wary of. Although we still have much to learn about how dreams affect us, at the end of the day—or night, rather—they are simply stories in the mind.

There will likely be one important difference between corporeal suicide and digital suicide. Right now, one cannot destroy oneself utterly. We can blow our heads off, get the chatter to stop and cease having to pay bills, but we persist in the minds of those who knew and loved us. We continue to appear to them, unbidden, in myriad ways. They recall our smiles, hear our voices, jolt from frightening dreams and reach for us on reflex before remembering that we are no longer there. Until they themselves are gone, they continue to suffer the chafing pang of our absence. But when we all exist as pure thought, we can be deleted not just from ourselves, but from the minds of everyone. With a keystroke (or its post-Singularity equivalent) parents will be spared grief, lovers loneliness, friends the pain of having known and knowing no longer. When we choose suicide, we will choose not merely to destroy ourselves, but to never have existed. In this way, the one compelling argument against suicide―the anguish it causes to those left behind―will be eliminated.

Moreover, it turns out that having imaginary friends may spur internal speech in children. In fact, emerging research suggests that imaginary play promotes self-control, among many other desirable qualities such as creative thinking, confidence, and good communication.

Other experiments have shown that distanced self-talk allows people to make better first impressions, improves performance on stressful problem-solving tasks, and facilitates wise reasoning, just as fly-on-the-wall distancing strategies do. It also promotes rational thinking.

Offering advice without considering the person’s needs can undermine a person’s sense of self-efficacy—the crucial belief that we are capable of managing challenges. In other words, when we are aware that others are helping us but we haven’t invited their assistance, we interpret this to mean that we must be helpless or ineffective in some way—a feeling that our inner voice may latch on to.

Indeed, research indicates that people who diversify their sources of support—turning to different relationships for different needs—benefit the most. The most important point here is to think critically after a chatter-provoking event occurs and reflect on who helped you—or didn’t. This is how you build your chatter board of advisers, and in the internet age we can find unprecedented new resources online.

But social media doesn’t just provide us with a platform to (over)share the thoughts and feelings streaming through our head, and the ways it derails our internal dialogues don’t exclusively relate to empathy and time. Social media also allows us to shape what we want other people to believe is happening in our lives, and our choices about what to post can fuel other people’s chatter. The human need to self-present is powerful. We craft our appearances to influence how people perceive us all the time.

The study revealed that helping without the recipient being aware of it, a phenomenon called “invisible support,” was the formula for supporting others while not making them feel bad about lacking the resources to cope on their own. As a result of receiving indirect assistance, the participants felt less depressed. In practice, this could be any form of surreptitious practical support, like taking care of housework without being asked or creating more quiet space for the person to work. Or it can involve skillfully providing people with perspective-broadening advice without their realizing that it is explicitly directed to them.

*SNEAK PEAK* An Excerpt from Grace Prevailing, to be released TOMORROW!!! :) “Agabus.” Mary smiled warmly as she reached him, her luminous gray eyes twinkling with welcome and a hint of mirth. “How brave of you to join us this evening.” Agabus’ dark eyes met hers, flickering in annoyance. So much for his clever disguise! “I must ask you to lower your voice, please,” the young Pharisee hissed under his breath, wondering how many of her guests had overheard the use of his name. “You needn’t fear, Agabus,” Mary assured him, lowering her dulcet tone to placate him. “None of us wish to give you away.” “One careless slip of the tongue could very well prove ruinous,” Agabus told her, his glittering eyes sweeping cautiously about the room. “Possibly even deadly.” “Not nearly so deadly as rejecting the Way Christ has clearly revealed to you.” “He hasn’t revealed anything to me,” Agabus argued, though his tone was far from convincing. “At least, not personally.” “No?” Mary prompted, her slender brow lifting in question. “Then why are you here? And why do you persist in your questions?” “This is not about me,” Agabus insisted, his voice rising in frustration. When several believers glanced his way, he shifted uncomfortably, pulling his hooded shawl to further obscure his bearded face. “I must speak with you,” he finally concluded, his gaze shifting anxiously about the crowded room. “Alone.” “If you wish to speak, then we may speak here.” “For heaven’s sake, Mary,” Agabus breathed, his frustration mounting. “Go on,” Mary prodded, appearing perfectly composed. Maddeningly aware of the chatter and movement surrounding them, Agabus took a step closer, so close Mary could smell his spice-scented breath. “I come bearing ill tidings.” “Why doesn’t that surprise me?” Mary responded, smiling faintly. “What kind of ill tidings?” “It’s about Saul of Tarsus.” “I see,” Mary nodded, her expression sobering beneath her pale blue head covering. “What has he done now?” “It’s what he is about to do,” Agabus warned her, his obsidian eyes growing serious. “At this moment, he is attempting to obtain permission to target churches beyond Jerusalem.” “Preposterous,” Mary declared, her eyes flashing. “He hasn’t the jurisdiction to do so.” “The high priest is seriously considering granting his request,” Agabus told her grimly. “Your sect endangers the very office he holds.” “On what grounds will Saul make his arrests?” “By order of the high priest,” Agabus sighed. “I imagine Jewish men and women will be dragged from other provinces by order of the Great Sanhedrin.” “Women, too?” Mary asked, surprised. “I’m afraid no one is safe,” Agabus replied grimly. “Once within the grasp of the high priest and the Sanhedrin here in Jerusalem, I imagine far more serious political charges will be fabricated against the prisoners, resulting in life in prison—possibly even the death penalty.” Releasing a steadying sigh, Mary brushed cool fingertips across her smooth forehead, deep in thought. “This isn’t good, Mary,” Agabus warned her, daring yet another step closer. “Up to this point, your friends have been safe beyond our borders. But now… if Saul has his way, they cannot run. They cannot hide. In time, they will be hunted down and exterminated one by one. And their cause shall perish with them.” “Never,” Mary said firmly, her eyes flashing. “The gospel will reach the ends of the earth, Agabus. Mark my words.” “There’s just no way,” Agabus countered, shaking his covered head. “God has already made a Way,” Mary told him, her eyes alight with conviction. “And His name is Jesus. Jesus is the Way.

Ella.” The sound was so quiet, I barely heard it through the blood-rush in my ears. I turned to look down the hallway. A man was coming toward me, his lean form clad in a pair of baggy scrub pants and a loose T-shirt. His arm was bandaged with silver-gray burn wrap. I knew the set of those shoulders, the way he moved. Jack. My eyes blurred, and I felt my pulse escalate to a painful throbbing. I began to shake from the effects of trying to encompass too much feeling, too fast. “Is it you?” I choked. “Yes. Yes. God, Ella . . .” I was breaking down, every breath shattering. I gripped my elbows with my hands, crying harder as Jack drew closer. I couldn’t move. I was terrified that I was hallucinating, conjuring an image of what I wanted most, that if I reached out I would find nothing but empty space. But Jack was there, solid and real, reaching around me with hard, strong arms. The contact with him was electrifying. I flattened against him, unable to get close enough. He murmured as I sobbed against his chest. “Ella . . . sweetheart, it’s all right. Don’t cry. Don’t . . .” But the relief of touching him, being close to him, had caused me to unravel. Not too late. The thought spurred a rush of euphoria. Jack was alive, and whole, and I would take nothing for granted ever again. I fumbled beneath the hem of his T-shirt and found the warm skin of his back. My fingertips encountered the edge of another bandage. He kept his arms firmly around me as if he understood that I needed the confining pressure, the feel of him surrounding me as our bodies relayed silent messages. Don’t let go. I’m right here. Tremors kept running along my entire frame. My teeth chattered, making it hard to talk. “I th-thought you might not come back.” Jack’s mouth, usually so soft, was rough and chapped against my cheek, his jaw scratchy with bristle. “I’ll always come back to you.” His voice was hoarse. I hid my face against his neck, breathing him in. His familiar scent had been obliterated by the antiseptic pungency of antiseptic burn dressings, and heavy saltwater brine. “Where are you hurt?” Sniffling, I reached farther over his back, investigating the extent of the bandage. His fingers tangled in the smooth, soft locks of my hair. “Just a few burns and scrapes. Nothing to worry about.” I felt his cheek tauten with a smile. “All your favorite parts are still there.” We were both quiet for a moment. I realized he was trembling, too. “I love you, Jack,” I said, and that started a whole new rush of tears, because I was so unholy glad to be able to say it to him. “I thought it was too late . . . I thought you’d never know, because I was a coward, and I’m so—” “I knew.” Jack sounded shaken. He drew back to look down at me with glittering bloodshot eyes. “You did?” I sniffled. He nodded. “I figured I couldn’t love you as much as I do, without you feeling something for me, too.” He kissed me roughly, the contact between our mouths too hard for pleasure. I put my fingers to Jack’s bristled jaw and eased his face away to look at him. He was battered and scraped and sun-scorched. I couldn’t begin to imagine how dehydrated he was. I pointed an unsteady finger at the waiting room. “Your family’s in there. Why are you in the hallway?” My bewildered gaze swept down his body to his bare feet. “They’re . . . they’re letting you walk around like this?” Jack shook his head. “They parked me in a room around the corner to wait for a couple more tests. I asked if anyone had told you I was okay, and nobody knew for sure. So I came to find you.” “You just left when you’re supposed to be having more tests?” “I had to find you.” His voice was quiet but unyielding.

And its with my head between my knees that I've loved all the men in my life, that's how I love my psychoanalyst, who doesn't see my body fidgeting on the couch when I'm queasy from repeating my mother who worms and my father who comes, when I want to sit up and show him that I'm not just a voice and that a single thrust of my claws can say as much as ten years of chattering about what's hidden behind the words. that the marks they leave are no better than the rage of a child crying for its mother's breast, and besides, who knows whether he's sleeping with his head between his hands and dreaming of me naked in a bathroom, who knows whether he's not masturbating silently to add a bit of life to my narratives, it's something I'll never know, something I don't have the right to hear, and if I did know what would happen, what would occur if I surprised him with his hand wedged down his pants and took his cock in my mouth, how much time to live would there be left for us if I moved my mouth from bottom to top and right to left, how much time before he came, before the end of the world and lightning striking, well, I don't know that, either, and maybe it would be better if it did happen, after all, maybe I'm dying from nothing happening between us and the fact that we'll have to replay the scene of my parents in the bathroom, finally put actions where there were only my tears, maybe it would be better to face each other and talk about love, confront each other in bathwater and stroke what falls under our hands, it would be better if we could be client and whore for the space of a moment, for the length of a session be the one who pays and the woman who gives herself, the roles would have to change within the time it takes for him to close his books and become a man in my arms, but it will never happen, one last time, it can't happen since those things never occur when you're me, when you're calling out life from death's side

My blood froze as a creeping, leeching cold lurched by. I couldn't see anything, just a vague shimmering in the corner of my vision, but my horse stiffened beneath me. I willed my face in to blackness. Even the balmy spring woods seemed to recoil, to wither and freeze. The cold thing whispered past, circling. I could see nothing, but I could feel it. And in the back of my mind, an ancient hollow voice whispered: I will grind your bones between my claws; I will drink your marrow; I will feast on your flesh. I am what you fear; I am what you dread... Look at me. Look at me. I tried to swallow, but my throat had closed up. I kept my eyes on the trees, on the canopy, on anything but the cold mass circling us again and again. Look at me. I wanted to look- I needed to see what it was. Look at me. I stared at the coarse trunk of a distant elm, thinking of pleasant things. Like hot bread and full bellies- I will fill my belly with you. I will devour you. Look at me. A starry, unclouded night sky, peaceful and glittering and endless Summer sunrise. A refreshing bath in a forest pool. Meetings with Issac, losing myself for an hour or two in his body, in our shared breaths. It was all around us, so cold that my teeth chattered. Look at me. I stared and stared at the ever-nearing tree trunk, not daring to blink. My eyes strained, filling with tears, and I let them fall, refusing to acknowledge the thing that lurked around us. Look at me. And just as I thought I would give in, when my eyes so much from not looking, the cold disappeared in to the brush, leaving a trail of still, recoiling plants behind. Only after Lucien exhaled and our horses shook their heads did I dare sag in my seat. Even the crocuses seemed to straighten. 'What was that?' I asked, brushing the tears from my face. Lucien's face was still pale. 'You don't want to know.' 'Please. Was it that... Suriel you mentioned?' Lucien's russet eye was dark as he answered hoarsely. 'No. It was a creature that should not be in these lands. We call it the Bogge. You can not hunt it, and you cannot kill it. Even with your beloved ash arrows.' 'Why can't I look at it?' 'Because when you look at it- when you acknowledge it- that's when it becomes real. That's when it can kill you.

A study published in 2010 drives home this point. The scientists found that inner experiences consistently dwarf outer ones. What participants were thinking about turned out to be a better predictor of their happiness than what they were actually doing. This speaks to a sour experience many people have had: You’re in a situation in which you should be happy (spending time with friends, say, or celebrating an accomplishment), but a ruminative thought swallows your mind. Your mood is defined not by what you did but by what you thought about.

Research

As anyone who has spent significant time around kids knows, they often have full-blown, unprompted conversations with themselves. This isn’t just play or imagination; it’s a sign of neural and emotional growth.

With our defenses down and our civilized propriety turned off while we slept, he thought, our demons came out and romped around, revealing our desires. Then came early neuroscience, which took out all the dark and naughty romance of psychoanalysis and replaced it with the cold no-nonsense attitude of the physical workings of the brain.

There is a potent psychological comfort that comes from normalizing experiences, from knowing that what you’re experiencing isn’t unique to you, but rather something everyone experiences—that, unpleasant as it is, it’s just the stuff of life.

Indeed, research indicates that people who diversify their sources of support—turning to different relationships for different needs—benefit the most.

Offering advice without considering the person’s needs can undermine a person’s sense of self-efficacy—the crucial belief that we are capable of managing challenges.

The specifics of their private conversations were as idiosyncratic as their individual lives. Yet structurally, what happened in their minds was very similar. They often dealt with negative “content,” much of which sprang up through associative connections, the pinging of one thought to another. Sometimes their verbal thinking was constructive; sometimes it wasn’t. They also spent a considerable amount of time thinking about themselves, their minds gravitating toward their own experiences, emotions, desires, and needs. The self-focused nature of the default state, after all, is one of its primary features.

But for well-worn, automatic behaviors that you’re trying to execute under pressure, like pitching, this very same tendency leads us to break down the complicated scripts that we’ve learned to execute without thinking. This is exactly what our inner voice’s tendency to immerse us in a problem does. It overfocuses our attention on the parts of a behavior that only functions as the sum of its parts. The result: paralysis by analysis.

It is our ability to reason logically, solve problems, multitask, and control ourselves that allows us to manage work, family, and so many other crucial parts of our lives with wisdom, creativity, and intelligence. To do this, we have to be deliberate and attentive and flexible, which we are capable of doing thanks to what we can think of as the CEO of the human brain—our executive functions, which are also vulnerable to the incursions of an unsupportive inner voice.

Our working memory relies on the phonological loop for keeping our linguistic neural pathways online so that we can function productively outside ourselves while also keeping our conversations going within.

In a sense, then, our inner voice makes its home in us as children by going from the outside in, until we later speak from the inside out and affect those around us.

In fact, emerging research suggests that imaginary play promotes self-control, among many other desirable qualities such as creative thinking, confidence, and good communication.

shoulder. “If your young man is innocent he’ll be all right. British justice is deservedly respected all the world over.” “But the p’lice, they’re something chronic; they’ll worm anything out of you,” blubbered Nellie. “Don’t get any wrong ideas about our excellent police force into your head,” Mr. Slocomb admonished her. “They are the friends of the innocent. Of course this is very unfortunate for your young man, but surely——” “There ’e is, my poor Bob, in a nasty cell! Oh, sir, d’you think they’ll let me see ’im?” “Well, really——” began Mr. Slocomb; but the conversation was interrupted by a strident call. “Nellie! Nellie! What are you about? Pull yourself together, girl! We have to dine even if...” Mrs. Bliss, the proprietress of the Frampton, flowingly clothed in black satin, paused in the doorway. “Dear me, Mr. Slocomb; you must be wondering what’s come to me, shouting all over the house like this! But really, my poor nerves are so jangled I hardly know where I am! To think of dear Miss Pongleton, always so particular, poor soul, lying there on the stairs—dear, dear, dear!” Nellie had slipped past Mrs. Bliss and scuttled back to the kitchen. Mr. Slocomb noticed that Mrs. Bliss’s black satin was unrelieved by the usual loops of gold chain and pearls, and concluded that this restraint was in token of respect to the deceased. “Yes, indeed, Mrs. Bliss, you must be distraught. Indeed a terrible affair! And this poor girl is in great distress about young Bob Thurlow, but I would advise you to keep her mind on her work, Mrs. Bliss; work is a wonderful balm for harassed nerves. A dreadful business! I only know, of course, the sparse details which I have just read in the evening Press.” “You’ve heard nothing more, Mr. Slocomb? Nellie’s Bob is a good-for-nothing, we all know”—Mrs. Bliss’s tone held sinister meaning—“but I’m sure none of us thought him capable of this!” “We must not think him so now, Mrs. Bliss, until—and unless—we are reluctantly compelled to do so,” Mr. Slocomb told her in his most pompous manner. “And Bob was always so good to poor Miss Pongleton’s Tuppy. The little creature is very restless; mark my words, he’s beginning to pine! Now I wonder, Mr. Slocomb, what I ought to do with him? What would you advise? Perhaps poor Miss Pongleton’s nephew, young Mr. Basil, would take him—though in lodgings, of course, I hardly know. There’s many a landlady would think a dog nothing but a nuisance, and little return for it, but of course what I have done for the poor dear lady I did gladly——” “Indeed, Mrs. Bliss, we have always counted you as one of Tuppy’s best friends. And as you say, Bob Thurlow was good to him, too; he took him for walks, I believe?” “He always seemed so fond of the poor little fellow; who could believe ... Well! well! And they say dogs know! What was that saying Mr. Blend was so fond of at one time—before your day, I daresay it would be: True humanity shows itself first in kindness to dumb animals. Out of one of his scrap-books. Well, the truest sayings sometimes go astray! But I must see after that girl; and cook’s not much better, she’s so flustered she’s making Nellie ten times worse. She can’t keep her tongue still a moment!” Mrs. Bliss bustled away, and Mr. Slocomb, apparently rather exasperated by her chatter, made his escape as soon as she had removed herself from the doorway. As Mrs. Bliss returned to the kitchen she thought: “Well, I’m glad he’s here; that’s some comfort; always so helpful—but goodness knows what the dinner will be like!” CHAPTER TWO THE FRUMPS DINNER at the Frampton that evening was eaten to the accompaniment of livelier conversation than usual, and now and again from one of the little tables an excited voice would rise to a pitch that dominated the surrounding talk until the owner of the voice, realizing her unseemly assertiveness on this solemn evening, would fall into lowered tones or awkward silence. The boarders discussed the murder callously. One’s

Ella.” The sound was so quiet, I barely heard it through the blood-rush in my ears. I turned to look down the hallway. A man was coming toward me, his lean form clad in a pair of baggy scrub pants and a loose T-shirt. His arm was bandaged with silver-gray burn wrap. I knew the set of those shoulders, the way he moved. Jack. My eyes blurred, and I felt my pulse escalate to a painful throbbing. I began to shake from the effects of trying to encompass too much feeling, too fast. “Is it you?” I choked. “Yes. Yes. God, Ella . . .” I was breaking down, every breath shattering. I gripped my elbows with my hands, crying harder as Jack drew closer. I couldn’t move. I was terrified that I was hallucinating, conjuring an image of what I wanted most, that if I reached out I would find nothing but empty space. But Jack was there, solid and real, reaching around me with hard, strong arms. The contact with him was electrifying. I flattened against him, unable to get close enough. He murmured as I sobbed against his chest. “Ella . . . sweetheart, it’s all right. Don’t cry. Don’t . . .” But the relief of touching him, being close to him, had caused me to unravel. Not too late. The thought spurred a rush of euphoria. Jack was alive, and whole, and I would take nothing for granted ever again. I fumbled beneath the hem of his T-shirt and found the warm skin of his back. My fingertips encountered the edge of another bandage. He kept his arms firmly around me as if he understood that I needed the confining pressure, the feel of him surrounding me as our bodies relayed silent messages. Don’t let go. I’m right here. Tremors kept running along my entire frame. My teeth chattered, making it hard to talk. “I th-thought you might not come back.” Jack’s mouth, usually so soft, was rough and chapped against my cheek, his jaw scratchy with bristle. “I’ll always come back to you.” His voice was hoarse. I hid my face against his neck, breathing him in. His familiar scent had been obliterated by the antiseptic pungency of antiseptic burn dressings, and heavy saltwater brine. “Where are you hurt?” Sniffling, I reached farther over his back, investigating the extent of the bandage. His fingers tangled in the smooth, soft locks of my hair. “Just a few burns and scrapes. Nothing to worry about.” I felt his cheek tauten with a smile. “All your favorite parts are still there.” We were both quiet for a moment. I realized he was trembling, too. “I love you, Jack,” I said, and that started a whole new rush of tears, because I was so unholy glad to be able to say it to him. “I thought it was too late . . . I thought you’d never know, because I was a coward, and I’m so—” “I knew.” Jack sounded shaken. He drew back to look down at me with glittering bloodshot eyes. “You did?” I sniffled. He nodded. “I figured I couldn’t love you as much as I do, without you feeling something for me, too.” He kissed me roughly, the contact between our mouths too hard for pleasure. I put my fingers to Jack’s bristled jaw and eased his face away to look at him. He was battered and scraped and sun-scorched. I couldn’t begin to imagine how dehydrated he was. I pointed an unsteady finger at the waiting room. “Your family’s in there. Why are you in the hallway?” My bewildered gaze swept down his body to his bare feet. “They’re . . . they’re letting you walk around like this?” Jack shook his head. “They parked me in a room around the corner to wait for a couple more tests. I asked if anyone had told you I was okay, and nobody knew for sure. So I came to find you.” “You just left when you’re supposed to be having more tests?” “I had to find you.” His voice was quiet but unyielding

We are like Russian nesting dolls of mental conversations.

If we begin to breathe incorrectly in this way, our gross mental activity—the “chatter” of our minds—increases. The energetic system becomes imbalanced, creating a sense of pressure, tightness, and heat in our head and shoulders. Our voices become weaker.

Out the door went sexual symbolism, which was entertaining if a bit loony, and in came the mechanics of neurons, which was more scientifically grounded (and not at all salacious).

Our verbal development goes hand in hand with our emotional development. As toddlers, speaking to ourselves out loud helps us learn to control ourselves. In the early twentieth century, the Soviet psychologist Lev Vygotsky was one of the first people to explore the connection between language development and self-control. He was interested in the curious behavior of children who talk to themselves out loud, coaching themselves along while also doling out self-critiques. As anyone who has spent significant time around kids knows, they often have full-blown, unprompted conversations with themselves. This isn’t just play or imagination; it’s a sign of neural and emotional growth.

In recent years, a robust body of new research has demonstrated that when we experience distress, engaging in introspection often does significantly more harm than good. It undermines our performance at work, interferes with our ability to make good decisions, and negatively influences our relationships. It can also promote violence and aggression, contribute to a range of mental disorders, and enhance our risk of becoming physically ill. Using the mind to engage with our thoughts and feelings in the wrong ways can lead professional athletes to lose the skills they’ve spent their careers perfecting. It can cause otherwise rational, caring people to make less logical and even less moral decisions. It can lead friends to flee from you in both the real world and the social media world. It can turn romantic relationships from safe havens into battlegrounds. It can even contribute to us aging faster, both in how we look on the outside and in how our DNA is configured internally. In short, our thoughts too often don’t save us from our thoughts. Instead, they give rise to something insidious. Chatter.

people who are overventing and inadvertently alienating those around them are less capable of solving problems. This makes it harder for them to fix the breach in their relationships, begetting a vicious cycle that can end with a toxic outcome: loneliness and isolation.

We often think of fight or flight as the main defensive reaction human beings turn to when faced with a threat. When under stress, we flee or hunker down for the impending battle. While this reaction does characterize a pervasive human tendency, researchers have documented another stress-response system that many people engage in when under threat: a “tend and befriend” response. They seek out other people for support and care.

Your labor-intense executive functions need every neuron they can get, but a negative inner voice hogs our neural capacity. Verbal rumination concentrates our attention narrowly on the source of our emotional distress, thus stealing neurons that could better serve us. In effect, we jam our executive functions up by attending to a “dual task”—the task of doing whatever it is we want to do and the task of listening to our pained inner voice. Neurologically, that’s how chatter divides and blurs our attention.

This year Britain has become our last stronghold. A fortress defended with small aircraft flown by these strange, unknown young men.’ His glance flicked over Andrew and Bryan. ‘But are they unknown? Look at them and you will realise you do know them. They are our sons, our nephews, friends of our sons and daughters. Each a vibrant spark of God’s beloved humanity. All of them welcome in our houses and at our tables. ‘Cast your mind back a few short years. We watched them in those summer days when our stronghold was nothing but their playground. They picnicked on the village greens amongst the sweet bird-chatter. They laughed and played on the beaches, kicking the water with bare toes. And later they watched and then loved the young girls dressed in coloured frocks like the most wonderful of God’s flowers. ‘Now the flowers have faded to khaki and the bird-chatter is stilled under the clattering machines of war. These young men have stepped forward, separated in their blue, to become the winged warriors at the end of the trails that track the vaults above our heads. ‘George has gone, but he is not so far away that he cannot still see England’s face. The woods he played in, the fields he crossed, the town where he grew up and the prettiest flowers that remain unpicked. ‘He has flown on English air to a new world. But he can still see the world he knew just a few days past. And, in our hearts, we may yet see his frozen trail looped white across the heavens. For the air was his kingdom and he was a shield for those who lived under his wings. ‘His brief life has been given up as a ransom, that we might one day be free again. He has given up the richness of days not yet lived, the chance to hear his child’s voice and the solace of true love to ease his years of frailty. All this lost in a moment of willing sacrifice. ‘No thanks we may give him can weigh sufficiently against what he gave. But the clouds in our English skies can entwine with our eternal remembrance and together we may bind a wreath of honour that is worthy for his grave.’ ◆◆◆

Chatter consists of the cyclical negative thoughts and emotions that turn our singular capacity for introspection into a curse rather than a blessing. It puts our performance, decision making, relationships, happiness, and health in jeopardy. We think about that screwup at work or misunderstanding with a loved one and end up flooded by how bad we feel. Then we think about it again. And again. We introspect hoping to tap into our inner coach but find our inner critic instead.

Rituals take on a greater meaning in part because they help us transcend our own concerns, connecting us with forces larger than ourselves.

The natural world delicately captures our attention with artifacts such as big trees, intricate plants, and small animals. We may glance at these things, and approach them for greater appreciation like that musician playing on the corner, but we’re not carefully focusing on them as we would if we were memorizing talking points for a speech or driving in city traffic. Activities like those drain our executive-function batteries, whereas effortlessly absorbing nature does the opposite: It allows the neural resources that guide our voluntary attention to recharge.

We discovered that placebos can directly help people with chatter. A spray with nothing chemically meaningful in it could work like a painkiller for the inner voice. It was both strange and exciting: Our minds can cause emotional distress while simultaneously and covertly reducing that distress.

once you believe something, your neural machinery brings it to fruition by increasing or decreasing the activation levels of other parts of the brain or body related to the processes you are forming beliefs about.

Trees and grass seemed to act like mental vitamins that fueled their ability to manage the stressors they faced. As it turned out, Ming’s findings were not a fluke. In the years since her study, more green revelations have followed. For example, using data from more than ten thousand individuals in England collected over eighteen years, scientists found that people reported experiencing lower levels of distress and higher well-being when living in urban areas with more green space.

This tendency to structure elements in our environment as a buffer against chatter goes beyond contexts in which our performance is being evaluated. It extends to any of the spaces that we occupy. As a result, humans infuse order into their external surroundings—and by extension their minds—in a variety of ways.

Rituals are infused with meaning. They are charged with significance because they have a crucial underlying purpose, whether it’s putting a small rock on a cemetery headstone to honor the dead, engaging in a rain dance to nourish crops, or taking Communion. Rituals take on a greater meaning in part because they help us transcend our own concerns, connecting us with forces larger than ourselves. They simultaneously serve to broaden our perspective and enhance our sense of connection with other people and forces.

Yes, we can create a chronic physiological stress reaction just by thinking. And when our inner voice fuels that stress, it can be devastating to our health.

When it stops working or operates suboptimally, our capacity to perform even the most ordinary daily activities (like bugging your kids to brush their teeth while making them pack lunches and also thinking about what meetings you have later that day) fails. And connected to working memory is the inner voice. A critical component of working memory is a neural system that specializes in managing verbal information. It’s called the phonological loop, but it’s easiest to understand it as the brain’s clearinghouse for everything related to words that occurs around us in the present. It has two parts: an “inner ear,” which allows us to retain words we’ve just heard for a few seconds; and an “inner voice,” which allows us to repeat words in our head as we do when we’re practicing a speech or memorizing a phone number or repeating a mantra.

Many of us have a limited threshold for how much venting we can listen to, even from the people we love, as well as how often we can tolerate this venting while not feeling listened to ourselves. Relationships thrive on reciprocity. That’s one of the reasons why therapists charge us for their time and friends don’t. When this conversational balance becomes lopsided, social connections fray. To make matters worse, when this occurs, the people who are overventing and inadvertently alienating those around them are less capable of solving problems. This makes it harder for them to fix the breach in their relationships, begetting a vicious cycle that can end with a toxic outcome: loneliness and isolation.

Cole and others have found that a similar set of inflammation genes are expressed more strongly among people who experience chronic threat, regardless of whether those feelings emerge from feeling lonely or dealing with the stress of poverty or the diagnoses of disease. This happens because our cells interpret the experience of chronic psychological threat as a viscerally hostile situation akin to being physically attacked. When our internal conversations activate our threat system frequently over time, they send messages to our cells that trigger the expression of inflammation genes, which are meant to protect us in the short term but cause harm in the long term. At the same time, the cells carrying out normal daily functions, like warding off viral pathogens, are suppressed, opening the way for illnesses and infections. Cole calls this effect of chatter “death at the molecular level.

I shall tell you now and for no extra charge that “living in the present” seems to be the key component across every scripture, self-help book, and religious group I’ve encountered. To harmonize with life in each moment, not to make happiness contingent on any prospective condition. Not to be tormented by the past but to live in the reality of “now,” all else being a mental construct. Osho, Eckhart Tolle, Jesus, Buddha, Oprah—anyone who’s anyone who’s ever grown a beard or shaved their head or dropped out and looked back at the material world with a sage shake of the head, a knowing wag of the finger, and a beatific smile—are all saying “Snap out of it”; liberate yourself from the tyranny of egoic introspection. This is the seam of the self that consumerism can continually mine, the unrelenting inner voice that wants and fears, that attaches and rejects. The people in robes and beards want us to learn to live beyond it, to calmly watch the chattering ego like clouds moving across a perfect sky, to identify with the stillness that is aware of the voice, that hears the voice, not the voice itself. Well, that’s easy for them to say, all relaxed in their flowing robes, like giant, hairy babies, it’s extremely difficult, especially when that voice has such omnipresent external allies to rely on, whilst the very idea of a spiritual life has been marginalized and maligned. Perhaps this state needn’t be the product of strenuous esotericism; it’s possible that calm presence of mind is our natural state and our jittery materialism the result of constant indoctrination. Much as I love spirituality to be served up properly branded in a turban, dressed in curtains, the accoutrements are surely an aesthetic, not a prerequisite.

As our experiments and others later demonstrated, shifting from the first-person “I” to the second-person “you” or third-person “he” or “she” provides a mechanism for gaining emotional distance. Distanced self-talk, then, is a psychological hack embedded in the fabric of human language.

a robust body of new research has demonstrated that when we experience distress, engaging in introspection often does significantly more harm than good.

study conducted by a different team with more than 900,000 participants found that children who grew up with the least exposure to green spaces had up to 15 to 55 percent higher risk of developing psychological disorders such as depression and anxiety as adults.

Depressing" is the adjective that ordinary folk affix to the life perspectives expressed by men such as Zapffe, Schopenhauer, and Lovecraft. The doctrines of world-class religions, dolorous as they may be, will never be thus defamed, because they are perceived to be "uplifting" by ordinary folk. Panglossian falsehoods convene the crowd; discouraging truths disperse it. The reason: It is depression not madness that cows us, demoralization not insanity that we dread, disillusionment of the mind not its derangement that imperils our culture of hope. An epidemic of depression would quiet those chattering voices in our heads, stopping life dead in its tracks. Providentially. we are endowed with enough manic enthusiasm to keep us plowing onward and making more of ourselves, bragging all the while about what billions of years of evolution have bidden every species to do anyway.

Our verbal stream plays an indispensable role in the creation of our selves. The brain constructs meaningful narratives through autobiographical reasoning. In other words, we use our minds to write the story of our lives, with us as the main character. Doing so helps us mature, figure out our values and desires, and weather change and adversity by keeping us rooted in a continuous identity.

It is a mistake, however, to value our own inner voice only when it buoys our emotions. Even when the conversations we have with ourselves turn negative, that in and of itself isn’t a bad thing. As much as it can hurt, the ability to experience fear, anxiety, anger, and other forms of distress is quite useful in small doses. They mobilize us to respond effectively to changes in our environments. Which is to say, a lot of the time the inner voice is valuable not in spite of the pain it causes us but because of it.

Minimize passive social media usage. Voyeuristically scrolling through the curated news feeds of others on Facebook, Instagram, and other social media platforms can trigger self-defeating, envy-inducing thought spirals. One way to mitigate this outcome is to curb your passive social media usage. Use these technologies actively instead to connect with others at opportune times.

Many of us have a limited threshold for how much venting we can listen to, even from the people we love, as well as how often we can tolerate this venting while not feeling listened to ourselves. Relationships thrive on reciprocity. That’s one of the reasons why therapists charge us for their time and friends don’t.

What participants were thinking about turned out to be a better predictor of their happiness than what they were actually doing.

Strong emotions acted like a jet propellant, blasting people off to share their experiences. It seemed to be a law of human nature. The only exceptions to this rule were cases in which people felt shame, which they often wished to conceal, or certain forms of trauma, which they wanted to avoid dwelling on. Such

It’s hard to overstate the importance of empathy both individually and collectively. It’s what allows us to forge meaningful connections with others, it’s one of the reasons why we so often find ourselves venting (we seek the empathy of others), and it’s also one of the mechanisms that holds communities together.

Many of us have a limited threshold for how much venting we can listen to, even from the people we love, as well as how often we can tolerate this venting while not feeling listened to ourselves. Relationships thrive on reciprocity. That’s one of the reasons why therapists charge us for their time and friends don’t. When this conversational balance becomes lopsided, social connections fray.

we use our minds to write the story of our lives, with us as the main character. Doing so helps us mature, figure out our values and desires, and weather change and adversity by keeping us rooted in a continuous identity. Language is integral to this process because it smooths the jagged and seemingly unconnected fragments of daily life into a cohesive through line.

Unsurprisingly, people with depression—which is fueled by the verbal stream—share more negative personal content on social media yet actually perceive their network as less helpful than nondepressed people do.

One of the most chilling discoveries I’ve had in my career is that chatter doesn’t simply hurt people in an emotional sense; it has physical implications for our body as well, from the way we experience physical pain all the way down to the way our genes operate in our cells. The

Indeed, not having a strong social-support network is a risk factor for death as large as smoking more than fifteen cigarettes a day, and a greater risk factor than consuming excessive amounts of alcohol, not exercising, being obese, or living in a highly polluted city.

One way to think about this is to imagine that your DNA is like a piano buried deep in your cells. The keys on the piano are your genes, which can be played in a variety of ways. Some keys will never be pressed. Others will be struck frequently and in steady combinations. Part of what distinguishes me from you and you from everyone else in the world is how these keys are pressed. That’s gene expression. It’s the genetic recital within your cells that plays a role in forming how your body and mind work.

Our inner voice, it turns out, likes to tickle our genetic ivories. The way we talk to ourselves can influence which keys get played.

When our internal conversation loses perspective and gives rise to intensely negative emotions, the brain regions involved in self-referential processing (thinking about ourselves) and generating emotional responses become activated.

If you go to the movies to escape the adversities of real life, your problems are still there waiting for you when you leave the theater. Out of sight, in other words, isn’t actually out of mind, because the negative feelings remain, eagerly waiting to be activated again.

Their thinking was clearer and more complex, and, sure enough, they seemed to view events with the insight of a third-party observer. They were able to emerge from the experience with a constructive story. The experiment provided evidence that stepping back to make sense of our experiences could be useful for changing the tone of our inner voice.

Distance, then, helps us deal better not only with the big emotions we experience from upsetting situations but also with the smaller yet crucial daily emotional challenges of frustration and boredom that come with the important tedium of work and education.

When under stress, we flee or hunker down for the impending battle. While this reaction does characterize a pervasive human tendency, researchers have documented another stress-response system that many people engage in when under threat: a “tend and befriend” response. They seek out other people for support and care.

They ask us to relate what we felt and tell them in detail what occurred. And though they may nod and communicate empathy when we narrate what happened, this commonly results in leading us to relive the very feelings and experiences that have driven us to seek out support in the first place, a phenomenon called co-rumination. Co-rumination is the crucial juncture where support subtly becomes egging on. People who care about us prompt us to talk more about our negative experience, which leads us to become more upset, which then leads them to ask still more questions.

This is because when it comes to our inner voice, the game of dominoes provides a more appropriate metaphor. When we focus on a negative aspect of our experience, that tends to activate a related negative thought, which activates another negative thought, and another, and so on. These dominoes continue to hit one another in a game where there is a potentially infinite supply of tiles.

The inner voice was always there with something to say, reminding us of the inescapable need we all have to use our minds to make sense of our experiences and the role that language plays in helping us do so.

The bottom line is that we all have a voice in our head in some shape or form. The flow of words is so inextricable from our inner lives that it persists even in the face of vocal impairments. Some people who stutter, for example, report talking more fluently in their minds than they do out loud.