The Liz Moody Podcast

Do THIS When You Can't Stop Spiraling: Top Neuroscientist Explains

Mar 11, 2026
Guest
Ethan Kross
Dr. Ethan Kross, neuroscientist who studies emotion and self-control, shares research-backed tools for taming negative self-talk. He explains why inner criticism exists and when anxiety helps or harms. Learn simple tricks like temporal distancing, sensory shifts, WHOOP and if-then planning, plus when to sit with sadness versus intervene.
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ADVICE

Build An Emotional Tool Kit

  • Treat emotions as tools and learn how to wield them rather than trying to eliminate them.
  • Ethan recommends learning a toolkit (distancing, time travel, sensory shifters) to harness anger, anxiety, and sadness productively.
ADVICE

Don't Stare At Problems Until You Break The Hammer

  • Avoid zooming in obsessively on problems because intense emotion narrows attention and impairs objective problem-solving.
  • Ethan likens overfocus to using a hammer without skill: emotions are tools that need a user's manual.
ADVICE

Harness Anger To Protect What Matters

  • Use controlled anger to communicate boundaries and motivate corrective action, but avoid letting it persist or become destructive.
  • Ethan describes calmly confronting his daughter for not wearing a helmet as effective controlled anger.
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