Change the way you talk to yourself
The first toolbox encompasses techniques you can use on your own such as mental travel ('think about how you'll feel a month, a year or even longer from now'), reframing the experience as a challenge rather than a threat and changing the way you talk to yourself.
'Coach yourself through a problem like you're talking a friend,' says Kross. 'It's more effective if you refer to yourself using your own name. I call that distanced self-talk.'
Choose your confidantes wisely
'Other people can be a tremendous asset or liability when it comes to our chatter,' Kross says. 'It depends on who we talk to and how. Another person can be useful to help us think about the bigger picture and potential solutions, but that doesn't always happen.
'Sometimes, in an attempt to be supportive, others essentially just have us relive what happened, so you be really deliberate about who you choose to go to for chatter support.'
Clearing your physical space helps your mind
'Cleaning our surroundings gives us the sense of order we often feel we're lacking when our mind is spinning. This sense of control can be really helpful.' Mother nature, ideally in real-life but even in pictures and films, can also be a be a powerful tool for managing chatter. 'It provides us with a mental recharge of sorts,' he says.
'The emotion and awe we experience when in the presence of something vast, makes us feel smaller - and our concerns shrink as well.'