kross is a research psychologist, not a therapist. his lab at michigan studies self-control and emotion, and his book chatter (2021) is the plain-english version of years of that work. it went to number one and it's still the best short book on the noise.
the idea underneath everything is distance. we're all much better at giving advice than taking it — he calls this solomon's paradox, after the king who was wise for everyone but himself. when it's your problem you're inside it. when it's a friend's, you're looking at it. so the question becomes: how do you get outside your own head without leaving it?
his answer is a bag of small moves. the famous one is distanced self-talk — using your name and 'you' instead of 'i'. it sounds silly. in his studies it calmed the body's stress response, cut rumination afterwards, and improved performance in stressful tasks like public speaking. he does it himself, silently.
the others: time travel ('how will this feel next month?'), picking your listeners carefully (a good chatter adviser helps you see the thing differently; a bad one just lets you replay it), and changing the room — awe, nature, order, ritual all measurably lower the volume.
one honest note: he's careful to say chatter is ordinary. it's not a disorder and his tools aren't therapy. if the noise is bigger than that, the tools still help but a person across the table is the right next move.