Becoming_VVG a_AT0 Fly_NN1 on_PRP the_AT0 Wall_NN1 
Tracey_NP0 's_POS story_NN1 ,_PUN like_PRP the_AT0 stories_NN2 of_PRF most_DT0 people_NN0 whose_DTQ internal_AJ0 conversations_NN2 become_VVB pools_NN2 of_PRF negativity_NN1 ,_PUN is_VBZ an_AT0 exercise_NN1 in_PRP distance_NN1 —_PUN the_AT0 distance_NN1 we_PNP do_VDB or_CJC do_VDB n't_XX0 have_VHI from_PRP our_DPS problems_NN2 ._SENT 
We_PNP can_VM0 think_VVI of_PRF the_AT0 mind_NN1 as_PRP a_AT0 lens_NN1 and_CJC our_DPS inner_AJ0 voice_NN1 as_PRP a_AT0 button_NN1 that_CJT zooms_VVZ it_PNP either_DT0 in_AVP or_CJC out_AVP ._SENT In_PRP the_AT0 simplest_AJS sense_NN1 ,_PUN chatter_NN1 is_VBZ what_DTQ happens_VVZ when_CJS we_PNP zoom_VVB in_PRP close_AJ0 on_PRP something_PNI ,_PUN inflaming_VVG our_DPS emotions_NN2 to_PRP the_AT0 exclusion_NN1 of_PRF all_DT0 the_AT0 alternative_AJ0 ways_NN2 of_PRF thinking_VVG about_PRP the_AT0 issue_NN1 that_CJT might_VM0 cool_VVI us_PNP down_AVP ._SENT In_PRP other_AJ0 words_NN2 ,_PUN we_PNP lose_VVB perspective_NN1 ._SENT This_DT0 dramatically_AV0 narrowed_AJ0 view_NN1 of_PRF one_PNI 's_POS situation_NN1 magnifies_VVZ adversity_NN1 and_CJC allows_VVZ the_AT0 negative_AJ0 side_NN1 of_PRF the_AT0 inner_AJ0 voice_NN1 to_TO0 play_VVI ,_PUN enabling_VVG rumination_NN1 and_CJC its_DPS companions_NN2 :_PUN stress_NN1 ,_PUN anxiety_NN1 ,_PUN and_CJC depression_NN1 ._SENT Of_PRF course_NN1 ,_PUN narrowing_VVG your_DPS attention_NN1 is_VBZ n't_XX0 a_AT0 problem_NN1 in_PRP and_CJC of_PRF itself_PNX ._SENT To_PRP the_AT0 contrary_NN1 ,_PUN it_PNP 's_VBZ often_AV0 essential_AJ0 to_PRP helping_VVG us_PNP address_VVI challenging_AJ0 situations_NN2 and_CJC the_AT0 feelings_NN2 that_CJT arise_VVB from_PRP them_PNP ._SENT But_CJC when_CJS we_PNP find_VVB ourselves_PNX stuck_VVN on_PRP our_DPS problems_NN2 and_CJC lose_VVB the_AT0 ability_NN1 to_TO0 flexibly_AV0 zoom_VVI out_AVP —_PUN to_TO0 gain_VVI perspective_NN1 —_PUN that_DT0 's_VBZ when_AVQ our_DPS inner_AJ0 voice_NN1 turns_VVZ into_PRP rumination_NN1 ._SENT 
When_CJS our_DPS internal_AJ0 conversation_NN1 loses_VVZ perspective_NN1 and_CJC gives_VVZ rise_NN1 to_PRP intensely_AV0 negative_AJ0 emotions_NN2 ,_PUN the_AT0 brain_NN1 regions_NN2 involved_VVN in_PRP self-referential_AJ0 processing_NN1 (_PUL thinking_VVG about_PRP ourselves_PNX )_PUR and_CJC generating_VVG emotional_AJ0 responses_NN2 become_VVB activated_AJ0 ._SENT In_PRP other_AJ0 words_NN2 ,_PUN our_DPS stress-response_AJ0 hardware_NN1 starts_VVZ firing_VVG ,_PUN releasing_VVG adrenaline_NN1 and_CJC cortisol_NN1 ,_PUN flooding_VVG us_PNP with_PRP negative_AJ0 emotions_NN2 ,_PUN which_DTQ only_AV0 serve_VVB to_PRP further_AJC rev_NN0 up_PRP our_DPS negative_AJ0 verbal_AJ0 stream_NN1 and_CJC zoom_VVB us_PNP in_PRP more_DT0 ._SENT As_CJS a_AT0 result_NN1 ,_PUN we_PNP 're_VBB unable_AJ0 to_TO0 get_VVI a_AT0 wider-angle_AJ0 view_NN1 that_CJT might_VM0 reveal_VVI more_DT0 constructive_AJ0 ways_NN2 of_PRF handling_VVG the_AT0 emotionally_AV0 trying_AJ0 situations_NN2 we_PNP encounter_VVB ._SENT 
But_CJC our_DPS brains_NN2 evolved_VVD not_XX0 just_AV0 to_TO0 zoom_VVI in_PRP when_CJS we_PNP confront_VVB difficulties_NN2 but_CJC also_AV0 to_TO0 zoom_VVI out_AVP ,_PUN though_CJS the_AT0 latter_DT0 is_VBZ much_AV0 more_AV0 challenging_AJ0 during_PRP times_NN2 of_PRF stress_NN1 ._SENT The_AT0 mind_NN1 is_VBZ flexible_AJ0 ,_PUN if_CJS we_PNP know_VVB how_AVQ to_TO0 bend_VVI it_PNP ._SENT If_CJS you_PNP have_VHB a_AT0 fever_NN1 ,_PUN you_PNP can_VM0 take_VVI something_PNI to_TO0 bring_VVI it_PNP down_AVP ._SENT Likewise_AV0 ,_PUN our_DPS mind_NN1 has_VHZ a_AT0 psychological_AJ0 immune_AJ0 system_NN1 :_PUN We_PNP can_VM0 use_VVI our_DPS thoughts_NN2 to_TO0 change_VVI our_DPS thoughts_NN2 —_PUN by_PRP adding_VVG distance_NN1 ._SENT 
Psychological_AJ0 distance_NN1 ,_PUN of_PRF course_NN1 ,_PUN does_VDZ n't_XX0 eliminate_VVI a_AT0 problem_NN1 ._SENT If_CJS ,_PUN for_PRP instance_NN1 ,_PUN Tracey_NP0 had_VHD been_VBN able_AJ0 to_TO0 step_VVI back_AVP from_PRP her_DPS high-pressured_AJ0 predicament_NN1 and_CJC settle_VVB into_PRP a_AT0 less_AV0 anguished_AJ0 state_NN1 ,_PUN she_PNP nonetheless_AV0 would_VM0 still_AV0 have_VHI been_VBN in_PRP debt_NN1 to_PRP the_AT0 NSA_NN1 ,_PUN with_PRP her_DPS future_NN1 hanging_VVG in_PRP the_AT0 balance_NN1 ._SENT Similarly_AV0 ,_PUN even_AV0 if_CJS Rick_NP0 Ankiel_NP0 had_VHD been_VBN able_AJ0 to_TO0 retain_VVI his_DPS pitch_NN1 ,_PUN he_PNP still_AV0 would_VM0 've_VHI been_VBN standing_VVG on_PRP the_AT0 mound_NN1 pitching_VVG in_PRP the_AT0 playoffs_NN2 on_PRP national_AJ0 television_NN1 ._SENT Distance_NN1 does_VDZ n't_XX0 solve_VVI our_DPS problems_NN2 ,_PUN but_CJC it_PNP increases_VVZ the_AT0 likelihood_NN1 that_CJT we_PNP can_VM0 ._SENT It_PNP unclouds_VVZ our_DPS verbal_AJ0 stream_NN1 ._SENT 
The_AT0 big_AJ0 question_NN1 ,_PUN then_AV0 ,_PUN is_VBZ this_DT0 :_PUN When_CJS chatter_NN1 strikes_VVZ ,_PUN how_AVQ do_VDB we_PNP gain_VVI psychological_AJ0 distance_NN1 ?_SENT 
As_CJS it_PNP happened_VVD ,_PUN around_PRP the_AT0 same_DT0 time_NN1 that_CJT Tracey_NP0 was_VBD sitting_VVG in_PRP her_DPS freshman_NN1 dorm_NN1 room_NN1 at_PRP Harvard_NP0 ,_PUN I_PNP was_VBD three_CRD and_CJC a_AT0 half_DT0 hours_NN2 south_NN1 down_PRP the_AT0 highway_NN1 in_PRP Manhattan_NP0 ,_PUN a_AT0 graduate_NN1 student_NN1 in_PRP psychology_NN1 sitting_VVG in_PRP the_AT0 basement_NN1 of_PRF Columbia_NP0 University_NN1 's_POS dingy_AJ0 Schermerhorn_NN1 Hall_NN1 thinking_VVG about_PRP a_AT0 remarkably_AV0 similar_AJ0 question_NN1 ._SENT How_AVQ can_VM0 people_NN0 reflect_VVB on_PRP their_DPS negative_AJ0 experiences_NN2 ,_PUN I_PNP wondered_VVD ,_PUN without_PRP getting_VVG sucked_VVN down_AVP the_AT0 rumination_NN1 vortex_NN1 ?_SENT Answering_VVG that_CJT question_NN1 was_VBD the_AT0 reason_NN1 I_PNP had_VHD decided_VVN to_TO0 attend_VVI Columbia_NP0 to_TO0 train_VVI with_PRP my_DPS adviser_NN1 ,_PUN Walter_NP0 Mischel_NP0 ,_PUN a_AT0 groundbreaking_AJ0 scientist_NN1 whom_PNQ most_DT0 people_NN0 know_VVB as_PRP the_AT0 Marshmallow_NN1 Man_NN1 ._SENT 
Walter_NP0 was_VBD akin_AJ0 to_PRP royalty_NN1 in_PRP psychology_NN1 for_PRP developing_VVG what_DTQ the_AT0 public_NN1 now_AV0 calls_VVZ the_AT0 marshmallow_NN1 test_NN1 ,_PUN a_AT0 paradigm_NN1 for_PRP studying_VVG self-control_NN1 that_CJT involved_VVD bringing_VVG kids_NN2 into_PRP the_AT0 lab_NN1 for_PRP an_AT0 experiment_NN1 and_CJC presenting_VVG them_PNP with_PRP a_AT0 simple_AJ0 choice_NN1 :_PUN They_PNP could_VM0 have_VHI one_CRD marshmallow_NN1 now_AV0 ,_PUN or_CJC if_CJS they_PNP waited_VVD for_PRP an_AT0 experimenter_NN1 to_TO0 return_VVI ,_PUN they_PNP could_VM0 have_VHI two_CRD ._SENT It_PNP turned_VVD out_AVP that_CJT children_NN2 who_PNQ waited_VVD longer_AV0 ended_VVD up_AVP performing_VVG better_AV0 on_PRP their_DPS SATs_NN2 as_PRP teens_NN2 ,_PUN were_VBD healthier_AJC as_CJS they_PNP got_VVD older_AJC ,_PUN and_CJC coped_VVD better_AV0 with_PRP stress_NN1 in_PRP adulthood_NN1 than_CJS those_DT0 who_PNQ immediately_AV0 grabbed_VVD the_AT0 gooey_AJ0 marshmallow_NN1 ._SENT But_CJC even_AV0 more_AV0 important_AJ0 than_CJS documenting_VVG these_DT0 striking_AJ0 long-term_AJ0 outcomes_NN2 ,_PUN the_AT0 so-called_AJ0 marshmallow_NN1 test_NN1 (_PUL its_DPS real_AJ0 name_NN1 is_VBZ the_AT0 delay_NN1 of_PRF gratification_NN1 test_NN1 )_PUR helped_VVD revolutionize_VVI science_NN1 's_POS understanding_NN1 of_PRF the_AT0 tools_NN2 people_NN0 have_VHB to_TO0 control_VVI themselves_PNX ._SENT 
By_PRP the_AT0 time_NN1 I_PNP arrived_VVD at_PRP Columbia_NP0 ,_PUN Walter_NP0 and_CJC his_DPS then_AV0 postdoctoral_AJ0 student_NN1 Özlem_NP0 Ayduk_NP0 had_VHD already_AV0 become_VVN interested_AJ0 in_PRP examining_VVG how_AVQ to_TO0 help_VVI people_NN0 think_VVI about_PRP painful_AJ0 experiences_NN2 without_PRP succumbing_VVG to_TO0 chatter_VVI ._SENT At_PRP the_AT0 time_NN1 ,_PUN one_CRD of_PRF the_AT0 dominant_AJ0 approaches_NN2 to_PRP battling_VVG inner-voice_AJ0 rumination_NN1 was_VBD distraction_NN1 ._SENT Several_DT0 studies_NN2 had_VHD shown_VVN that_CJT when_CJS people_NN0 find_VVB themselves_PNX sucked_VVN into_PRP negative_AJ0 verbal_AJ0 thinking_NN1 ,_PUN diverting_VVG their_DPS attention_NN1 away_AV0 from_PRP their_DPS problems_NN2 improved_VVD the_AT0 way_NN1 they_PNP felt_VVD ._SENT The_AT0 downside_NN1 of_PRF this_DT0 approach_NN1 ,_PUN however_AV0 ,_PUN is_VBZ that_CJT distraction_NN1 constitutes_VVZ a_AT0 short-term_AJ0 fix_NN1 —_PUN a_AT0 Band-Aid_NN1 that_CJT obscures_VVZ the_AT0 wound_NN1 without_PRP healing_VVG it_PNP ._SENT If_CJS you_PNP go_VVB to_PRP the_AT0 movies_NN2 to_TO0 escape_VVI the_AT0 adversities_NN2 of_PRF real_AJ0 life_NN1 ,_PUN your_DPS problems_NN2 are_VBB still_AV0 there_AV0 waiting_VVG for_PRP you_PNP when_CJS you_PNP leave_VVB the_AT0 theater_NN1 ._SENT Out_AVP of_PRF sight_NN1 ,_PUN in_PRP other_AJ0 words_NN2 ,_PUN is_VBZ n't_XX0 actually_AV0 out_AVP of_PRF mind_NN1 ,_PUN because_CJS the_AT0 negative_AJ0 feelings_NN2 remain_VVB ,_PUN eagerly_AV0 waiting_VVG to_TO0 be_VBI activated_VVN again_AV0 ._SENT 
Oddly_AV0 ,_PUN at_PRP this_DT0 time_NN1 ,_PUN the_AT0 idea_NN1 of_PRF distancing_NN1 had_VHD fallen_VVN out_AVP of_PRF vogue_NN1 in_PRP psychology_NN1 ._SENT In_PRP 1970_CRD ,_PUN Aaron_NP0 Beck_NP0 ,_PUN one_CRD of_PRF the_AT0 founders_NN2 of_PRF cognitive_AJ0 therapy_NN1 and_CJC an_AT0 influential_AJ0 figure_NN1 in_PRP mental_AJ0 health_NN1 ,_PUN proposed_VVD that_CJT teaching_NN1 patients_NN2 how_AVQ to_TO0 objectively_AV0 scrutinize_VVI their_DPS thoughts_NN2 ,_PUN a_AT0 process_NN1 he_PNP called_VVD "_PUQ distancing_VVG ,_PUN "_PUQ was_VBD a_AT0 central_AJ0 tool_NN1 that_CJT therapists_NN2 should_VM0 employ_VVI with_PRP their_DPS patients_NN2 ._SENT In_PRP the_AT0 ensuing_AJ0 years_NN2 ,_PUN however_AV0 ,_PUN distancing_NN1 had_VHD come_VVN to_TO0 be_VBI equated_VVN with_PRP avoidance_NN1 —_PUN with_PRP not_XX0 thinking_VVG about_PRP your_DPS problems_NN2 ._SENT But_CJC in_PRP my_DPS mind_NN1 ,_PUN there_EX0 was_VBD nothing_PNI inherently_AV0 avoidant_AJ0 about_PRP distancing_VVG ._SENT In_PRP theory_NN1 ,_PUN you_PNP could_VM0 use_VVI your_DPS mind_NN1 to_TO0 frame_VVI your_DPS problems_NN2 from_PRP a_AT0 zoomed-out_AJ0 perspective_NN1 ._SENT 
This_DT0 approach_NN1 differed_VVN from_PRP the_AT0 meditative_AJ0 practice_NN1 of_PRF mindfulness_NN1 in_PRP that_DT0 the_AT0 goal_NN1 was_VBD n't_XX0 to_TO0 stand_VVI apart_AV0 and_CJC watch_VVI one_PNI 's_POS thoughts_NN2 drift_VVB by_AVP without_PRP engaging_VVG with_PRP them_PNP ._SENT The_AT0 point_NN1 was_VBD to_TO0 engage_VVI ,_PUN but_CJC to_TO0 do_VDI so_AV0 from_PRP a_AT0 distanced_AJ0 perspective_NN1 ,_PUN which_DTQ is_VBZ n't_XX0 the_AT0 same_DT0 thing_NN1 as_PRP an_AT0 emotionally_AV0 avoidant_AJ0 one_PNI ._SENT That_DT0 was_VBD the_AT0 essence_NN1 of_PRF my_DPS dad_NN1 's_POS teachings_NN2 and_CJC what_DTQ I_PNP had_VHD spent_VVN so_AV0 much_DT0 time_NN1 doing_VDG growing_AJ0 up_AVP ._SENT So_AV0 ,_PUN Walter_NP0 ,_PUN Özlem_NP0 ,_PUN and_CJC I_PNP began_VVD thinking_VVG about_PRP the_AT0 different_AJ0 ways_NN2 people_NN0 could_VM0 "_PUQ step_VVI back_AVP "_PUQ from_PRP their_DPS experiences_NN2 to_TO0 reflect_VVI on_PRP them_PNP more_AV0 effectively_AV0 ._SENT We_PNP landed_VVD on_PRP a_AT0 tool_NN1 we_PNP all_DT0 possess_VVB :_PUN our_DPS ability_NN1 to_TO0 imaginatively_AV0 visualize_VVI ._SENT 
A_AT0 powerful_AJ0 optical_AJ0 device_NN1 of_PRF sorts_NN2 is_VBZ built_VVN into_PRP the_AT0 human_AJ0 mind_NN1 :_PUN the_AT0 ability_NN1 to_TO0 see_VVI yourself_PNX from_PRP afar_AV0 ._SENT This_DT0 mental_AJ0 home_NN1 theater_NN1 ,_PUN it_PNP turns_VVZ out_AVP ,_PUN projects_NN2 scenes_NN2 when_CJS we_PNP think_VVB about_PRP unpleasant_AJ0 experiences_NN2 from_PRP the_AT0 past_NN1 or_CJC imagine_VVB possible_AJ0 anxiety-producing_AJ0 scenarios_NN2 in_PRP the_AT0 future_NN1 ._SENT They_PNP are_VBB almost_AV0 like_PRP videos_NN2 stored_VVN on_PRP a_AT0 phone_NN1 ._SENT Yet_AV0 these_DT0 scenes_NN2 are_VBB n't_XX0 entirely_AV0 fixed_VVN ._SENT Studies_NN2 show_VVB that_CJT we_PNP do_VDB n't_XX0 see_VVI our_DPS memories_NN2 and_CJC reveries_NN2 from_PRP the_AT0 same_DT0 perspective_NN1 every_AT0 time_NN1 ._SENT We_PNP can_VM0 view_VVI them_PNP from_PRP different_AJ0 perspectives_NN2 ._SENT For_PRP example_NN1 ,_PUN sometimes_AV0 we_PNP replay_VVB a_AT0 scene_NN1 happening_VVG through_PRP our_DPS own_DT0 eyes_NN2 as_CJS though_CJS we_PNP were_VBD right_AV0 back_AVP in_PRP the_AT0 event_NN1 in_PRP the_AT0 first_ORD person_NN1 ._SENT Yet_AV0 we_PNP can_VM0 also_AV0 see_VVI ourselves_PNX from_PRP the_AT0 outside_AJ0 ,_PUN as_CJS if_CJS transplanted_VVN to_PRP another_DT0 viewpoint_NN1 ._SENT We_PNP become_VVB a_AT0 fly_NN1 on_PRP the_AT0 wall_NN1 ._SENT Could_VM0 we_PNP harness_VVI this_DT0 ability_NN1 to_TO0 better_AV0 regulate_VVI our_DPS inner_AJ0 voice_NN1 ?_SENT 
Özlem_NP0 ,_PUN Walter_NP0 ,_PUN and_CJC I_PNP brought_VVD participants_NN2 into_PRP the_AT0 lab_NN1 to_TO0 find_VVI out_AVP ._SENT To_TO0 do_VDI so_AV0 ,_PUN we_PNP asked_VVD one_CRD group_NN1 to_TO0 replay_VVI an_AT0 upsetting_AJ0 memory_NN1 in_PRP their_DPS minds_NN2 through_PRP their_DPS own_DT0 eyes_NN2 ._SENT We_PNP asked_VVD another_DT0 group_NN1 to_TO0 do_VDI the_AT0 same_DT0 ,_PUN only_AV0 from_PRP a_AT0 fly-on-the-wall_AJ0 perspective_NN1 ,_PUN visually_AV0 observing_VVG themselves_PNX like_PRP a_AT0 bystander_NN1 ._SENT Then_AV0 we_PNP asked_VVD the_AT0 participants_NN2 to_TO0 work_VVI through_PRP their_DPS feelings_NN2 from_PRP the_AT0 perspective_NN1 they_PNP had_VHD been_VBN asked_VVN to_TO0 adopt_VVI ._SENT The_AT0 differences_NN2 in_PRP the_AT0 verbal_AJ0 stream_NN1 characterizing_VVG the_AT0 two_CRD groups_NN2 were_VBD striking_AJ0 ._SENT 
The_AT0 immersers_NN2 —_PUN the_AT0 people_NN0 who_PNQ viewed_VVD the_AT0 event_NN1 from_PRP a_AT0 first-person_AJ0 perspective_NN1 —_PUN got_VVD trapped_VVN in_PRP their_DPS emotions_NN2 and_CJC the_AT0 verbal_AJ0 flood_NN1 they_PNP released_VVD ._SENT In_PRP their_DPS accounts_NN2 describing_VVG their_DPS stream_NN1 of_PRF thoughts_NN2 ,_PUN they_PNP tended_VVD to_PRP zero_CRD in_PRP on_PRP the_AT0 hurt_NN1 ._SENT "_PUQ Adrenaline_NP0 infused_VVD ._SENT Pissed_VVN off_AVP ._SENT Betrayed_VVD ,_PUN "_PUQ one_CRD person_NN1 wrote_VVD ._SENT "_PUQ Angry_AJ0 ._SENT Victimized_AJ0 ._SENT Hurt_VVB ._SENT Shamed_AJ0 ._SENT Stepped-on_AJ0 ._SENT Shitted_VVN on_AVP ._SENT Humiliated_AJ0 ._SENT Abandoned_AJ0 ._SENT Unappreciated_AJ0 ._SENT Pushed_VVN ._SENT Boundaries_NN2 trampled_VVN upon_PRP ._SENT "_PUQ Their_DPS attempts_NN2 to_TO0 "_PUQ go_VVI inside_AV0 "_PUQ and_CJC work_VVB through_PRP their_DPS internal_AJ0 conversations_NN2 just_AV0 led_VVN to_PRP more_DT0 negative_AJ0 feelings_NN2 ._SENT 
The_AT0 fly-on-the-wall_AJ0 group_NN1 ,_PUN meanwhile_AV0 ,_PUN offered_VVD contrasting_AJ0 narratives_NN2 ._SENT 
Where_AVQ the_AT0 immersers_NN2 got_VVD tangled_AJ0 in_PRP the_AT0 emotional_AJ0 weeds_NN2 ,_PUN the_AT0 distancers_NN2 went_VVD broad_AJ0 ,_PUN which_DTQ led_VVD them_PNP to_TO0 feel_VVI better_AJC ._SENT "_PUQ I_PNP was_VBD able_AJ0 to_TO0 see_VVI the_AT0 argument_NN1 more_AV0 clearly_AV0 ,_PUN "_PUQ wrote_VVD one_CRD person_NN1 ._SENT "_PUQ I_PNP initially_AV0 empathized_VVD better_AV0 with_PRP myself_PNX but_CJC then_AV0 I_PNP began_VVD to_TO0 understand_VVI how_AVQ my_DPS friend_NN1 felt_VVD ._SENT It_PNP may_VM0 have_VHI been_VBN irrational_AJ0 but_CJC I_PNP understand_VVB his_DPS motivation_NN1 ._SENT "_PUQ Their_DPS thinking_NN1 was_VBD clearer_AJC and_CJC more_AV0 complex_AJ0 ,_PUN and_CJC ,_PUN sure_AV0 enough_AV0 ,_PUN they_PNP seemed_VVD to_TO0 view_VVI events_NN2 with_PRP the_AT0 insight_NN1 of_PRF a_AT0 third-party_AJ0 observer_NN1 ._SENT They_PNP were_VBD able_AJ0 to_TO0 emerge_VVI from_PRP the_AT0 experience_NN1 with_PRP a_AT0 constructive_AJ0 story_NN1 ._SENT The_AT0 experiment_NN1 provided_VVN evidence_NN1 that_CJT stepping_VVG back_AVP to_TO0 make_VVI sense_NN1 of_PRF our_DPS experiences_NN2 could_VM0 be_VBI useful_AJ0 for_PRP changing_VVG the_AT0 tone_NN1 of_PRF our_DPS inner_AJ0 voice_NN1 ._SENT 
Soon_AV0 after_CJS ,_PUN in_PRP more_DT0 studies_NN2 ,_PUN we_PNP and_CJC others_NN2 discovered_VVD that_CJT zooming_VVG out_AVP in_PRP this_DT0 way_NN1 also_AV0 reined_VVN in_PRP people_NN0 's_POS fight-or-flight_AJ0 cardiovascular_AJ0 response_NN1 to_PRP stress_NN1 ,_PUN dampened_AJ0 emotional_AJ0 activity_NN1 in_PRP the_AT0 brain_NN1 ,_PUN and_CJC led_VVD people_NN0 to_TO0 experience_VVI less_DT0 hostility_NN1 and_CJC aggression_NN1 when_CJS they_PNP were_VBD provoked_VVN —_PUN the_AT0 kind_NN1 of_PRF situation_NN1 that_DT0 is_VBZ fertile_AJ0 ground_NN1 for_PRP stoking_VVG chatter_NN1 ._SENT We_PNP also_AV0 found_VVD that_CJT this_DT0 distancing_AJ0 technique_NN1 worked_VVD not_XX0 just_AV0 with_PRP random_AJ0 collections_NN2 of_PRF college_NN1 students_NN2 but_CJC also_AV0 with_PRP those_DT0 struggling_VVG with_PRP more_DT0 extreme_AJ0 forms_NN2 of_PRF inner-voice_AJ0 torment_NN1 ._SENT For_PRP example_NN1 ,_PUN people_NN0 with_PRP depression_NN1 and_CJC even_AV0 highly_AV0 anxious_AJ0 parents_NN2 grappling_VVG with_PRP their_DPS children_NN2 's_VBZ undergoing_VVG painful_AJ0 cancer_NN1 treatments_NN2 ._SENT Yet_AV0 our_DPS findings_NN2 were_VBD ,_PUN at_PRP this_DT0 point_NN1 ,_PUN still_AV0 limited_AJ0 ._SENT They_PNP related_VVD only_AV0 to_PRP how_AVQ distancing_NN1 affects_VVZ us_PNP in_PRP the_AT0 moment_NN1 ._SENT We_PNP also_AV0 wanted_VVD to_TO0 know_VVI whether_CJS it_PNP would_VM0 have_VHI lasting_AJ0 effects_NN2 ,_PUN shortening_VVG the_AT0 amount_NN1 of_PRF time_NN1 people_NN0 spent_VVD ruminating_VVG ._SENT 
It_PNP turned_VVD out_AVP we_PNP were_VBD n't_XX0 the_AT0 only_AJ0 ones_NN2 interested_AJ0 in_PRP exploring_VVG this_DT0 question_NN1 ._SENT 
Not_XX0 long_AV0 after_CJS we_PNP published_VVD our_DPS initial_AJ0 work_NN1 ,_PUN a_AT0 research_NN1 team_NN1 at_PRP the_AT0 University_NN1 of_PRF Leuven_NP0 in_PRP Belgium_NP0 ,_PUN led_VVN by_PRP Philippe_NP0 Verduyn_NP0 ,_PUN devised_VVD a_AT0 clever_AJ0 set_NN1 of_PRF studies_NN2 to_TO0 look_VVI at_PRP whether_CJS people_NN0 's_POS tendencies_NN2 to_PRP distance_NN1 in_PRP daily_AJ0 life_NN1 ,_PUN outside_PRP a_AT0 laboratory_NN1 setting_NN1 ,_PUN influenced_VVN how_AVQ long_AJ0 their_DPS emotional_AJ0 episodes_NN2 lasted_VVD ._SENT They_PNP found_VVD that_CJT distancing_VVG by_PRP adopting_VVG an_AT0 observer_NN1 perspective_NN1 shortened_VVD the_AT0 duration_NN1 of_PRF people_NN0 's_POS negative_AJ0 moods_NN2 after_CJS they_PNP experienced_VVD events_NN2 that_CJT led_VVD them_PNP to_TO0 feel_VVI angry_AJ0 or_CJC sad_AJ0 ._SENT Distancing_NN1 could_VM0 put_VVI out_AVP chatter_NN1 brush_NN1 fires_NN2 before_CJS they_PNP grew_VVD into_PRP longer-lasting_AJC conflagrations_NN2 ._SENT 
This_DT0 dampening_AJ0 quality_NN1 of_PRF distancing_NN1 could_VM0 ,_PUN however_AV0 ,_PUN have_VHB an_AT0 unintended_AJ0 consequence_NN1 ._SENT Distancing_VVG shortened_VVN both_AV0 negative_AJ0 and_CJC positive_AJ0 experiences_NN2 ._SENT In_PRP other_AJ0 words_NN2 ,_PUN if_CJS you_PNP got_VVD a_AT0 promotion_NN1 at_PRP work_NN1 and_CJC stepped_VVD back_AVP to_TO0 remind_VVI yourself_PNX that_DT0 status_NN1 and_CJC money_NN1 do_VDB n't_XX0 really_AV0 matter_VVI in_PRP the_AT0 grand_AJ0 scheme_NN1 of_PRF things_NN2 and_CJC that_CJT we_PNP all_DT0 die_VVB in_PRP the_AT0 end_NN1 anyway_AV0 ,_PUN your_DPS well-deserved_AJ0 joy_NN1 would_VM0 decrease_VVI ._SENT The_AT0 takeaway_NN1 :_PUN If_CJS you_PNP want_VVB to_TO0 hold_VVI on_AVP to_PRP positive_AJ0 experiences_NN2 ,_PUN the_AT0 last_ORD thing_NN1 you_PNP want_VVB to_TO0 do_VDI is_VBZ become_VVI a_AT0 fly_NN1 on_PRP the_AT0 wall_NN1 ._SENT In_PRP such_DT0 cases_NN2 ,_PUN immerse_VVB away_AV0 ._SENT 
By_PRP this_DT0 time_NN1 ,_PUN it_PNP had_VHD become_VVN clear_AJ0 that_CJT we_PNP are_VBB all_AV0 prone_AJ0 to_PRP either_DT0 psychological_AJ0 immersion_NN1 or_CJC psychological_AJ0 distance_NN1 when_CJS we_PNP reflect_VVB on_PRP emotional_AJ0 experiences_NN2 ,_PUN though_CJS we_PNP are_VBB n't_XX0 locked_VVN into_PRP either_DT0 state_NN1 ._SENT The_AT0 tendency_NN1 we_PNP have_VHB shapes_NN2 the_AT0 patterns_NN2 of_PRF our_DPS inner_AJ0 voice_NN1 ,_PUN but_CJC fortunately_AV0 so_AV0 does_VDZ our_DPS ability_NN1 to_TO0 consciously_AV0 alter_VVI our_DPS perspective_NN1 ._SENT 
Along_AVP with_PRP our_DPS work_NN1 and_CJC Verduyn_NP0 's_POS ,_PUN a_AT0 slew_NN1 of_PRF other_AJ0 studies_NN2 published_VVN around_PRP the_AT0 same_DT0 time_NN1 began_VVD to_TO0 shift_VVI our_DPS understanding_NN1 of_PRF the_AT0 role_NN1 distancing_VVG plays_NN2 in_PRP helping_VVG people_NN0 control_VVI their_DPS emotions_NN2 ._SENT Researchers_NN2 at_PRP Stanford_NP0 ,_PUN for_PRP example_NN1 ,_PUN linked_VVN adopting_VVG the_AT0 perspective_NN1 of_PRF a_AT0 detached_AJ0 observer_NN1 with_PRP less_DT0 rumination_NN1 over_PRP time_NN1 ._SENT Across_PRP the_AT0 Atlantic_NP0 ,_PUN researchers_NN2 at_PRP Cambridge_NP0 found_VVD that_CJT teaching_VVG people_NN0 to_TO0 "_PUQ see_VVI the_AT0 big_AJ0 picture_NN1 "_PUQ reduced_VVN intrusive_AJ0 thinking_NN1 (_PUL the_AT0 kind_NN1 that_CJT drains_VVZ executive_AJ0 functions_NN2 )_PUR and_CJC avoidance_NN1 of_PRF painful_AJ0 memories_NN2 ._SENT Other_AJ0 experiments_NN2 demonstrated_VVD that_CJT even_AV0 shrinking_VVG the_AT0 size_NN1 of_PRF an_AT0 image_NN1 that_CJT causes_VVZ distress_NN1 in_PRP one_PNI 's_POS imagination_NN1 reduces_VVZ how_AVQ upset_AJ0 people_NN0 become_VVB when_CJS they_PNP view_VVB it_PNP ._SENT 
Still_AV0 other_AJ0 work_NN1 applied_VVD the_AT0 concept_NN1 of_PRF distancing_VVG to_PRP education_NN1 ,_PUN showing_VVG how_AVQ leading_AJ0 ninth_ORD graders_NN2 to_TO0 focus_VVI on_PRP the_AT0 big-picture_AJ0 reasons_NN2 for_PRP doing_VDG schoolwork_NN1 —_PUN for_PRP instance_NN1 ,_PUN emphasizing_VVG how_AVQ doing_VDG well_AV0 in_PRP school_NN1 would_VM0 help_VVI them_PNP land_VVI their_DPS desired_AJ0 jobs_NN2 and_CJC contribute_VVB to_PRP society_NN1 as_PRP adults_NN2 —_PUN led_VVD them_PNP to_TO0 earn_VVI higher_AJC GPAs_NN2 and_CJC stay_VVB more_AV0 focused_VVN on_PRP boring_AJ0 but_CJC important_AJ0 tasks_NN2 ._SENT 
