Monster Training 101: Talking to Your Monsters
Introduction
Most people try to fight or ignore their emotions. When anxiety, anger, or shame shows up, the natural response is to push the feeling away or criticize yourself for experiencing it. In the Neuro Monsters framework, this approach does not work. Monsters are not destroyed by force or erased by silence. They are trained through recognition, compassion, and conversation.
Talking to your monsters is one of the most effective ways to build emotional regulation. When you turn an emotion into a symbolic monster, you create distance from it. This distance allows you to speak to the monster instead of being consumed by it. Training begins when you can say, “I see you, Gloomer,” or “Hello, Mimic.” This article explains the principles of monster dialogue, the neuroscience behind why talking to monsters works, and practical examples of what to say.
Why Talking Works
Talking to monsters may sound unusual, yet it reflects how the brain processes emotion. Inner dialogue is a constant part of human experience. Most people speak harshly to themselves without realizing it. By redirecting that dialogue toward a monster, you soften the tone and create a healthier relationship with your emotions.
Talking to monsters works because:
It creates separation between identity and emotion
It engages the prefrontal cortex, the part of the brain that regulates the amygdala
It transforms judgment into curiosity
It gives structure to overwhelming experiences
Instead of saying “I am anxious,” you can say “Gloomer is here today.” This small shift rewires how the brain interprets the feeling.
The Neuroscience of Monster Dialogue
Monster dialogue uses several key brain systems that support emotional regulation.
Prefrontal Cortex: When you form words and sentences to speak to a monster, the prefrontal cortex becomes active. This region supports logic, planning, and regulation. It helps calm the amygdala.
Amygdala: The amygdala generates fear and alarm. Speaking to a monster directly reduces its intensity by signaling that you recognize the feeling without resisting it.
Anterior Cingulate Cortex (ACC): The ACC monitors conflict and error. Naming a monster reduces the sense of confusion that often fuels anxiety and overthinking.
Default Mode Network (DMN): This network creates inner dialogue and narrative. Talking to monsters directs the DMN toward constructive stories instead of self-criticism.
Insula: The insula processes self-awareness and internal states. Monster dialogue heightens awareness of how emotions feel in the body.
Together these systems explain why talking to monsters is more than symbolic. It rewires the brain to respond to emotions differently.
The Principles of Monster Dialogue
Effective monster dialogue follows a few simple principles.
Neutrality: Speak without judgment. Monsters aren’t enemies. They’re parts of your brain trying to help in clumsy ways.
Naming: Always call the monster by name. This strengthens separation from your identity.
Acknowledgment: Start by recognizing the monster’s presence instead of resisting it.
Curiosity: Ask questions such as “What are you trying to show me?” This creates space for learning.
Compassion: Speak kindly. Imagine you are talking to a younger version of yourself.
These principles shift the relationship from internal battle to internal training.
Examples of Monster Dialogue
Gloomer (Anxiety Monster):
“Hello Gloomer. I see that you are trying to keep me safe. Thank you for showing up. I want you to know that I’m not in danger right now.”
Looper (Overthinking Monster):
“Looper, I hear you circling the same thought. I know you are trying to help me find answers. I am going to write down this thought so you can rest.”
Mimic (Masking Monster):
“Mimic, I see you putting on a mask. You’re trying to protect me from rejection. Right now I want to share a small part of my real self.”
Sluffie (Overindulgence Monster):
“Sluffie, I notice that you want comfort through food. Thank you for trying to help me feel better. Let’s take a walk instead to release this tension.”
Each dialogue shows how conversation reframes the emotion. The monster isn’t fought or shamed. It’s acknowledged and gently redirected.
How Talking Changes the Story
Emotions often feel overwhelming because the story around them is harsh. You might think “I am weak for being anxious” or “I am broken because I cannot stop worrying.” These stories strengthen monsters.
When you shift to monster dialogue, the story changes. Instead of weakness, you see Gloomer as a visitor. Instead of brokenness, you see Looper as a habit. This reframing activates new brain pathways. Over time, the story of being flawed is replaced by the story of being a trainer.
Practical Steps to Begin Talking to Monsters
Notice the feeling. Pay attention when tension, worry, or restlessness appears.
Identify the monster. Say the monster’s name out loud or in your mind.
Acknowledge it. Begin with a simple greeting such as “Hello Gloomer.”
Speak kindly. Thank the monster for its attempt to help.
Redirect. Suggest a healthier action such as writing, breathing, or moving.
Journaling as Monster Dialogue
Writing is a powerful way to practice monster conversation. By putting the dialogue on paper, you make the experience more concrete.
Journaling exercise:
Write the monster’s name at the top of the page.
Write what the monster is saying or making you feel.
Respond with your own words of acknowledgment and redirection.
This method helps you see patterns in how monsters speak and how you respond. Over time journaling strengthens your ability to talk to monsters in the moment.
Talking to Monsters in Relationships
Monsters don’t only show up inside of you. They appear in interactions with others. For example, Mimic may push you to mask during a conversation with a partner. Looper may keep you stuck replaying arguments. Talking to monsters in relationships involves naming them gently during or after the interaction.
Examples:
“I think Gloomer is here for me right now. I’m feeling extra tense.”
“Looper is circling this argument in my head. Can we pause and reset?”
This language creates a shared vocabulary. Instead of blaming yourself or your partner, you externalize the issue into a monster that can be trained together.
The Role of Cognitive Neuro Therapy
Cognitive Neuro Therapy provides a structured way to practice monster dialogue. By linking neuroscience with symbolism, CNT shows that talking to monsters isn’t imaginary. It’s a form of emotional regulation supported by brain science.
CNT emphasizes emotional neutrality. You don’t attack monsters. You train them. Dialogue is the tool that transforms emotions into relationships you can manage. Through CNT practices, you learn when to talk, what to say, and how to integrate conversation into daily life.
Where to Begin
Begin by choosing one monster that appears often for you. The next time it shows up, pause and name it. Use one short sentence of acknowledgment such as “Hello Gloomer” or “Hi Mimic.” Don’t worry about saying the perfect words. The act of speaking is enough to start.
Build the habit by repeating the practice each day. Add journaling if you want to deepen the dialogue. Over time you will notice that monsters respond. They become less overwhelming and easier to guide.
If you want more structured guidance, the Neuro Monsters book provides scripts, exercises, and detailed profiles for each monster. You can also schedule a FREE discovery call to learn how monster dialogue fits into your own emotional patterns.
Conclusion
Talking to your monsters is one of the most powerful tools for emotional regulation. Instead of ignoring or fighting emotions, you acknowledge them as symbolic figures. Through dialogue you activate the prefrontal cortex, calm the amygdala, and reframe your story.
Monsters such as Gloomer, Looper, Mimic, and Sluffie lose power when you speak to them with curiosity and compassion. Cognitive Neuro Therapy teaches you how to integrate this practice into daily life so that emotions become manageable.
You’re not your monsters. You’re the trainer who teaches them how to live with balance and respect.
