A New Relationship with Stress
The Science of Happiness
How to Reduce Stress in Seven Days
When I do the breathing exercises, I'm actually able to fall back asleep. Alyssa Eppel's program is really just a beginning,. You know, like get these habits going in seven days to reduce your stress. "I think I've learned to use anxiety as something that pushes me forward," she says.
Is there such a thing as good stress? Our guest learns to welcome her stress by understanding how it can actually help her, plus tips and tricks to not feel too much of it.
Link to episode transcript: https://tinyurl.com/5n6s346x
Episode summary:
Like many of us, our guest Yana Leventon has dealt with a fair amount of stress in her life. But after living through the COVID-19 pandemic and grappling with the ongoing war in Ukraine (with relatives on both sides of the border) Yana’s stress levels reached a new high. This week’s episode is all about how we can reframe our relationship with stress. Yana spent one week trying a new practice each day. All 7 of the practices were aimed at managing different aspects of stress, from physically metabolizing her stress through exercise to visualization and breathing techniques. These exercises helped her regain a sense of clarity about what is truly not in her control, and agency over what is. She began to see stress as a normal and necessary part of life that can actually be beneficial in the right amount. Later, we hear from the psychologist who developed this stress management tool, Elissa Epel. She discusses the importance of developing a positive relationship with stress, and how we can use stress to feel a sense of empowerment.
Practice:
Day 1. Embrace Uncertainty: Releasing Embodied Stress
Day 2. Let Go of What You Can’t Control: Stress Inventory
Day 3. Find Excitement in Challenges: Stress Shield
Day 4. Metabolize Body Stress: Hormetic Stress
Day 5. Immerse Yourself in Nature: Sensory Absorption
Day 6. Experience Deep Rest: Breath for Restoration
Day 7. Create Bliss Bookends: Start and End Full of Joy
For more information on each of the daily practices, check out Elissa Epel’s book, The Stress Prescription.
Today’s guests:
Yana Leventon was a refugee in Austria and Italy before migrating to the United States from the former USSR when she was 10 years old.
Elissa Epel is a psychologist who specializes in stress, aging and well-being. She has developed self-care practices rooted in scientific research to improve how we cope with stress.
Learn more about Elisa and her work: https://www.elissaepel.com/
Read Elissa’s book, The Stress Prescription: https://tinyurl.com/yt66t3b3
Follow Elissa on Twitter: https://twitter.com/Dr_Epel
Follow Elissa on Facebook: https://www.facebook.com/TelomereEffect
Resources from The Greater Good Science Center:
How to Transform Stress into Courage and Connection: https://tinyurl.com/n49fzhf7
Seven Ways to Have a Healthier Relationship With Stress: https://tinyurl.com/mr3yy6b5
Is Stress Making You Withdraw from People? https://tinyurl.com/4kkesr7s
Could Stress Help You Find Your Purpose in Life? https://tinyurl.com/2ssz7mck
The Surprising Benefits of Stress: https://tinyurl.com/3uynfkf2
More Resources on Managing Stress:
National Institute for Mental Health - I’m So Stressed Out! Fact Sheet: https://tinyurl.com/4hr3eawc
TED - How to make stress your friend: https://tinyurl.com/y5bsj3ks
Harvard Business Review - Turning Stress into an Asset: https://tinyurl.com/3fdzfx3v
Johns Hopkins - Sleepless Nights? Try Stress Relief Techniques: https://tinyurl.com/mw6jxbvz
Do you struggle with managing your stress levels? What’s your go-to stress management tool? Email us at happinesspod@berkeley.edu or use the hashtag #happinesspod.
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