10% Happier with Dan Harris

Sara Bareilles, acclaimed singer, songwriter, and Broadway composer, candidly shares her battles with anxiety and depression. She explores the tension between creativity and suffering, revealing how her art helps process emotions. Sara discusses the role of meditation in her life, the complexities of social media, and the journey of reclaiming anger. She reflects on the importance of vulnerability in relationships and the healing power of community support, offering listeners profound insights into navigating mental health while embracing imperfection.

Dr. Sona Dimidjian, a renowned psychology professor and expert in depression, discusses the impact of seasonal changes on mental health. She shares insights on how meditation and mindfulness can serve as effective tools in combating depression. The conversation explores the significance of self-compassion and loving-kindness practices, particularly for vulnerable populations like pregnant women. Listeners will also learn about the promising outcomes of structured mindfulness programs in reducing depressive symptoms, while emphasizing the vital role of community support in mental health.

In a thought-provoking conversation, psychiatrist Mark Epstein delves into his new book, exploring how Buddhism has enriched his therapeutic practice. He discusses the importance of embracing one's dysfunctions and how anger can pave the way to compassion. Mark shares insights from his relationship with spiritual teacher Ram Dass, emphasizing spontaneity in therapy and the liberating power of mindfulness. He also touches on the vital connection between meditation and self-discovery, showcasing the transformative potential of understanding our emotions.

Join Robert Wright, author of "Why Buddhism Is True" and founder of the Apocalypse Aversion Project, as he tackles why questioning tribal beliefs can be so daunting. He explores how mindfulness meditation can help us confront biases and build empathy. Discover the difference between cognitive and emotional empathy, and why meaningful connections across ideological lines are crucial for humanity's future. Wright also discusses overcoming confirmation bias and the joy of engaging with differing views to foster global harmony.

Join science and culture journalist Jessica Nordell as she dives into the complexities of unconscious bias. With a background in physics and poetry, Nordell discusses why humans evolved biases and the surprising physiological effects of challenging them. She critiques popular strategies for addressing bias, revealing their shortcomings. Mindfulness and community engagement emerge as key tools for fostering understanding. This engaging conversation also highlights how studying history can inform our present and promote happiness.

Emily and Amelia Nagoski, best-selling authors and experts in burnout and stress, dive into the nuances of emotional exhaustion, particularly among women. They share Amelia's personal journey through stress-related illness and reveal the 'human giver syndrome' that many women face. Listeners learn practical tools for completing the stress cycle and navigating burnout. With humor and empathy, the sisters tackle heavy topics and offer evidence-based strategies for self-care, creativity, and community connection, making the discussion both relatable and actionable.

Tara Brach, a clinical psychologist and meditation expert with over forty years of experience, shares insights from her book, "Trusting the Gold: Uncovering Your Natural Goodness." She emphasizes breaking free from the "trance of unworthiness" and discovering our inherent goodness or "gold." The conversation explores actionable tools for self-acceptance and the challenges of emotional resilience. Tara also reflects on her personal journey toward compassion and loving-kindness as a means to heal and connect, encouraging a deeper understanding of our true selves.

Matthew Hepburn, a Buddhist teacher and host of the '20% Happier' podcast, shares insights on overcoming feelings of stagnation through mindfulness and meditation. He discusses the power of meditation challenges and the benefits of using simple mantras to rewire our brains. Matthew emphasizes acknowledging uncomfortable emotions, embracing vulnerability, and the transformative nature of awe in our daily experiences. With humor and wisdom, he encourages listeners to cultivate emotional awareness and find joy amidst distractions.

In this insightful discussion, social worker and New York Times bestselling author Nedra Tawwab shares her expertise on the critical role of boundaries in overcoming feelings of stagnation. She dives into the different levels and types of boundaries—porous, rigid, and healthy—while offering practical strategies for setting them in personal and professional relationships. The conversation emphasizes the importance of clear communication and respecting others' limits to cultivate healthier connections and find inner peace. Tawwab's compelling advice is a game-changer for anyone looking to get unstuck.

Karamo, a culture expert from Queer Eye and author, dives into the essence of self-love, rooted in his own transformative journey. He shares how embracing his name aided his self-acceptance and discusses the hurdles he faced growing up in an abusive household. The conversation highlights men's struggles with self-love, the delicate balance between self-affirmation and egotism, and the importance of vulnerability. Karamo also emphasizes nurturing self-esteem amidst public criticism, pushing for a shift towards self-acceptance over typical New Year's resolutions.