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Podcasts > The Mel Robbins Podcast > #1 Stress Doctor: 5 Tools to Protect Your Brain From Stress & Feel Calmer Now

#1 Stress Doctor: 5 Tools to Protect Your Brain From Stress & Feel Calmer Now

By Stitcher

In this episode of The Mel Robbins Podcast, Dr. Aditi Narukar explores stress management strategies and the mind-body connection. She distinguishes between healthy, motivating stress and unhealthy chronic stress that can negatively impact mental and physical well-being.

Narukar delves into the role of the amygdala, the brain's control center for the fight-or-flight response, and offers practical techniques to rewire stress reactivity. From implementing digital boundaries and incorporating movement, to practicing mindfulness and nurturing gut health, she provides actionable tools to cultivate a more resilient, balanced state. Narukar also highlights the importance of self-compassion and gratitude in managing life's challenges with greater ease.

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#1 Stress Doctor: 5 Tools to Protect Your Brain From Stress & Feel Calmer Now

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#1 Stress Doctor: 5 Tools to Protect Your Brain From Stress & Feel Calmer Now

1-Page Summary

Healthy Stress vs Unhealthy Stress

Dr. Aditi Narukar differentiates between healthy, adaptive stress that motivates growth, and unhealthy, maladaptive chronic stress that can lead to negative mental and physical effects. She says monitoring changes in sleep, mood, energy, and productivity can indicate prolonged unhealthy stress.

The Amygdala's Role

Narukar explains the amygdala controls the fight-or-flight response, becoming overactive in chronic stress. Under stress, the amygdala seeks self-preservation, leading to cravings for comfort food or doomscrolling. Incremental changes can rewire the brain to be less stress-reactive.

Managing Stress

Digital Boundaries

Narukar advises avoiding "popcorn brain" hyperstimulation from screens by limiting phone usage, keeping phones away from bedrooms, and avoiding screens before bedtime for better sleep.

Movement and Exercise

She emphasizes even brief daily movement like walks can significantly reduce stress by prompting positive biological changes. Consistent gentle exercise combats stress.

Mindfulness and Breathing

Narukar details techniques like her "stop, breathe, be" method of deep breathing to quickly reset the mind-body connection when the amygdala is triggered.

Mind-Body Connection

Gut-Brain Axis

Narukar highlights the gut microbiome's impact on mood regulation, referring to the gut as a "second brain" communicating with the first through neurotransmitters like serotonin. Good gut health supports emotional well-being.

Gratitude and Self-Compassion

She advises a daily gratitude practice to shift focus from negativity and quiet the inner critic. Self-compassion and giving oneself grace during challenges are vital for managing stress effectively.

1-Page Summary

Additional Materials

Clarifications

  • The amygdala is a part of the brain responsible for processing emotions, particularly fear and stress responses. In the context of stress, an overactive amygdala can trigger the body's fight-or-flight response, a primal reaction to perceived threats. This response can lead to physical symptoms like increased heart rate, heightened alertness, and the release of stress hormones like cortisol. Chronic stress can cause the amygdala to become hypersensitive, potentially leading to maladaptive behaviors and negative health effects.
  • The gut microbiome plays a crucial role in influencing mood and mental health through the production of neurotransmitters like serotonin. These neurotransmitters produced in the gut can communicate with the brain, impacting emotions and mood regulation. A healthy gut can support emotional well-being, while an imbalance in gut bacteria may contribute to conditions like anxiety and depression. This connection between the gut and the brain is known as the gut-brain axis, highlighting the intricate relationship between gut health and mental well-being.
  • The gut is often referred to as the "second brain" due to its complex network of neurons that can operate independently of the brain. This network, known as the enteric nervous system, communicates with the central nervous system through various pathways, including the release of neurotransmitters like serotonin. Serotonin produced in the gut can influence mood, emotions, and even cognitive functions, highlighting the significant role of the gut-brain axis in overall well-being.
  • "Popcorn brain" hyperstimulation from screens is a term used to describe the scattered and overstimulated mental state that can result from excessive screen time and digital distractions. It signifies a state of mind where attention jumps rapidly from one thing to another, similar to how popcorn kernels pop quickly and randomly. This concept highlights the negative impact of constant digital engagement on focus, concentration, and overall cognitive well-being. Setting digital boundaries and reducing screen time can help combat this phenomenon and promote mental clarity and focus.
  • When referring to rewiring the brain to be less stress-reactive, it means that through consistent changes in behavior and thought patterns, the brain's neural pathways can be altered to reduce the intensity of stress responses over time. This process involves creating new connections in the brain that promote calmer reactions to stressors, ultimately leading to a more balanced and controlled stress response. Techniques like mindfulness, cognitive behavioral therapy, and relaxation exercises can help in this rewiring process by promoting healthier ways of processing and responding to stress triggers. By actively engaging in practices that promote relaxation and emotional regulation, individuals can gradually train their brains to react less intensely to stressors, leading to improved overall well-being.

Counterarguments

  • While Dr. Narukar emphasizes the role of the amygdala in stress responses, it's important to note that stress is a complex process involving many other brain regions and hormonal systems, such as the hypothalamus and the pituitary gland, which also play crucial roles.
  • Limiting phone usage and avoiding screens before bedtime may not be practical or beneficial for everyone. Some individuals may use digital tools for relaxation or may need to be on call for work or family reasons, which necessitates keeping their phones nearby.
  • The recommendation for movement and exercise to reduce stress is generally sound, but it's important to acknowledge that for some individuals with certain health conditions or disabilities, movement may not be as accessible or may require adaptation.
  • While deep breathing techniques are widely recommended for stress management, they may not be effective for everyone, and some individuals may find other stress-relief methods more beneficial.
  • The gut-brain axis is indeed an area of growing research, but the science is still emerging, and the direct causal relationships between gut health and emotional well-being are complex and not fully understood.
  • A daily gratitude practice can be beneficial, but it's also important to recognize that for some individuals, especially those experiencing severe stress or mental health issues, focusing on gratitude may not be sufficient and professional help may be necessary.
  • The advice on self-compassion and giving oneself grace is valuable, but it's also critical to acknowledge that external support systems and sometimes professional interventions are needed to manage stress effectively, especially in cases of chronic or severe stress.

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#1 Stress Doctor: 5 Tools to Protect Your Brain From Stress & Feel Calmer Now

Understanding stress and its effects on the mind and body

Dr. Aditi Narukar explains stress and its varied impacts on the body and the brain, differentiating between healthy, adaptive stress that motivates growth, and unhealthy, maladaptive stress that can lead to negative outcomes.

Defining and differentiating between healthy and unhealthy stress

Narukar clarifies that not all stress is negative.

Healthy stress is adaptive and motivates growth, while unhealthy stress is maladaptive and can lead to negative mental and physical consequences

Healthy stress is described as productive and energizing, leading to excitement or nervousness before new experiences that ultimately push individuals outside of their comfort zones. This kind of stress is part of life and fuels growth, motivation, and progress, such as when getting a new job, falling in love, getting promoted, or having a child.

Unhealthy stress, on the other hand, can manifest through symptoms such as anxiety, depression, insomnia, mood disorders, and physical symptoms like headaches and gastrointestinal issues. This is the kind of stress people usually refer to when they mention being stressed out. Aditi argues that the key is not to eliminate stress—which is biologically impossible—but to ensure it stays healthy and manageable to maintain productivity and forward momentum.

Identifying signs and symptoms of chronic stress

Changes in sleep, mood, productivity, and physical sensations can indicate prolonged stress

Nerurkar highlights that when stress becomes unmanageable, it devolves into unhealthy stress, impacting various aspects of life. She suggests monitoring changes in baseline behavior such as sleep patterns, socialization, mood, and energy. When stress becomes chronic, it can cause people to perpetually function in a "cave person mode," or fight-or-flight, primarily governed by the amygdala.

A study showed that 60% of individuals suffering from burnout could not disconnect from work, leading to stress and burnout symptoms such as apathy and lack of motivation.

Explaining the brain's stress response and the role of the amygdala

The amygdala controls the fight-or-flight response, which becomes ov ...

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Understanding stress and its effects on the mind and body

Additional Materials

Clarifications

  • Healthy stress is described as a positive force that motivates growth and progress, such as the excitement before a new experience. Unhealthy stress, on the other hand, can lead to negative mental and physical consequences like anxiety, depression, and physical symptoms. The key is not to eliminate stress entirely, as it is a natural part of life, but to manage it effectively to maintain productivity and well-being. Understanding the difference between healthy and unhealthy stress can help individuals navigate challenges and promote resilience in the face of stressors.
  • Chronic stress is a prolonged state of stress that can have various negative effects on both the mind and body. It can manifest through changes in sleep patterns, mood swings, decreased productivity, and physical symptoms like headaches or stomach issues. Monitoring these changes can help identify when stress has become chronic and may require intervention to prevent further negative impacts. Understanding these signs and symptoms is crucial for recognizing and addressing chronic stress effectively.
  • The amygdala, a part of the brain responsible for processing emotions, plays a crucial role in the stress response by triggering the "fight-or-flight" reaction. In times of stress, the amygdala can override the rational thinking of the prefrontal cortex, leading to impulsive or instinctual responses. Chronic stress can lead to the amygdala becoming overactive, contributing to feelings of burnout and emotional responses like doom scrolling or stres ...

Counterarguments

  • The dichotomy between healthy and unhealthy stress may oversimplify a complex spectrum of stress responses that can vary widely among individuals.
  • The concept of "productive" stress can be misinterpreted, potentially leading individuals to justify excessive workloads or ignore early signs of unhealthy stress.
  • The idea that managing stress is always possible may not account for individuals with clinical anxiety or depression, for whom stress management may require professional intervention beyond simple lifestyle changes.
  • The emphasis on individual management of stress does not address systemic or societal factors that contribute to stress, such as socioeconomic disparities or workplace policies.
  • The role of the amygdala in stress response is more complex than simply controlling the fight-or-flight response, and other brain regions and neurochemical processes are also involved.
  • The suggestion that incremental changes can rewire the brain may not acknowledge the difficulty some individuals face in making these changes, esp ...

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Kelly McGonigal

We’re often taught that stress is harmful and best avoided, but The Upside of Stress aims to prove otherwise. Kelly McGonigal argues that stress isn’t the enemy it’s typically made out to be—rather, it’s an ally we should embrace. By changing your mindset on stress, McGonigal claims you can transform it into a resource that leads to enhanced health, greater success, and a more meaningful life.

McGonigal is a health psychologist and professor at Stanford University. She teaches that when it comes to transforming stress, key mindset shifts—like viewing stress as normal and focusing on helping others in order to help yourself—make all the difference.

In this guide, we’ll see what ancient philosophers and modern stress experts have to say about the influence of your mindset on stress. We’ll also look deeper into the studies that support McGonigal’s argument and reconcile her research with updates in psychological literature. Finally, we’ll discuss practical ways to apply McGonigal’s ideas in your daily life.

Spark
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Do you exercise enough? You know it’s good for your overall health—but do you know it’s also vital for your brain? John Ratey is an associate clinical professor of psychiatry at Harvard, and he’s been convinced by the scientific and clinical evidence—our brains are built to move. He’s seen firsthand how patients struggling with addiction, anxiety, and depression are transformed by exercise.

In Spark, he discusses the evolutionary origins of the mind-body connection and how exercise optimizes brain function and supports mental health. In this guide, we’ll examine these theories as well as Ratey’s recommendations for how to incorporate exercise into your life, exploring which exercise is most beneficial and how you can stick to a routine.

Along the way, we’ll discuss how the theories of other experts align with or differ from Ratey’s ideas, and we’ll update the science where new insights have emerged in the years since the book’s release.

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#1 Stress Doctor: 5 Tools to Protect Your Brain From Stress & Feel Calmer Now

Strategies and techniques for managing stress

Dr. Aditi Narukar has developed a range of stress management strategies, covering everything from managing our relationship with digital devices to incorporating movement into our daily routines and practicing mindfulness.

Establishing digital boundaries and avoiding "popcorn brain"

Popcorn brain is a state of hyperstimulation from being constantly engaged with screens. A test for popcorn brain is to note the urge to check your phone. To counteract this, digital boundaries are necessary. This includes keeping phones out of sight during work, using an alarm clock instead of the phone on the nightstand, checking the phone after completing a morning routine, and keeping the phone away from the bedroom at night. Dr. Aditi Narukar and Mel Robbins suggest these strategies to mitigate stress and improve sleep.

Offline life moves much slower, and to mitigate the dissonance from fast-paced digital interactions, it’s advised that one limits screen time before bed to deactivate the amygdala, which keeps the body alert. Limiting screens two hours before bedtime can improve sleep quality. Dr. Aditi underscores the importance of being mindful in the hours before sleep, particularly avoiding screen time, to alleviate revenge bedtime procrastination and its detrimental effects on sleep.

Limiting screen time, especially before bed, and creating phone-free zones can help calm the mind

Dr. Aditi advises keeping phones off the nightstand and investing in a traditional alarm clock to reduce screen exposure. By limiting this screen time two hours before bedtime and stopping doom scrolling, individuals can expect improvements in well-being within a week.

Incorporating regular movement and exercise

Dr. Aditi emphasizes movement and exercise as crucial components of managing stress. She reminisces about her stressful days as a medical resident and how yoga and walking helped her. She stresses that even a 10-minute daily walk can significantly reduce stress levels. Sitting for prolonged periods, she notes, increases feelings of anxiety and stress, while movement prompts positive biological changes in the brain and body. Dr. Aditi advises integrating gentle yoga, resistance training, and various other forms of movement into daily routines to combat stress.

Even brief, daily physical activity can help regulate the stress response

Consistency in dail ...

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Strategies and techniques for managing stress

Additional Materials

Clarifications

  • The amygdala is a part of the brain involved in processing emotions, particularly fear, anxiety, and aggression. It plays a crucial role in memory, decision-making, and emotional responses. The amygdala is located in the temporal lobes of the brain and is considered part of the limbic system. It consists of different nuclei, each with specific functions and connections to other parts of the brain.
  • Revenge bedtime procrastination is a phenomenon where individuals delay going to bed to reclaim a sense of control and leisure after feeling restricted during the day. It often involves staying up late despite knowing it will lead to insufficient sleep, impacting overall well-being. This behavior can stem from a desire for personal time and autonomy in the evenings, especially after busy or stressful days. It is a form of self-indulgence that can result in sleep dep ...

Counterarguments

  • While establishing digital boundaries can be beneficial, some individuals may find that moderate use of digital devices in the evening does not negatively impact their sleep or stress levels, suggesting that personal variability should be considered.
  • The recommendation to limit screen time before bed may not be feasible for everyone, especially those who work late or have night shifts, and alternative stress management strategies may be necessary for these individuals.
  • The advice to incorporate movement and exercise into daily routines assumes that individuals have the time, resources, and physical ability to do so, which may not be the case for everyone.
  • The effectiveness of brief physical activity in managing stress may vary from person to person, and some individuals may require more intensive or longer-duration exercise to experience benefits.
  • Mindfulness and breathing techniques, while helpful for many, may not be as effective for individuals with certain psychological conditions or those who find it difficult to engage in these practices due to ...

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#1 Stress Doctor: 5 Tools to Protect Your Brain From Stress & Feel Calmer Now

The mind-body connection and the importance of self-care

Aditi Nerurkar and Mel Robbins emphasize the critical connection between mind and body health, advocating for a comprehensive self-care approach to manage stress and promote wellness.

Recognizing the gut-brain axis and the role of the microbiome

The intricate dialogue between the gut and brain plays a pivotal role in mood regulation and stress management. Nerurkar explains how the gut, often considered a second brain due to its multitude of serotonin receptors, participates in an ongoing conversation with the brain through the microbiome. This bidirectional highway of information is so profound that even SSRIs, medications for depression and anxiety, primarily act on receptors located within the gut. With this understanding, research on the psychobiome aims to specifically understand mood regulation, emphasizing the need for good gut health as a foundation for emotional well-being.

Implementing a daily gratitude practice

According to Dr. Nerurkar, practicing daily gratitude can quiet the internal critic and alleviate stress and burnout by cognitively reframing one's mindset. By shifting focus from the brain's tendency to latch onto negative experiences to appreciating the positives—therefore reducing the amygdala's influence—a consistent gratitude practice can lead to enhanced mood, reduced stress, and better sleep. She suggests jotting down grateful moments to cultivate a resilient, Teflon-like mind that allows negativity to easily slip away.

Developing self- compassion and giving yourself grace

Aditi Nerurkar discusses the importance of self-com ...

Here’s what you’ll find in our full summary

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The mind-body connection and the importance of self-care

Additional Materials

Clarifications

  • The gut-brain axis is a bidirectional communication system connecting the gut and the brain. The microbiome, the community of microorganisms living in the gut, plays a crucial role in this connection. It influences mood regulation and stress responses through various mechanisms, including the production of neurotransmitters like serotonin. This interaction highlights the significance of gut health in mental well-being.
  • SSRIs, or selective serotonin reuptake inhibitors, are a class of medications commonly used to treat depression and anxiety disorders. While they are known for their effects on serotonin levels in the brain, it is also recognized that a significant amount of serotonin receptors are located in the gut. This connection between the gut and brain is crucial in understanding how SSRIs can impact gut functions and contribute to overall well-being. The presence of serotonin receptors in the gut allows medications like SSRIs to influence gut health and potentially affect mood regulation through this gut-brain axis.
  • Psychobiome research focuses on understanding the relationship between the gut microbiome and mental health. It explores how the gut-brain axis influences mood regulation and emotional well-being. This field investigates how the gut's microbial community can impact conditions like depression and anxiety. By studying this connection, researchers aim to uncover new ways to promote mental wellness through gut health interventions.
  • A "Teflon-like mind" metaphorically describes a resilient mindset that doesn't hold onto negativity, allowing it to easily slide away. It signifies a mental state where negative experiences or thoughts do not stick or impact one's well-being significantly. This term emphasizes t ...

Counterarguments

  • While the gut-brain axis is significant, it is not the only factor in mood regulation; genetic predispositions, life experiences, and other physiological processes also play critical roles.
  • SSRIs do act on receptors in the gut, but their therapeutic effects for depression and anxiety are primarily believed to be due to their action in the brain.
  • The efficacy of gratitude practices is supported by some research, but it may not be a universally effective tool for everyone, and some individuals may require additional interventions.
  • The concept of a "Teflon-like mind" may oversimplify the complexity of mental health issues and the difficulty some individuals have in managing negative thoughts or experiences.
  • Emphasizing the importance of self-compassion is valuable, but without proper guidance, some individuals might struggle to understand how to implement it effectively.
  • While simple lifestyle changes can be beneficial, some individuals may require more comprehensive interventions, including therapy or medication, to manage stress or mental h ...

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