How to Work with Worry | Christiane Wolf

Summary

Podcast Summary: 10% Happier with Dan Harris

Episode Title: How to Work with Worry | Christiane Wolf
Date: December 26, 2025
Guest: Dr. Christiana Wolf – Physician, Dharma Teacher, Ultra-marathoner

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Overview

This episode is a recording of a live Q&A session, featuring Dr. Christiana Wolf, focused on practical strategies for working with worry, especially during challenging periods such as waiting for a medical diagnosis, feeling pressure to be grateful, handling the urge to “want” during consumer-driven holidays, and untangling from the inner critic. Dr. Wolf and Dan Harris provide a blend of mindfulness-based approaches, self-compassion techniques, and psychological perspectives (including Internal Family Systems), responding to real-time audience questions with warmth and clarity.

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Key Discussion Points & Insights

You Can’t Force Gratitude or Happiness

[04:37] Dr. Christiana Wolf:

• Gratitude, loving-kindness, joy, or compassion practices cannot be forced.
• Not feeling a shift in mood during these practices is normal and does not indicate failure.
• The practice is about intention, not immediate emotional results.
  • “What we're practicing with actually is we're practicing with our intention…if we don't feel that, it doesn't mean we're doing something wrong.”

The Long-Term Value of Loving-Kindness

[06:07] Dr. Christiana Wolf:

• At first, loving-kindness practice can feel empty or pointless ("What a waste of time"), but over time, it softens us and “opens the door.”
  • “It is not up to us whether loving kindness or compassion will walk in, but it is easier when the door is open.”

When Gratitude Feels Sad or Stressful

[07:03]-[08:21] Group Discussion:

• Gratitude practice can evoke sadness or worry, especially about people we care about.
• There’s a common belief that being miserable is the most sincere way to “honor the suffering in the world,” but this actually doesn’t help anyone.
  • “Is that helpful if I worry about the people right now, or is that helpful if I really suffer with you in the same way that you're suffering?” – Dr. Wolf [09:47]
• Mindfulness means seeing what your nervous system does out of habit and questioning if it's actually helpful—without suppressing emotions.

Is Worry Ever Helpful?

[11:03] Dr. Christiana Wolf:

• “Barely ever.” Worry may alert us to what we care about or point us toward actionable items, but sustained worry is generally not beneficial.
  • “If there's not [an actionable item], I don't think there's any benefit in worrying.”

Handling Wanting and Consumer Temptation (esp. Holidays)

[12:16] Dr. Christiana Wolf:

• Wanting is normal and arises more during consumerist holidays.
• Culturally and neurologically, wanting is fed like a drug during events like Black Friday.
• Key question: “What is your relationship to wanting and to stuff?”
• Referencing Michael Easter’s advice: “Buy gear, not stuff.” Make purchases that have lasting value versus fleeting impulse.

Worry While Awaiting Medical Diagnosis

[14:08] Dan Harris, [14:11] Dr. Christiana Wolf:

• Work with worry by bringing kindness: “We’re hardwired to worry…once I’m in it, do I feed it, or am I training myself to pivot into not worrying?”
• Use mindfulness techniques: Name and notice “worry mind,” redirect attention to sensory experience (room, sounds, breath).
• Use self-compassion: “Yes, this is what it feels like for everybody who's waiting for a diagnosis.”

Working with the Inner Critic & “Not-Earning” Joy

[15:45] Desiree’s Question, [16:02] Dr. Christiana Wolf:

• The inner critic often makes us feel we haven’t “earned” joy or gratitude.
• Distinguish between thoughts as passing phenomena and parts of ourselves needing deeper psychological work.
• “Parts” language (from IFS): Instead of “I am anxious,” say “I have a part that feels anxious.” This creates distance, reducing overwhelm.

Mindfulness Meets Internal Family Systems (IFS)

[17:38] Dr. Christiana Wolf:

• Mindfulness and IFS complement each other: Learning to identify and relate to “parts” with curiosity and compassion makes difficult emotions less engulfing.
  • “When I say I am anxious…it blocks out the sun. If I say, I have a part that feels anxious, often there’s immediately more openness or curiosity.”
• Inner critic parts are usually trying to keep us safe (from old conditioning); be curious, not adversarial, with these parts.

Pitfall: “Just Words” vs. Felt Emotional Shift

[22:06] Sylvia’s Comment, [22:41] Dr. Christiana Wolf:

• The shift from “I am” to “a part of me is” might feel superficial at first.
• This is normal: These protective parts are often developed in childhood—over time, consistent practice creates real distance and healing.

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Notable Quotes (with Timestamps & Attribution)

• “We cannot make ourselves feel gratitude. Sometimes you won't have a shift in mood, and it doesn’t mean you’re doing something wrong.”
  — Dr. Christiana Wolf [04:37]

• “I did [loving-kindness practice] because the teachers that I trusted told me to do it…I couldn't feel anything…over time, that practice softened me a lot.”
  — Dr. Christiana Wolf [06:07]

• “There's this feeling many of us have that the best way to honor the suffering in the world is to be miserable. But that isn't helping anybody.”
  — Session Moderator [07:56]

• “Is that really helpful right now? Or is it helpful if I really suffer with you in the same way you're suffering?”
  — Dr. Christiana Wolf [08:21]

• “Is worry ever helpful? I would say barely ever, honestly…if there’s no actionable item, I don't think there's any benefit in worrying.”
  — Dr. Christiana Wolf [11:03]

• “Wanting will keep arising, and is that a problem? ...Almost like we’re being fed a drug and it’s really hard to avoid that.”
  — Dr. Christiana Wolf [12:16]

• “Use your practice skills to notice [worry], name it—'worry mind'—and then direct your attention to something present.”
  — Dr. Christiana Wolf [14:11]

• “Does it make a difference to you…If you say ‘I'm anxious’ versus ‘I have a part that feels anxious right now’?”
  — Dr. Christiana Wolf [17:38]

• “When I say I am anxious…blocks out the sun. If I say, I have a part, very often there’s a sense of more openness or curiosity.”
  — Dr. Christiana Wolf [18:41]

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Timestamps for Key Segments

• [04:37] – On forced gratitude and the practice of intention.
• [06:07] – The evolution of loving-kindness practice over time.
• [07:56] – Misconceptions about honoring suffering by being miserable.
• [08:21] – Is it helpful to worry for others?
• [11:03] – Is worry ever useful? Practical function vs. habitual pain.
• [12:16] – Surfing the urge of wanting, especially during holidays.
• [14:11] – Mindful techniques for worry while awaiting a health diagnosis.
• [15:45] – The inner critic and the feeling of not “earning” wholeness.
• [17:38] – Interfacing mindfulness with Internal Family Systems language.
• [22:41] – What to do if insight feels like “just words” emotionally.

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Tone and Style

Warm and pragmatic, with Dr. Wolf’s compassionate and methodical approach balancing Dan Harris’s direct, relatable style. The live audience setting adds interactivity and real-life context.

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Conclusion

Dr. Christiana Wolf offers compassionate, science-informed strategies for responding to worry, habitual wanting, and self-criticism. Her insights emphasize practice over perfection, curiosity over self-judgment, and gentle acceptance of the mind’s habits. Listeners are encouraged to experiment with mindfulness, self-compassion, and “parts work,” remembering that lasting change is gradual but ultimately accessible.

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Transcript

[Dan Harris]

Hearing a voice can change everything. So AT&T wants everyone to gift their voice to loved ones this holiday season because that conversation is a chance to say something they'll hear forever. AT&T connecting changes everything. This is the 10% Happier podcast. I'm Dan Harris. Hey hey everybody. Today we're going to talk about how to work with worry, especially if you're in the middle of that special hell of waiting for a medical diagnosis. What to do when gratitude doesn't work, or when it backfires or makes you feel worse. How to deal with that jangly never enough feeling of wanting that can come over you, especially during the holidays. How to disentangle from your inner critic, and much more. My guest today is Dr. Christiana Wolf, who is a physician, a longtime Dharma teacher, and an ultra marathoner, so she's got a varied resume. What you're about to hear is a recording of one of our weekly live sessions that we do over on danharris.com these sessions are normally for our paying subscribers, but we're dropping this one for free. The session you're about to hear was the first time we ever did this on Zoom after many months on Substack, so you'll hear us figuring out some things on the fly. Thank you for your patience on that score. We always start these things with a short guided meditation, but we clip that out so you can just get right to the Q and A with me and Christiana. Just to say before we dive in, you can come to all of our weekly live meditation and Q and A sessions if you sign up for my new app, which is called 10% with Dan Harris, and you can sign [e-mail]. we do these sessions every Tuesday at 4 Eastern. We won't be doing our normal 4 o' clock Tuesday session on Tuesday, December 30th because of the holidays, but I'll be doing three of them the following week when we launch our New Year's Meditation Challenge with Joseph Goldstein. Those will be available for anybody. That meditation challenge, by the way, is free. If you sign up now [e-mail] you can get a free 30 day trial which will include the New Year's Meditation Challenge. So you should go sign up. All right, we'll dive in with Christiana Wolf right after this. The holiday season is upon us. Many of us are traveling. My family's not traveling. Actually. We're going to be chilling during the holidays, which I'm excited about. We've got some trips coming up early in 2026. One of the things I love when I'm traveling is staying in a really comfortable home. We do this a lot, especially when we're traveling with other families, get a home on Airbnb. We all stay together, and it really boosts that sense of togetherness. One of the biggest problems in the world right now is isolation, driven often by technology, the sense of loneliness that makes us really unhappy. And so doing it with other families, with other people can be a great way to cut through that. It makes a vacation even more meaningful because you're seeing a new place and you're doing it while deeply connected. Anyway, if you've got some travel coming up, there's a really cool opportunity for you, which is you could, while you're away, host your own home on Airbnb. I'm sure you put a lot of time and effort into your home, so why not help somebody feel comfortable and taken care of while they're traveling and while you're away from home? It's a great way to offset some of the costs of your trip, and then you can use that money for future trips or to upgrade your home, whatever you want. So if you've got a lot of trips coming up, think about hosting your home on Airbnb. Your home might be worth more than you think. Find out how [e-mail] host. You know, AT&T believes hearing a voice can change everything. It's why we love a good podcast. Or we save voicemails from loved ones because we appreciate the sound of a familiar voice. When I need a pick me up, I call my friend Willie. Willie and I have known each other for nearly 25 years. He's just an incredibly close friend. And I laugh my, you know what off every time we talk. That's my guy. AT&T wants everyone to share their voice over the holidays. So send a voice note, leave a voicemail, call someone. Because that conversation is a chance to say something they will hear forever. Happy holidays from AT&T. Connecting changes everything.

[Dr. Christiana Wolf]

When we're practicing something like gratitude. And it can also come up when we're practicing loving kindness or when we're practicing joy or when we're practicing compassion is to remember that we cannot make ourselves feel that. Yeah. So sometimes we come to a class and then I'm very happy. Then, like you are. Actually had a shift in mood. But for some people, you won't have a shift in mood. Yeah. And then it can be something that kind of confirms. Yeah, it confirms maybe this. I'm having a shitty day. Or there's something wrong with me. Yeah. And so I just want to acknowledge that. So what we're practicing with actually is we're practicing with our intention. Yeah. So our intention is to turn towards gratitude or appreciation. And then if we're lucky, we feel something and it can be really nice and beautiful. But if we don't feel that, it doesn't mean we're doing something wrong. Yeah. So I just wanted to acknowledge that.

[Dan Harris]

Yeah.

[Session Moderator]

And what you were saying, Christiana, about the fact that you don't need to feel any kind of way. Like, to me, that's what allowed me to. One of the things that allowed me to do love and kindness practice is that the point is not to force some sort of feeling. The point is to do the exercise and have some confidence, based on 2, 600 years of contemplative history, that over time it will bear fruit. How does that land for you, Christiana?

[Dr. Christiana Wolf]

Oh, absolutely. Yeah. So for me, when I started loving kindness practice, I just did it because the teachers that I trusted told me to do it. And so they told me to do some loving kindness practice every other day. And I was just sitting there and repeating the phrases, may I be happy, may you be happy. And I think, like, what a waste of time. Yeah. And I couldn't feel anything, couldn't connect with it at all. Like, theoretically, maybe it made sense, but I really know that over time that that practice softened me a lot and it made it so. Like we're often saying with a loving kindness practice is like we are opening a door or we're opening a wind. And we keep doing that repeatedly. Yeah. And so it's not up to us whether actually, like, loving kindness or compassion will walk in, but it is easier when the door is open. But that's been definitely my experience.

[Session Moderator]

There is a comment here from Robin that I want to address, and then I want to hear what you have to say. Christiana. Robin says the gratitude practice is lovely, but it also brings up sadness, maybe because I'm also worried about so many of the people and things I'm grateful for. It's quite moving for me. And I don't.

[Dan Harris]

What I'm about to say is not.

[Session Moderator]

Necessarily directed at Robin's comment. Like, I don't know what's in Robin's mind fully. But right before this session, I was recording a podcast that we'll post in a couple of weeks. It was great podcast with these two Buddhist monks, young American Buddhist monks who have a community in Seattle. And one of the things one of the mugs said That I thought was really cool was that there is this feeling many of us have that the best way to honor the suffering in the world is to be miserable.

[Dr. Christiana Wolf]

Yes.

[Session Moderator]

But that isn't helping anybody. That's not serving the people you're trying to help. I don't say that as a critique of what Robin's bringing up here. I feel that, too. When I'm doing gratitude or loving kindness or often for my son, I'll think of may he be healthy, and then start worrying about whether he's going to be unhealthy at some point. So I said a lot there, not all of it totally coherent. Christiana, but any thoughts on.

[Dr. Christiana Wolf]

Yeah, no, thank you. I think that's really important. And I just actually had that discussion, like, at another meditation group I was teaching. And the question that came up for me was the instructions were, so when you notice your mind going into story, can you just drop it? Can you put it in a parking lot? Can you say, thank you? Not now? As a training to say, like, I'm paying attention to this right now. I've chosen to pay attention to this right now. Yeah. And just as, like, when I do focused work and, like, I don't know, coworker walks in and I say, can you hold that? I'll get back to you. Yeah, so it's not aversive. I'm not trying to suppress it or something. I'm just saying, not right now. And then we had that discussion, and somebody said, yeah, I'm so worried about one of my children. So is that okay? Or, like, what do I do when that comes up in a meditation? And I basically said, well, do you have to worry about your child right now in the meditation? And then we had this kind of interesting discussion. I wonder how that lands with people here. Because basically, what it came down to that he said, because there's something going on with my child, therefore I need to worry, because that's what parents do. Right. And then we were just playing with this idea. Yeah, but do you have to do that right now? And is that helping your child if you worry right now? Back to your question, Dan. Right. Or like, what you had the discussions with the monks. And so I think what we can learn with this, and of course, we have to be careful that we not use that as, like, a spiritual bypass. But to see, is that really helpful right now? Is that helpful if I worry about the people right now, or is that helpful if I really suffer with you in the same way that you're suffering? Yeah. So, like, when people in our life and somebody else shared in the chat box about her husband being diagnosed with like an advanced illness. And so then the question often is that helpful? And of course we suffer. So like this is the tricky part. So we do this. But sometimes what we are learning with these practices is we see what our nervous system does pre programmed in a way and then asking the question and is that helpful? And is there something else I can do about this? Or what would be more helpful? Yeah. And then we can go in all different kinds of directions with this that are not about avoiding feeling hard feelings.

[Session Moderator]

There's a good question here from Maria in the chat. Is worry ever helpful?

[Dr. Christiana Wolf]

That's a really good question. I would say barely ever, honestly. Yeah. So I think it is really helpful like to alert us to I really care about that person, therefore I worry. Or it alerts me to is there an actionable item right now? Is there something I need to do? Yeah, but if there's not, I don't think there's any benefit in worrying. I'm provoking you guys a little bit. You notice that, right? But just for something like, I don't know, some food for thoughts. Yeah.

[Session Moderator]

Okay, let me get to at least one of the questions that were submitted in advance because this one is timely. So many of the questions we can save and ask later, but this one is really timely. It's from Nikki. Hi. With Black Friday coming up, I would love to hear more about your suggestions for dealing with wanting. I know it is part culture slash consumerism and likely part anxiety that leaves us wanting. All the things. I have surfed the urge, I've welcomed it to the party, but it seems to keep showing up this time of year. Thank you.

[Dr. Christiana Wolf]

Great, great question. Yes, very timely. And so to look into that question, is there the assumption that worry will away if I do all the right things? Yeah. So I think that's a really interesting question. Or is that just while we're human beings, therefore wanting will keep arising and is that a problem? Yeah. So that's a general answer to that question. And then does it show up more this time of year? Absolutely. And it is almost like we are being triggered into wanting like crazy. Like wherever you look right now is like Black Friday sales and here and this and that. So it is almost like we're being fed a drug and it's really hard to avoid that. And so I think really important to think about is in general, what is your relationship to wanting and to stuff at this point. And I was reminded then you had A nice podcast with Michael Easter, I think, last year. And Michael Easter is the author of Is that the Scarcity Mind? I think that's the name of the book.

[Session Moderator]

Scarcity Mind. Yeah.

[Dr. Christiana Wolf]

Scarcity mind. Yeah. And I love his saying it. He says, like, buy gear, not stuff. Yeah. So really to look into, is that what you're about to buy, really something you need and you will use for the next 10, 20 years? Or is that just something that is just like the slot machine in a casino that, like, you're being played and I don't like being played. So that's like something is really. I get actually mad if I feel like I'm being manipulated into something. Yeah. And that is, for me, a way to just go like, wait, what's happening right now? Yeah.

[Session Moderator]

Let me go back to worrying for a second because there's another question here from dv.

[Dan Harris]

How do you let go of worrying.

[Session Moderator]

When you're waiting for a health diagnosis?

[Dr. Christiana Wolf]

Yeah, great question. So again, we want to work around worry with a lot of kindness. Right. So we're hardwired to worry. Nothing wrong. It will come up. It is just like, once I'm in it, do I feed it, or am I training myself to pivot into not worrying? Yeah. And so when you're waiting for a health diagnosis, of course your mind will worry. And then can you use your practice skills to notice that? And you can name it, Right? We often say the name it to tame it and say, oh, worry mind. And then you direct it to something in the present moment in your senses. Yeah. So you could look around the room, you could orient to sounds, you could feel your breath and keep repeating that. And then also just self compassion. Right. So self compassion says, yeah, this is really hard to wait for a diagnosis. And yes, this is what it feels like for everybody who's waiting for a diagnosis to be so worried and not knowing what will be the outcome.

[Session Moderator]

That's a terrible feeling. I've been there.

[Dr. Christiana Wolf]

It is for sure.

[Session Moderator]

Another question from the chat here. It comes from Desiree, who I can see. I can actually see Desiree, who's sitting with her friend partner, conjoined twins, since they're wearing the same clothing. So in my spring, I seem like they're conjoined.

[Dan Harris]

Desiree asks, can you talk about how.

[Session Moderator]

To work with the inner critic when it wants to hold you hostage and not allow you to feel gratitude slash joy like you didn't earn it or you or should fix various problems, especially with making sure everybody else is okay first before allowing yourself to enjoy thanks so much.

[Dr. Christiana Wolf]

That's an important question. And we have a related question that came in that somebody submitted before about how do we distinguish between a thought or just a story, worry or something like that, and where do we actually address it on a psychological level? Yeah. And then I wonder if you want to also read that question, and then I can see if I can address those both together.

[Session Moderator]

Is a question from Jim Franco.

[Dr. Christiana Wolf]

I think so. Yeah. About ifs. Yes.

[Session Moderator]

By the way, Desiree says that the dude in her little square here is her partner, Wes. What's up, Wes? Jim Franco asks. I'd like to hear more about the intersection between mindfulness practice where you label your thoughts and then come back to the breath and the recognition that for me, some thoughts are more than just thoughts, but actually shadow or protector parts of myself that need to be acknowledged and met with kindness, curiosity, and compassion. I practice internal family systems, or ifs, which is a kind of therapy, and find that both labeling thoughts as thoughts and working with thought parts are beneficial to my practice. If I'm not mindful of the psychological healing that needs to occur, I'm at risk of spiritually bypassing. I've heard this two pronged approach referred to by the Buddhist psychologist Bruce Tift as the being slash fruitional approach and the becoming slash developmental approach. Or as I've heard in a quote from the Zen teacher Shunryo Suzuki Roshi, we're all perfect and we can also use a little work. I would appreciate hearing your thoughts.

[Dr. Christiana Wolf]

Yeah. And I see Desiree like you do. Ifs. So you're familiar with that ifs. I'm also trained in ifs, this internal family system, and I find that really helpful in conjunction with mindfulness. It could be you feel anxious. So does that make a difference to you? A little experiment here. If you say to yourself, I'm anxious, I'm super anxious, notice how that lands. And then would that land differently? If you would say, I have a part that feels really anxious right now, I have a part that feels really anxious. And then my first question would be, does that make sense that you have a part that feels really anxious right now? So I just wonder how that lands for people. Can you feel a difference between those two?

[Session Moderator]

I don't think you were even asking me particularly.

[Dr. Christiana Wolf]

Yeah, please. No, please. Yes.

[Session Moderator]

When you put it on a part, it feels less. Blot out the sun.

[Dr. Christiana Wolf]

Yes, exactly. Yeah. And this actually is totally in alignment with mindfulness or Buddhist teachings. It's like we don't take it as personally. We don't think this is who we are. Yeah. When I say I am anxious. Blocks out the sun. Exactly. Right. This is who I am. Always been, always will be, hopeless kind of thing. And if I say I have a part, very often there's immediately a sense of more openness or curiosity or like. Yeah, of course I have a like. That makes total sense. So we have understanding and we have a uncoupling from being completely merged with that part. Yeah. So very often, like, with emotional work, it is very helpful to just use that. Yeah. And then with the inner critic. Right. So, Desiree, back to your question also, and I'm sure you've already asked yourself that question. Does that makes sense that you have an inner critic part? Makes sense. I see you not. Yes. Okay. And then the question is, one approach of ifs is that all parts have a really good intention for you. Yeah. And then we need to separate the intention and the method. Yeah. Because you might be on the receiving end of that part, yelling at you and calling you names. So that doesn't land well in my system at all. But if you actually need some time, sit down with that part, get to know it. Right. To see what does that part actually want from you for you. So I just wonder also, like, for Desiree and other people here, do you have a sense of what that part, or give it away? How is the part trying to keep you safe? Yeah. Or can you see how the part is trying to keep you safe? Very often. So with the inner critic, what happens is that we have learned if we're really hard on ourselves or we're using the words that have been used towards us, it keeps us in line and therefore safe. And so what we're doing here is we're reframing our experience in a more psychological way, which can, when there's more understanding or even like a softening, like. Yeah, I get that. I get that. How my inner perfectionist or how my inner critic actually is trying to keep me safe, my inner people pleaser or whatever that is. And then we can use mindfulness to integrate that. And then often the pressure of those parts, they decrease. So back to that question that was sent in, because I totally believe, and I've seen that we can use mindfulness skills to bypass actually addressing hurt parts or hurt younger aspects in ourselves. So that's a long answer. And I can talk for the next couple of hours or days, probably on the topic, but I'll just pause here.

[Session Moderator]

Let's do one. One last question here and just stay on this point. And I'll read you a comment here from Sylvia Davidson, who is just expressing some, not necessarily skepticism about what you're saying, but about her ability to apply it for herself. She writes, psy, I can see slash intellectualized and tell myself that the second option is creating distance. In other words, that when I say that there's a part of me that's anxious rather than I am anxious, but it's just words for me at the emotional level, I can't say that I feel that distance.

[Dr. Christiana Wolf]

Yeah. So that is very common. So especially as we start with that work, because the idea is that those parts are younger aspects of ourselves who have learned to drive the minivan and they shouldn't. So the question always is who is driving the minivan right now? And what we want is our loving adult self to drive the minivan and everybody in the backseat give their opinions and inputs. Right. We really want to listen to them, but over time we don't want them to drive the minivan anymore. But we also know that for many of us growing up, there was nobody driving the minivan. So it was just us who were able to do it and we had to do it. And we did that as best as we could. And so there's often this habitual taking over and then it feels like there is no loving mature adult here. And that is actually part of the healing work that we can do with ifs. Yeah. So totally normal what you're describing, Sylvia. Yeah.

[Session Moderator]

Christiana, thank you very much for being teacher of the month here for November. You've done great work. Really appreciate it. And thanks for doing this session with us today.

[Dr. Christiana Wolf]

Thank you. And thank you everyone. Thank you for hanging out here. Happy Thanksgiving to all of you who are celebrating. Wonderful to see you and keep practicing. Thank you.

[Session Moderator]

Yeah. Thank you everybody for being part of this. I really appreciate it. And we'll be back next Tuesday with, as mentioned, our December Teacher of the month, Jeff Warren. Yeah, lots of cool stuff cooking in 10% universe. So thanks for being part of it. Thank you again to Christiana and see you next week.

[Dr. Christiana Wolf]

Bye bye. Thank you. Thank you so much.

[Dan Harris]

Big thank you to Christiana. Don't forget to sign up for the new app 10% with Dan Harris. You can sign up [e-mail] There's a free 30 day trial if you want to try before you buy. If you sign up for the free trial, that will cover our New Year's meditation challenge. So you'll get that for free. The challenge starts on the 5th and runs for 7 days and will feature a series of progressive guided meditations led by Joseph Goldstein. It's going to be really cool. Finally, a big thank you to everybody who worked so hard on this show. Our producers are Tara Anderson and Eleanor Vasily. Our recording and engineering is handled by the great folks over at Pod People. Lauren Smith is our managing producer, Marissa Schneiderman is our senior producer, DJ Cashmere is our executive producer and Nick Thorburn of the band Islands wrote our theme.

[Session Moderator]

Foreign.

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