Podcast Summary: Life Kit Episode - "Stressed? Try one of these Quick Resets"
Podcast Information:
- Title: Life Kit
- Host: Marielle Segarra, NPR
- Description: Life Kit offers practical advice to help navigate various aspects of being human, from managing stress to saving money and parenting.
- Episode: Stressed? Try one of these Quick Resets
- Release Date: January 6, 2025
Introduction: Overwhelmed by Stress
Marielle Segarra opens the episode by empathizing with listeners who feel inundated by daily stressors—constant phone calls, overflowing emails, family disputes, unexpected bills, and the accompanying irritability from hunger. She sets the stage for the discussion by highlighting how stress can escalate to a point where it feels unbearable both mentally and physically.
Notable Quote:
“The stress, you know, sometimes it just reaches a fever pitch that can feel terrible in our bodies.”
— Marielle Segarra [00:52]
Understanding Stress with Jenny Tates
Marielle introduces guest Jenny Tates, a clinical psychologist and author of Stress: How to Soothe Your Body and Mind in Minutes. Jenny delves into the multifaceted nature of stress, explaining how it manifests not just physically but also in our thoughts and behaviors.
Notable Quote:
“Stress resets are quick ways to improve how you feel in minutes, and that allows you ultimately to do things that will help you solve problems rather than make things so much worse for yourself.”
— Jenny Tates [01:23]
The Three Types of Stress Resets
Jenny categorizes stress resets into three main areas: Mind, Body, and Behavior. Each category offers specific strategies to help alleviate stress effectively.
1. Mind Resets
Mind resets focus on altering unhelpful thought patterns to provide clarity and reduce overthinking.
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a. Name Your Emotion
Jenny emphasizes the power of labeling emotions to disrupt the brain's emotional response and engage the rational part. By identifying feelings like sadness and rating their intensity, individuals can distance themselves from overwhelming emotions.
Notable Quote:
“Naming your emotion just taking a step back and observing and describing your emotion to notice I am feeling sad... loosens the grip of sadness.”
— Jenny Tates [05:44] -
b. Sing Your Thoughts
This technique involves turning negative thoughts into songs, making them less threatening and more manageable. It employs cognitive diffusion to detach from persistent, unhelpful thoughts.
Notable Quote:
“Sing your thoughts really gets at the concept of cognitive diffusion, which means playing with your thoughts rather than taking them so seriously.”
— Jenny Tates [07:17] -
c. Make a Pie Chart of Your Life
By visually representing different life domains (e.g., health, career, hobbies) in a pie chart, individuals gain perspective on what truly matters, helping to balance priorities and reduce the impact of setbacks.
Notable Quote:
“Making a pie chart of our lives is such an essential way to gain perspective when something disappointing happens.”
— Jenny Tates [09:28]
2. Body Resets
Body resets aim to alleviate the physical symptoms of stress, such as tension and restlessness, through simple physical actions.
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a. Move Your Body in Short, Quick Bursts
Engaging in quick physical activities like jumping jacks can help attribute physical stress symptoms to exercise rather than catastrophic thoughts, thereby reducing anxiety.
Notable Quote:
“Do some jumping jacks, and then you can attribute your physical symptoms of stress to the exercise you're doing rather than something that you're catastrophizing and feeling afraid of.”
— Jenny Tates [11:17] -
b. Expand Your Gaze
This technique involves consciously broadening one’s visual focus to include more of the surrounding environment, counteracting the narrowed attention typical of stress responses and fostering gratitude.
Notable Quote:
“When we just look a little wider and bigger, there are so many things within our periphery that allow us to genuinely experience gratitude and awareness.”
— Jenny Tates [12:35] -
c. Sigh It Out
Practicing the physiological sigh—two inhales through the nose followed by an extended exhale—can help reset breathing patterns, reduce carbon dioxide levels associated with anxiety, and promote relaxation.
Notable Quote:
“By practicing this, you can kind of reset your breathing pattern, feel a little bit more relaxed... slowing down your breathing in general.”
— Jenny Tates [13:44]
3. Behavior Resets
Behavior resets involve changing actions that may provide short-term relief but have negative long-term consequences, replacing them with positive behaviors.
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a. Build a Hope Kit
Compiling objects or mementos that evoke positive memories and feelings can serve as a quick source of hope during challenging times. Examples include photos, music playlists, or uplifting cards.
Notable Quote:
“There are so many ways to make this moment better that don't aren't going to hurt us long term.”
— Jenny Tates [16:25] -
b. Do a Good Deed
Engaging in acts of kindness can provide a sense of control and fulfillment, countering feelings of powerlessness often associated with stress.
Notable Quote:
“Doing something nice is a way to actually feel like you have some ability to make things better and also gives you a little bit of perspective.”
— Jenny Tates [18:28] -
c. Take One Step Forward
Focusing on achievable, small goals prevents overwhelm and fosters a sense of progress. Jenny shares the inspiring story of John Moynihan, a police officer who set incremental goals during his recovery from a severe injury.
Notable Quote:
“Setting that one goal created a positive cycle where other positive forward movement came as a result.”
— Jenny Tates [19:21]
Long-Term Strategies for Stress Management
Beyond immediate resets, Jenny highlights the importance of establishing positive habits to mitigate stress proactively. These include:
- Consistent Sleep: Ensuring adequate rest to maintain mental resilience.
- Daily Exercise: Serving as a natural antidepressant to boost mood.
- Regular Social Connections: Strengthening relationships to provide support and reduce isolation.
Notable Quote:
“Mental health is really a series of behaviors. And a lot of us underestimate that our habits can be as powerful as antidepressants.”
— Jenny Tates [21:06]
Conclusion and Recap
Marielle recaps the various stress resets discussed:
- Mind Resets: Name an emotion, sing your thoughts, make a pie chart of your life.
- Body Resets: Move your body, expand your gaze, perform cyclic sighing.
- Behavior Resets: Build a hope kit, do a good deed, take one step forward.
She emphasizes that while these strategies are valuable tools for managing stress in the moment, combining them with long-term positive habits can significantly enhance overall mental well-being.
Notable Quote:
“A moment of awareness and a doable strategy can make what feels overwhelming really doable.”
— Jenny Tates [22:57]
Additional Resources and Closing
Marielle directs listeners to other Life Kit episodes on topics like dealing with anxiety and cultivating gratitude. She encourages subscribing to the Life Kit newsletter and providing feedback or episode ideas via email.
Production Credits:
- Producer: Margaret Serino
- Visuals Editor: Beck Harlan
- Digital Editor: Malika Grebe
- Supervising Editor: Meghan Keane
- Executive Producer: Beth Donovan
- Production Team: Andy Taegle, Claire Marie Schneider, Sylvie Douglas
- Engineering Support: Gilly Moon
Summary: In this episode of Life Kit, host Marielle Segarra and clinical psychologist Jenny Tates explore practical strategies to manage and reset stress. They introduce comprehensive techniques categorized into mind, body, and behavior resets, offering listeners actionable steps to regain control during overwhelming moments. Additionally, Jenny emphasizes the importance of cultivating positive daily habits to sustain mental health and reduce stress in the long run. Through relatable examples and expert insights, the episode serves as a valuable guide for anyone seeking to navigate the complexities of stress in their lives.