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

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After today, you will never think about stress the same way again.
You’ll learn exactly what to do to take control of your stress, stay calm under pressure, and find instant relief.
Harvard’s Dr. Aditi Nerurkar is here today to explain stress and how it relates to your body and brain.
Dr. Aditi is a medical doctor, researcher, and world-renowned expert in stress and public health.
She's a lecturer at Harvard Medical School and was the medical director of Harvard's Beth Israel Deaconess Hospital's integrative medicine program, where she developed an enormous clinical practice in stress management using evidence-based integrative approaches to help her patients feel better.
Today, she is going to give you a reimagined approach to overcoming your stress and burnout using five small but mighty mindset shifts.
These mindset shifts are free, backed by science, and can be applied to your life starting today.
By the time you finish listening, you will feel uplifted, empowered, and inspired to rest your stress, rewire your brain, move out of survival mode, and start thriving again.
Dr. Aditi's website: www.draditi.com/
Follow Dr. Aditi on Instagram: / draditinerurkar
For more resources, including links to Dr. Aditi’s book, website, and social media platforms, click here for the podcast episode page: www.melrobbins.com/podcasts/episode-176
Follow The Mel Robbins Podcast on Instagram: / themelrobbinspodcast
KZbin Timecodes:
00:02:08: Do you want to feel physically, emotionally, and mentally better?
00:04:45: Scientifically speaking, what is stress, and how does it affect our bodies?
00:06:19: Can stress ever be healthy for you?
00:10:56: 70% of people are feeling burned out, here’s why.
00:13:28: Do this one exercise if you want to understand stress better.
00:15:20: Your brain and your body need a reset, and it doesn’t happen automatically.
00:20:03: What happens to your inner critic when you feel stressed.
00:21:30: Why do we doom scroll when feeling stressed.
00:25:50: What revenge bedtime procrastination is, and how you can stop.
00:29:20: How Dr. Aditi assesses stress with her patients.
00:32:10: How to physically and mentally get out of survival mode.
00:34:11: How to find a reason to feel less stressed.
00:37:09: Do you feel angry when stressed out?
00:40:12: It’s time to start creating boundaries with our phones.
00:41:20: What is the best hack for getting off your phone?
00:45:12: What to do starting tonight to get a better night of sleep.
00:48:25: Dr. Aditi’s rule of 2 when trying to lower stress levels.
00:50:32: The scientific reason you need to know about the mind-body connection.
00:54:09: Finally understanding the brain-gut connection and how it impacts mood.
00:57:11: What the #1 stress doctor does for daily movement.
01:01:45: The alarming statistics around sitting for long periods of time.
01:08:20: The only breathing technique you need in your life.
01:12:50: Gratitude journaling actually works, but it doesn’t need to feel hard.
01:16:34: What is the most important thing you need to take from this conversation?
#Stress #StressRelief #BetterSleep #ManagingStress
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[@DeStresswithDee]

Thank you for bringing awareness how chronic stress causes inflammation, the root cause of illness.

[@muhammadtayyab1094]

Guest has a very good command over the topic, further she simplified complex things in a easy way

[@myaccount9498]

I feel super stressed so good timing

[@Artistmarynanemynushcha]

I’m meditating daily, practice gratitude, positive affirmations, forgiveness, going to bed and waking up early, and high-fiving myself in the mirror for the past almost six months. It’s possible for me to stay optimistic and hopeful during the waking hours. But I wake up in the middle of the night because my heart is pounding so hard and anxiety strikes at full speed. Calming down is a real struggle. It’s exhausting. Don’t know what to do about it.

[@somis4615]

Try doing gratitude exercise ❤❤❤❤

[@Artistmarynanemynushcha]

@@somis4615 Thank you. 💕 I do practice gratitude but not in my sleep.

[@somis4615]

@@Artistmarynanemynushcha I try it when I can't sleep

[@Artistmarynanemynushcha]

🙏🙏

[@JB-wp2gn]

Maybe play mediation background music while sleeping? KZbin has free ones that run 8 hours. Maybe even get a hypnosis track special made to play while you sleep

[@debbiechase7762]

Thank you for acknowledging the stress and impact of the last few years. And while dealing with normal life; aging parents, bipolar relatives behavior, death, grieving, personal health issues, personalities at work etc.

[@christycole983]

Quick physical reset CLAP - “Stop” signal SNAP - “Present Moment” signal TAP (Your forehead) - Frontal Cortex thinking

[@meatdog]

I do these but lately it has not been working.

[@TheVoV]

Yes we have to adapt different signals to brains every 3 months so that our brains don't get habituated

[@triciadreas9835]

Before the internet we would take a cup of tea and/or a book and head to the bath tub

[@DeeDee60skin]

I still do 😍

[@brynne77]

I do this now. I don't take my phone to the tub with me. Why would I?

[@lizielita]

@@brynne77

[@mollydolly5110]

Thank you, yes I feel more energized to do the little things every day. At age 80, I am still looking forward to a beautiful energiized life full of love.

[@devguru399]

That's awesome 👍🏼

[@crissbr225]

Yess that's beautiful. ❤

[@alexandral4769]

One of the best guests! Loved this, Thank you!

[@samarradwanabi]

Oh my god Mel this podcast is just amazing . All love from Lebanon

[@DinDigi]

this is so true, so many people around me is constantly on their phones, I am 32 years old, and about 70% of the time, I am not sure where my phone is, when the battery dies, it usually takes me 3days until I decide to charge it.

[@meatdog]

As always this program has struck a timely chord and I have been seeking a better way to cope with my stress. I stopped using food exactly 600 days ago, I keep a journal everyday and count the days so that's how I know. So I'm listening intentionally today. Thank you as always Mel!

[@catherinekelly7025]

This my job. Sitting all day for many years. I am suffering terribly with my back and hips.

[@Jennel8116]

I like the suggestion of switching your phone to greyscale to make the phone less appealing. I have a feeling you just gave me days of my life back! lol

[@teya5641]

Found so much value in this podcast ! Thank you so much

[@YouAreJoy]

Thank you so much Dr Aditi and Mel! What a great, helpful episode! ❤❤❤

[@DarciTurner-vv1ye]

My mind is blown 🤯.. thank you Mel for your guest speaker .. this was LIFE changing information. Thank you 🙏 sooo much for this. I know this will not only help me but also the massive following I am creating I’m going to share the link to this. I want us all to start to “disconnect” more & “reconnect” with LIFE.. Much love ❤️ 😊😇😘

[@forthegoodgreat4716]

Reminds me of Simon Sinek's talk as well regarding the cellphone distraction

[@annahrankho7361]

I love listening to Simon Sinek.

[@brynne77]

@@annahrankho7361 So do I. His videos about cell phones are really good.

[@marygrogan6101]

This was simply WONDERFUL!!! The Best yet.

[@PureHealth_com]

Many times I feel stressed, but I recite the Dharma wheel, the great Dharma is good, good, good, good, and I guarantee your spirit will change and your thoughts will also be happy.

[@Freespirit3211]

I just cried I feel she was talking directly to me I’m trying so hard to thrive is the hardest thing to do 🥺

[@jilllopez2459]

Wow! This was totally life changing. Thank you both!

[@MarleneChism]

“Be kinder than necessary.” ❤

[@Jazmin-mb7ju]

Thank you for this message today! Bless you all💕 If you are reading this know you have the power within you to feel better. God will guide you❤️

[@DeeDee60skin]

Excellent! I just learned about how the gut has serotonin receptors just like the brain from my pharmacists last Tuesday🥰. He also told me about hormones, cortisol, progesterone, estrogen, testosterone etc , and how it effects everything in a woman's body! Even weight and body shape! I've been resetting my imigula(probably spelled wrong) Lol.. and didn't know it😆by moving away from my ex and living in the beautiful quiet woods and am in a journey to getting my hormones balanced to help with anxiety as well as learning all I can from your channel Mel! Thank you!❤

[@teeeteee000]

Yes, I suffered from severe and painful, hormonal cystic acne under my jaw line and chin area due to immense stress at my previous job. I have never had acne this bad before. They were so painful, huge, and impossible to pop (not that you're meant to pop them) as the acne was forming under the surface of the skin. While researching, I found out I had too much cortisol, testosterone, estrogen... etc. Due to gut problems, hormonal imbalance is caused by stress. In that research, the types of food I was eating were affecting my gut health. The high stressed situation I was in was developing more cortisol in my gut. So, I cut sugar completely out of my life, drank 1.5 litres of water everyday and best of all I quit that job. Since quitting that stressful job and the small changes I made to remedy this issue, my skin cleared up quickly, and I've been cystic acne free for 6 months. I have a new job in a completely new industry that I love. It makes a huge difference when you wake up each morning looking forward to going to work. I mean, I'm not saying all my stresses are completely gone, but I manage it better now than I used to, but at least my place of employment is a joy to work at. Finding balance in life, work, and health is so important for your overall well-being.

[@DeeDee60skin]

@@teeeteee000 That's so wonderful! I'm so happy for you! I'm struggling with insomnia and my weight, as well as some anxiety still, so hopefully after we get my compound cream at the correct balance for me, plus I'm eating better and taking supplements to help the HRT work better I can eleviate alot of my issues 🥰

[@user-tc5gd6db3c]

Are you not scared to live in the forest alone? But that's so cool and if you are happy this way then I'm happy for you as well❤ So I didn't quite understand how to reset your amygdala is it like doing things that are contributing for the person you wanna be?

[@DeeDee60skin]

@@user-tc5gd6db3c I live on property that my friends own. They live about 800 ft away from me so no, I'm not scared..although coyotes did scare me until we built me a fence. Lol. I re-set by getting rid of my ex who had narcissistic tendencies. Anything you can do to lower your anxiety back to normal would be a re-set.

[@user-cf6qs1tr1q]

I do really love this conversation🙏

[@moshfequelalam354]

I have been following @Mel since 2018....and never missed any podcasts. Thanks again

[@brendastevens9077]

Thank you for doing this. I had a Benign Mengioma removed in my Cerebellum. I have had way more stress the last 8 years during my recovery. Will the 5 reset help me as well? I truly hope so. Planning on getting your book. Thank You.😊💝

[@BelLa-up6iz]

Thank you, Dr. Aditi.

[@TegwinWhite-rm3jr]

Great interview, very informative! Love ya Mel! The Dr. spoke of the importance of movement up, but didn’t really clarify why.. I believe the body’s need for us to move has a lot to do with our lymphatic system. In a nut shell: The lymph system does not have a pump, it relies on us to move (and drink water) in order to process the waste and toxins our bloodline is secreting. If we don’t move and drink water, minimal waste is being processed, leaving us to feel crappy, sluggish and potentially lowering our immune system. …Soo, have a wonderful and ACTIVE day! 😊

[@paigeprice3781]

Wow! Just what I needed! Thank you!❤

[@SisMaria1]

I feel the effects in my gut. I totally believe micro biome and stress connection

[@MamaLoves22]

Sense-ational podcast, Mel. This helps me understand why I have those voices in my head.

[@chantellerossiter726]

Mel you are simply amazing! I absolutely LOVE your podcasts. We love you!!!

[@AleksandraStrong]

Mel, you have a great hair colour! You look fantastic!

[@user-xy6hs4tw9p]

Enlightening podcast. Outstanding, engaging doctor & you’re amazing as always, Mel. ⭐️🌸

[@stephanieholman2648]

SO needed this today! THANK YOU ❣️

[@mariapescifeltri953]

I'm starting right now. Thank you, Mel. I love you too ❤.

[@barbarahall5514]

Sorry, you have to sit in order to recover and rest, as an HSP & someone with debilitating migraines…screw not sitting….🤦‍♀️. This episode is so helpful! Thk u! ❤️

[@brynne77]

What is an HSP?

[@ginam.4990]

I think Highly Sensitive Person

[@barbarahall5514]

H highly S sensitive P person WE need much more recovery time than everyone else from overwhelm (read Elaine N. Aaron’s book about HSP’s!!!!)

[@alinecardoso9668]

I'm stressed out at work because I have a colleague that is not doing her tasks well, and now my boss want me to send to her my colleagues mistakes, and she said rhat in front of others, but I'm there as an assistant and my salary doesn't correspond to everything I do

[@ilkawiland3792]

Speak up! have a meeting with your supervisor . Plan the meeting in detail. Good luck.

[@elenairodiu3003]

Try changing your job if your supervisor is not helpful.

[@debbiechase7762]

If you work 8-5 M-F, breaks and lunch are when you make appointments and call the Dr office etc. Unless you take 1/2 day off or something.

[@ThisBlessedLife]

The "popcorn brain" is coined by David Levy, not Adam Levy. That little mistake aside, I love this episode. :)

[@juliemidgley5287]

One of the most outstanding podcasts that I have had the delight and pleasure to share with you. With all of my heart, thank YOU. This is a true God send, and something that I will never forget. 😘😘

[@susan3372]

Thank you Dr. Aditi and thank you Mel for bringing this doctor to us. It has helped so very, very much!!!

[@krishosler4951]

Wow. This was incredible. So much information. THANK YOU. Love ❤️ this.

[@shanikarajapaksha101]

Thank you for this valuable discussion.❤❤❤ Breathing meditation is one of the main practice in buddhism. 51:04 It’s called “Anapanasathi” meditation which was introduced before 2500 years ago

[@spiritjunkie1913]

Trying the greyscale. What a difference!!! I need to hear this over and over. It’s speaking to me on a deep level. Now I need the book!

[@user-ud5bl7wl8g]

I will pray again believe again be in the light of life again

[@Toni.Toni.08]

@mel Robins thank you so much... I'm from the Philippines and currently in a state of wanting to end everything as I don't know what's happening to me. I've started searching here on KZbin how to start over again and watch your videos. I'm so stressed for the past 6 years and I just don't understand what's happening. Thank you for having Dr Didi and have this podcast posted and share to us and from here I can say I'm not crazy or overacting it's just I'm so stressed and my amigdola is taking over my brain and emotions and all I have to do is to do these resets.. Thank you so much hope I can be invited to one of your live training. Discussing the signs and explaining and giving samples on how to overcome this stress is really helpful. I'm just so grateful right now. Again THANK YOU

[@francy2127]

Driving here in Los Angeles is add on to stressful life. I pray the minute I get up from bed. Then once I am on the road jitters start.much that I control myself, when you drive along with ruthless drivers my heart starts pounding 😢😢

[@84sahi]

That’s why you move to calm village life 😊

[@zakiamed1384]

Try listening to audiobooks while you drive, life changing

[@EcomCarl]

The distinction between healthy and unhealthy stress is crucial for personal and professional development. Implementing daily stress management practices can transform our response to challenges, fostering resilience and promoting growth 🌱.

[@divinelovekriss]

Thank you Mel and Doc for this eye-opening conversation

[@dv3ART]

Thank you. A welcomed learning experience. 🌱✨❤️

[@heatherframpton9693]

Thank you for this content! Very timely as I am frequently stressed out. ❤

[@deepakkanna9183]

I have no words to express my gratitude to you Mel.May you stay healthy and blessed.You have changed my life for so much better even though I am doing hard work to get myself from the rut but without you inspiring tools it could not be possible.God bless everyone 🙏

[@whenyourgone1994]

Phenomenal guest .. long time listener! I learned so much from your guest, being in the medical field I love all the science based research, and the way she breaks it down is Amazing 👏 I love all the practical tips that can be used right away and she has a great sense of humor 😊 Mel you look great 👍 and your hair looks fabulous 💁‍♀️ Keep the great guests coming 👏🫶

[@iliuchavossveloso84]

Amazing content and so handy!! Thank you so much I loved :)

[@HarmanSingh-gh4dx]

Thanks MEL for bringing her in .. I don't know how to thank you I have been facing the same issues as Doc. Mentioned ..A TON OF THANKS TO THE TEAM

[@milawong4718]

Dear Mel. Words can not describe the appreciation I have for your podcasts. Love from Canada

[@YapCorner]

Stress affects your body in so many ways too. I woke up the other week and began having aches and pains all through my arms and body. It was excruciating. I thought I was really sick, then onto this week when it’s all over. It’s passed. It just dissolved. Turns out I was that stressed my body couldn’t even handle it 😂

[@t2zee844]

Thank you Mel and Dr , you guys are amazing

[@JesusLightsYourPath]

I like Mel Robbins. I just don't like listening to these doctors. This video made me more stressed than I already was before watching. I already knew most of the information and I haven't even gone to Harvard. The only thing that was new info to me was the primal instinct thing. One of the biggest reasons everyone is stressed is because we all are overworked. No human being should have to work 40 hours or more per week, we are not robots. Our bodies aren't designed to run like a machine. If everyone came together and fought for less work hours then we would get the rest we needed, more sleep, less stress and less sickness. But that will never happen because people want to live like this for the rest of their lives and that is the true source of my stress. Knowing that no one will ever change this.

[@user-tc5gd6db3c]

And that doctor didn't even share how to surmount and conquer the amygdala like she only said to create boundaries and to know like what is your personality who you wanna be and is what you're doing is bringing you down

[@user-tc5gd6db3c]

I agree with you 100% but as you said they want but not you so my advice- find something out of that hustle culture which fulfills you as I see from your username God is of paramount importance so here it is your dedication don't give up bro you are not alone w that feeling but practice gratitude that u r even alive and healthy

[@asenJamir-dx7ky]

Needed Such Information Thanks A LOT For Sharingd

[@chantallabelle8571]

Thank you so much for this incredible podcast ! So interesting ! I learned a lots !

[@karenrosespeakerkarenrose9391]

Thank you Mel Robbins and Dr Aditi Nerukar! This was a wealth of useful information to be more resilent, to help us release stress! I speak about stress also, from the perspective of self care. Your scientific research took this to a higher level. I'm so grateful that you are sharing this information.

[@suesmith2360]

Wow what a podcast. I literally just got up to go for a walk. My life lately is out of control. A huge thankyou

[@shreyashaha5507]

Thank you thank you thank you

[@lindaanderson279]

That was enriching ! With paper & pen I love this knowledge .🤔

[@GameOver-jq1cu]

Mel.. you and your podcasts are the BEST!! Thank you for being a blessing to this world 🌎🙏🏼💖

[@memesfarmhousedesigns9254]

I can’t wait to listen!!

[@bostrickland4970]

Made my day. Thanks.❤😊😊😊

[@elainerubenstein]

Thank you that was brilliant. So informative and her care and understanding was so apparent wionderful

[@ninelkhait9110]

Great video! Thank you ❤

[@LeilaLee-ot2mm]

Two beautiful, wonderful women speaking directly to me brings tears to my eyes. Thank you a lot! So appreciate you and your work, Mel & your guests are awesome as well. Thank you so much ❤! You always help.

[@julianasfeir]

This is a therapeutic encounter! An answer to prayer, thank you! ❤

[@gretackab]

Life changing!!!

[@monicadrolet2012]

I was extremely stressed at work from January to April and I found myself completely overwhelmed, and my brain shut down and I wasn’t able to handle anything! It was so frustrating. I’d like to work on this so I don’t handle stress like this again. I will use your ideas and techniques.

[@27EDM]

I can see a huge difference by gray scaling my phone. Awesome tip... one of many. Thank you

[@YourVeganFriendTonia]

This is such a great episode!

[@ChrisMattmann]

Great job, Doc!

[@martinhughes6872]

Brilliant podcast thank you

[@ayakal8283]

The reciprocal fungirling is so Dearing ❤️

[@asenJamir-dx7ky]

Rightly Said Great Relief

[@CarolinaK2023]

May God, this woman say's true 🙏🏻

[@missygee6155]

Excellent!!

[@SaulLira-eh6eu]

Such a Great Episode ❤

[@Sharon_PangHuie]

Thank you Mel 😁❤ Thank you Dr.Aditi 😁❤

[@debbiechase7762]

Thank you, thank you, thank you! Both of you! ❤

[@leamarie6039]

Thank you Mel❤❤❤

[@27EDM]

Super cool. I did the grayscale right away. Really great!

[@Pawyurheart]

❤ Thank you. What time did you record, this ? 😭🙏

[@user-ud5bl7wl8g]

Love you both thank you

[@veeraswamychapidi8111]

Beautiful conversation...I enjoyed most ❤

[@celesteaurorean5323]

This is fantastic, thank you! You just helped me six different ways, especially the reminder of baby steps (my current mantra) and permission to finish and publish my book ..... which has been sitting in the drawer 80% complete, for years now, because I felt I had to master everything in it first

[@seemapagare9031]

Thank you for this podcast❤ I have started watching your podcasts almost every day ...Starting my day with lot of positivity now 😊 Learning something new every day...In this podcast got to know exactly how gut and brain are connected and how scrolling and sitting for long time can cause stress and increase in stress hormones

[@user-yk3fu3cw4q]

Loved this! Fabulous guest

[@florencewanjiku5411]

Thank you for sharing ❤

[@michellekienzle5091]

Amazing podcast, amazing guest!!

[@user-jx3jh9nb3e]

I am listening to this to improve my English skills

[@zoilaramirez5498]

Listened twice 😮great info