Logo

    A Three Part Plan for Anxiety | Dr. Luana Marques

    Our brains have a tendency to distort our view of reality, leading to feelings of inadequacy. Being aware of our thoughts and managing anxiety can help overcome these negative patterns of thinking, allowing us to show up fully as ourselves.

    enMay 31, 2023

    About this Episode

    The notion of “being your authentic self” might sound like too much of a tired trope, but getting real and stripping away your fears and hang-ups can help you live a more meaningful life. 


    In her new book, “Bold Move: A 3-Step Plan to Transform Anxiety into Power”, Dr. Luana Marques shares her story about growing up in chaos and learning early skills of cognitive behavioral therapy that helped her cope with anxiety and live boldly. 


    Dr. Luana Marques is an Associate Professor of Psychology at Harvard Medical School, a former president of the Anxiety and Depression Association of America (ADAA), and a renowned mental health expert, educator, and author.

    In this episode we talk about:

    • Luana’s personal story growing up in Brazil and struggling with anxiety as a child
    • What it means to live boldly
    • What is psychological avoidance and the 3 R’s of Avoidance
    • Luana’s three step plan to transform anxiety into power
    • How to be comfortably uncomfortable
    • Why the brain is a faulty predictor
    • Why being bold is not the same as being fearless
    • Why social support is the number one buffer across any mental health issue
    • How aligning your daily actions with your values can help you deal with anxiety 
    • How to identify your values by looking at pain
    • And what Luana means by “being the water not the rock”  



    Full Shownotes: https://www.tenpercent.com/podcast-episode/dr-luana-marques-604

    See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

    🔑 Key Takeaways

    • Taking bold moves to be authentic requires shedding fears, defenses, habits, and storylines. Dr. Luana Marquez's science-based skills- shift, approach, and align- can help anyone become boldly authentic, overcome anxiety, and live a fulfilling life.
    • It's crucial to recognize and manage anxiety at a young age, and address the physical symptoms that often accompany it. Cultural differences should also be considered when addressing mental health challenges, especially in underserved communities.
    • Acknowledging and facing our emotions is important for managing anxiety and stress. Learning from personal experiences and those of others, as well as reflective writing, can provide valuable coping skills for ourselves and others.
    • Being bold means embracing discomfort, taking steps towards what you want in life, and learning new skills to approach anxiety and practice cognitive flexibility.
    • Avoiding anxiety through psychological avoidance may offer short-term relief, but can hinder personal growth and success in the long run. Identifying and confronting fears can lead to improved quality of life.
    • Avoiding discomfort by reacting quickly and retreating from situations may lead to exhaustion and impulsive behavior. Shifting approach, aligning behavior with values, and remaining present can eliminate discomfort and prevent dissatisfaction.
    • Avoiding anxiety-inducing situations may seem like the easiest way out, but it ultimately repeats itself and causes more harm than good. Instead, find your voice and express your feelings in a healthy manner to break the cycle.
    • When faced with anxiety, it is essential to pause and challenge your thoughts. By shifting your perspective and speaking to yourself positively, you can reprogram your inner dialogue and potentially reduce anxiety. Remember, thoughts are not always facts.
    • When faced with panic or near-panic situations, it's important to approach the sensations and gradually expose ourselves to our fears through consistent small steps. This is the only way to train the brain that we are not in danger and combat panic attacks.
    • Confronting our fears is crucial for growth and confidence. Avoidance can cause a narrow existence, while embracing discomfort can lead to a more meaningful life.
    • Our brains have a tendency to distort our view of reality, leading to feelings of inadequacy. Being aware of our thoughts and managing anxiety can help overcome these negative patterns of thinking, allowing us to show up fully as ourselves.
    • Embrace vulnerability and turn anxiety into curiosity. Meditation can help to sit with uncomfortable feelings. Being bold doesn't mean being fearless, it means taking action despite fear. Strive for authenticity instead of curating a brand persona.
    • Acknowledge and address discrimination, and approach anxiety by seeking exposure to discomfort and finding motivation in our values. Use self-compassion and social support to talk ourselves through difficult moments.
    • When feeling anxious, take small steps towards discomfort by going against what your anxiety is telling you to do. Acting now can help manage anticipatory anxiety and avoid the need for exposure therapy.
    • Providing social support for mental health is important, but it's crucial to avoid enabling avoidance. Take small steps to overcome anxiety and model healthy emotional expression. Seeking help when necessary is necessary for moving forward.
    • Identifying personal values and aligning daily actions can lead to a more meaningful and less stressful life. It's crucial to model positive emotional behavior for children and understand how values align in acceptance and commitment therapy.
    • Identifying and living by your values can alleviate anxiety and stress. Take small, deliberate steps towards alignment and remember that there is always a way out, even in difficult circumstances. Be careful and strategic in your approach.
    • Subtitle: Overcoming Avoidance & Living a Value-Driven Life  Tolerating discomfort and approaching fears empowers you to live a fulfilling life. Take risks and do what matters most to you.
    • Start with why, acknowledge the importance of financial stability, schedule what matters, and work towards your goals for an aligned life.
    • To live a meaningful and impactful life, balance your wealth and impact by being flexible, embracing change, and prioritizing self-care. Become bold by being adaptable, not stubborn, and shape the world around you with purpose and meaning.
    • To achieve success, embrace cognitive flexibility, stay resilient, and stay true to your values. Follow a three-step plan outlined in Dr. Luana Marques's book Bold Move, and grow by asking questions, learning, and persevering despite life's obstacles.

    📝 Podcast Summary

    Overcoming Anxiety and Building Relationships Through Bold Authenticity.

    Being your authentic self is crucial for good relationships and happiness. Stripping away fears, defenses, habits, and storylines allows you to be real and spontaneous, which are important factors in building healthy relationships. Dr. Luana Marquez's new book, Bold Move, focuses on transforming anxiety into power with three science-based skills- shift, approach, and align. In this podcast, Dr. Marquez shares her personal story of growing up in Brazil with anxiety and poverty, which led her to become an anxiety expert. Being boldly authentic and comfortable with discomfort are important aspects of overcoming anxiety and living a fulfilling life.

    The Lasting Impact of Childhood Experiences on Mental Health

    Childhood experiences can have lasting effects on mental health. Dr. Luana Marques shares her experience growing up in a chaotic household in Brazil and how it led to anxiety and panic attacks. She emphasizes the importance of recognizing and managing anxiety at a young age, as well as addressing the physical symptoms that often accompany it. She also highlights the cultural differences in recognizing and describing anxiety in certain communities. Through her work as a therapist and author, Dr. Marques helps individuals and organizations navigate and overcome mental health challenges, especially in underserved communities.

    Overcoming Anxiety and Stress through Emotional Acknowledgment and Reflection

    Facing our emotions and going towards them instead of avoiding them can be an effective way of managing anxiety and stress. This is a skill that can be learned from personal experiences, such as the work ethic that Dr. Luana Marques learned from her mother, who never gave up despite facing challenges. It can also be picked up from others, like the approach that Dr. Marques' grandmother used to help her overcome her fear of talking to strangers. Writing a book about our experiences can be a powerful therapeutic tool, as it allows us to reflect on our emotions and gain valuable insights and coping skills that can benefit both ourselves and others.

    Boldness is about taking small steps towards discomfort and living fully as yourself.

    Bold move means showing up fully as yourself, being clear about what you want in life, and taking steps towards those things even if it involves discomfort. It's not about grand actions out of your comfort zone but also small ones like going on a date or asking for a raise. Cognitive behavioral therapy can help approach anxiety and practice cognitive flexibility by seeing things in a different angle. Therapy is about learning skills and anyone can learn them as it was taught to Dr. Marques by her grandmother. Being bold means taking a step towards discomfort instead of avoiding it and finding ways to live fully as yourself.

    Understanding the Consequences of Psychological Avoidance

    Avoiding anxiety only makes it worse in the long term. Psychological avoidance, such as reacting to a perceived threat without being thoughtful or composing an email without a clear outcome, brings emotional relief in the short term but can hinder personal growth and success in the long term. Psychological avoidance can also lead to the development of social phobia and ultimately worsen quality of life. The three Rs of avoidance are reacting, resisting, and ruminating. By being aware of and avoiding psychological avoidance, individuals can learn to confront their fears and move towards personal growth and success.

    The Negative Consequences of Psychological Avoidance

    Avoiding conflict by reacting quickly and retreating from discomfort may provide temporary relief, but ultimately leads to exhaustion and discomfort. The function of behavior should be to eliminate discomfort, not just hide it. Psychological avoidance can have negative consequences, such as being impulsive in emails and getting into trouble with superiors. It is better to shift approach, align behavior with values and remain present than to avoid dealing with discomfort. Remaining stuck in uncomfortable situations, whether it be a job or a relationship, ultimately leads to dissatisfaction. The key takeaway is to recognize avoidance behavior and instead focus on shifting approach, aligning behavior with values, and remaining present to eliminate discomfort.

    Breaking the Cycle of Avoidance for a Healthier Life.

    Avoidance behaviors like anger, retreating, and remaining paralyzed can have a cost and tend to repeat in our lives. Dr. Luana Marques suggests breaking this cycle by using the three skills. Dan Harris shares his experience with avoidance at work and how it hurt his relationship with his boss. Both Luana and Dan agree that avoidance is not a healthy way to deal with anxiety. Instead, they suggest finding your voice and expressing how you feel when you're threatened. Dr. Marques also talks about the challenges women face in the workplace and how she was once reprimanded for giving feedback, making her quit her job. The conversation highlights the importance of breaking the cycle of avoidance and finding healthy ways to deal with anxiety.

    The Importance of Reprogramming Your Inner Dialogue to Reduce Anxiety

    When anxiety strikes, it is important to pause and examine your thoughts. Interrogate your thoughts and ask if there is another way to see the situation. Arrive at a more balanced view and talk to yourself kindly, with more compassion, and authenticity. Shift your perspective and reframe your current thought patterns. By reprogramming your inner dialogue, you can potentially reduce anxiety. Studies have shown the power of talking to yourself in a different way. Thoughts are not facts and it's crucial to understand that. By doing so, you arrive at a more authentic view of yourself and your situations.

    Approaching Fear: How to Combat Panic Attacks

    When experiencing panic or near-panic situations, we need to approach the sensations and not avoid them. Training the brain that we are not in danger is the only way to combat panic attacks. Attempting to think our way out of a panic attack is impossible as the fear brain takes over and only works to protect us. Exposure therapy is an effective method to slowly muscle through fears. We must approach the edge of our fear slowly and take consistent small steps towards it. White-knuckling is not exposing ourselves. In summary, the best way to counterprogram against our inner fear monger, inner critic or inner drill sergeant is to approach the sensations of fear and gradually expose ourselves to it.

    Embracing discomfort and confronting fears for a bigger life

    Facing our fears is not a regression, but a hitting of a limit against how much of the exposure has worked. It's important to stay with the edge, find the discomfort and stick with it because a life of avoidance can make life small. Our brain is a faulty predictive machine that only predicts to minimize discomfort and it's based on our history and what we know. Facing our fears can allow us to develop confidence and deal with resurgences in the future. It's impossible to take away anxiety and discomfort completely, but we can take away avoidance, which can lead to a more meaningful life.

    Overcoming the Brain's Negativity Bias and Faulty Predictive Machine.

    Our brains have a negativity bias and are a faulty predictive machine, which can distort our view of reality. It predicts things based on our history to minimize discomfort, even when there is no threat. This can lead to feelings of not being good enough even when one achieves a big accomplishment. However, we can learn to overcome this bias by being aware of our thoughts and recognizing when they are distorted. It is important to integrate all parts of ourselves and show up fully as we are, even if it means being vulnerable. Practicing skills to manage anxiety can also be helpful in overcoming these negative patterns of thinking.

    Overcoming Fear of Authenticity in the Age of Social Media

    There is a lot of fear about being real in today's age of social media and building one's brand. Authenticity and vulnerability are hard, but turning anxiety into curiosity can open up opportunities for exploration. Meditation can help one sit and see what's happening without running away. Being bold is not being fearless, and it's okay to be scared every day. It takes a lot to be real and not to curate one's life to fit a brand. Turning anxiety into curiosity can be a powerful tool in unlocking one's potential and reaching for the life one wants.

    Addressing Discrimination and Facing Anxiety with Support and Self-Compassion.

    It's important to acknowledge and address instances of discrimination and microaggression, rather than trying to shift our perspectives or make excuses for the behavior of others. The second step in working with anxiety is approach, which involves facing our discomfort and actively seeking exposure to it. Social support can play a crucial role in this process, as can identifying our values and finding motivation in our pain. It's helpful to channel the sanest part of our inner voice to talk ourselves through difficult moments, treating ourselves with the same compassion we would offer to a friend or loved one.

    Using Opposite Action to Combat Anxiety

    Opposite action is a skill to combat anxiety by going against what it tells you to do and taking baby steps towards discomfort. Rather than avoiding situations, do one little thing that goes against what anxiety is making you do. For example, instead of cancelling a date, reschedule it and start with a call or text message. Acting now is important because ruminating just makes anxiety worse, causing anticipatory anxiety. Wise, careful, and clever responses can titrate your approach towards discomfort without short-circuiting your brain. Simple and effective, opposite action makes exposure therapy unnecessary for most people, helping them to manage their anxiety and to go against avoidance.

    Balancing Support and Avoidance in Mental Health

    Social support is crucial in dealing with mental health issues. However, it is important to distinguish between being supportive and enabling avoidance. It's like training wheels that should eventually be taken off. Modeling anxiety and showing that there is a way out is important for parents. Taking one small step at a time is the way to go to avoid feeding the monster of anxiety. Being open with children about anxiety and dealing with it forthrightly can be a good model for them to follow in dealing with their anxieties. Feeling and acknowledging emotions is important and seeking help when necessary is the way forward.

    The importance of aligning values and actions for a fulfilling life.

    Aligning daily actions with our values can decrease anxiety and stress and lead to a more meaningful life. Identifying our values can be done by looking at moments of pain and understanding what matters to us. Children mimic their parents, so it's important to be aware of how we talk about feelings and approach various situations. Dr. Luana Marques talks about the importance of aligning values in acceptance and commitment therapy. A line is the third step in this therapy that draws from the concept of aligning actions with values. It's essential to understand not only the popularity of values living but also how to identify and align them. Overall, values alignment can bring clarity and fulfillment in our personal and professional lives.

    The Importance of Aligning Your Life with Your Values

    Identifying and changing your life to align with your values can help reduce anxiety and stress caused by a misaligned life. Even in difficult circumstances, finding meaningful values and slowly moving towards them can bring happiness and carry individuals forward. People are not always trapped for a lifetime and there is often a way out, even if it requires a strategic and stepwise approach. It is important to be careful and calibrated in our approach towards building a life that aligns with our values, just as we must be when facing things that scare us.

    Overcoming Avoidance & Living a Value-Driven Life Key Takeaway: Tolerating discomfort and approaching fears empowers you to live a fulfilling life. Take risks and do what matters most to you.

    Strategize your life in a value-driven way by doing what matters most to you. It's important to understand which type of suffering you want to endure - avoidance is worse than the fear of approaching what scares you. Tolerating discomfort is crucial, especially after covid, to overcome avoidance and live a fulfilling life. It's empowering to show up as yourself and approach your fears - it may be scary, but it feels good. Taking risks and being real can work in your favor. Therefore, it's a healthy thought experiment to ask yourself, what would your life look like if you did what mattered most to you?

    Understanding Your Values for an Aligned Life

    To lead an aligned life, it is important to understand your values before anything else. The golden circle suggests starting with why, then moving to how and what. If you have a clear understanding of why you do what you do, you can create a plan for your life and achieve alignment. Motivation can be tricky, but acknowledging that getting paid and having a meaningful salary is not a bad thing is important. It is not the value that should drive you most of the time, but it is not wrong to want financial stability. To live an aligned life, it is necessary to schedule things that matter and work towards achieving your goals.

    Balancing Wealth and Impact - The Importance of Flexibility, Honesty, and Self-Awareness

    Choosing values that balance wealth and impact, being flexible, honest, and self-aware is important for leading a meaningful and aligned life. Impact can benefit both yourself and others, and living your values should start with taking care of yourself first. Becoming bold by being the water, not the rock, means being adaptable and open to change and challenges, rather than stubbornly holding onto old views of the world. Balancing wealth and impact, being flexible, and embracing change can lead to a more fulfilled and impactful life, where you can shape the world around you and live a life of purpose and meaning.

    Navigating Life's Winding Road to Achieve Success

    Life is not a straight path, it's a winding road. To achieve your goals, you need cognitive flexibility and the ability to flow with life's challenges. Don't let people discourage you. If you know your values and how to align with them, you can transform anxiety into power and make bold moves. Dr. Luana Marques's book, Bold Move, provides a three-step plan to achieve this. It's important to stay resilient and focus on your goals, even if the journey is not straightforward. Success takes time and perseverance. Keep asking questions, learning, and growing. That's how you create the life you want, not by following a predetermined path.

    Recent Episodes from Ten Percent Happier with Dan Harris

    The Science Of Getting Out Of Your Head | Annie Murphy Paul

    The Science Of Getting Out Of Your Head | Annie Murphy Paul

    An acclaimed science writer on how to upgrade your mind by using more than your head.


    When you think about thinking, most of us think of it as a supremely solo pursuit. You’re in your head, concentrating and cogitating, all by yourself. But the science shows that if you want to improve your thinking, you need to get out of your head. Today we’re going to talk about a concept called “the extended mind.” Your mind isn’t just in your skull: it’s in your body, it’s in the people around you, it’s in your surroundings. The best thinking requires that you break out of what the writer David Foster Wallace called “the skull sized kingdom” and access these other resources.


    This may sound abstract, but our guest today makes it very practical. Annie Murphy Paul is an acclaimed science writer whose work has appeared in the New York Times, the Boston Globe, Scientific American, Slate, Time, and The Best American Science Writing, among many other publications. She is the author of Origins and The Cult of Personality, hailed by Malcolm Gladwell as a “fascinating new book.” Currently a fellow at New America, Paul has spoken to audiences around the world about learning and cognition; her TED talk has been viewed by more than 2.6 million people. A graduate of Yale University and the Columbia University Graduate School of Journalism, she has served as a lecturer at Yale University and as a senior advisor at their Poorvu Center for Teaching and Learning. Her latest book is The Extended Mind: The Power of Thinking Outside the Brain


    In this episode, we also talk about:


    • How to use your surroundings to think better 
    • My favorite of the three areas of this book – thinking with our relationships
    • Why “groupthink” isn’t always a bad thing (OR you can say, the benefits of thinking in groups)
    • What she called “extension inequality” – that this benefit of the extended mind isn’t available to all people



    Related Episodes: Ancient Secrets to Modern Happiness | Tamar Gendler


    Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/anniemurphypaul


    Additional Resources:

    Download the Ten Percent Happier app today: https://10percenthappier.app.link/install

    See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

    On Having Your Own Back | Bonus Meditation with Jess Morey

    On Having Your Own Back | Bonus Meditation with Jess Morey

    Connecting to self-compassion can be really tough. Ease the struggle by imagining your loved ones sending care & support your way.


    About Jess Morey:


    Jess Morey is a lead teacher, cofounder and former executive director of Inward Bound Mindfulness Education which runs in-depth mindfulness programming for youth, and the parents and professionals who support them across the US, and internationally. She began practicing meditation at age 14 on teen retreats offered by the Insight Meditation Society (IMS), and has maintained a consistent commitment to meditation since. Diving head first into meditation at such a key developmental stage makes the revelatory perspective of mindfulness & compassion her natural home turf, and gives her an easy, conversational teaching style anyone can relate to.


    For more information on Inward Bound: https://inwardboundmind.org/


    For more information on the Contemplative Semester: https://www.contemplativesemester.org/


    To find this meditation in the Ten Percent Happier app, you can search for “Compassion For Yourself.”



    See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

    Three Buddhist Practices For Getting Your Sh*t Together | Vinny Ferraro

    Three Buddhist Practices For Getting Your Sh*t Together | Vinny Ferraro

    Practical advice from a straight-talking, formerly incarcerated, occasionally profane dharma teacher.


    Vinny Ferraro is the Guiding Teacher of the Big Heart City Sangha in San Francisco and has led a weekly sitting group for almost two decades. As a fully empowered Dharma Teacher thru Spirit Rock/IMS, he has taught residential retreats at Spirit Rock, Insight Meditation Society, and the Esalen Institute. Currently, he leads Spirit Rock's Year to Live course and teaches retreats and daylongs through Big Heart City and meditation centers across the country. He is a respected leader in developing and implementing interventions for at-risk populations. leading groups in schools, juvenile halls and prisons since 1987. He has led emotional intelligence workshops for over 100,000 youth on four continents.



    In this episode we talk about:

    • Alignment
    • Vinny‘s concept of “flashing your basic goodness”
    • Noting practice
    • The deep satisfaction in not seeking satisfaction
    • Redirecting awareness
    • Being an “empathetic witness” for yourself
    • When to opt for distraction
    • Not taking what’s not yours 
    • Vinny’s ancestor practice
    • What is the connection between seeing our family patterns and not taking what is not ours?  
    • How loyal have we been to our suffering?



    Related Episodes:


    Sign up for Dan’s weekly newsletter here

    Follow Dan on social: Instagram, TikTok

    Ten Percent Happier online bookstore

    Subscribe to our YouTube Channel

    Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes


    Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/vinny-ferraro



    Additional Resources:


    See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

    The Science Of Overcoming Perfectionism | Thomas Curran

    The Science Of Overcoming Perfectionism | Thomas Curran

    Actionable advice on working with one of the few socially acceptable vices.


    Whilst striving for perfection might seem logical on some level, it’s not actually attainable. And the research shows it can lead to burnout, stress, anxiety, depression, relationship problems, reduced productivity, and reduced resilience.


    Thomas Curran is a professor in the Department of Psychological and Behavioral Science at the London School of Economics and is the author of The Perfection Trap: Embracing the Power of Good Enough. 


    In this episode we talk about:


    • The definition of perfectionism – it’s more than just high standards
    • The 3 flavors of perfectionism
    • The surprising findings on perfectionism and gender 
    • Perfectionism VS imposter syndrome 
    • The root of perfectionism 
    • The variables that lead to perfectionism 
    • Thomas’ critiques on capitalism and growth mindset
    • How to actually implement mantras like “progress not perfection” and “embracing good enough”
    • 4 elements to combat imperfectionism 
    • The recipe for achieving inner abundance
    • How to make good work without caring what other people think of you?
    • And parenting and perfectionism 



    Related Episodes:


    Sign up for Dan’s weekly newsletter here

    Follow Dan on social: Instagram, TikTok

    Ten Percent Happier online bookstore

    Subscribe to our YouTube Channel

    Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes


    Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/thomas-curran


    Additional Resources:


    See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

    What Is Happiness Anyway? | Bonus Meditation with Jay Michaelson

    What Is Happiness Anyway? | Bonus Meditation with Jay Michaelson

    What is happiness? Investigate how happiness is created, what it’s really like, and learn to access the simple happiness of right now.


    About Jay Michaelson:


    Rabbi Dr. Jay Michaelson is the author of ten books, including his newest, The Secret That Is Not A Secret: Ten Heretical Tales. In his “other career,” Jay is a columnist for The Daily Beast, and was a professional LGBTQ activist for ten years. Jay is an ordained rabbi and has taught meditation in secular, Buddhist, and Jewish context for eighteen years.


    To find this meditation in the Ten Percent Happier app, you can search for “What Is Happiness.”



    See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

    Dua Lipa On: Radical Optimism, Falling On Stage, And “Writing Yourself Into A Good Idea”

    Dua Lipa On: Radical Optimism, Falling On Stage, And “Writing Yourself Into A Good Idea”

    Talking creativity and sanity with one of the world’s biggest pop stars.


    British-Albanian singer-songwriter Dua Lipa emerged as a global pop sensation with her captivating blend of sultry vocals, empowering lyrics, and infectious beats. Born in London in 1995 to Albanian parents, Lipa's musical journey began at a young age, inspired by her father's own musical career. She hosts the podcast Dua Lipa: At Her Service, and her latest album is Radical Optimism



    In this episode we talk about:

    • What she means by radical optimism – and how it applied when she literally fell on stage
    • How she resists the temptation to fully armor herself
    • Her famous work ethic and packed schedule  
    • Her non-negotiable daily practices, including meditation
    • Her social media hygiene (specially, how to stay sane when nearly 80 million people follow you on Instagram alone)
    • And we have a great conversation about creativity, including how she builds psychological safety with her team in studio and on tour
    • Why she had to write 97 songs to make this one album
    • And her concept of “writing herself into a good idea” – as she says, “You have to be shit to be good.” 



    Related Episodes:



    Sign up for Dan’s weekly newsletter here

    Follow Dan on social: Instagram, TikTok

    Ten Percent Happier online bookstore

    Subscribe to our YouTube Channel

    Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes


    Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/dua-lipa



    Additional Resources:


    See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

    The Neuroscience Of: Emotional Regulation, Relationships, Body Image, And Intuition | Emma Seppälä

    The Neuroscience Of: Emotional Regulation, Relationships, Body Image, And Intuition | Emma Seppälä

    A research-backed plan for getting your sh*t together in every possible sphere.


    We’re going to talk about some smart strategies today with Emma Seppälä, Ph.D. She is a psychologist and research scientist, with an expertise in the science of happiness, emotional intelligence, and social connection. She is the Science Director of Stanford University’s Center for Compassion and Altruism Research and Education and she also teaches executives at the Yale School of Management. She’s been on this show before, to discuss her best-selling book The Happiness Track. And today she’s back to discuss her new book, Sovereign: Reclaim Your Freedom, Energy, and Power in a Time of Distraction, Uncertainty, and Chaos


    In this episode we talk about:

    • What she means by that term, sovereign
    • The neuroscience of emotion regulation
    • The science of intuition – and how to work with it when you’re a critical thinker
    • How our past can unconsciously bind us 
    • The impact of trauma
    • The latest evidence for the benefits of meditation
    • And how to cultivate what scientists call Positive Relational Energy


    Related Episodes:


    Sign up for Dan’s weekly newsletter here

    Follow Dan on social: Instagram, TikTok

    Ten Percent Happier online bookstore

    Subscribe to our YouTube Channel

    Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes


    Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/emma-seppala-764


    Additional Resources:


    See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

    How To Regulate Your Nervous System For Stress, Anxiety, And Trauma | Peter Levine

    How To Regulate Your Nervous System For Stress, Anxiety, And Trauma | Peter Levine

    The creator of somatic experiencing shows Dan how to heal trauma through the body.

     

    Peter A. Levine, Ph.D., has spent the past 50 years developing Somatic Experiencing. He holds a doctorate in Biophysics from UC Berkeley and a doctorate in Psychology from International University. His work has been taught to over 30,000 therapists in over 42 countries. He is the author of the new book, An Autobiography of Trauma.


    Content warning: This episode includes discussions of rape and violence.


    In this episode we talk about:


    • How to do somatic experiencing. You’ll see Dan play the role of guinea pig + make weird sounds
    • The difference between somatic experiencing and talk therapy
    • Somatic experiencing practices we can implement into our lives
    • Why some people feel horror/terror at the thought of re-occupying the body and how to overcome those fears
    • What the research says – and how these practices around body awareness have gone from the fringes to entering the scientific mainstream
    • And how to move through ancient wounds – and enrich our lives (whether we have trauma or not)
    • Practices to fortify us in times of difficulty
    • Facing mortality 



    Related Episodes:

    Become An Active Operator Of Your Nervous System | Deb Dana

    What Science and Buddhism Say About How to Regulate Your Own Nervous System | Deb Dana & Kaira Jewel Lingo

    How to Live with the Worst Things That Ever Happened to You | Stephanie Foo

    An Ace Therapist Gives Dan A Run For His Money | Dr. Jacob Ham

    How to Get Out of Your Head | Willa Blythe Baker


    Sign up for Dan’s weekly newsletter here

    Follow Dan on social: Instagram, TikTok

    Ten Percent Happier online bookstore

    Subscribe to our YouTube Channel

    Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes


    Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/peter-levine


    Additional Resources:


    See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

    How To Meditate If You Have ADHD (Or Are Simply Fidgety And Distractible) | Bonus Meditation with Jeff Warren

    How To Meditate If You Have ADHD (Or Are Simply Fidgety And Distractible) | Bonus Meditation with Jeff Warren

    Tap into your ADHD superpowers with a meditation that celebrates your unique wiring. Embrace exploration and self-acceptance.


    About Jeff Warren:


    Jeff is an incredibly gifted meditation teacher. He's trained in multiple traditions, including with renowned teacher Shinzen Young. Jeff is the co-author of NY Times Bestseller "Meditation for Fidgety Skeptics," and the founder of the Consciousness Explorers Club, a meditation adventure group in Toronto. He has a knack for surfacing the exact meditation that will help everyone he meets. "I have a meditation for that" is regularly heard from Jeff, so we've dubbed him the "Meditation MacGyver."


    More information on the group retreat (AKA Meditation Party) at the Omega Institute is here


    To find this meditation in the Ten Percent Happier app, you can search for “Meditating with ADHD.” 



    See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

    Rewire How You Talk To Yourself | Ofosu Jones-Quartey

    Rewire How You Talk To Yourself | Ofosu Jones-Quartey

    Buddhist strategies for taming that nagging voice in your head.


    Ofosu Jones-Quartey, a meditation teacher, author, and musician hailing from the Washington DC area brings over 17 years of experience in sharing mindfulness, meditation and self-compassion practices with the world. Holding a bachelor’s degree from American University and certified by the Mindfulness Meditation Teacher Certification Program, Ofosu is a graduate of the Teleos Coaching Institute and is the male voice on the Balance meditation app, reaching over 10 million subscribers. 


    Ofosu leads meditation classes and retreats nationwide, having taught and led retreats at the Insight Meditation Community of Washington, The Insight Meditation Society, Spirit Rock, Brooklyn Zen Center, Cleveland Insight, Inward Bound Mindfulness and more.


    As an accomplished hip hop artist under the name “Born I,” Ofosu released the mindfulness-themed album “In This Moment” in 2021. His most recent album is “AMIDA”, a spiritual, Lo-Fi Hip Hop album exploring life, death and his Buddhist faith.


    Beyond music, Ofosu is an author, releasing his self-published children’s book “You Are Enough” in 2020 and “Love Your Amazing Self” via Storey Publishing in 2022. He lives in Rockville, Maryland, with his wife and four children.


    In this episode we talk about:

    • The relationship between self-compassion and a successful meditation practice
    • All the reasons people resist self-compassion, and his rebuttals
    • Whether self-compassion is selfish
    • How to do self-compassion off the cushion, including practices like journaling, written reminders, establishing accountability partners, and simple questions you can drop into your mind when all else fails
    • How to do self-compassion on the cushion, including practices like body scans, metta, and a check-in practice you can use at the very start of your sits
    • And how to teach self-compassion to children



    Related Episodes:

    The Voice in Your Head | Ethan Kross



    Sign up for Dan’s weekly newsletter here

    Follow Dan on social: Instagram, TikTok

    Ten Percent Happier online bookstore

    Subscribe to our YouTube Channel

    Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes


    Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/ofosu-jones-quartey



    Additional Resources:


    See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.