Aditi Nerurkar

Olin kirjoittanut sen, koska se oli se kirja, jota haluaisin, että olisin ollut, kun olin stressipatienti, jotta en pitänyt kuulla, että se on vain stressi, yritä rauhoittua. Ja se oli se, että rauhoittua. Ja se on minulle ainakin tämä erityinen kirja. Se on 25 vuotta tekemisessä. Ja se on hetkinen perustuskautta, joka saa sinut ulos ympäristöstä ja takaisin kasvavuuteen.

The three key tenets of the book, first, everything is science-backed, because that is a non-negotiable for me as a physician. The second is that all of the strategies I offer, and ever, whether it be in my talks, you and I talking together today, in my interviews and in the book, are all cost-free, because as a physician who has taken care of countless patients with varying resources, making sure that everything was cost-free and science-backed is really important to me. And then the third is that

I really try to aim for every strategy and technique offered in the book to be time efficient, because we do not have a lot of time.

managing your stress and trying to rewire your brain for less stress should not cause more stress. And so the five resets, it's my prescriptive model and it's a proxy for my clinical decision making and the way I have approached patients all of these years. I no longer see patients, but in the past when I had a busy clinical practice, this is the approach that I used. And so it's five key mindset shifts and 15 strategies. And the first reset is get clear on what matters most.

The second is to sync your brain to your body. The third is to find your quiet in a noisy world. The fourth is come up for air. And the fifth is bring your best self forward. And each reset has about two to three science-backed strategies that you can try today. That's the other thing, you know.

When you are dealing with stress, it is so difficult to get out of your own way. We can talk about why that happens. It's a biological thing. It's your amygdala, which is your stress center, that is focused on your survival, your immediate needs and self-preservation. And so thinking about the future, making a plan,

Creating some sort of strategy to get out of stress. It's by design almost impossible. And so this particular book helps you kind of take that process. Because stress and trying to overcome stress, it's not about knowledge or information or a gap in this. We all know what we need to do to feel better. It's about a gap in action. And this particular book helps to close that gap.

I leave it up to the reader. You know, this book is now available in 35 countries and 15 languages. And so I get messages every day on how people are using the five resets. And it's like my greatest joy to see how people are bringing this information and knowledge into their everyday lives. There are two kind of key metrics and assessments. So the first is to do a personalized stress score. And the second is your lifestyle inventory. Then you get some data of where you are. And then you can say, you know, I want to focus. I want to go from, you know, step one all the way through.

This is the main area I want to focus on, whether it's sleep or socialization or media use or your diet or movement. You kind of choose one and you go from there. It's a case-by-case basis. The key is that you need to feel a sense of agency, like I can do this and I want to do it. Whatever kind of sparks that flame within you to feel like you can make change happen is what I really encourage, because I deeply believe, Whitney, that we all have the power to make meaningful change happen.

Ja minun työni, muun muassa, minulla on paljon kirjoituksia, jotka sanoo, että sinä vaihtit elämäni. Ja minä aina sanon, että en, sinä vaihtit elämäsi. Minä olin yksinkertaisesti ympäristö ja ympäristö, jota sinun pitäisi olla sinun perheessäsi. Minä haluan mennä näihin strategioihin ja mennä niihin hieman enemmän, mutta ennen kuin me teemme sitä, olisi yksi muu asia, jonka haluaisin, että auttaisimme ymmärtämään hieman paremmin.

How do you look at that specifically? This is a juicy question. Let me define what resilience is. True resilience, the scientific definition of resilience, is your innate biological ability to adapt, recover and grow in the face of life's challenges. What's interesting about resilience is that there can be no true resilience without a little bit of healthy stress, because you need a little bit of healthy, adapted stress for resilience to show itself.

You can think of that relationship between healthy stress and resilience by thinking about when you were a child and you learned how to swim. So your instructor, your swim instructor who encouraged you was healthy stress and your resilience, your innate ability kept your head above water while your arms were flailing. And with time and practice, you were able to glide to the water with ease. Similarly, with some of these techniques that we're going to talk about, it's a way to build your true resilience.

I really struggled initially when I was thinking about what can the subtitle be. Using that word resilience was a weighty decision for me because I'm sure all of you listening probably feel the same way. But when I hear the word resilience now in this year, like in this moment in time, I cringe. I have a visceral response because I'm like, don't tell me to be more resilient. And so I really struggled with that. And the reason is because, you know, that's

The true definition of resilience is it honors your boundaries. It really understands your human limitations for rest and recovery and celebrates your ability to say no. However, over the past several years, Whitney, we've really seen a change in what that word resilience means. It's now everywhere. Toxic resilience.

It's like that definition of resilience has become dark and sinister. It's pushing past your boundaries or productivity at all costs. It's a mind over matter mindset. It's when your demanding boss says, you can take on another project. Look at you, you're resilient.

Or when a parent, you're a parent, I'm a parent, when people are like, oh, just work like you don't have kids and parent like you don't have a job. I mean, we hear these sorts of messages all day long. And so I hope that our conversation today and a lot of my work focuses on reframing what resilience is, moving away from toxic resilience back to true resilience. And that's really when I finally agreed, I said, you know what, I'm going to put that word in there.

And I'll write all about toxic resilience and hopefully we can then come back to what that word truly means in the here and now. So it sounds like resilience is a precursor to burnout. It is resilience. What's interesting about resilience and the relationship between resilience is and burnout.

on se, että resilienssi on turvattava burn-outta, mutta se ei ole turvattava burn-outta, koska siinä on jotain nimeltä resilienssi-myynti, joka tarkoittaa, että resilienssivät ihmiset eivät saa burn-outta. Ja kun esittelen jotain dataa, niin 70 % ihmisistä on ainakin yksi osa stressiä ja burn-outtia, ja tämä on globaali näkökulma.

And over the past few years, about 74% of people across industry, these are industry-wide statistics, say the last few years have been the most difficult of their professional careers. And when you look at a room of 30 people, that's like saying 21 people are struggling with stress and burnout. And so I shared some of that data to say that resilience, the true scientific definition, it's your innate biological ability. So we all have it. And yet

It's that we are seeing these high rates of burnout, because resilience, while it's protective, it's not enough to prevent burnout. And that resilience myth is also something that I am hoping that we can dismantle here today.