Aditi Nerurkar

and really remove that onus of responsibility of building resilience and creating resilience away from individuals. Yes, we are going to talk about many ways that we can build individual resilience, but we also have to remove that onus of responsibility away from individuals and back to the systems that are meant to support us, because people are resilient. It's the systems that burn us out. Well, I want us to dive into this more as the conversation goes on, but I know people are so eager to hear some of these strategies which you've

intensity again. However, I have had lots of experiences of stress over the years, acute and chronic and everything in between, because, you know, life happens. And so I have very much walked the talk. So all of these techniques that I share in my work, in my book, in my talks, I use them every single day, like truly every single day. One that we can start with is the one that I learned and is stop, breathe and be. I learned this from

a class that I took called Mindfulness for Healthcare Providers. I was a stressed out medical resident and a lovely colleague of mine, Dr. Michael Boehm at the University of Pennsylvania taught us this technique. I have used it to this day. And I did it in fact right before we joined our call. Stop, breathe, be. It's a three second brain reset and we can all do it together. What you want to do is whatever you're doing right now, just stop, breathe,

and B. Ground yourself in the present moment. Stop breathe B when you practice it over and over again throughout the day and ideally use it at transition points of the day. So when you're clicking join Zoom, when you're moving in and out of rooms, say a boardroom or a meeting room, when you're running to go pick up your kids or rushing off to an activity, it's a great strategy to use. I personally learned it when I was a medical resident and I would knock on the exam room door right before entering the room. It was my doorknob moment.

and as I would turn the doorknob to enter the exam room, I would say to myself, stop, breathe, be. And what that did over time is that it connected

me to my mind body connection so it made me aware of my mind body connection and the you know we can talk a little bit about what the mind body connection is but the reason stop breathing works so well is like the gateway to learning about how to manage your stress and rewire your brain is because it taps into your mind body connection it helps to influence it for better and what it does is it gets you out of that what if thinking which is you know anxiety is a future focused emotion it's really very much about what if so what if

What if I fail? What if this doesn't go well? What if, what if, what if? It gets you out of what if thinking and back to what is in the here and the now.

Ja se vaihtoehto on todella tärkeä. Joten yrittä stop, breathe, be. Teet sen muutaman päivän aikana. Ja yrittä sen muutaman kuukauden jälkeen. Silloin näet merkittävän erityisen stressiä aikanaan. Ja tavoite on muuttaa sitä huolimatta stressiä läpi adaptiivisesta tasosta. Jotta se voidaan hyödyntää sinua, eikä haittaa sinua. Haluan stop, breathe, bea ja olen käytännössä harjoitellut sitä nyt, kun sanoit sen. Ja yksi kysymys minulla on siitä, mitä ajattelet.

You say stop and at that moment, where should your mind be? Where should you be focused? Well, you can be focused on anything because, you know, we were thinking about a million things all the time, right? So stop, you just stop. And you tell yourself, you know, when I first started Stop, Breathe, Be, I would say that to myself under my breath in a very busy clinic. And people might have thought I was nuts, but I did it anyway under my breath. And I would just say stop, breathe and be.

That breathe part is really important. The reason that breath is so important to recalibrate your stress response, and we can go as deep and scientific as you want, is that your breath is the only physiological process that is under voluntary control and involuntary control. Your heartbeat doesn't do that. Your digestion, your brain waves, those are involuntary. Things are just kind of happening.

Mutta vesi on ainoa asia, joka on yksilöllinen ja yksilöllinen kontrolli, mikä tarkoittaa sitä, että me olemme katsomassa ja huomaamme. Mutta sitten, kun sanot, että ottaen syvästi vesiin ja ulos, olet itse asiassa vaikuttanut vesiin, joten se on todella vahva asia. Siksi vesi on niin tärkeä, kun käsittelee stressiä. Ja syy, miksi vesi on niin tärkeä, on se, että se on todella yksilöllinen vaihtoehto

When you're feeling anxious, you have shallow breathing, so you have thoracic breathing. You're breathing from your chest. It's rapid and it's shallow thoracic breathing. It kind of triggers the sympathetic nervous system, which is your fight or flight response. We can go all down that route if you want. That is what triggers the cortisol and the amygdala. It's the cave person mode. It's like survival, self-preservation. When you feel that sense of acute stress, that's what's happening.

Mutta jos harjoittelee stop breathe B ja erilaisia huomioiden tekniikoita, minulla on noin neljä tai viisi huomioiden tekniikoita ja viisi resettiä, ja voimme tehdä niitä paljon tänään. Se, mitä tapahtuu, on, että sen sijaan kuin sympaattinen, rauhallinen, teräskyvyn huomio, muutat diafraaniin, mitä kutsumme dominoiviin huomioon. Se kutsutaan diafraaniin huomioon. Ja nopeasti se tekee sitä, kun otat niitä syvästi.

Se vaikuttaa ympäristöön, ja se vaikuttaa ympäristön ympäristöön, ja se vaikuttaa ympäristöön, ja se vaikuttaa ympäristöön, ja se vaikuttaa ympäristöön, ja se vaikuttaa ympäristöön, ja se vaikuttaa ympäristöön, ja se vaikuttaa ympäristöön, ja se vaikuttaa ympäristöön, ja se vaikuttaa ympäristöön, ja se vaikuttaa ympäristöön, ja se vaikuttaa ympäristöön, ja se vaikuttaa ympäristöön, ja se vaikuttaa ympäristöön, ja se vaikuttaa ympäristöön, ja se vaikuttaa ympäristöön, ja se vaikuttaa ympäristöön

There is your posture and there is your feet. And so you can kind of bring all of those in. So I practice stop breathing at many points during the day. Ideally, it's a great thing to do at a transition point when you're entering something that's going to be potentially stressful moment. So I do it all the time in the morning when you're rushing to drop off kids at the bus stop or you're running to a meeting. It's like that.

Kysymys, että kuuletko kaikkea, onko lukion takana, onko minulla laptopi, onko minulla kaikkea mitä tarvitsen. Ja sitten menet kotiin. Tuo pysymys on todella tärkeä. Voit myös harjoitella yhdistämällä mielenterveyden ja ympäristön yhteyksiä toisilla tavoilla. Siinä on hyvä tekniikka, jonka puhuin 5 Resetissä, nimeltä Sticky Feet. Tämä on todella hyödyllistä, jos sinulla on työtä, jossa olet lähtökohtainen. Sinä olet harjoittelija ja työskentelet monissa eri aloissa.

Maybe stop breathing is a technique that you want to use, but sticky feet is also something that you could try. Your feet have 100 bones and 30 muscles in them. And so there's a lot of grounding power and surface area there for you to really tap into. And so sticky feet is this idea of making your feet. It's a Tai Chi principle. In fact, you make your feet like sticky webs and you put your mind where your feet are.

Voit tehdä sitä jokaisella vaiheella. Käytän sitä yleensä, kun tekevän rauhoja. Yritän todella keskittyä rauhoihin. Yrität tuoda kolme elementtiä, kun ajattelet mielenterveyden ja ympäristön yhteistyötä. Lämpöä, ympäristöä ja lämpöä. Olet antanut meitä yksi lämpöä ja yksi ympäristöä. Mikä olisi strategia, joka olisi yhdessä ympäristöä?

Posture is, you know, again, just being aware. So one thing that I love, a great strategy to use, particularly for people who, I have so many people who say like, I can't meditate, there's no way, you know, and that's great. Like you don't have to,

That's not for everyone. And so what you can do is consider movement meditation. So what does that mean? It simply means that you're walking, being aware of your posture through space. And so articulating your feet on the floor as you're walking and kind of just carrying yourself, you know, just being aware of the carriage of your person, of your body as you move. You can do that for several minutes. And movement meditation, again, it's bringing a sense of intentionality to your day-to-day life so that your thoughts,