Podcast · 230 episodes
10% Happier with Dan Harris, page 9
by 10% Happier · English
Self-help for smart people. World-class insights and practices from experts in modern science and ancient wisdom. Hosted by veteran journalist and best-selling author, Dan Harris.
All episodes, page 9
How To Regulate Your Nervous System For Stress, Anxiety, And Trauma | Peter LevinePeter A. Levine, creator of somatic experiencing (SE), explains how regulating the nervous system via body-based attention can reduce stress, anxiety, depression, chronic pain, and trauma.5 Sep 2025 · 1 h 10 min · 30 chapters
Reset Your Nervous System: Actionable Advice for Stress, Burnout, and Trauma | Linda ThaiResetting the nervous system to reduce stress, traumatic stress, and burnout using a nervous-system “slider switch” model (sympathetic mobilization, parasympathetic rest/digest, and dorsal vs ventral…3 Sep 2025 · 1 h 10 min · 27 chapters
Chronic Stress Ages You. Here's How To De-Stress for Longevity. | Elissa EpelChronic stress accelerates cellular aging by shortening telomeres, increasing inflammation (“inflam-aging”), and impairing mitochondria; the episode argues these effects are reversible with small,…1 Sep 2025 · 1 h 12 min · 28 chapters
You Can't Hate Yourself Into Becoming a Better Person | Vinny FerraroHow to stop self-hatred from driving change; work with “demons”/Mara by not taking fear, anger, or shame personally, and responding with heart qualities.31 Aug 2025 · 38 min · 12 chapters
Professional Setbacks Happen to All of Us. Here Are Some Lessons From Resetting My Career. | Dan Harris & Toni MagyarDan Harris and Toni Magyar discuss Dan’s career “reset” after leaving the meditation app he co-founded, and the practical lessons they learned about focus, feedback, handling uncertainty, reducing…29 Aug 2025 · 53 min · 21 chapters
How To Handle Toxic Thoughts | Sebene Selassie and Jeff WarrenHow to handle “toxic” thoughts and sticky emotions during meditation, using Buddhist “five hindrances” (craving, aversion, restlessness, sloth/sleepiness, doubt), plus practical ways to relate to…27 Aug 2025 · 1 h 9 min · 27 chapters
The Science of Conversation: How To Say What You Mean, Be Heard, and Stop People-Pleasing | Alison Wood BrooksThe episode explains conversation as a trainable skill grounded in behavioral science and game theory.25 Aug 2025 · 1 h 19 min · 27 chapters
How To Meditate When You're Freaking Out | Kaira Jewel LingoHow to meditate when overwhelmed by powerful emotions (anxiety, grief, illness), emphasizing flexible practice, nervous-system regulation, and support from community.24 Aug 2025 · 18 min · 9 chapters
How To Handle Your Demons | Vinny FerraroBuddhist “alignment” practice—choosing which internal mind-states to follow in the moment, using mindfulness (“see clearly”) and wise response (“respond wisely”) to move away from afflictive patterns…22 Aug 2025 · 20 min · 10 chapters
Next Time You're Suffering, Ask Yourself This Question | Caverly MorganHow to reduce suffering by questioning the self (“who am I?”), exploring non-duality/no-self, and using practical mindfulness tools (including SNAP: see it, name it, allow it; return to presence).20 Aug 2025 · 1 h 4 min · 20 chapters
The Science of Self-Hypnosis | Dr. David SpiegelSelf-hypnosis—what it is, who can use it, how it works in the brain, and how to apply it to stress, pain, and anxiety (including Dan Harris’s claustrophobia/panic on planes).18 Aug 2025 · 1 h 9 min · 24 chapters
How to Handle Discomfort, Uncertainty, and Overwhelm | Meditation with Kaira Jewel LingoA guided mindfulness meditation on handling discomfort, uncertainty, and overwhelm by turning toward difficult sensations with tenderness and curiosity rather than resisting or distracting.17 Aug 2025 · 15 min · 5 chapters
How To Repair the Damage After An Argument | Dr. Becky KennedyHow to “repair” after an argument or rupture—what matters is what happens afterward, not the initial yelling.15 Aug 2025 · 32 min · 21 chapters
Think You Suck at Meditation? This Conversation Could Help. | Ofosu Jones-QuarteyOpen awareness (choiceless attention) meditation as a “lowering of the bar” for people who feel they “suck at meditation,” especially those with OCD.13 Aug 2025 · 1 h 8 min · 37 chapters
Let's Normalize Failure (The Right Kind) | Manu KapurProductive failure—how to deliberately seek “the right kind” of failure during initial learning to deepen understanding and reduce later real-world failure.11 Aug 2025 · 1 h 2 min · 24 chapters
Pods We Love: Happier with Gretchen RubinThe “Pods We Love” episode shares an episode of Happier with Gretchen Rubin about creating a “familect” (family dialect): invented words/phrases used only within a family or close group.10 Aug 2025 · 33 min · 14 chapters
A Surprisingly Effective Way to Deal With Your Inner CriticAn excerpt from 10% Happier about Internal Family Systems (IFS) and how to relate to your “inner critic” by treating thoughts/behaviors as protective “parts” rather than enemies.8 Aug 2025 · 29 min · 12 chapters
How To Handle Dilemmas, Drift, Indecision, and Difficult People | Gretchen RubinAphorisms as “earworms” for self-improvement—how to remember wisdom in daily life.6 Aug 2025 · 1 h 4 min · 36 chapters
Why You Say Yes When You Shouldn't — And How To Say No When It Matters Most | Dr. Sunita SahWhy people say yes when they shouldn’t, reframing “defiance” as acting in alignment with one’s values under pressure, and offering tools to say no (or consent) more intentionally.4 Aug 2025 · 1 h 11 min · 25 chapters
Are You Overcomplicating Your Life? | Kaira Jewel LingoThe episode explores whether people “overcomplicate” life by chasing modern accumulation instead of simpler, more communal belonging.3 Aug 2025 · 26 min · 8 chapters
How To Find Joy In an Anxious World | Sara Bareilles and Dacher KeltnerHow to find joy and cope with anxiety/panic in an anxious world, emphasizing pivoting from “wallowing” to action, using therapy/medication, meditation, exposure, and especially social connection and…1 Aug 2025 · 34 min · 15 chapters
Anxious? Confused? Powerless? A Four-Part Recipe for Staying Centered From a Buddhist Nun. | Ayya AnandabodhiHow to “stay centered” when anxious, confused, or angry—especially amid news/social-media chaos—using a four-part Buddhist “recipe” from nun Aya Ananda Bodhi.30 Jul 2025 · 1 h 6 min · 26 chapters
Stop Caring What Other People Think About You | Bruce HoodHow to boost “okayness” and optimism by reducing egocentrism, self-consciousness, negative comparisons, and social isolation; includes practical methods like allocentric thinking, social connection,…28 Jul 2025 · 1 h 8 min · 36 chapters
Mayim Bialik on: Anxiety, Imagination, Manifestation, Faith, and the Best Time of Day to MeditateMayim Bialik and Jonathan Cohen (with Dan Harris) discuss anxiety and meditation practice, including habit formation, when to meditate (morning vs evening), “surrender” vs self-assessment, and how…27 Jul 2025 · 50 min · 20 chapters