BITESIZE | The Small Daily Habits That Reduce Stress, Fix Your Focus and Build Resilience | Dr Tara Swart #633

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0:50Dr. Rangan Chatterjee:And the best thing, of course, is that all this goodness comes in one convenient, tasty daily serving. For a limited time only, get a free AG1 flavor sampler and AGZ sampler to try all the flavors, plus free vitamin D3 and K2 and AG1 welcome kit with your first AG1 subscription order. That's$87 in free gifts for first-time subscribers. See all details at drinkag1.com forward slash live more. Welcome to Feel Better Live More Bite Size, your weekly dose of positivity and optimism to get you ready for the weekend. Today's clip is from episode 416 of the podcast with neuroscientist, executive coach and author, Dr.

1:46Dr. Rangan Chatterjee:Tara Swart. In this clip, Tara shares some of the most effective ways to manage stress and she shares some of the simple practices she implements herself.

2:00Dr. Rangan Chatterjee:I genuinely believe that a lot of us don't even realise how stressed we are.

2:05Dr Tara Swart:I agree.

2:05Dr. Rangan Chatterjee:Many doctors, including myself, say that 80 to 90 % of what we see in any given day is in some way related to stress, right?

2:15Dr Tara Swart:As a neuroscientist, I would say that's where the stress piece really lands for me. Because your brain's perception of what is going on is going to have this cascade effect on the rest of your body. So if you perceive, basically your brain perceives that there's a threat to your survival, then it's going to signal for your cortisol levels to rise. So your adrenal glands will release more cortisol. That goes around in the blood. It crosses the blood-brain barrier. And the receptors in the brain can see that you're on high alert all the time. And so that process is pro-inflammatory. So that has all sorts of knock-on effects on your cardiovascular system, your immunity, your gastrointestinal system.

3:01Dr Tara Swart:And it's very dehydrating. So, you know, that can show up on your skin and your hairs, your scalp. And the other thing is that as a very ancient survival mechanism, that encourages storage of fat in the abdominal fat cells. So basically, you would kind of have very dry skin, frizzy hair, a bigger belly that you can't shift, sleep disturbance, probably some kind of digestive problems. And it's all, you know, what's behind all of that is stress.

3:30Dr. Rangan Chatterjee:Yeah. I've seen firsthand how many people this impacts physical health mental health emotional health the whole shebang when we're chronically stressed stress's impact on our physical health I think is profound and I don't think the public know enough about it and frankly I don't think our profession

3:51Dr Tara Swart:knows enough about it no it's because it's kind of behind whatever inflammatory you know marker you're seeing, it's almost like it's hidden. So, you know, even if we understand that a certain disease is kind of like underpinned by inflammation, we're still not necessarily taking that step back and saying, what are the stress factors in your life? We're much more likely as a profession of doctors to say, keep a food diary, you know, how much exercise do you do? How do you sleep? And keep focusing on those physical things. And I think that's a problem. But I also think some of the things that we learned during the pandemic, whether it was just the benefits of being in nature more, or whether it was understanding mental health better, I think is opening the door to the medical profession and educating the population about stress and how big an impact it has on all of those other things.

4:53so you could take two people let's say you and I and we could have the same job like we've actually

4:57Dr Tara Swart:had in the NHS as junior doctors and one of us could burn out and the other one doesn't why is that so partly there are things that you can do to build your mental resilience to build your resilience to stress so if you have those tools and practices if you've been doing them for years or you incorporate them now, that can help you to withstand stress. But the other thing is that there's clearly different thresholds for different people of what causes them to actually burn out. So, you know, let's say you get someone gets divorced. Someone might find it a difficult experience, but, you know, get through it, move on, and somebody else might completely break down.

5:42Dr Tara Swart:so basically two things one is that we each have our own starting point or threshold and two we can do things to build that up and I really found that actually in the pandemic around the time that we last you know we spoke on the podcast is that because I had been practicing yoga and meditation and, you know, walking in nature and bathing with salts and, you know, just all the thing, journaling, because I'd been doing those things for so long, I could really immediately draw on the help that I can get from those things. But, you know, a message that I kept putting out there is that even if you've never done these things before, if you start now, it will help you.

6:28Dr Tara Swart:so there's two main ways to offload stress from your system one is physical exercise which sweats out the cortisol from your body and the other one is speaking out loud or possibly journaling as well but I think speaking you know speaking with someone because then you've got that sort of social connection piece but instead of ruminating on your thoughts if you actually get them out of your brain body system that reduces your cortisol levels too look the truth is Tara this is something I've

7:02Dr. Rangan Chatterjee:realized is an issue in my own life over the last few years because my best mates are still the mates I made at university yeah and they live hundreds of miles away from me and so literally four weekends ago we got together we went to Wales for a weekend and um it was a very different weekend from how we might have done it in our 20s we went walking in the hills yeah and it was amazing just three of us actually but I think we really opened up and shared things with each other that I don't think we we have done in ages and I think we all felt lighter when we left and you

7:42Dr Tara Swart:know drove home and returned home to our families you know being with people that you trust that you've got such a long history with that you can share things with that maybe you find that some of the issues that you're facing in life, you're not alone in them. You know, there's just so much benefit from that.

8:00Dr. Rangan Chatterjee:Are you open to sharing what you do on a daily basis to keep yourself in check with yourself?

8:06Dr Tara Swart:So as soon as I wake up in the morning, before I start to have start to think things like, oh, what's the time and you know, what do I have to do today? I immediately give gratitude for my pillowcase, my pillow, my mattress, my mattress topper and my bedding. So I, so I'm, I'm intentionally pushing myself towards that oxytocin state rather than the cortisol state. Um, as soon as I I'm aware that I become awake, I then do deep breathing whilst I'm still in bed. And I really feel into like all the directions that I'm breathing in. And I just see like, is there any tension somewhere or?

8:44Dr. Rangan Chatterjee:So you're tuning into your body immediately. immediately yeah you're not allowing yourself I guess often into the emails the social media the news where you know you suddenly you've lost touch with your body and you write into your

8:57Dr Tara Swart:brain and your thoughts right yeah I mean I don't have my phone in my bedroom so I and it's several floors down so I it's quite a while till I can get to my phone um and yeah I got a I got an old fashioned alarm clock because I just didn't want to like have to you know that's people's biggest excuse isn't it I use my phone as my alarm clock um so gratitude breathing breathing yeah and then then I get up and I I take my probiotic first thing because I have to give a 10 minute gap before I can eat or drink anything and then I will look at my phone but what I love about that is

9:39Dr. Rangan Chatterjee:what you have just said you do as a neuroscientist, former doctor, coach, right? With all your knowledge and experience of helping people, you have built into your life a practice, dare I say, a ritual each morning whereby within minutes, it's not much. That gratitude is not much. That breathing is not much. And you know, 10, 15 minutes later, you're on your phone, right? That's very achievable for people.

10:09Dr Tara Swart:Yeah. But I'll add that because I have that 10 minute gap until I can drink my cup of tea, that's why I look at my phone because I'm kind of waiting. But making my cup of tea, whether it's regular tea or matcha tea, whether I'm using mushroom powders or not, that is a ritual for me. That is like a sacred moment. Like the phone is left behind and I do that almost like a form of meditation.

10:34Dr. Rangan Chatterjee:Why? um I like I like rituals what is a ritual a ritual is something that you do intentionally

10:44Dr Tara Swart:so it's not just a routine it's something that you do regularly but you do it very intentionally and I so I try to bring rituals into my life so that I've got it's like a patchwork quilt there's moments of mindfulness throughout my day and that to me is one of them and also then when I drink the cup of tea, I savour it like so much. Like, so that, you know, that's okay. I've looked at my phone for a few minutes, but I've got another pause there and, you know, then I'll go and get like ready for the day.

11:15Dr. Rangan Chatterjee:Yeah. What it really speaks to, to me, is that you have spent time getting to know yourself.

11:21Dr Tara Swart:Yeah.

11:22Dr. Rangan Chatterjee:Right. So you know what works for you. Yeah. We've been talking a lot about stress, right? And the damaging effects of too much stress. One of the antidotes is nature, right?

11:35Dr Tara Swart:Nature is the palette that we have existed in since the beginning of time. And so we all feel a sense of beauty when we're in nature. And, you know, we know that when we're in nature, our blood pressure goes down, our heart rate goes down. There are certain trees that secrete chemicals called phytoncides that boost the natural killer cells in our immune system. So there's a lot of good stuff going on when we're in nature.

12:02Dr. Rangan Chatterjee:We all feel good when we're in the forest or in nature, right? Generally speaking, it's hardwired into us, isn't it?

12:11Dr Tara Swart:Yeah, yeah.

12:11Dr. Rangan Chatterjee:For a number of reasons. The difficulty there, of course, is that the world is becoming more and more urbanized.

12:18Dr Tara Swart:So even just having more plants in your house has the effect that I mentioned of the trees in the forest. Yeah, it is harder if you're living in an urban environment, but there are amazing parks in most cities. So trying to get to them, but even just noticing the trees that you can see in the skyline kind of thing or a body of water.

12:41Dr. Rangan Chatterjee:Yeah, it makes a difference. I've seen research on fractals, which are these, of course, as you know, these geometric shapes that we only get in nature, that when a human eye sees a fractal, you lower levels of the stress hormone cortisol. So I think that's one of the many reasons why nature is so powerful. We've covered a lot. To finish off, though, simple question. in all of your experience, doctor, neuroscientist, coach, lecturer, whatever it might be, what are some of the most impactful changes and lifestyle choices that people can bring into their lives that will improve the quality of them immediately?

13:30Dr Tara Swart:So the year that was a game changer for me was the year that I decided to add in two or three micro habits per quarter. So I started the year and I identified three things that I was going to do. And also knowing that some quarters, one of those was just going to fall by the wayside and not actually get incorporated. But what it meant was, because they were such easy things that by the end of, you know, by the end of March, I was like, okay, like, what else can I do? So another three. And it meant that by the end of the year, I looked back and I had 10 things I was now doing without question that had not been habits the year before.

14:08So I'm going to start with some

14:11Dr Tara Swart:really simple basic ones because I think it's always worth repeating these. Things like drinking enough water. I mean, just going from being in a slightly dehydrated state to being in a properly hydrated state all the time will make you feel different. Getting enough sleep and going to bed and waking up at regular times has been shown to be really important. But then I'd like to, like slightly switch and say that the more recent research on the benefits to your mental health, your health and longevity of spending time in nature and having really positive, meaningful social connections and having a purpose that transcends yourself.

14:52Dr Tara Swart:These are the three things that I'm more focused on now, having kind of, you know, got the basics mostly right.

14:58Dr. Rangan Chatterjee:I love it.

15:28Dr. Rangan Chatterjee:of books that I'm reading, quotes that I'm thinking about, exciting research I've come across and so much more. I really think you're going to love it. The goal is for it to be a small yet powerful dose of feel good to get you ready for the weekend. You can sign up for it free of charge at drchatterjee.com forward slash Friday Five. I hope you have a wonderful weekend. Make sure you have pressed subscribe and I'll be back next week with my long form conversation on Wednesday and the latest episode of Bite Science next Friday.