1 00:00:02,800 --> 00:00:06,360 Speaker 1: Hey bam, Hello sunshine. Today on the bright Side, it's 2 00:00:06,400 --> 00:00:10,520 Speaker 1: Wellness Wednesday, and we're talking stress with physician and public 3 00:00:10,520 --> 00:00:14,600 Speaker 1: health expert doctor Aditina Rucar. We're learning about how stress 4 00:00:14,600 --> 00:00:17,479 Speaker 1: shows up in our bodies and actual tools to help 5 00:00:17,560 --> 00:00:21,200 Speaker 1: manage it right in the moment. It's Wednesday, June twenty sixth. 6 00:00:21,239 --> 00:00:24,800 Speaker 2: I'm Danielle Robe and I'm Simone Voice, and this is 7 00:00:24,840 --> 00:00:30,000 Speaker 2: the bright side from Hello Sunshine, see money. 8 00:00:30,000 --> 00:00:33,519 Speaker 1: I came across the statistic that really shocked me. Tell me, 9 00:00:33,840 --> 00:00:37,479 Speaker 1: thirty four percent of Americans reported that their stress is 10 00:00:37,600 --> 00:00:42,960 Speaker 1: completely overwhelming on most days. So I imagine that a 11 00:00:43,000 --> 00:00:45,440 Speaker 1: majority of people deal with stress on a daily basis. 12 00:00:45,479 --> 00:00:46,000 Speaker 2: I know I do. 13 00:00:46,560 --> 00:00:49,160 Speaker 1: But to think that over a quarter of the population 14 00:00:49,320 --> 00:00:53,639 Speaker 1: feels just completely overwhelmed by it daily, that's pretty concerning. 15 00:00:53,960 --> 00:00:56,760 Speaker 2: It makes me wonder what more can we do to 16 00:00:57,160 --> 00:00:59,240 Speaker 2: control it and to treat it and to manage it. 17 00:00:59,280 --> 00:01:01,600 Speaker 2: I mean, I certainly have my days, but I'm at 18 00:01:01,640 --> 00:01:04,600 Speaker 2: the stage in my life, Danielle where my stress, in 19 00:01:04,640 --> 00:01:07,840 Speaker 2: my burnout isn't as much related to my career. It's 20 00:01:07,920 --> 00:01:11,080 Speaker 2: really my home life. It's like being a parent, you know, 21 00:01:11,120 --> 00:01:13,880 Speaker 2: it's managing a home it's all of those things. 22 00:01:13,920 --> 00:01:14,520 Speaker 3: How about you. 23 00:01:14,880 --> 00:01:19,840 Speaker 1: I totally get that. You know, I actually don't notice 24 00:01:19,959 --> 00:01:22,440 Speaker 1: that I'm stressed. I had a therapist tell me that 25 00:01:22,720 --> 00:01:26,319 Speaker 1: I don't notice that I'm anxious because I've just run anxious. 26 00:01:25,880 --> 00:01:26,559 Speaker 2: My whole life. 27 00:01:26,720 --> 00:01:29,039 Speaker 1: I guess, but I don't like feel it in my body. Really, 28 00:01:29,080 --> 00:01:32,199 Speaker 1: I never considered myself a stressed out person. And then 29 00:01:33,000 --> 00:01:36,120 Speaker 1: I'll take a vacation and I wake up by the 30 00:01:36,160 --> 00:01:39,319 Speaker 1: beach or not having all the to do lists, and 31 00:01:39,360 --> 00:01:43,160 Speaker 1: I realize how stressed I actually am that I'm running 32 00:01:43,200 --> 00:01:45,760 Speaker 1: at such a high meter all the time. 33 00:01:45,760 --> 00:01:47,760 Speaker 2: Do you ever have that one hundred percent? Well, I 34 00:01:47,760 --> 00:01:49,800 Speaker 2: think a lot of the stress that's in our lives 35 00:01:49,880 --> 00:01:53,760 Speaker 2: is because we overschedule ourselves. I was recently researching happiness, 36 00:01:54,320 --> 00:01:58,840 Speaker 2: and the only way to allow room for spontaneity and 37 00:01:58,960 --> 00:02:03,680 Speaker 2: serendipity in our life, which creates more happiness is to 38 00:02:03,720 --> 00:02:08,880 Speaker 2: move away from overscheduling to allow room for flexibility and looseness. 39 00:02:09,040 --> 00:02:10,480 Speaker 2: I think that's kind of a way that we can 40 00:02:10,600 --> 00:02:11,480 Speaker 2: treat stress too. 41 00:02:11,760 --> 00:02:14,680 Speaker 1: I love that you said that because I actually interviewed 42 00:02:14,720 --> 00:02:17,840 Speaker 1: somebody on happiness and they said, it's not about trying 43 00:02:17,919 --> 00:02:20,280 Speaker 1: to get more time it's about making the time you 44 00:02:20,360 --> 00:02:20,880 Speaker 1: have rich. 45 00:02:21,680 --> 00:02:23,880 Speaker 2: But we've got a lot of theories as always, Danielle, 46 00:02:23,919 --> 00:02:26,440 Speaker 2: there's no shortage of theories between us. But today it's 47 00:02:26,480 --> 00:02:29,440 Speaker 2: time to get answers, and we're going straight to doctor 48 00:02:29,480 --> 00:02:32,720 Speaker 2: Aditi Narukar for that. She's a physician at the Harvard 49 00:02:32,760 --> 00:02:38,040 Speaker 2: Medical School, a mental health expert who specializes in stress management, resilience, 50 00:02:38,160 --> 00:02:41,320 Speaker 2: and burnout, and she says she strives to leave people 51 00:02:41,360 --> 00:02:45,639 Speaker 2: feeling optimistic and empowered to make meaningful changes in their 52 00:02:45,639 --> 00:02:48,920 Speaker 2: lives by understanding stress and managing it. I think it 53 00:02:49,000 --> 00:02:53,440 Speaker 2: starts with making small, meaningful changes that have a lasting, 54 00:02:53,560 --> 00:02:54,560 Speaker 2: cumulative effect. 55 00:02:55,400 --> 00:02:59,519 Speaker 1: Doctor Narukar is the author of the Five Resets Rewire 56 00:02:59,560 --> 00:03:02,760 Speaker 1: Your Brain and Body for Less Stress and More Resilience. 57 00:03:03,400 --> 00:03:07,040 Speaker 1: In her book, she offers bite sized, yet actionable resets 58 00:03:07,280 --> 00:03:09,600 Speaker 1: to implement into our everyday lives. 59 00:03:10,080 --> 00:03:12,000 Speaker 2: Danielle, let's get right to it. I think we could 60 00:03:12,080 --> 00:03:14,079 Speaker 2: use some stress help right now, so we're going to 61 00:03:14,120 --> 00:03:16,640 Speaker 2: bring in doctor a Dt. Doctor a DT, welcome to 62 00:03:16,680 --> 00:03:17,480 Speaker 2: the bright Side. 63 00:03:18,040 --> 00:03:20,160 Speaker 4: I am so happy to be here with both of you. 64 00:03:20,760 --> 00:03:22,600 Speaker 1: We are so happy to have you, and you are 65 00:03:22,600 --> 00:03:26,800 Speaker 1: a leading expert in the study of stress and resilience. 66 00:03:27,200 --> 00:03:29,480 Speaker 1: So we have a ton of questions about how better 67 00:03:29,480 --> 00:03:32,160 Speaker 1: to identify and cope with stress. But before we get 68 00:03:32,160 --> 00:03:37,320 Speaker 1: into solutions, will you talk about stress from a physiological standpoint, 69 00:03:37,360 --> 00:03:40,640 Speaker 1: like what is happening in our bodies when we feel stressed. 70 00:03:41,080 --> 00:03:44,000 Speaker 4: When you are feeling a sense of stress, your brain 71 00:03:44,520 --> 00:03:48,000 Speaker 4: is led by the amygdala. It is a small almond 72 00:03:48,040 --> 00:03:51,440 Speaker 4: shape structure deep in the brain, and its main purpose 73 00:03:51,560 --> 00:03:55,720 Speaker 4: is survival and self preservation. Your amygdalah turns on when 74 00:03:55,760 --> 00:03:58,680 Speaker 4: you feel a sense of stress because it is trying 75 00:03:58,720 --> 00:04:02,520 Speaker 4: to keep you safe. What's fascinating about the science is 76 00:04:02,520 --> 00:04:05,440 Speaker 4: that there are two kinds of stress, and not all 77 00:04:05,480 --> 00:04:09,800 Speaker 4: stress is created equal. You have the healthy, positive, good 78 00:04:09,920 --> 00:04:13,840 Speaker 4: kind of stress, and then you have the unhealthy negative stress. 79 00:04:14,000 --> 00:04:16,359 Speaker 4: So when you and I and everyone say, you know, 80 00:04:16,360 --> 00:04:18,400 Speaker 4: I'm having a stressful day, It's been a really hard 81 00:04:18,400 --> 00:04:20,800 Speaker 4: week and I'm so stressed, what we're talking about is 82 00:04:20,839 --> 00:04:23,680 Speaker 4: that bad kind of unhealthy stress. In scientific terms, it's 83 00:04:23,760 --> 00:04:26,680 Speaker 4: known as maladaptive stress. The healthy kind of stress is 84 00:04:26,680 --> 00:04:31,560 Speaker 4: known as adaptive stress. Healthy positive stress moves your life forward. 85 00:04:31,720 --> 00:04:35,240 Speaker 4: Examples are maybe rooting for your favorite sports team, falling 86 00:04:35,279 --> 00:04:40,640 Speaker 4: in love, getting a new house, or buying a new car, graduating, 87 00:04:40,720 --> 00:04:42,920 Speaker 4: all of these things, meeting your new best friend. All 88 00:04:42,960 --> 00:04:46,560 Speaker 4: of these things are positive, healthy things that happen in 89 00:04:46,600 --> 00:04:50,240 Speaker 4: your life, and they help move your life forward. Unhealthy 90 00:04:50,240 --> 00:04:54,120 Speaker 4: stress is what causes the problems, both mental and physical. 91 00:04:54,440 --> 00:04:55,400 Speaker 3: The goal of life. 92 00:04:55,279 --> 00:04:57,120 Speaker 4: Is not to live a life with zero stress. It's 93 00:04:57,120 --> 00:05:00,640 Speaker 4: actually biologically impossible to do that. I live a life 94 00:05:00,720 --> 00:05:04,280 Speaker 4: with healthy, manageable stress that can serve you rather than 95 00:05:04,320 --> 00:05:04,680 Speaker 4: harve you. 96 00:05:05,000 --> 00:05:09,080 Speaker 2: I'm stuck on this idea of good stress. I don't 97 00:05:09,120 --> 00:05:13,200 Speaker 2: know that I understand it because I've always associated stress 98 00:05:13,520 --> 00:05:16,120 Speaker 2: with a negative connotation in my mind. So can you 99 00:05:16,240 --> 00:05:20,560 Speaker 2: elaborate on how we reframe how to think about stress. 100 00:05:21,160 --> 00:05:23,760 Speaker 2: Is it similar to cholesterol, where there's good stress and 101 00:05:23,800 --> 00:05:24,400 Speaker 2: bad stress. 102 00:05:24,960 --> 00:05:26,400 Speaker 3: That's a great analogy. I love it. 103 00:05:26,839 --> 00:05:31,000 Speaker 4: So when you and I, Simone, or you know, you're 104 00:05:31,040 --> 00:05:33,479 Speaker 4: talking to your friends, your colleagues, you're like, oh my god. 105 00:05:33,480 --> 00:05:35,240 Speaker 4: If you and Danielle are having a tough week. On 106 00:05:35,279 --> 00:05:37,400 Speaker 4: the bright side, you have a lot of interviews and 107 00:05:37,440 --> 00:05:39,200 Speaker 4: many things happening, You're like, wow, this is a really 108 00:05:39,240 --> 00:05:42,279 Speaker 4: stressful week. We use the word stress, we throw it 109 00:05:42,320 --> 00:05:45,720 Speaker 4: around in everyday language, and it's actually maladaptive stress that 110 00:05:45,760 --> 00:05:48,359 Speaker 4: we're talking about, but the good kind of stress. The 111 00:05:48,440 --> 00:05:51,159 Speaker 4: reason good stress even exists for the brain in the 112 00:05:51,200 --> 00:05:56,120 Speaker 4: body is because your brain needs time and space to 113 00:05:56,240 --> 00:05:59,840 Speaker 4: adapt to a change, even if it's something positive. That 114 00:06:00,160 --> 00:06:03,440 Speaker 4: is why change is considered a stress to the brain. 115 00:06:03,560 --> 00:06:05,800 Speaker 4: Even positive change is energy. 116 00:06:06,000 --> 00:06:08,279 Speaker 2: A way to think of stress. When you were telling 117 00:06:08,360 --> 00:06:11,040 Speaker 2: me about all those positive changes, I was thinking about 118 00:06:11,480 --> 00:06:13,479 Speaker 2: like energetic momentum. 119 00:06:13,839 --> 00:06:17,720 Speaker 4: Yeah, So you know, in physics especially, there is that 120 00:06:17,880 --> 00:06:20,920 Speaker 4: potential energy and kinetic energy. 121 00:06:21,080 --> 00:06:22,680 Speaker 3: Right, potential energy. 122 00:06:22,400 --> 00:06:28,000 Speaker 4: Is still and stagnant, and then kinetic energy is energy 123 00:06:28,160 --> 00:06:31,159 Speaker 4: in motion. And your brain doesn't know the difference between 124 00:06:31,200 --> 00:06:34,360 Speaker 4: being excited or being fearful. And so what you can 125 00:06:34,400 --> 00:06:37,080 Speaker 4: do when you're thinking about the energy of you know, 126 00:06:37,200 --> 00:06:39,640 Speaker 4: new changes in your life or new events in your life. 127 00:06:39,760 --> 00:06:42,720 Speaker 4: When you feel that sense of fear, the energy of fear, 128 00:06:43,240 --> 00:06:46,040 Speaker 4: you can transform it into the energy of excitement by 129 00:06:46,360 --> 00:06:48,440 Speaker 4: just reframing that conversation. 130 00:06:47,960 --> 00:06:50,680 Speaker 3: In your head. But it has to be within a 131 00:06:50,800 --> 00:06:52,480 Speaker 3: certain bounds. 132 00:06:52,560 --> 00:06:56,880 Speaker 4: Meaning, if that stress is this runaway train that's just 133 00:06:56,960 --> 00:06:59,520 Speaker 4: going on and on, it's hard to feel a sense 134 00:06:59,520 --> 00:07:02,080 Speaker 4: of excitement, right because you are so overwhelmed with your 135 00:07:02,120 --> 00:07:04,880 Speaker 4: stress your brain and your body because the mind body connection, 136 00:07:05,360 --> 00:07:08,440 Speaker 4: that amygdala is like volume twenty, and so you want 137 00:07:08,440 --> 00:07:11,800 Speaker 4: to get that amygdalah back to volume five and hopefully 138 00:07:11,840 --> 00:07:15,160 Speaker 4: off all together so that it feels that that healthy 139 00:07:15,200 --> 00:07:19,200 Speaker 4: stress that you have can feel productive and beneficial to 140 00:07:19,280 --> 00:07:21,280 Speaker 4: your life and it can help you thrive rather than 141 00:07:21,360 --> 00:07:23,119 Speaker 4: just merely being in survival mode. 142 00:07:23,760 --> 00:07:26,280 Speaker 1: I want to talk about the mind body connection a 143 00:07:26,280 --> 00:07:30,360 Speaker 1: little more because we talked about where stress lives in 144 00:07:30,400 --> 00:07:33,040 Speaker 1: the body, But how do you recognize it in your body? 145 00:07:33,080 --> 00:07:36,600 Speaker 1: Because I think it could be confused maybe with anxiety. 146 00:07:37,840 --> 00:07:39,640 Speaker 1: Do you feel it in your gut? How do you 147 00:07:39,760 --> 00:07:41,240 Speaker 1: know when you're stressed out? 148 00:07:41,920 --> 00:07:45,200 Speaker 4: That is the million dollar question, because there are truly 149 00:07:45,360 --> 00:07:49,880 Speaker 4: one million flavors of stress and everyone has a different manifestation. 150 00:07:51,360 --> 00:07:53,280 Speaker 4: I like to say that it's the canary in the 151 00:07:53,320 --> 00:07:56,280 Speaker 4: coal mine, and we all have a canary song. And 152 00:07:56,840 --> 00:08:01,120 Speaker 4: you know, historically coal miners going down into the minds, 153 00:08:01,520 --> 00:08:04,560 Speaker 4: they would bring a canary with them, and the canary 154 00:08:04,880 --> 00:08:08,000 Speaker 4: a bird would sing and the minute the air got bad, 155 00:08:08,640 --> 00:08:10,880 Speaker 4: the singing would stop, and then they would say, oh 156 00:08:10,920 --> 00:08:12,480 Speaker 4: wait a second, it's time to get out of the 157 00:08:12,480 --> 00:08:16,520 Speaker 4: coal mines. And we all have a canary song, you know. 158 00:08:16,600 --> 00:08:18,880 Speaker 4: For me, I was a stress patient before I became 159 00:08:18,920 --> 00:08:22,560 Speaker 4: an expert in stress, and my canary song was a 160 00:08:22,600 --> 00:08:25,800 Speaker 4: stampede of wild horses. It felt like my chesty palpitations. 161 00:08:26,160 --> 00:08:30,800 Speaker 4: For other people, their canary song could be headaches or dizziness, fatigue, 162 00:08:31,000 --> 00:08:35,480 Speaker 4: abdominal pain, feeling anxious or irritable, a sense of hypervigilance, 163 00:08:35,679 --> 00:08:38,760 Speaker 4: being quick to anger head to toe. There are so 164 00:08:39,040 --> 00:08:41,880 Speaker 4: many things that your body can do in terms of 165 00:08:41,880 --> 00:08:44,319 Speaker 4: signs and symptoms. Of course, the first is to always 166 00:08:44,320 --> 00:08:47,080 Speaker 4: talk to your doctor to see what the cause of 167 00:08:47,120 --> 00:08:50,520 Speaker 4: your whatever sign is. And then often if there is 168 00:08:50,600 --> 00:08:53,600 Speaker 4: no cause, we say it's a diagnosis of exclusion. That's 169 00:08:53,600 --> 00:08:57,400 Speaker 4: what we say stress is. And surprisingly, sixty to eighty 170 00:08:57,440 --> 00:09:00,680 Speaker 4: percent of all doctors' visits here in the US have 171 00:09:00,720 --> 00:09:04,640 Speaker 4: a stress related component. Even though only three percent of 172 00:09:04,720 --> 00:09:07,200 Speaker 4: doctors counsel their patients for stress. 173 00:09:07,320 --> 00:09:09,160 Speaker 3: That's a huge percentage. 174 00:09:11,080 --> 00:09:13,280 Speaker 1: We're taking a quick break, but when we come back, 175 00:09:13,480 --> 00:09:16,760 Speaker 1: doctor Narukar tells us how we can rewire our brain 176 00:09:16,960 --> 00:09:32,720 Speaker 1: to experience less stress, and we're back with doctor Narukar. Okay, doctor, 177 00:09:32,800 --> 00:09:35,040 Speaker 1: it is very clear to me that some people exhibit 178 00:09:35,120 --> 00:09:38,000 Speaker 1: high stress and some people are just really care free. 179 00:09:38,520 --> 00:09:40,680 Speaker 1: Are there one, two, or three things that you think 180 00:09:40,720 --> 00:09:43,880 Speaker 1: the average person can do to lower their stress levels. 181 00:09:44,640 --> 00:09:47,120 Speaker 4: Of the many things that you could do, you can 182 00:09:47,120 --> 00:09:50,719 Speaker 4: do something called stop Breathe B. It's a three second exercise. 183 00:09:50,800 --> 00:09:53,960 Speaker 4: It can help reset your stress and help to rewire 184 00:09:53,960 --> 00:09:55,920 Speaker 4: your brain and body over time. That's what you want 185 00:09:55,920 --> 00:09:58,160 Speaker 4: to do, and we can do it together. You stop 186 00:09:58,200 --> 00:10:02,280 Speaker 4: whatever you're doing, you breathe, Take a deep breath in 187 00:10:02,360 --> 00:10:05,880 Speaker 4: and out, and you be so you think about your 188 00:10:05,880 --> 00:10:09,360 Speaker 4: body if you are standing up, or maybe you're doing dishes, 189 00:10:09,480 --> 00:10:11,880 Speaker 4: or in the morning when you're getting your kids ready 190 00:10:11,880 --> 00:10:15,720 Speaker 4: for school, or right before you know you click join zoom. 191 00:10:16,080 --> 00:10:17,280 Speaker 3: That's a great time. 192 00:10:17,200 --> 00:10:19,959 Speaker 4: To do it because you want to practice stop breathe 193 00:10:20,000 --> 00:10:25,720 Speaker 4: B the three second reset right before a mundane, repetitive task. 194 00:10:25,840 --> 00:10:27,679 Speaker 3: The more mundane the better. 195 00:10:27,960 --> 00:10:29,880 Speaker 4: Something that you're about to start that's going to bring 196 00:10:29,920 --> 00:10:34,400 Speaker 4: a cascade and flood of stress and negative emotions. And 197 00:10:34,520 --> 00:10:38,480 Speaker 4: so stop breathebe can work because it taps into your 198 00:10:38,480 --> 00:10:41,840 Speaker 4: mind body connection. It gets you out of that what 199 00:10:42,200 --> 00:10:47,120 Speaker 4: if thinking future doom and gloom the amygdala, and back 200 00:10:47,240 --> 00:10:50,319 Speaker 4: to what is in the here and now. It grounds 201 00:10:50,360 --> 00:10:53,120 Speaker 4: you in the present moment. And if you practice stop 202 00:10:53,160 --> 00:10:55,480 Speaker 4: Breathe B throughout the day. I used to practice at 203 00:10:55,480 --> 00:10:58,560 Speaker 4: twenty thirty times throughout the day at different moments, it 204 00:10:58,600 --> 00:11:02,600 Speaker 4: can help decrease your sense of anxiety and overwhelm that 205 00:11:02,760 --> 00:11:07,920 Speaker 4: feeling of hypervigilance anxiousness, and in time tap into your 206 00:11:07,960 --> 00:11:08,800 Speaker 4: mind body connection. 207 00:11:09,280 --> 00:11:12,160 Speaker 2: So the more that we practice these stress relieving techniques 208 00:11:12,200 --> 00:11:15,640 Speaker 2: like stop Breathe B, the easier it becomes to regulate 209 00:11:15,679 --> 00:11:17,199 Speaker 2: stress in the body and mind. 210 00:11:17,640 --> 00:11:18,199 Speaker 3: That's right. 211 00:11:18,320 --> 00:11:22,760 Speaker 4: There is this term called neuroplasticity. It's a very long, 212 00:11:22,800 --> 00:11:26,120 Speaker 4: fancy medical word. It simply means that your brain is 213 00:11:26,160 --> 00:11:28,320 Speaker 4: a muscle. So just like you would train a bicep, 214 00:11:28,360 --> 00:11:31,680 Speaker 4: you would do you know, ten bicep curls, and you'd fatigue, 215 00:11:31,720 --> 00:11:34,480 Speaker 4: and then the next day maybe you would do twenty, 216 00:11:35,120 --> 00:11:38,440 Speaker 4: and over time you can get stronger with your muscles, 217 00:11:38,480 --> 00:11:40,920 Speaker 4: your biceps. Your brain can do the same thing. And 218 00:11:41,000 --> 00:11:44,040 Speaker 4: so as you keep practicing stop Breathe B and all 219 00:11:44,080 --> 00:11:46,520 Speaker 4: the other techniques that you do to rewire your brain 220 00:11:46,559 --> 00:11:49,600 Speaker 4: for less stress, what happens over time is that that 221 00:11:49,679 --> 00:11:52,240 Speaker 4: information in your brain goes from like a one lane 222 00:11:52,320 --> 00:11:54,720 Speaker 4: dirt road into this like eight Lane Highway. 223 00:11:55,160 --> 00:11:58,040 Speaker 2: I came across this survey from twenty twenty one that 224 00:11:58,120 --> 00:12:02,320 Speaker 2: really struck me. It was surveyed fifteen hundred workers and 225 00:12:02,360 --> 00:12:04,679 Speaker 2: found that more than half of them felt burned out 226 00:12:04,720 --> 00:12:08,320 Speaker 2: from their jobs. Women have reported higher levels of burnout 227 00:12:08,360 --> 00:12:11,320 Speaker 2: than men, and as of twenty twenty one, that gap 228 00:12:11,360 --> 00:12:15,240 Speaker 2: had more than doubled. Is there a difference between stress 229 00:12:15,240 --> 00:12:15,800 Speaker 2: and burnout? 230 00:12:16,160 --> 00:12:17,520 Speaker 3: You can think of it this way. 231 00:12:18,120 --> 00:12:23,400 Speaker 4: Stress is a short term thing, right, Like, ideally you 232 00:12:23,480 --> 00:12:26,240 Speaker 4: have stress, it's something that happens and you come back 233 00:12:26,240 --> 00:12:29,800 Speaker 4: to baseline, and burnout is what happens when that baseline 234 00:12:30,040 --> 00:12:32,640 Speaker 4: is never reached. It's just this ongoing stress. So that's 235 00:12:32,679 --> 00:12:37,000 Speaker 4: what increases your risk of burnout. The fascinating thing about 236 00:12:37,000 --> 00:12:40,160 Speaker 4: burnout over the past several years is that the definition 237 00:12:40,200 --> 00:12:43,480 Speaker 4: has really changed. So back in twenty nineteen is when 238 00:12:43,480 --> 00:12:47,679 Speaker 4: it was finally recognized by the WHO as an occupational 239 00:12:47,720 --> 00:12:51,400 Speaker 4: phenomenon and it was recognized as like a real clinical syndrome. 240 00:12:51,640 --> 00:12:55,040 Speaker 4: It finally gave a name to something that many workers 241 00:12:55,040 --> 00:12:58,640 Speaker 4: were feeling. But over the past several years, what burnout 242 00:12:58,640 --> 00:13:00,959 Speaker 4: looks like in the face of burn has really changed. 243 00:13:00,960 --> 00:13:03,600 Speaker 4: So when you think about classical symptoms of burnout, you 244 00:13:03,640 --> 00:13:09,160 Speaker 4: think of someone who's apathetic or disengage, not very motivated, lethargic. 245 00:13:09,480 --> 00:13:13,160 Speaker 4: So in one most recent study, sixty percent of people 246 00:13:13,160 --> 00:13:16,240 Speaker 4: with burnout had an inability to disconnect from work as 247 00:13:16,240 --> 00:13:20,480 Speaker 4: their main feature. But increasingly, it's burnout is becoming difficult 248 00:13:20,520 --> 00:13:24,480 Speaker 4: to identify in yourself and others, simply because what burnout 249 00:13:24,600 --> 00:13:26,160 Speaker 4: looks like has really changed. 250 00:13:26,520 --> 00:13:30,040 Speaker 1: Women have reported higher levels of burnout than men for years. 251 00:13:30,520 --> 00:13:33,520 Speaker 1: Some of the reasons I've heard are that women are 252 00:13:33,559 --> 00:13:37,360 Speaker 1: more likely to be heads of single parent families, more 253 00:13:37,440 --> 00:13:40,520 Speaker 1: likely to take on unpaid labor, less likely to be 254 00:13:40,559 --> 00:13:45,959 Speaker 1: promoted than men, so there's financial stress. Do women biologically, 255 00:13:46,040 --> 00:13:49,240 Speaker 1: physiologically experience burnout different than men? 256 00:13:49,520 --> 00:13:52,480 Speaker 4: I will say that there is nothing inherently different in 257 00:13:52,679 --> 00:13:55,240 Speaker 4: a woman's biology and a men's biology in terms of 258 00:13:55,240 --> 00:14:00,360 Speaker 4: stress and burnout. However, we are socialized to experience burnout 259 00:14:00,400 --> 00:14:05,760 Speaker 4: and stress differently, many of us women. We really abide 260 00:14:05,760 --> 00:14:09,720 Speaker 4: by this resilience myth that if you are feeling burnt out, 261 00:14:09,760 --> 00:14:13,400 Speaker 4: you must not be that resilient, which is a complete 262 00:14:13,440 --> 00:14:16,880 Speaker 4: myth because we know that even amongst the most resilient people, 263 00:14:16,920 --> 00:14:20,440 Speaker 4: thirty percent still experience burnout. So resilience is protective, but 264 00:14:20,480 --> 00:14:23,480 Speaker 4: it's not enough to prevent burnout. And the second thing 265 00:14:23,600 --> 00:14:27,560 Speaker 4: that many women and people in general, but particularly women 266 00:14:28,680 --> 00:14:32,960 Speaker 4: face is this idea of toxic resilience, which is, you've 267 00:14:32,960 --> 00:14:37,360 Speaker 4: heard of toxic positivity, but toxic resilience is a manifestation 268 00:14:37,400 --> 00:14:42,960 Speaker 4: of hustle culture is pushing past boundaries, productivity at all costs, 269 00:14:43,240 --> 00:14:48,320 Speaker 4: and inability to say no. And true resilience leans into 270 00:14:48,360 --> 00:14:51,320 Speaker 4: this idea of self compassion and giving yourself grace. Toxic 271 00:14:51,360 --> 00:14:54,480 Speaker 4: resilience doesn't. What does toxic resilience look like? Just look 272 00:14:54,520 --> 00:14:57,320 Speaker 4: around you know, you can take on that extra deadline. 273 00:14:57,600 --> 00:14:58,280 Speaker 3: You're resilient. 274 00:14:58,600 --> 00:15:01,000 Speaker 4: Or you can manage take care of your kids and 275 00:15:01,160 --> 00:15:04,440 Speaker 4: working at full speed. You're resilient. You don't need my help, 276 00:15:04,480 --> 00:15:07,760 Speaker 4: You're resilient. These are messages of toxic resilience, and so 277 00:15:07,840 --> 00:15:10,200 Speaker 4: we really need to reframe the conversation not just about 278 00:15:10,200 --> 00:15:13,040 Speaker 4: stress and good stress and bad stress, but also resilience, 279 00:15:13,080 --> 00:15:16,120 Speaker 4: like what is true resilience? What is toxic resilience? And 280 00:15:16,360 --> 00:15:20,560 Speaker 4: especially when it comes to women, we are so prone 281 00:15:20,720 --> 00:15:25,560 Speaker 4: sidally because of infrastructure, to really get so down on ourselves, 282 00:15:25,640 --> 00:15:31,160 Speaker 4: but in fact you are resilient humans, individuals and women. 283 00:15:31,640 --> 00:15:34,880 Speaker 4: We are resilient. It's the systems that are burning us out. 284 00:15:36,400 --> 00:15:40,240 Speaker 1: I have interviewed a few people on burnout, mostly because 285 00:15:40,520 --> 00:15:44,040 Speaker 1: I always thought that it was sort of like a 286 00:15:44,080 --> 00:15:47,560 Speaker 1: false term. I kind of put it in the box 287 00:15:47,720 --> 00:15:52,760 Speaker 1: of gen Z kids who were overly emotional or weak. 288 00:15:52,920 --> 00:15:55,440 Speaker 1: And then I experienced it myself. And I hate to 289 00:15:55,480 --> 00:15:57,240 Speaker 1: admit that I had to experience it to believe it, 290 00:15:57,280 --> 00:16:01,080 Speaker 1: but I did for this, and I realized that the 291 00:16:01,160 --> 00:16:05,280 Speaker 1: antidote to burnout is not rest, it's actually joy and connection. 292 00:16:05,920 --> 00:16:09,680 Speaker 4: Yeah, I mean you need a complete overhaul, right, Like 293 00:16:09,760 --> 00:16:13,720 Speaker 4: so often people say, oh, like you're burnt out. I 294 00:16:13,720 --> 00:16:15,560 Speaker 4: mean that's what happened with me when I was going 295 00:16:15,560 --> 00:16:16,680 Speaker 4: through my stress struggle. 296 00:16:17,160 --> 00:16:17,640 Speaker 3: My doctor. 297 00:16:17,640 --> 00:16:19,760 Speaker 4: I went to see my doctor. She did the full 298 00:16:19,840 --> 00:16:22,440 Speaker 4: work up and said, oh, you're just really stressed. You're 299 00:16:22,440 --> 00:16:25,840 Speaker 4: probably burnt out. Just try to relax more. So, you know, 300 00:16:26,040 --> 00:16:28,880 Speaker 4: I did all of those things. I watched movies, retail therapy, 301 00:16:29,000 --> 00:16:31,840 Speaker 4: hung out with friends, spend time with family. 302 00:16:31,800 --> 00:16:33,200 Speaker 3: Bought a nice leather jacket. 303 00:16:33,880 --> 00:16:37,800 Speaker 4: Yeah, you know, I was like, oh, this is relaxing, right, 304 00:16:38,440 --> 00:16:42,560 Speaker 4: But nothing was working, and so what really shifted for 305 00:16:42,640 --> 00:16:45,120 Speaker 4: me is when I understood the science of what happens 306 00:16:45,160 --> 00:16:47,560 Speaker 4: to the brain and the body with stress and burnout 307 00:16:47,840 --> 00:16:51,840 Speaker 4: and how you can actively change. So the antidote to 308 00:16:52,280 --> 00:16:57,320 Speaker 4: burnout is yes, joy and purpose. But when you are 309 00:16:57,320 --> 00:16:59,920 Speaker 4: feeling that sense of burnout, like when you are running 310 00:17:00,200 --> 00:17:04,200 Speaker 4: on complete fumes, if you say to that person, as 311 00:17:04,240 --> 00:17:07,040 Speaker 4: I have, you know many of my patients, right, just 312 00:17:07,080 --> 00:17:10,639 Speaker 4: find some joy and purpose. It feels very difficult because 313 00:17:10,680 --> 00:17:12,720 Speaker 4: it feels like that's the top of the mountain and 314 00:17:12,760 --> 00:17:17,479 Speaker 4: I'm so not there right now. Instead, you know, try 315 00:17:17,520 --> 00:17:20,440 Speaker 4: to focus on your sleep. So really protect your sleep. 316 00:17:20,480 --> 00:17:22,760 Speaker 4: Think of it as the vital resource it is. Fill 317 00:17:22,840 --> 00:17:24,560 Speaker 4: up that tank a little bit. You know you're running 318 00:17:24,560 --> 00:17:27,320 Speaker 4: on fumes. Get out and walk for five minutes a day. 319 00:17:27,359 --> 00:17:28,960 Speaker 4: You don't have to run a marathon, you don't even 320 00:17:29,040 --> 00:17:30,960 Speaker 4: have to walk for an hour, just five minutes of 321 00:17:31,040 --> 00:17:34,760 Speaker 4: moving your body. Nourish yourself, stay hydrated. 322 00:17:35,160 --> 00:17:36,919 Speaker 3: Do these small. 323 00:17:36,600 --> 00:17:38,760 Speaker 4: Things, you know, stay off of social media if you can, 324 00:17:39,040 --> 00:17:43,200 Speaker 4: or create some digital boundaries, and over time you will 325 00:17:43,200 --> 00:17:45,840 Speaker 4: fill up that tank and then you can find your 326 00:17:45,880 --> 00:17:48,520 Speaker 4: joy and purpose and really find a way out. But 327 00:17:48,960 --> 00:17:53,280 Speaker 4: so often when people are feeling burnt out and really 328 00:17:53,320 --> 00:17:57,960 Speaker 4: in that state of despair, they feel a greater sense 329 00:17:57,960 --> 00:18:01,000 Speaker 4: of burden when you know, when we like, oh, just 330 00:18:02,000 --> 00:18:04,720 Speaker 4: find something that brings you joy, because at that time, 331 00:18:04,800 --> 00:18:09,160 Speaker 4: that experience of burnout feels so joyless and they don't 332 00:18:09,160 --> 00:18:10,200 Speaker 4: even know where to turn. 333 00:18:10,280 --> 00:18:13,560 Speaker 2: Often, we got to take a short break, but don't 334 00:18:13,560 --> 00:18:16,240 Speaker 2: go anywhere, because when we come back, doctor Narukar is 335 00:18:16,280 --> 00:18:19,960 Speaker 2: revealing the scientific benefits behind touching grass. 336 00:18:26,720 --> 00:18:29,800 Speaker 1: And we're back. So we have some specific scenarios that 337 00:18:29,840 --> 00:18:33,240 Speaker 1: we'd love your perspective and advice on the first one 338 00:18:33,320 --> 00:18:35,439 Speaker 1: is something I've felt at past jobs. I'm not going 339 00:18:35,520 --> 00:18:39,159 Speaker 1: to name names, but the Sunday scaries are real, and 340 00:18:39,200 --> 00:18:41,439 Speaker 1: that feeling of dread that comes ahead of starting a 341 00:18:41,440 --> 00:18:44,359 Speaker 1: new week. How can we ward off that noise and 342 00:18:44,359 --> 00:18:46,480 Speaker 1: not let it take over the weekend or even feel 343 00:18:46,520 --> 00:18:48,000 Speaker 1: stressed out before we go to bed. 344 00:18:48,359 --> 00:18:51,680 Speaker 4: So the Sunday scaries are real and I've felt those. 345 00:18:51,840 --> 00:18:52,640 Speaker 3: Oh my goodness. 346 00:18:53,320 --> 00:18:56,680 Speaker 4: The reason you feel the Sunday scaries is because anxiety 347 00:18:56,840 --> 00:19:00,680 Speaker 4: is a future focused emotion. It's all the one ifs, right, 348 00:19:00,800 --> 00:19:02,840 Speaker 4: like what if this happens, what if that happens, What 349 00:19:02,880 --> 00:19:05,479 Speaker 4: if this happens? It's doom and gloom thinking, and like 350 00:19:05,520 --> 00:19:08,920 Speaker 4: we talked about earlier in our conversation, it's about shifting 351 00:19:08,960 --> 00:19:12,640 Speaker 4: away from what if and back to what is. One 352 00:19:12,880 --> 00:19:15,800 Speaker 4: very simple technique that you can do is have something 353 00:19:15,880 --> 00:19:17,639 Speaker 4: to look forward to and plan out on a Monday. 354 00:19:18,119 --> 00:19:21,640 Speaker 4: So do something that brings you a lot of joy, yeah, 355 00:19:21,680 --> 00:19:23,880 Speaker 4: and then again plan something later on in the week. 356 00:19:24,040 --> 00:19:26,360 Speaker 4: When you have that sense of looking forward to it. 357 00:19:26,720 --> 00:19:28,920 Speaker 4: You know, there's lots of reasons why you have Sunday scaries, 358 00:19:28,920 --> 00:19:31,760 Speaker 4: and it ebbs and flows. If it's happening once in 359 00:19:31,800 --> 00:19:34,280 Speaker 4: a while you're feeling that sense of Sunday scaries, that's okay. 360 00:19:34,560 --> 00:19:36,600 Speaker 4: But if it is happening for months and months and 361 00:19:36,640 --> 00:19:39,560 Speaker 4: months at a time and debilitating, then it's time to 362 00:19:39,600 --> 00:19:42,359 Speaker 4: take a closer look into what's happening and what's causing 363 00:19:42,400 --> 00:19:44,400 Speaker 4: you to have those Sunday scaries for Monday. 364 00:19:45,440 --> 00:19:48,880 Speaker 2: Doctor Narkar, I was listening to talk about toxic resilience 365 00:19:48,880 --> 00:19:50,800 Speaker 2: and I was like, wow, that is such a profound 366 00:19:50,920 --> 00:19:53,399 Speaker 2: term and that is so smart to talk about it 367 00:19:53,440 --> 00:19:58,360 Speaker 2: and want to encourage people to avoid it. And resilience 368 00:19:58,720 --> 00:20:02,280 Speaker 2: is a part of my reality as a parent. I 369 00:20:02,320 --> 00:20:05,159 Speaker 2: have no choice but to be resilient because there are 370 00:20:05,200 --> 00:20:08,159 Speaker 2: so many stressors that are sent my way as a 371 00:20:08,200 --> 00:20:12,840 Speaker 2: mom of two active little boys. So what's your advice 372 00:20:12,920 --> 00:20:17,000 Speaker 2: on navigating parental burnout? How can we extend self compassion 373 00:20:17,240 --> 00:20:18,400 Speaker 2: when we're walking through that. 374 00:20:19,080 --> 00:20:21,800 Speaker 4: I love this question because I have to coach myself 375 00:20:22,040 --> 00:20:26,200 Speaker 4: every single day, simon, because I too as a working mother. 376 00:20:26,680 --> 00:20:29,600 Speaker 4: You know, we're so hard on ourselves. First and foremost, 377 00:20:29,840 --> 00:20:33,840 Speaker 4: give yourself lots of grace. Self compassion is just not 378 00:20:34,080 --> 00:20:37,600 Speaker 4: a nice to have. When we change our self talk 379 00:20:37,720 --> 00:20:40,760 Speaker 4: and that inner critic it has a direct effect on 380 00:20:40,800 --> 00:20:45,359 Speaker 4: your omigdala dials down the volume of your amygdala, and 381 00:20:45,400 --> 00:20:48,520 Speaker 4: so really leaning into that sense of grace and self 382 00:20:48,520 --> 00:20:53,080 Speaker 4: compassion is really really important. Of course, we know based 383 00:20:53,080 --> 00:20:55,440 Speaker 4: on the science and also just our lived experience as 384 00:20:55,480 --> 00:20:58,440 Speaker 4: parents that having a sense of community is so important. 385 00:20:59,040 --> 00:21:03,719 Speaker 4: Loneliness to parenting is a real issue. Loneliness is at 386 00:21:03,720 --> 00:21:07,679 Speaker 4: epidemic proportions all throughout America and the world. Frankly, but 387 00:21:08,119 --> 00:21:11,000 Speaker 4: you know, for parents, especially especially when you have young kids, 388 00:21:11,400 --> 00:21:13,520 Speaker 4: making sure that you have a tribe so you're not 389 00:21:13,600 --> 00:21:17,840 Speaker 4: going through it alone. And finally, to really normalize and 390 00:21:17,920 --> 00:21:20,840 Speaker 4: validate the difficult experience that all of us are having, 391 00:21:20,880 --> 00:21:24,000 Speaker 4: whether we be parents or if we aren't parents or 392 00:21:24,080 --> 00:21:26,480 Speaker 4: parents to fur babies. You know, we're all caregivers in 393 00:21:26,520 --> 00:21:30,800 Speaker 4: some capacity and understanding that caregiving as an act, it's 394 00:21:30,840 --> 00:21:33,000 Speaker 4: a beautiful thing, but it also takes a lot of 395 00:21:33,119 --> 00:21:34,960 Speaker 4: out of you. And when you're running on fumes, it's 396 00:21:35,000 --> 00:21:40,600 Speaker 4: just very difficult normalizing and validating the difficult experience of 397 00:21:40,680 --> 00:21:44,040 Speaker 4: whether it be stress or burnout or parental burnout or 398 00:21:44,080 --> 00:21:47,640 Speaker 4: whatever it is you're experiencing. When you can do that, 399 00:21:48,040 --> 00:21:50,879 Speaker 4: you can show up for yourself and for others in 400 00:21:50,920 --> 00:21:52,040 Speaker 4: a much deeper way. 401 00:21:52,760 --> 00:21:55,400 Speaker 1: Okay, So Simona and I have been known to use 402 00:21:55,440 --> 00:21:59,280 Speaker 1: the phrase touch grass on this podcast, which to us 403 00:21:59,520 --> 00:22:02,320 Speaker 1: means like go take a break, but also it means 404 00:22:02,359 --> 00:22:06,720 Speaker 1: grounding yourself, coming down to earth, and we've heard you 405 00:22:06,880 --> 00:22:10,000 Speaker 1: talk about grounding now in this podcast. Obviously nature is 406 00:22:10,040 --> 00:22:13,440 Speaker 1: so good for our mental health. Are there scientific benefits 407 00:22:13,520 --> 00:22:15,480 Speaker 1: to touching grass? Oh? 408 00:22:15,520 --> 00:22:16,000 Speaker 3: I love that. 409 00:22:16,240 --> 00:22:18,760 Speaker 4: I love when people on social media like as the 410 00:22:18,840 --> 00:22:21,800 Speaker 4: clap back, they're like, go touch some grass, dude. It 411 00:22:21,840 --> 00:22:25,199 Speaker 4: always makes me laugh too. I find it so hysterical. 412 00:22:26,880 --> 00:22:30,360 Speaker 4: So there's a Japanese custom called forest bathing. And it's 413 00:22:30,359 --> 00:22:34,200 Speaker 4: a beautiful concept. It simply means that you go into nature, 414 00:22:34,880 --> 00:22:38,359 Speaker 4: and not specifically grass per se, but just like a 415 00:22:38,359 --> 00:22:41,200 Speaker 4: area with lush nature, with lots of green and trees, 416 00:22:41,240 --> 00:22:45,159 Speaker 4: and you just bathe yourself in the forest. I have 417 00:22:45,280 --> 00:22:47,679 Speaker 4: not studied the science deeply, but I can tell you 418 00:22:47,800 --> 00:22:51,440 Speaker 4: what happens to you from the brain standpoint. You feel 419 00:22:51,480 --> 00:22:53,560 Speaker 4: a sense of awe and you feel a sense of 420 00:22:53,600 --> 00:22:58,440 Speaker 4: connection you tap into. Danielle, you alluded to this purpose 421 00:22:58,480 --> 00:23:02,439 Speaker 4: and meaning. There are two kinds of happiness. There is 422 00:23:03,000 --> 00:23:07,359 Speaker 4: he done happiness. He Donic happiness is like getting that 423 00:23:07,480 --> 00:23:10,000 Speaker 4: new bag or the new shoes, or taking a trip, 424 00:23:10,080 --> 00:23:13,040 Speaker 4: or you know, buying a new car, easy things that 425 00:23:13,119 --> 00:23:15,520 Speaker 4: we look at as oh, that person must be so 426 00:23:15,720 --> 00:23:19,280 Speaker 4: happy they have all of these things in their life. 427 00:23:19,480 --> 00:23:24,159 Speaker 4: But there is another kind of happiness, you dimonic happiness. 428 00:23:24,600 --> 00:23:28,719 Speaker 4: You dimonic happiness is not like the thrill and the 429 00:23:28,920 --> 00:23:32,199 Speaker 4: joy and all of that that he done happiness is You. 430 00:23:32,320 --> 00:23:38,000 Speaker 4: Dimonic happiness is about contentment, purpose, meaning. And so when 431 00:23:38,000 --> 00:23:40,119 Speaker 4: you're in the forest, when you're on nature, when you 432 00:23:40,160 --> 00:23:43,640 Speaker 4: look at the ocean, when you look at tall mountains, 433 00:23:43,760 --> 00:23:46,679 Speaker 4: you feel that deep sense of purpose and meaning that 434 00:23:46,760 --> 00:23:51,159 Speaker 4: sense of belonging, and in fact, your brain and your 435 00:23:51,160 --> 00:23:55,359 Speaker 4: body know the difference. In one study, he done happiness 436 00:23:55,480 --> 00:23:59,480 Speaker 4: was compared to you diaimonic happiness, and your cells know 437 00:23:59,560 --> 00:24:02,200 Speaker 4: the difference, and your DNA knows the difference between the two, 438 00:24:02,600 --> 00:24:07,480 Speaker 4: and he donnic happiness didn't have the same benefits as 439 00:24:07,920 --> 00:24:12,359 Speaker 4: you daimonic happiness. And so really doing things, you know, unplugging, 440 00:24:12,520 --> 00:24:15,160 Speaker 4: being out in nature, like you say, touch grass, doing 441 00:24:15,280 --> 00:24:18,800 Speaker 4: things that are all inspiring that make you feel a 442 00:24:18,840 --> 00:24:25,600 Speaker 4: sense of connection and that feeling of you dimonic happiness, contentment, purpose, meaning, 443 00:24:25,880 --> 00:24:28,600 Speaker 4: that is what's so therapeutic, and that's why going out 444 00:24:28,600 --> 00:24:30,360 Speaker 4: in nature feels so so good. 445 00:24:30,640 --> 00:24:32,960 Speaker 2: I'm adding a new word to my lexicon. It's you 446 00:24:33,040 --> 00:24:37,920 Speaker 2: demonic happiness. Me dimonic happiness? Is you dimonic happiness? 447 00:24:38,280 --> 00:24:38,960 Speaker 1: I love it? 448 00:24:39,440 --> 00:24:40,040 Speaker 2: I love it. 449 00:24:40,320 --> 00:24:43,560 Speaker 1: Doctor Narukar, thank you so much for sharing your expertise 450 00:24:43,640 --> 00:24:46,000 Speaker 1: here with us. On the bright side, we really enjoyed it. 451 00:24:46,080 --> 00:24:48,720 Speaker 3: Thank you so much, Thank you so much. 452 00:24:48,800 --> 00:24:53,720 Speaker 2: Guys. Doctor Adit Narukar is an internal medicine physician at 453 00:24:53,720 --> 00:25:02,560 Speaker 2: Harvard and a stress, resilience and public health expert. That's 454 00:25:02,600 --> 00:25:05,760 Speaker 2: it for today's show. Tomorrow, we've got sisters and best 455 00:25:05,760 --> 00:25:08,879 Speaker 2: selling authors Amber Ruffin and Lacey Lamar. They're here on 456 00:25:08,880 --> 00:25:11,960 Speaker 2: the bright Side to talk comedy, family, and so much more. 457 00:25:12,800 --> 00:25:15,760 Speaker 1: Listen and follow the bright Side on the iHeartRadio app, 458 00:25:15,800 --> 00:25:18,480 Speaker 1: Apple Podcasts, or wherever you get your podcasts. 459 00:25:18,760 --> 00:25:21,520 Speaker 2: I'm simone Voice. You can find me at simone Voice 460 00:25:21,520 --> 00:25:23,080 Speaker 2: on Instagram and TikTok. 461 00:25:23,440 --> 00:25:26,200 Speaker 1: I'm Danielle Robe on Instagram and TikTok. 462 00:25:26,359 --> 00:25:27,520 Speaker 3: That's ro b A. 463 00:25:27,760 --> 00:25:33,640 Speaker 2: Y see you tomorrow, folks. Keep looking on the bright side.