Summary
Overview
This episode of Dig It compiles the most impactful moments from expert conversations throughout the show, covering stress management, anxiety, menopause, and aging well. Featuring Dr. Rangan Chatterjee on micro stress doses, psychotherapist Owen O'Kane on working with anxiety, Dr. Naomi Potter on menopause treatments, and wellness entrepreneur Liz Earle on thriving in your 60s, the episode offers practical advice for improving health and happiness at any age.
Understanding Micro Stress Doses and Morning Routines
Dr. Rangan Chatterjee introduces the concept of micro stress doses (MSDs) - small stressors that accumulate throughout the day, particularly in the morning before we even leave the house. He explains how chronic stress affects every organ system and is responsible for 80-90% of what doctors see daily. The solution involves recognizing these stress patterns and creating intentional morning routines without phone exposure to stay below your personal stress threshold.
- Stress is responsible for 80-90% of what doctors see in any given day, affecting every organ system in the body
- Many people are exposed to 20 micro stress doses before they've even left the house
- The first micro stress dose often comes from your alarm going off while in deep sleep at 6:30am
- Checking emails, social media, and news before leaving bed can expose you to 10 micro stress doses immediately
- Having intentional time without your phone every morning can significantly reduce accumulated stress
- Dr. Chatterjee asks himself three questions every morning: What do I appreciate? What's most important today? Which quality do I want to showcase?
" I think having some intentional time to yourself without your phone every morning, as hard as that can be, can be very, very helpful. "
" Many people are exposed to 20 micro stress doses before they've even left the house. "
" So much of who we are is simply who we were yesterday. We're just repeating our past behaviors. But I honestly believe that you can change your life anytime you want, but you've got to spend a bit of time thinking about that. "
Working With Anxiety Rather Than Against It
Psychotherapist Owen O'Kane explains how anxiety thoughts are uniquely tantalizing and powerful, causing people to engage with them rather than observe them. He distinguishes between functional everyday thinking and anxious thoughts that are personal, exaggerated, and move quickly. The key is learning to watch these thoughts without getting involved, and doing the opposite of what anxiety tells you to do - moving toward discomfort in small, manageable steps rather than avoiding it.
- Anxious thoughts are different from functional thinking - they're personal, exaggerated, and move very quickly
- 90% of what we worry about in a lifetime doesn't come to any fruition
- The two most common anxiety behaviors are reassurance seeking and avoidance, which actually maintain anxiety longer term
- The most powerful intervention is doing the opposite of what anxiety tells you - moving toward discomfort
- Progress doesn't require massive steps - just focus on the next small action you can take
- No situations are permanent - things will transition even if you don't know what comes next
" I'd encourage you to do the opposite. I want you to go out today. I want you to go towards the discomfort. And I want you to do the opposite of what your anxiety's telling you to do. "
" Anxious thoughts are quite appealing in some way because we latch on to them and we think, God, I wonder is that true? And then we start to question the thought and of course the brain will then give more information and then suddenly it's spiraled into something very, very different. "
" The only step worth managing is the next step. That's all. You manage that next step. And that can be enough for now. "
" If you think of the lake and the ripples, most people jump in and try and stop the ripples from happening. And of course, the opposite happens. You know, it's like we create chaos. "
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