10% Happier with Dan Harris

October 10th is World Mental Health Day - and to mark the event, Yale professor Dr Laurie Santos of The Happiness Lab podcast has assembled a crew of fellow hosts from the top wellness shows, a group we're calling The Titans of Happiness.

Dr Joy Harden Bradford is a clinical psychologist and host of the podcast Therapy for Black Girls.

Gretchen Rubin is the OG of wellbeing experts. She's written many best-selling happiness books - most recently Life in Five Senses and hosts Happier with Gretchen Rubin.

Dan Harris was a TV news anchor who - after having a panic attack live on air - promoted mindfulness meditation practices on his hit show 10% Happier.

And since she wanted this to be an extra special episode, Dr Laurie invited one extra, extra special guest, Sesame Street's Elmo. Elmo's only three and half, so Samantha Maltin (Chief Branding and Marketing Officer at Sesame Workshop) came along with him.

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New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.

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How to handle other people's anger—and the anger that their anger might trigger in you.

For this episode, Executive Producer DJ Cashmere interviewed a trio of brilliant Dharma teachers to get their advice about how to handle anger. This is the second in a series of 'correspondent' episodes, in which DJ identifies a pain point in his life and meditation practice, then goes out into the world to report on the best ways to address it.

Kaira Jewel Lingo is a former nun in the Plum Village tradition started by Zen Master Thich Nhat Hanh. Vinny Ferraro teaches at the Insight Meditation Society and Spirit Rock, and also in prisons. Matthew Brensilver teaches at many of the same retreat centers, and spent many years working in the field of addiction pharmacotherapy.

Related Episodes:

• Listen to all of DJ's correspondent episodes here
• 3 Buddhist Strategies for When the News is Overwhelming | Kaira Jewel Lingo
• How to Keep Your Relationships On the Rails | Kaira Jewel Lingo
• Three Buddhist Practices For Getting Your Sh*t Together | Vinny Ferraro
• Why Self-Hatred Makes No Sense | Matthew Brensilver
• How to Actually Be Present | Matthew Brensilver
• How to Speak Clearly, Calmly, and Without Alienating People | Dan Clurman and Mudita
• Brené Brown Says You're Doing Feelings Wrong
• Dolly Chugh, How Good People Fight Bias
• The Many Benefits of a "Paradox Mindset" | Dolly Chugh

Also, the teachers' sites:

https://vinnyferraro.org/

Vinny Ferraro's Course, A Year To Live

https://www.kairajewel.com/

https://www.matthewbrensilver.org/

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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/DJ-Anger-2

Additional Resources:

Download the Ten Percent Happier app today: https://my.happierapp.com/link/download

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.

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Amanda Ripley is a New York Times bestselling author, a Washington Post contributing columnist, and the co-founder of Good Conflict, a media and training company that helps people reimagine conflict. She has written three award-winning, nonfiction books about three very different subjects: High Conflict, The Smartest Kids in the World, and The Unthinkable.

In this episode we talk about:

• The key differences between healthy conflict and high conflict
• Five key steps for getting out of or avoiding high conflict
• Why it's a golden age for so-called conflict entrepreneurs; and how to spot them in your orbit
• 'Looping' – a key technique that changed Amanda's life (and Dan's)
• How to set good boundaries while not giving up on people
• One of the most reliable antidotes to all forms of bias, something called contact theory
• Thoughts on how to interact with the news and social media during a presidential election
• The very good reasons to avoid humiliating your opponent. She calls humiliation the nuclear bomb of emotions
• And much more

Related Episodes:

Fight Right: The Science of Healthy Conflict | Drs. John and Julie Gottman

How to Repair the Damage After a Fight | Dr. Becky Kennedy

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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://happierapp.com/podcast/tph/amanda-ripley-843

Additional Resources:

• thegoodconflict.com
• Download the Ten Percent Happier app today: https://app.tenpercent.com/link/download

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.

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This stuff can be done by anyone, anywhere, anytime.

Kaira Jewel Lingo, a frequent flier on this show, was an ordained Buddhist nun for 15 years. Now she lives in New York, writes books, and teaches meditation all over the world. Valerie Brown is a former lawyer and lobbyist who traded in her high-pressure job to teach the dharma. She also works as an executive coach. And Marisela Gomez is a physician, public health scholar and longtime meditator.

All three guests come out of Zen Master Thich Nhat Hanh's Plum village tradition. They also are the co-authors of the new book Healing Our Way Home: Black Buddhist Teachings on Ancestors, Joy, and Liberation.

Related Episodes:

• 3 Buddhist Strategies for When the News is Overwhelming | Kaira Jewel Lingo
• How to Keep Your Relationships On the Rails | Kaira Jewel Lingo
• The Medieval Executioner in Your Head | Valerie Brown

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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://happierapp.com/podcast/tph/brown-gomez-lingo

Additional Resources:

• Download the Happier app today: https://my.happierapp.com/link/download

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.

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Up until now, in our culture, we've generally talked about physical health and mental health–but there's an emerging consensus that the missing piece is social health.

But what can you actually do to improve your social health? Today we're going deep with the scientist who has thought a lot about this, and has a ton of good advice.

Kasley Killam, MPH, is a leading expert in social health and the award-winning author of The Art and Science of Connection: Why Social Health is the Missing Key to Living Longer, Healthier, and Happier. As a graduate of the Harvard School of Public Health, sought-after advisor and keynote speaker, and founder of Social Health Labs, Killam has been improving global well-being through connection for over a decade. Her collaborations with organizations like Google, the US Department of Health and Human Services, and the World Economic Forum contribute to building more socially healthy products, workplaces, and communities. Killam's insights can be found in outlets such as The New York Times, Forbes, NPR, Scientific American, Psychology Today, and The Washington Post.

In this episode we talk about:

• Why social health is so important, and how it impacts our physical and mental health
• How to figure out what your social style is
• Tips for strengthening your social muscles
• What you can do to boost your social health muscles
• How much vulnerability is appropriate
• How to have a healthy relationship with yourself
• How legislation could help with social health
• Emerging industries for social fitness
• And lastly, how we can work towards creating a society that cultivates connection

Related Episodes:

Self-Compassion Ain't Always Soft | Kristin Neff

Kryptonite for the Inner Critic | Kristin Neff

Rethinking Success | Mia Birdsong

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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://happierapp.com/podcast/tph/kasley-killam-839

Bringing you an episode of Good Inside with Dr. Becky Kennedy.

Even if you don't consider yourself an anxious person, once you become a parent, it is easy to start worrying about the health and wellbeing of your child. But parents need to learn to manage their anxiety for themselves and their kids. To celebrate the 10th anniversary of his book, 10% Happier, Dan Harris joins Dr. Becky to dispel some of the myths about meditation and to show parents how meditation can be a practical strategy in their everyday lives.

Check out Dr. Becky's appearance on the 10% Happier Podcast here.

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.

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A deep dive on one of the thorniest and most destructive states of mind.

For this episode, Executive Producer DJ Cashmere interviewed a trio of brilliant Dharma teachers to get their advice about how to handle anger. This is the first in a series of 'correspondent' episodes, in which DJ identifies a pain point in his life and meditation practice, then goes out into the world to report on the best ways to address it.

Kaira Jewel Lingo is a former nun in the Plum Village tradition started by Zen Master Thich Nhat Hanh. Vinny Ferraro teaches at the Insight Meditation Society and Spirit Rock, and also in prisons. Matthew Brensilver teaches at many of the same retreat centers, and spent many years working in the field of addiction pharmacotherapy.

Related Episodes:

• 3 Buddhist Strategies for When the News is Overwhelming | Kaira Jewel Lingo
• How to Keep Your Relationships On the Rails | Kaira Jewel Lingo
• Three Buddhist Practices For Getting Your Sh*t Together | Vinny Ferraro
• Why Self-Hatred Makes No Sense | Matthew Brensilver
• How to Actually Be Present | Matthew Brensilver
• The Voice in Your Head | Ethan Kross
• I Just Went Through A Career Earthquake: This Is What's Next.
• How to Repair the Damage After a Fight | Dr. Becky Kennedy
• Get Happier Without Losing Your Edge | Kamala Masters
• Best of the Archives: Making it RAIN | Tara Brach
• Kryptonite for the Inner Critic | Kristin Neff

Also, the teachers' sites:

https://vinnyferraro.org/

https://legacy.spiritrock.org/a-year-to-live

https://www.kairajewel.com/

https://www.matthewbrensilver.org/

Feedback form: Let us know what you think!

https://www.happierapp.com/contact

Sign up for Dan's newsletter here

Follow Dan on social: Instagram, TikTok

Ten Percent Happier online bookstore

Subscribe to our YouTube Channel

Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/DJ-Anger-1

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.

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Dr. Sanjay Gupta is the multiple Emmy Award-winning chief medical correspondent for CNN and host of the CNN podcast Chasing Life. Gupta, a practicing neurosurgeon, plays an integral role in CNN's reporting on health and medical news for all of CNN's shows domestically and internationally. In addition to his work for CNN, Gupta is an associate professor of neurosurgery at Emory University Hospital and associate chief of neurosurgery at Grady Memorial Hospital in Atlanta. He is the author of four New York Times best-selling books, "Chasing Life" (2007), "Cheating Death" (2009), "Monday Mornings" (2012), and "Keep Sharp: Building a Better Brain" (2020).

In this episode we talk about:

• Sanjay's origin story and how he got interested in the brain in the first place
• The mysteries of consciousness
• We dive into his five pillars of brain health
• How you can grow new brain cells by moving the body (but in certain ways)
• Key skills for challenging your brain
• We hear about some meditation tips Sanjay picked up from the Dalai Lama
• Whether we should worry alone or with other people
• And lastly, why it's so important for men to have vulnerable conversations with each other

Related Episodes:

The Dalai Lama's Guide to Happiness

#230: The Power of Rest | Alex Soojung-Kim Pang

#614. Your Brain on Food | Dr. Uma Naidoo

The Science Of Memory: How To Get Better At Remembering And Be Okay With Forgetting | Charan Ranganath

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Ten Percent Happier online bookstore

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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://happierapp.com/podcast/tph/sanjay-gupta-836

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.

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A (potentially challenging) Buddhist recipe handling anxious times.

Tara Brach, a legendary meditation teacher, psychologist, and frequent flier on this show. She is the founder of the Insight Meditation Community of Washington and has been active in bringing meditation into schools, prisons and underserved populations. She has also written several books including Radical Acceptance, Radical Compassion and Trusting the Gold.

In this episode we talk about:

• A Buddhist tradition known as the Bodhisattva teachings… which are quite radical… and which Tara thinks can vastly improve your life… and the health of democracy.
• We also talk about: why some people might think this stuff is too soft
• 4 practices to develop compassion
• A mindfulness technique known as RAIN
• How mindfulness can help you see what is beneath your anger
• Letting distress be a portal—and the amazing phrase, "action absorbs anxiety"
• How to get active when you have limited time
• And how to counteract the tendency to numb out

Tara also recorded a guided meditation based on this conversation, which you can find on www.DanHarris.com.

Related Episodes:

• The Dalai Lama's Guide To Happiness
• Vitamin E: How To Cultivate Equanimity Amidst Political Chaos | Election Sanity Series | Roshi Joan Halifax
• A Counterintuitive Source of Hope | Sebene Selassie
• Best of the Archives: Making it RAIN | Tara Brach
• Can You Handle This? | Tara Brach
• How to Stop the War Against Yourself | Tara Brach

Sign up for Dan's weekly newsletter here

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Ten Percent Happier online bookstore

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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://happierapp.com/podcast/tph/tarabrach-833

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.

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The connection between your psychology and your health, and how to work with it.

Ellen J. Langer is the author of eleven books, including the international bestseller

Mindfulness, which has been translated into fifteen languages, and Counterclockwise:

Mindful Health and the Power of Possibility. Most recently, she is the author of The

Mindful Body: Thinking Our Way to Chronic Health.

Langer is the recipient of, among other numerous awards and honors, a Guggenheim

Fellowship, the Award for Distinguished Contributions to Psychology in the Public

Interest from the American Psychological Association, the Award for Distinguished

Contributions of Basic Science to the Application of Psychology from the American

Association of Applied and Preventive Psychology, and the Adult Development and

Aging Distinguished Research Achievement Award from the American Psychological

Association.

She is the author of more than 200 research articles and her trailblazing experiments in

social psychology have earned her inclusion in The New York Times Magazine's "Year

in Ideas" issue. A member of the psychology department at Harvard University and a

painter, she lives in Cambridge, Massachusetts.

In this episode we talk about:

• The power of placebos
• Why she isn't a fan of positive thinking as it is talked about in new age circles
• Her version of mindfulness, which is quite different from the version we usually talk about here on the show, which comes out of Buddhism
• Psychological treatments for chronic illness
• Smart strategies for reframing aging.
• Why the world would be boring if you knew it all
• What she means by her concept of a "mindful utopia"
• And her favorite one liners

Related Episodes:

• The Science Of Manifestation: Can This Stanford Neuroscientist Convince A Skeptical Dan To Give It A Shot? | Dr. James R. Doty
• How to Get the Wisdom of Old Age Now | Dilip Jeste
• Tripping Out with a Legend: Jon Kabat-Zinn on Pain vs. Suffering, Rethinking Your Anxiety, and the Buddha's Teaching in a Single Sentence

Sign up for Dan's weekly newsletter here

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Ten Percent Happier online bookstore

Subscribe to our YouTube Channel

Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://happierapp.com/podcast/tph/ellen-langer-832