What To Do When You Dont Like The Way You Feel
Our guest tried a practice in Radical Acceptance, a Buddhist principle made popular by today's expert, psychologist Tara Brach.\xa0
\n\nLink to episode transcript: http://tinyurl.com/362m4n3b
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Episode summary:
\n\nSometimes, a setback in work or life can leave us feeling defeated and uninspired. Nadia Zafar is a neurobiology student who has been pursuing her PhD for the last 6 years. Recently, her lack of progress had her spiraling in thoughts of self-doubt and unworthiness. For our show, Nadia tried a practice rooted in radical acceptance, called RAIN. By actively recognizing emotions without judgment, investigating them further, and then nurturing those sensations, she started to approach her negative and anxious thoughts from a place of self-compassion instead of blame. Later, we speak with the creator of the RAIN practice, Tara Brach. She explains the elements of the practice that make it so effective, how approaching situations from a place of acceptance helps disrupt our reactive instincts \u2014 opening up more space for awareness and compassion for ourselves and others.
\n\nPractice:
\n\nWhen you come up against something challenging \u2013 you\u2019re angry or frustrated or feeling any way about yourself, another person, or a situation \u2013 move through these steps. It might be helpful to sit somewhere you feel comfortable. Close your eyes for a few moments, and begin by taking a few deep, intentional breaths, to help settle the mind.
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Recognize what\u2019s happening. For example, \u201cI am getting caught up in anger right now.\u201d
\nAllow the emotion you recognize to be there: Accept that you are feeling the way you\u2019re feeling. You may go a step further and forgive yourself for it, for example by saying to yourself, \u201cAnger forgiven.\u201d
\nInvestigate what\u2019s underneath whatever you\u2019re feeling by directing a gentle curiosity towards it. For example, where there is anger, there is something we care deeply about.
\nNurture: You might put your hand on your heart, remind yourself that many have struggled with the very thing you\u2019re struggling with now, and send yourself a message of kindness and understanding.
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Today\u2019s guests:
\n\nNadia Zafar is a 6th year neurobiology PhD student at the University of Toronto.
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Tara Brach is a leading voice in the field of contemplative meditation practices.
\n\nLearn more about Tara and her work: https://www.tarabrach.com/
\n\nRead Tara\u2019s book, Radical Acceptance: Embracing Your Life With the Heart of a Buddha:\xa0 http://tinyurl.com/4csarvmf
\n\nFollow Tara on Facebook: http://tinyurl.com/3arhy4uh
\n\nFollow Tara on Twitter: http://tinyurl.com/2drpvp6c
\n\nFollow Tara on Instagram: http://tinyurl.com/y743bkru
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Resources from The Greater Good Science Center:
\n\nHappiness Break: Radical Acceptance, With Tara Brach (The Science of Happiness Podcast): http://tinyurl.com/msf5ccde
\n\nCan Self-Awareness Help You Be More Empathic? http://tinyurl.com/5yh8z2s2
\n\nHow Does Mindfulness Help Cultivate Self-Compassion? http://tinyurl.com/yuhwmja4
\n\nHow to Bring Self-Compassion to Work with You: http://tinyurl.com/2a3mm6pf
\n\nWant to Change Your Life? Try Self-Compassion: http://tinyurl.com/2y2ryc6m
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More Resources on Radical Acceptance:
\n\nHarvard - Greater self-acceptance improves emotional well-being: http://tinyurl.com/2ty58cbh
\n\nBBC - Why self-compassion \u2013 not self-esteem \u2013 leads to success: http://tinyurl.com/yj2zax8x
\n\nTed - Dare to rewire your brain for self-compassion: http://tinyurl.com/yc2ru73p
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Tell us about your experiences and struggles with accepting difficult situations. Email us at happinesspod@berkeley.edu or use the hashtag #happinesspod.
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