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Aditi Nerurkar

01/15/24

@ The Diary Of A CEO

As a doctor, I became the expert I needed during my own stress struggle, uncovering solutions beyond just trying to relax.

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Aditi Nerurkar

01/15/24

@ The Diary Of A CEO

Stress is higher than ever, with studies showing that 60-80% of patient visits have a stress-related component.

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Aditi Nerurkar

01/15/24

@ The Diary Of A CEO

72% of people are struggling with stress, and 70% have at least one feature of burnout, indicating a significant rise in mental health problems.

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Aditi Nerurkar

01/15/24

@ The Diary Of A CEO

The definition of burnout is evolving; atypical features are now recognized, such as the inability to unplug from work.

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Aditi Nerurkar

01/15/24

@ The Diary Of A CEO

Burnout can manifest as an inability to disconnect from work, affecting even those who are engaged and productive.

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Aditi Nerurkar

01/15/24

@ The Diary Of A CEO

Two-thirds of parents report experiencing burnout, highlighting the widespread nature of this issue.

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Aditi Nerurkar

01/15/24

@ The Diary Of A CEO

The societal expectation to 'keep calm and carry on' can lead to toxic resilience, where productivity is prioritized over well-being. Toxic resilience is often promoted, but it needs to stop.

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Aditi Nerurkar

01/15/24

@ The Diary Of A CEO

Toxic resilience is the idea that we should push through discomfort without acknowledging our limits, which can lead to burnout.

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Aditi Nerurkar

01/15/24

@ The Diary Of A CEO

True resilience involves recognizing our need for rest and recovery, rather than just pushing through challenges.

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Aditi Nerurkar

01/15/24

@ The Diary Of A CEO

Resilience is our innate biological ability to adapt and recover, but it requires proper rest to function optimally.

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Aditi Nerurkar

01/15/24

@ The Diary Of A CEO

Younger generations, like Gen Z, are experiencing unprecedented levels of mental health burnout and stress, not because they are less resilient, but due to the overwhelming challenges they face in a hyperconnected world.

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Aditi Nerurkar

01/15/24

@ The Diary Of A CEO

It's crucial to validate and normalize the difficult experiences that people are having, as stress is often a diagnosis of exclusion, meaning we rule out other organic problems first.

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Aditi Nerurkar

01/15/24

@ The Diary Of A CEO

The 'canary in the coal mine' metaphor illustrates how our bodies signal stress through physical manifestations, which we often ignore until they become severe.

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Aditi Nerurkar

01/15/24

@ The Diary Of A CEO

Understanding your personal 'canary' symptom is essential for recognizing stress and managing it effectively.

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Aditi Nerurkar

01/15/24

@ The Diary Of A CEO

Therapeutic presence in a doctor-patient relationship can lead to better health outcomes, such as improved medication adherence and decreased health issues.

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Aditi Nerurkar

01/15/24

@ The Diary Of A CEO

Creating a therapeutic presence is more about the quality of interaction than the amount of time spent with a patient; being at eye level and making eye contact enhances the experience.

TD

The Diary Of A CEO Cast

01/15/24

@ The Diary Of A CEO

Authenticity is key in communication; it allows people to connect on a deeper level.

TD

The Diary Of A CEO Cast

01/15/24

@ The Diary Of A CEO

Our brains are wired to recognize authenticity in voices, which helps us gauge trustworthiness.

TD

The Diary Of A CEO Cast

01/15/24

@ The Diary Of A CEO

Listening to a podcast creates an intimate experience, allowing listeners to feel a connection with the speaker.

TD

The Diary Of A CEO Cast

01/15/24

@ The Diary Of A CEO

The 'resilience rule of two' suggests that our brains can only handle two significant changes at a time, even if those changes are positive.

TD

The Diary Of A CEO Cast

01/15/24

@ The Diary Of A CEO

Positive life changes are still stressors for the brain, which is why it's important to introduce them gradually.

TD

The Diary Of A CEO Cast

01/15/24

@ The Diary Of A CEO

To manage stress effectively, focus on making only two small changes at a time rather than overwhelming yourself with multiple changes.

TD

The Diary Of A CEO Cast

01/15/24

@ The Diary Of A CEO

Exercise, even in small amounts, can significantly help manage stress and improve mental health.

TD

The Diary Of A CEO Cast

01/15/24

@ The Diary Of A CEO

Sitting for prolonged periods can increase anxiety, making movement essential for mental well-being.

TD

The Diary Of A CEO Cast

01/15/24

@ The Diary Of A CEO

'Popcorn brain' describes the overstimulation of the brain due to excessive online activity, making it hard to disengage from constant information streams.

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Aditi Nerurkar

01/15/24

@ The Diary Of A CEO

When you're waiting in line or at a traffic light, you're often on your phone instead of letting your mind wander, which is detrimental to your mental health.

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Aditi Nerurkar

01/15/24

@ The Diary Of A CEO

The phenomenon of 'popcorn brain' refers to our constant need for stimulation from our phones, which is different from internet addiction that disrupts daily life.

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Aditi Nerurkar

01/15/24

@ The Diary Of A CEO

When we feel stressed, we tend to scroll through our phones as a primal response to scan for danger, similar to how our ancestors would have acted.

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Aditi Nerurkar

01/15/24

@ The Diary Of A CEO

It's not about limiting social media use; instead, we should focus on decreasing our reliance on our phones to improve mental health.

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Aditi Nerurkar

01/15/24

@ The Diary Of A CEO

Most people check their phones an average of 2,617 times a day, indicating a significant reliance on digital devices.

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Aditi Nerurkar

01/15/24

@ The Diary Of A CEO

Creating digital boundaries with our phones is essential, just as we have boundaries in other relationships, to maintain a healthy relationship with technology.

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Aditi Nerurkar

01/15/24

@ The Diary Of A CEO

Studies show that 62% of people check their phones within 15 minutes of waking up, highlighting the pervasive nature of phone use in our lives.

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Aditi Nerurkar

01/15/24

@ The Diary Of A CEO

When stressed, I find myself glued to my phone, which creates a feedback loop of seeking comfort through digital distractions.

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Aditi Nerurkar

01/15/24

@ The Diary Of A CEO

Stress eating is often driven by the brain's primal urge for survival, leading to cravings for high-fat and high-sugar foods during stressful times.

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Aditi Nerurkar

01/15/24

@ The Diary Of A CEO

Taking even a short break during work can significantly impact stress levels and improve overall mood and productivity.

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Aditi Nerurkar

01/15/24

@ The Diary Of A CEO

The Goldilocks principle suggests that there is an optimal level of stress for productivity, and we should aim to find that balance.

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Aditi Nerurkar

01/15/24

@ The Diary Of A CEO

To manage stress effectively, we need to incorporate regular breaks into our workday, as they are essential for maintaining productivity and mental health.

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Aditi Nerurkar

01/15/24

@ The Diary Of A CEO

Not all stress is bad; good stress can be adaptive and necessary for growth, while bad stress is maladaptive and harmful.

TD

The Diary Of A CEO Cast

01/15/24

@ The Diary Of A CEO

Much of my mental health can be attributed to my gut health, which is surprising and amazing.

TD

The Diary Of A CEO Cast

01/15/24

@ The Diary Of A CEO

The microbiome, an ecosystem of healthy bacteria in the gut, governs the gut-brain connection and plays a crucial role in mental health.

TD

The Diary Of A CEO Cast

01/15/24

@ The Diary Of A CEO

There are trillions of healthy bacteria in the gut that are very active and have many roles beyond digestion, including regulating blood glucose.

TD

The Diary Of A CEO Cast

01/15/24

@ The Diary Of A CEO

We have three to five times more serotonin receptors in our gut than in our brain, highlighting the gut's importance as our second brain.

TD

The Diary Of A CEO Cast

01/15/24

@ The Diary Of A CEO

Multitasking is a myth; only 2% of people can effectively multitask. What we actually do is task switching, which is detrimental to our brain.

TD

The Diary Of A CEO Cast

01/15/24

@ The Diary Of A CEO

The antidote to multitasking is monotasking, which can be achieved through time blocking, a technique that protects and strengthens the prefrontal cortex.

TD

The Diary Of A CEO Cast

01/15/24

@ The Diary Of A CEO

Breathing techniques, especially diaphragmatic breathing, can significantly reduce stress by switching the body from sympathetic to parasympathetic mode.

TD

The Diary Of A CEO Cast

01/15/24

@ The Diary Of A CEO

Therapeutic writing, or expressive writing, has been shown to effectively reduce stress, improve mood, and even increase academic performance.

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Aditi Nerurkar

01/15/24

@ The Diary Of A CEO

Writing regularly helps you process emotions and move from the amygdala to the prefrontal cortex, allowing for better organization and expression of thoughts.

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Aditi Nerurkar

01/15/24

@ The Diary Of A CEO

When stressed, it's best to wait before sending messages, as they often lead to regret. Taking a moment to breathe and reflect can prevent miscommunication.

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Aditi Nerurkar

01/15/24

@ The Diary Of A CEO

The technique of 'live a lifetime in a day' serves as an antidote to hustle culture, encouraging meaningful engagement in six key areas of life each day.

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Aditi Nerurkar

01/15/24

@ The Diary Of A CEO

To combat feelings of loneliness, it's essential to spend time in community with loved ones, even if it’s just a quick phone call.

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Aditi Nerurkar

01/15/24

@ The Diary Of A CEO

Overconsumption of graphic content can increase the risk of PTSD, even if the events are happening far away, due to the impact on the amygdala.

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Aditi Nerurkar

01/15/24

@ The Diary Of A CEO

Creating digital boundaries is crucial for mental health, allowing you to stay informed without overwhelming yourself with graphic content.

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Aditi Nerurkar

01/15/24

@ The Diary Of A CEO

It's vital to distinguish between being an informed citizen and protecting your mental health by limiting exposure to distressing news.

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Aditi Nerurkar

01/15/24

@ The Diary Of A CEO

Loneliness can have severe health impacts, comparable to smoking 15 cigarettes a day, increasing risks of heart disease and stroke.

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Aditi Nerurkar

01/15/24

@ The Diary Of A CEO

Everyone is fighting battles you know little about, so it's important to be kinder than necessary to others.

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Aditi Nerurkar

01/15/24

@ The Diary Of A CEO

Chronic stress should not be glamorized as a sign of success; instead, we should aim for fulfillment and connection in our lives.

The Mental Health Doctor: Your Phone Screen & Sitting Is Destroying Your Brain!

Takeaways