The Upside of Stress MOBI ☆ The Upside ePUB

The Upside of Stress The author of The Willpower Instinct delivers a controversial and groundbreaking new book that overturns long held beliefs about stress  More than forty four percent of Americans admit to losing sleep over stress And while most of us do everything we can to reduce it Stanford psychologist and bestselling author Kelly McGonigal PhD delivers a startling message Stress isn’t bad In The Upside of Stress McGonigal highlights new research indicating that stress can in fact make us stronger smarter and happier—if we learn how to embrace it  The Upside of Stress is the first book to bring together cutting edge discoveries on the correlation between resilience—the human capacity for stress related growth—and mind set the power of beliefs to shape reality As she did in The Willpower Instinct McGonigal combines science stories and exercises into an engaging and practical book that is both entertaining and life changing showing youhow to cultivate a mind set to embrace stresshow stress can provide focus and energyhow stress can help people connect and strengthen close relationshipswhy your brain is built to learn from stress and how to increase its ability to learn from challenging experiences McGonigal’s TED talk on the subject has already received than 7 million views Her message resonates with people who know they can’t eliminate the stress in their lives and want to learn to take advantage of it The Upside of Stress is not a guide to getting rid of stress but a guide to getting better at stress by understanding it embracing it and using it

10 thoughts on “The Upside of Stress

  1. Morgan Blackledge Morgan Blackledge says:

    If you don't want to read this epic review I will give you the condensed version Stress isn't bad for you It's good for you But only if you get your head out of your keister Get this book to learn how to do that Now for that epic review I promised you The Upside of StressThe other day I bumped into my neighbor and he was covered in mud and all scraped up I said what in the hell happened to you? He replied that he had just run an extreme obstacle course race replete with electric fences over mud pits that he had to crawl through on his stomach in order to avoid getting electrocuted After he finished describing what to me sounded like a condensed Baton death march he told me that he had already signed up to do it again next year and that he couldn't waitCan you imagine signing up for an obstacle race and then complaining bitterly about the obstacles you encounter? I guess its feasible but it's likely that you would come upon the obstacles for instance the electric mud pit jump right in and scramble through it uick as you couldYou'd be stoked and you'd relate to it as just one of many cool fun challenges All an integral part of the deal of being in an extreme obstacle course eventIf you were expecting a regular race and you came upon the electric mud pit then I could see a very different kind of reaction It would seem unfair It would seem irresponsible of the organizers to arrange for such a ridiculously dangerous rout to have the race on It would be an outrage Many of us expect life to be a casual Sunday 5k when in fact it's like a balls out extreme obstacle race We resist life's little inconveniences and challenges instead of diving in and hard charging to the next onePeople have a similar response to their own feelings of stress We often resist feelings of stress and relate to them as a problem or a liability We drink booze take drugs and do all manner of other things in an attempt to avoid stress feelings altogether This eliminates or reduces the stress feelings for a little bit but it doesn't solve the initial problems and often leads to even bigger problems in the long termWhat if we could change our relationship to the stress feelings?What if we could intentionally approach our stress feelings instead of habitually avoiding themWhat if we could relate to our stress feelings as helpful?What if we could relate to our stress feelings as our body making energy that we can use to accomplish whatever we need to do?Dr McGonigal's message in The Upside Of Stress is; we can and should do exactly that Particularly if we value our health relationships and productivityThe Downside of StressFor decades we have been given the message that stress is bad for you and that we should avoid itThis message however well attended may actually be the harmful part of the euationHow so?Let me explain with another uick metaphorThe Polygraph Suicide MachineImagine you're strapped into a very sensitive polygraph machine Connected to the polygraph machine was a gun pointed at your head The mad scientist super villain or installation artist which ever you prefer who created the machine tells you that if your stress goes above a certain level the gun will go off and kill you What happens when you start to feel a little bit of stress?Most people would become very distressedThey would feel stress about feeling stressedThis may even engender a self perpetuating negative upward spiral For many of us the gun would go off before even had a chance to do our yoga breathing or pop a XanaxThis metaphor is an amplification of what happens within many of us when we relate to stress as if it were a problem or a threat to our health and functioning If we relate to our stress feelings as a problem or even as toxic it is natural to try to escape from them or otherwise resist them The problem is that when it comes to thoughts and feelings resisting them often engenders an ironic rebound effect In other words it makes it worseAs an experiment try not to think about a white bear for the next 60 secondsReady set goHow'd you do?Most people report automatically thinking about a white bearEssentially the rule of thumb is when it comes to thoughts and feelings if you're unwilling to have them you willThat which you resist persistsThis applies to stress feelings tooThe you resist feeling stress the you feel stressSo what can we do about this interesting predicament?For starters you could read the book But read on if you want the cheater pants executive summeryThe Three Stress ResponsesPeople think there is only one kind of stress Many people think all stress is bad Lots of people think all stress is physically bad for you But Dr McGonigal's research is finding that this is far from the truth In fact the belief that stress is harmful may actually be killing you Dr McGonigal asserts that there are in fact three types of stress responseThe Threat Response• when the situation is dangerous and you need to escape or fightThe Challenge Response• when the situation is demanding and you need to rise to the occasionThe Tend and Befriend Response• when the situation is dangerous and or demanding and you need to a seek assistance or b assist anotherAll of these are adaptive normal stress responsesuizPut yourself in the following scenarios and name the stress responses the answers are included so it's kind of a shitty uiz but what everGazelleImagine you're a gazelle eating grass on an African savanna You hear a very faint rustling in the bushes and out of the corner of your eye you catch a glimpse of a tiger charging in your directionInstantly your body becomes flooded with adrenaline and cortisol Stress hormones that elevate your level of arousal and convert sugar into energy that your muscles can use to take actionThere is a clear is escape rout • What do you do?You Run• Name That Stress Response?The Threat ResponseMama TigerImagine you're a mama tiger You're hungry Your babies are hungry You go out hunting You come upon a savanna where a delicious looking gazelle is munching on grass You slowly creep up on him He hears you You know it's now or never Instantly your body becomes flooded with adrenaline and cortisol Stress hormones that elevate your level of arousal and convert sugar into energy that your muscles can use to take actionThe gazelle is within striking distance • What do you do?You go for it• Name That Stress Response?The Challenge ResponseBaby TigerImagine you're a baby tiger You wander away from mom for a minute You see a hungry looking predator hyena headed for you Instantly your body becomes flooded with adrenaline and cortisol Stress hormones that elevate your level of arousal and convert sugar into energy that your muscles can use to take actionYou know mom is right around the corner • What do you do?You let out a distress cry• Name That Stress Response?The Tend and Befriend ResponseMama TigerImagine you're a mama tiger You notice your baby has wandered away You hear his distress cry You investigate You see baby tiger he's shaking and very distressed The predator hyena is long gone but baby is still upset Instantly your body becomes flooded with adrenaline and cortisol Stress hormones that elevate your level of arousal and convert sugar into energy that your muscles can use to take actionYou know baby is distressed • What do you do?You comfort baby• Name That Stress Response?The Tend and Befriend ResponseThe point being The feelings of arousal what we call stress the animals are having is all essentially the same It's all the feeling of the body making energy to take actionThe animals reaction is based on their evolutionarily conditioned instincts motivational feelings and is largely dictated by stimulus in the environment Corporate AccountantImagine your an accountant at a large corperation Your boss drops by your cubicle and drops a huge pile of work on your desk and says we need this done by tomorrow and we need you to present the results to the CEO at the board meeting Instantly your body becomes flooded with adrenaline and cortisol Stress hormones that elevate your level of arousal and convert sugar into energy that your muscles can use to take actionA you've heard that stress is bad for you and you've have a history of panic attacks• What do you do?Shit your pants freak out panic• Name That Stress Response?The Threat Response you're relating to your own stress feelings as a threatB you know you're capable of doing the work you know that it's absolutely normal to feel aroused in this kind of situation and you know the arousal you are feeling is simply your body making energy for you to take action • What do you do?You go for it• Name That Stress Response?The Challenge Response you're relating to the stress arousal as fuel in your tank to accomplish the task at handC you have a trusted coworker who you have helped in the past and who is always willing to help you • What do you do?You reach out for help• Name That Stress Response?The Tend and Befriend Response you're utilize your stress arousal to mobilize you to reach out when you need itPeople and StressThe main difference between people and other animals is language Language is obviously helpful but it can lead to certain problems Specifically distorted or unhelpful maladaptive beliefs With people their beliefs about stress and their relationship to stress largely determines their response to stressA belief that stress is harmful can transform an otherwise adaptive bodily function arousal into a tremendously maladaptive anxiety or panic conditionWhat Can We Do?Convert the Threat Response to a Challenge Response andor a Tend and Befriend Response How Do We Do That?The following are just a few of the most effective psychological skills and tools for flipping pants shitting panic into gnar stoking energy and prosocial behaviorMindfulness• practice mindful awareness of feelings as body sensations on a regular basisThis generally increases emotional awareness and gets us out of our crazy heads and into the direct felt experience of the emotion in the here and now and out of the highly dramatic can you believe what that asshole just said there and thenAcceptance and Change• accept the things that can't be changed• change the things that can be changedHint • Automatic thoughts and feelings are in the can't be changed category • Behaviors are in the can be changed categoryIn other words accept your automatic thoughts and feelings and change your behaviorThis gets us in the habit of allowing the feelings to be there for us to use as fuel to take actionStay Solution Focused and Take Action• focus on strengths and resources• break the issue into smaller actionable steps• take a step• take another oneThis reduces overwhelm and gets our hands and feet moving hopefully in a positive constructive directionThe Simple Catchphrase• this is what this is like mindful acceptance• now what needs to be done adaptive action take a step reach out AlsoReach Out• develop a reliable support network • be of service when ever possible • reach out for support when ever we need itYou always knew you were supposed to be nice Now you know why You might need help someday Oh well Never too late to start right Stress MindsetAccording to Dr McGonagle A person's Stress Mindset is the primary determinant of which stress response we will have in a given situation According to Dr McGonigal's research the reason the various Stress Mindsets have such a profound effect on our wellbeing is because they inform ongoing behavior In other words they change the way you act Threat Responses elicit elusive defensive and aggressive behavior This tends to be maladaptive in the long term in just about any social milieu Think about bullies like Hitler Maybe they gain in the short term but people hate it when these guys win and they tend to ban together and take them down after a whileChallenge Responses elicit determined innovative creatively engaged behavior This tends to be adaptive in the longterm Think about innovators like Steve Jobs or Henry Ford who was famous for saying weather you think you can or you think you can't you're rightTend and Befriend Responses elicit empathetic cooperative behavior This tends no pun intended ouch to be very adaptive in the long term think about social alchemists like Mother Teresa Martin Luther King and Gandhi Maybe they eat dirt at first but people love it when these special people win and they tend to ban together and rally behind them and their causesWhat do Hitler Steve Jobs Henry Ford Mother Teresa Martin Luther King and Gandhi have in common?They are all horrendously tired and overused examples of good and bad behavior But that's beside the point And further Bernie Madoff and Elon Musk just don't have the same impactAnywayThe Nerdy StuffThe neurological and neurochemical substrates of the Threat Response the Challenge Response and the Tend and Befriend Response are all essentially the same but with a few important differencesAll three of the stress responses feature increased blood serum levels of stress hormones• Adrenaline which causes an elevated cardiovascular rate increased heart rate and breathing and all that• Cortisol which enables your body to convert sugar into energy that your muscles can use to take actionHoweverThe Challenge Response features additional increased blood serum levels of other resilience boosting hormones• Dehydroepiandrosterone DHEA an important endogenous steroidal hormone• Brain Derived Neurotrophic Factor BDNF an important neurochemical that promotes brain growth and protects against age related cognitive declineThe Tend and Befriend Response features increased blood serum levels of hormones associated with reduced stress related cardiovascular disease and increased prosocial behavior• Oxytocin an important hormone that promotes social bonding and vasodilation opening of the veins and arteries which protects against the damaging cardiovascular effects of stress In conclusion Your Stress Mindset largely determines your stress response An appropriate stress response largely determines how adaptive your behavior is and weather or not stress kills you or makes you strongerDrop The MicIf You Have Made It This FarJust go ahead and buy the fuckin' book You're going to love itFive Stars

  2. Wil Reynolds Wil Reynolds says:

    LOved this book here are my crib notes mostly for myself but overall should give you a gist of the book and my takeawaysTop 5 takeaways1 Stress doesn't kill you it stress combined with the belief that stress harms your health2 The happiest people in the polls were the people who were highly stress but NOT depressed they were most likely to be at the ideal crossroads of understanding stress is part of growth but they didn't let that stress put them into depression3 Happy lives are not stress free Nor does a stress free life ensure happiness High levels of stress come along with the things we want love purpose etc4 A meaningful life is also a stressful life5 Writing about values helped them to connect day to day tasks with the meaning of life small things that might have been irritating now were part of the path of reaching goals etcBonus When you feel stress rising ask yourself what are my bigger than self goals and how is this an opportunity to serve them? 1998 study30k Adults in the US were askedhow much stress have you experienced in the past year then they were askedDo you believe stress is harmful to your health8 years later they reviewed who of the 30k participants diedHigh levels of stress increased the risk of dying by 43% in the group but that increased risk only applied to people who ALSO believed that stress harmed their health The people who reported high levels of stress but didn't believe that stress was harmful were NOT likely to die They actually had the lowest risk of death of people in the study Even those who reported having low stressShe has spent her life convincing people that stress was bad for their healthChapter 2The study of maidsHow do you build your resources to handle life's challenges and build resiliency to stress vs letting them spiral out of controlSituations you can't control become opportunities to growStress Mindset InterventionsTest of telling people this If you feel like you don't belong you are not alone over time this will changeAs the feeling of not belonging is widespread and stressful but rarely expressedFeeling like you don't belong can change everything you experienceHis Ivy league freshmen read stories from upper classmen with messages of this will change over time in African American StudentsThe one time intervention improved their health happiness and performance over the next 3 years over students who were not selected into the testBY graduation those in the group who participated in the group had much higher GPAs they closed the typical GPA gap between minority and non minority groups at the schoolThe intervention changed 2 things1 Changes the response to problems they view them as short lived and just part of the college experience I was told to expect this2 Those who received the intervention had made closer friendships and were likely to have found mentors over their timeBelonging intervention mattersThe idea that a 30 min intervention could alter the trajectory of someone's life results in people just not believing its real They seem too good to be true but it is That 30 minute this is normal intervention did just thatThey contradict a deeply held belief about change and how deeply rooted problems are difficult to change Small shifts in mindset can set off a cascading effectHOw can I change my mindset about stress? Acknowledge stress when you see it Welcome the stress by recognizing its a response to something you care about Don't waste energy managing your stress flip it into what you can do right now to connect the root cause of stress to what your values areOxytocin one of the hormones given off at times of stress is also part of what helps to repair and strengthen the heart NOT weaken it UN StudyThe higher a nation's stress index the higher a nation's well beingThe higher the # of people who said they felt stress yesterday the higher the nations life expectancy and GDPAlso predicted higher national scores on happiness and satisfaction with life people who reported being stressed yesterday means satisfied with work life and healthPeople who lived in countries with high amounts of violence poverty or corruption things we would think of as stressful didn't have a likely correlation with stress2013 stanford and florida state university us adults 18 74asked them Taking all things together I feel my life is meaningful yesnoWhat differentiated the people who agreeddisagreed with that statementPeople who had experienced the highest # of stressful events or considered yesterday stressful were likely to say their life was meaningful than others who had low eventsPeople with meaningful lives worry and have stress than those with less meaningful ones Why are stress and meaning so linked?Stress is an inevitable conseuence of engaging in roles and pursuing goals that fulfill our sense of purposeworkparentingpersonal relationshipscaregivinghealth34% of people having a baby is the most stressful event in life uk62% of people work is biggest source of stress canadaGallup raising a child under 18 significantly increased the chance that you will experience a major stressful event every day and that you are likely to say that you smile and laugh every dayEntrepreneurs who said they experienced a great deal of stress yesterday are also likely to say they learned something new yesterdayStress is a sign of how engaged you are in relationships life etcMost people say they are happier if they are less busy yet the data shows the opposite is true Its why retirement increases likelihood of depression in retireesUK study 9000 people over 10 years study Those who reported highly meaningful lives had 30% reduction in mortality even after controlling for factors like smoking health race income etcDon't fear leading a stressful life Understand people's values Writing them down has had tremendous impactStudent Journals Have people write their most important values and how the days events vs those who wrote down what made them happy Elite troops who are giving off the most cortisol due to stress in high pressure enemy interrogations are less likely to give information time and time again its been proved that in some instances being too calm under stress doesn't garner the ideal outcome Your body gives you all the energy you need to fight stressWhat action can I take or choice can I take that is consistent with my goalin this momentHow do you go from I wish I dind't have to do this to I got this or getting through this will help me on my life journey Wharton StudyHow do you relieve time pressure at work time scarcity there isn't enough time to get it all doneWharton researched tried 2 thingsGave some people an unexpected windfall of free time and they could do anything else they wantedGave some others with that unexpected windfall the direction to help someone elseThe researchers then asked themHow scarce is your time?Helping others felt that they had time than the people who spent time on themselves thus lowering their stress After helping someone else time as a resource expandedMake this a daily practice find time to help someone else if you aren't already it will make you feel like you have timeStudyDavid Yeager psychologist helping students dig into their beyond the self mindest interventionTake a moment to think about the kind of person you want to be in the future and the positive impact you want to have on people or society In the space below write a few sentences how does doing help you to become the person you want to be or have the impact you'd like to see in the world or people around youAfter that Students were given boring and difficult math problems Those with the beyond the self intervention persisted longer on the difficult problems and got math problems rightBigger than self goals changes the meaning of boring work and academic struggles The new meaning got them to engage with vs avoid the tough math problems College advisor studystudy of the brain1st group asked students about their work and problems2nd group what is your vision for your future then went into the tasks uestions Increase reslience in employees role redesignhttpstwittercommonicaworlinehttpswwwyoutubecomwatch?vlkt1wWrite the role not from tasks and skills but from a sense of why consider the contribution that the person makes to the organization larger societyBus drivers in Louisville as safety ambassadors not just bus drivers saying hello make eye contact Made riders felt comfortable safe connectedDrivers felt meaning of their work How much time do you spend giving back to your communities?Caring creates resilienceStudy people who spent time giving back 846 men and women in detroit for 5 years Beginning of study they were asked how many major negative life events have you experienced in the last yearthen asked how much time have you spent helping friends neighbors etcthen they looked in obituariesdeath records for those people and found that for those who did not significantly help others every significant stressful life event increased the risk of dying by 33% Make the invisible visibleWrite on a sheet of paper something you've struggled with that no one would know about you then each person reads an anonymous slip out as if it were their own Helps us to see people as bigger than whatever our relationship w them is Once you name that struggle it is a reminder of common humanityWhenever you are in a group think about whats invisible also humanizes peopleChapter 6 Grow how adversity makes you strongerThink of a time in your life of significant personal growth would you describe this time as stressful as wellParadox of stress Even if we would prefer to have less stress in our lives its the difficult times that give rise to growthWhen somenoe is stressed ask them how culd you use this as an opportunity to grow from?Think of a time when someone hurt you deeply the write for 20 minutes about how your life was better as a result of the experience? Even better write their apology to you People who watch 6 or hours of news about the boston marathon bombing were MORE likely to develop PTSD symptoms than people who were actually at the bombing Watch what stimulus your alow yourself to be exposed to This makes me think about social media in general following people and seeing what they are doing might lead to you thinking your life is less fun interesting etc As your friends grows on a social network its people you get exposed to their vacations life wins etc thus building this feeling of every time I turn around everyone I know is on vacation getting XYZ thing promotion etc

  3. Daria Daria says:

    The book makes the negative health role of stress sounding as a direct product of a matter of beliefs It's a very dangerous idea Anyone who has encountered real issues with stress and who also has experienced significant eustress knows the distinction between distress and eustress to be a key in this story It's not some stressors which are bad but some experiences of stress are significatively different and it's not all made up in your head If physiologically your HPA axis is messed up the system which regulates stress response you can believe as hard and genuinely as you want stress is good for you you will be resilient but the experience will be painstakingThis mentalization of stress while relevant in many common cases is an abusive generalization and a dangerous idea for people who have a real issue with stress experiencesMoreover burnout depression manic and psychotic episodes all can be caused by overactivation of the HPA system People experiencing those can have high intensity lives and a passionately positive relationship to stress Still stress is a huge trigger of those episodesA very American and corporate idea You're stressed out darling aren't you ? Let's believe harder it's all in our head

  4. Mario Tomic Mario Tomic says:

    Turns out that we got it all wrong when it comes to stress I first found about the book through her TED talk titled How To Make Stress Your Friend Also you might have heard of Kelly before through her first book The Willpower Instinct which changed the way we think about willpower I can safely say that The Upside of Stress is as groundbreaking as The Willpower Instinct For me the most interesting part of this book was the research with professional athletes where they realized that these people were actually A LOT stressed than the beginners but they used their stress to fuel optimal performance So it comes back at that ability to utilize stress to enter a state of Flow and even smaller amounts of it can be beneficial when learning or performing any skill Another interesting part of the book is the health conseuences of framing stress as harmful vs helpful As the author says this could even mean the difference between having a heart attack at 50 or living into your 90s The big idea of the book is that avoiding stress can hurt you physically and mentally whereas high stress can be good for you to achieve happiness and great performance And by simply re framing the stress as excitement you can turn it into a powerful asset on your journey of becoming the best version of yourself I'd highly recommend you to check this book out if you feel like you have to deal with stress a lot in your life and that stress is holding you back in life

  5. ScienceOfSuccess ScienceOfSuccess says:

    Very similar to Mindset by Carol Dweck with one main point that stayed with meOnly when you expect stress to kill you or at least harm you it will Otherwise there is no significant impact of stress

  6. Divya Shanmugam Divya Shanmugam says:

    five stars topic wise three stars book wise topic wise took a belief i've had trouble with stress is bad and made a good argument against it book wise i ended up skimming as i read and found it tough to pay attention to the millionth study showing stress is spoiler not badmemorable the first scientific claims on stress come from experiments on rats in which they were pretty much abused aka foundational takes on stress do not abstract well to daily stress unless you are repeatedly electrocuted helping someone else decreased people’s feeling of time scarcity than actually giving them extra time did 90 percent of the published research on stress was conducted on males research that followed this discovery shows that the female stress response leans towards being compassionate caring and trusting than the male stress response

  7. Jason Pettus Jason Pettus says:

    I read this as part of my personal life not as a professional critic which is why this review does not appear at the website of my arts center CCLaPI randomly stumbled across this book at my neighborhood library a couple of weeks ago not knowing anything about it or about McGonigal herself; I end up reading a lot of psychology books this way to tell you the truth and have a sort of hit or miss experience with them because of it This one turned out to be really smart but only if you can accept the central premise that the definition of what we collectively call stress has become way too large and all encompassing in our modern times and that if you really boil down your legitimately stressful experiences based on how McGonigal defines it here as the condition we experience when something we care about is at risk with the intensity of that experience directly related to how much we care about it then it's easy to see that stress is actually a good thing in our lives and is basically the same emotion we experience when we're on a date with someone we really like when we're an athlete about to start a competition when we're a voluntarily public speaker about to step on a stage etc Or in other words legitimate stress is often redefined by us as excitement depending on the situation an opportunity we have with any stressful situation; and when we're anxious about things that aren't legitimate stress when we get down about blowhard politicians when we get frustrated about traffic etc we need to acknowledge that this isn't actually stress from a medical standpoint and be able to understand it for what those experiences areIt's a tough jump to make with what McGonigal is saying admittedly because at first it sounds an awful lot like the dangerous sham book The Secret if you just believe in this new definition of stress enough it will magically come true but I have to say as an atheist and a skeptic I really appreciated all the hard data that McGonigal brings to this book and especially appreciated her admitting that she was at first as skeptical as I was when initially stumbling across this new way to think about stress as part of her studies at Stanford A book that ties in closely to the growth mindset theory that I studied at DevBootcamp earlier this year I have to confess that I'm really intrigued to see how this new way of looking at anxiety is going to sit with me as 2016 continues Definitely worth your time although I will refrain from telling you definitively whether you yourself should buy what McGonigal is selling here

  8. Diddy Lusth Diddy Lusth says:

    The idea this book conveys through a survey of studies and stories is not bad and could be considered even surprising stress is not bad by itself but our bad perception of it is However I do not see why 304 pages are needed to transmit the idea In addition I do not think it engages the reader in any way

  9. MishyJo MishyJo says:

    The first 23 was super insightful and will change the way I cope with situations I will definitely listen to this again

  10. Natsu Natsu says:

    I am so glad to have met this book at a time when my stress level probably was the highest in my life The ways of thinking that I want to incorporate in my mindset have hopefully sunken into my unconsciousness by now which would definitely help me become resilient than before the stressful event had occurredI intend to go back to the book once in a while to strengthen myself even and put the precious exercise tips into practice so that eventually I would be able to tell myself that I have grown because of facing stress not by avoiding it I really appreciate the guiding light that Dr McGonigal had shone on me You have lightened my path to post traumatic growth I am now stronger than I have ever imagined I could become and will be even so in the years to come

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