Relaxing with Rob
75 episodes - English - Latest episode: almost 4 years ago - ★★★★★ - 24 ratingsLearn strategies to reduce stress and increase mindfulness.
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Episodes
Balance for Graduate Students & New Professionals
October 20, 2019 14:00 - 9 minutes - 6.68 MBBalance is attainable, but it's not easy. Here are some paths to get there: Focus on prevention through exercise, sleep, nutrition, and support. Be grateful if your department supports work/life balance. Assertively let your supervisor know if you need a little break or some help. Ask successful colleagues how they do it, and learn from them. Don't buy everything the media sells about achieving balance. Recognize "ebbs and flows" of balance, rather than expecting a constant state. Tra...
Stay Grounded During Turmoil
October 13, 2019 14:00 - 3 minutes - 2.66 MBMargaret Mead's wish for her daughter ("to nest in the gale”) continues to shape my life. Could it help you as well?
Reduce Test Anxiety
October 06, 2019 14:00 - 8 minutes - 6.13 MBTurn nervous energy into productive focus by using these tips: Before: Keep study times brief--this reduces stress and increases recall. Imagine successfully performing in the exam location. During: Redefine physical anxiety as motivation, or focus, or energy. To counter fear, take a few slow breaths--and think something like "doing fine." After: Try "Do your work, then step back" instead of "let it go." Associate the exam with something pleasant to decondition your mind from worri...
Reduce Test Anxiety
October 06, 2019 14:00 - 8 minutes - 6.13 MBTurn nervous energy into productive focus by using these tips: Before: Keep study times brief--this reduces stress and increases recall. Imagine successfully performing in the exam location. During: Redefine physical anxiety as motivation, or focus, or energy. To counter fear, take a few slow breaths--and think something like "doing fine." After: Try "Do your work, then step back" instead of "let it go." Associate the exam with something pleasant to decondition your mind from worri...
Find Moments of Joy (a.k.a."wild strawberries")
September 29, 2019 14:00 - 5 minutes - 3.91 MBNo matter how difficult life feels, opportunities exist to find joy. These won't remove problems, but they may add balance to your perspective.
Interview with More Success
September 22, 2019 14:00 - 8 minutes - 5.93 MBBy approaching interviews in a new way ("to do a job" instead of "to get a job") Bryan Cranston's insight might help you as much as it helped him. And if you falter, just focus on graceful recovery.
Interview with More Success
September 22, 2019 14:00 - 8 minutes - 5.93 MBBy approaching interviews in a new way ("to do a job" instead of "to get a job") Bryan Cranston's insight might help you as much as it helped him. And if you falter, just focus on graceful recovery.
BONUS exercise -- Autogenic Relaxation
September 18, 2019 14:00 - 9 minutes - 6.48 MBThese simple statements of warmth and heaviness can create the relaxation response.
Cope with Stress, But don't Over-Cope
September 15, 2019 14:00 - 7 minutes - 5.52 MBWhether you are relaxing or completing a project, "lead your mind like you lead a toddler." And recognize your power of choice, rather than think that you "have to" do anything.
How to Benefit from Criticism
September 08, 2019 14:00 - 5 minutes - 3.91 MBSearching for value from critical feedback can enhance its usefulness and reduce your anxiety.
Public Speaking with Ease
September 01, 2019 14:00 - 13 minutes - 9.01 MBTry any of these public speaking tips to improve performance and reduce self-consciousness: Interpret stress in constructive terms (e.g., "I'm excited," not, "I'm panicking.") Notice friendly faces just before you start. Think, "slow down" while inhaling and "let go" or "step back" while exhaling. Speak s l o w l y. Recognize that the audience is on your side and wants you to do well. Those who don't look attentive probably have other things on their minds. Focus on the content you'r...
Starting College Successfully
August 25, 2019 14:00 - 9 minutes - 6.61 MBIf you're starting college or know someone who is, this convocation address might help. Five suggestions from the episode are: Ask for help. Attend office hours. Take initiative in meeting others. Be mindful now. Don't believe everything you think.
Starting College Successfully
August 25, 2019 14:00 - 9 minutes - 6.61 MBIf you're starting college or know someone who is, this convocation address might help. Five suggestions from the episode are: Ask for help. Attend office hours. Take initiative in meeting others. Be mindful now. Don't believe everything you think.
A Cure for Perfectionism
August 18, 2019 14:00 - 6 minutes - 4.64 MBTo overcome fears of being imperfect, make a (small) mistake on purpose.
Everyday Mindfulness Practices
August 11, 2019 14:00 - 8 minutes - 5.83 MBWe have constant opportunities to practice mindfulness. Try one of these options: Eating. Showering. Walking.
How to Sleep Well
August 04, 2019 14:00 - 14 minutes - 9.85 MBThese cognitive-behavioral strategies are the treatment of choice for most sleep problems: Don't try to sleep. Avoid multitasking in bed. Keep a fairly regular schedule. Develop a non-electronic bedtime routine. Avoid alcohol and caffeine close to bedtime. If you use sleep medication, please be judicious. Exercise regularly. If you awaken at night, don't check the time.
Is it Hard? or Is it Fun?
July 28, 2019 14:00 - 3 minutes - 2.75 MBThree words helped change my perspective on difficulty. Maybe they'll also change yours.
BONUS -- Fall Asleep Faster
July 24, 2019 14:00 - 5 minutes - 4.09 MBTry a calming image of impermanence to soften worries and promote sleep.
Poets for Mindfulness
July 21, 2019 14:00 - 5 minutes - 4.09 MBNature can heal. Use a nature-inspired poem or song for a lesson in mindfulness.
Too Close to a Problem? Then Step Back.
July 14, 2019 14:00 - 5 minutes - 4.1 MBThe Tao Te Ching offers timeless guidance on moderation and detachment. Would you like a wealth of wisdom? Then step back.
Tend and Befriend
July 07, 2019 14:00 - 6 minutes - 4.67 MBLook beyond fight-or-flight when stressful situations emerge.
Tend and Befriend
July 07, 2019 14:00 - 6 minutes - 4.67 MBLook beyond fight-or-flight when stressful situations emerge.
BONUS exercise -- Muscle Relaxation
June 30, 2019 17:00 - 9 minutes - 6.41 MBTake a break and allow excess tension to drain away. You may feel more tranquil and alert.
Use Imagery to Manage Pain
June 30, 2019 14:00 - 7 minutes - 4.88 MBAlthough imagery alone won't stop pain, it can significantly reduce your suffering.
Joy of Missing Out
June 23, 2019 22:00 - 6 minutes - 4.29 MBBrief, intentional breaks from technology can reduce your stress.