Why Your Stress Is Killing You (And How to Fight Back) | EPS 008

Jul 2

Episode Description

In this comprehensive exploration of stress science, Dr. Steven Stolz unravels the complex relationship between stress, performance, and wellbeing. Discover why not all stress is created equal, how your body's ancient survival systems operate in modern life, and evidence-based strategies to transform stress from enemy to ally. Drawing on groundbreaking research from Robert Sapolsky, Kelly McGonigal, and other leading stress researchers, this episode provides a sophisticated understanding of stress physiology and practical tools for building genuine resilience.

Perfect for: Professionals dealing with workplace pressure, anyone seeking science-backed stress management, and curious minds wanting to understand the fascinating biology of human stress response.

*Why Your Stress Is Killing You (And How to Fight Back) | Deep Thinking Podcast*

Chapter Timestamps

00:00 - Stress Response Quiz: How Do You Handle Pressure?

02:10 - Introduction: The Hidden Cost of Modern Stress

03:28 - Good Stress vs Bad Stress: The Stress Paradox Explained

06:15 - Why Stress is Unavoidable in Modern Life

08:19 - Famous Art and Stress: Edvard Munch's "The Scream" Analysis

10:22 - Pop Culture Stress: How Media Portrays Stress Response

11:15 - Stress Metaphors: Turbo Mode vs Sludge Mode

12:20 - Case Study: Sheila the Netball Coach's Stress Journey

14:31 - Why Everyone Needs to Understand Stress Science

15:12 - Yerkes-Dodson Law: The Science of Optimal Stress Performance

16:47 - Stress Definition: What Stress Actually Means

18:36 - Stress Mindset: How Your Thoughts Change Your Biology

19:38 - Your Ancient Alarm System: Why Stress Damages Health

24:00 - Stress Health Effects: Mind and Body Impact Research

28:46 - 3 Types of Stress: Acute, Episodic, and Chronic Stress

31:33 - Robert Sapolsky's Baboon Studies: Stress Hierarchy Research

34:02 - Poverty and Stress: Socioeconomic Status Impact

35:28 - The Stress Catch-22: Why Stress Becomes Self-Perpetuating

37:00 - Human Stress Coping: Evolutionary Advantages

39:00 - 4 Pillars of Stress Resilience: Control, Predictability, Outlets, Support

45:00 - Evidence-Based Stress Management: Proven Techniques

56:00 - Stress Strategy Selection: Matching Method to Situation

58:27 - 80/20 Stress Management: High-Impact Techniques

1:00:15 - Gabor Maté's 7 A's of Healing: Recovering from Hidden Stress

1:08:47 - Stress Management Summary: Key Takeaways and Action Steps

Key Takeaways

🧠 Stress Evolution - Your stress response system evolved to save your life, not ruin it

⚖️ Optimal Stress Zone - Peak performance occurs between too little and too much stress

🦓 Control Beats Intensity - Sapolsky's research shows perceived control matters more than stressor severity

💪 Stress Inoculation - Gradual exposure to manageable stressors builds resilience

🧘 Mindfulness Rewires Brain - MBSR creates measurable changes in brain structure

👥 Social Connection Medicine - Strong relationships provide the most powerful stress buffer

⏰ Strategy-Stress Matching - Acute stress needs different tools than chronic stress

📊 80/20 Stress Rule - Focus on 20% of interventions that provide 80% of benefits

🧠 THE STRESS PARADOX: Why Less Intensity Creates More Resilience | Deep Thinking with Dr Steven Stolz

Discover the surprising science of stress and why your ancient survival system might be sabotaging your modern success. In this evidence-based exploration, we decode:

✅ Why NOT all stress is bad (the eustress revolution)

✅ Robert Sapolsky's groundbreaking baboon stress research

✅ The HPA axis: Your body's stress command center

✅ Why zebras don't get ulcers but humans do

✅ Mindfulness-Based Stress Reduction (MBSR) effectiveness

✅ The 80/20 rule of stress management

✅ Building stress resilience vs. avoiding stressors

🎯 PERFECT FOR: Professionals, students, anyone dealing with workplace stress, anxiety, or seeking science-backed wellness strategies

📚 FEATURED RESEARCH: Hans Selye, Robert Sapolsky, Kelly McGonigal, Jon Kabat-Zinn, Bruce McEwen

#StressManagement #Neuroscience #MentalHealth #Mindfulness #Psychology #Wellness #Productivity #Resilience #MBSR #StressScience

Bibliography

Core Stress Research:

Cartwright, S., & Cooper, C. (2011). Innovations in Stress and Health. Palgrave Macmillan UK.
Lazarus, R. S. (1966). Psychological Stress and the Coping Process. New York: McGraw Hill.
Lazarus, R. S., & Folkman, S. (1984). Stress, Appraisal, and Coping. New York: Springer.
Sapolsky, R. M. (1998). Why Zebras Don't Get Ulcers (3rd edn.). New York, NY: St. Martin's Griffin.
Sapolsky, R. M. (2017). Behave: The Biology of Humans at Our Best and Worst. London, UK: Penguin Press.

Contemporary Stress Science:

McGonigal, Kelly. (2015). The Upside of Stress: Why stress is good for you (and how to get good at it). Random House.
Krasno, J. (2025). Good Stress: The Health Benefits of Doing Hard Things. Carlsbad, CA: Hay House.
Greenberg, M. (2017). The Stress-Proof Brain: Master Your Emotional Response to Stress Using Mindfulness and Neuroplasticity. New Harbinger Publications.
Storoni, M. (2017). Stress Proof: The Scientific Solution to Protect Your Brain and Body--and Be More Resilient Every Day. Penguin Publishing.

Trauma and Body Connection:

Van Der Kolk, B. (2015). The Body Keeps the Score: Mind, Brain and the Body in the Transformation of Trauma. London, UK: Penguin Press.
Maté, G. (2003). When the Body Says No: The Cost of Hidden Stress. Melbourne: Scribe Publications.

Foundational Research Papers:

Yerkes, R. M. & Dodson, J. D. (1908). The relation of strength of stimulus to rapidity of habit-formation. Journal of Comparative Neurology and Psychology, 18(5), 459–482
Sapolsky, R. M. (1996). Why stress is bad for your brain. Science, 273(5276), 749–750.
Russell, G. & Lightman, S. (2019). The human stress response. Nature Reviews Endocrinology 15, 525–534.