Nataly Kogan

Stress is inevitable. But you can improve your ability to manage it by strengthening your emotional fitness. That’s what this episode is all about. Nataly dives into the definition of emotional fitness (as a skill) and shares specific strategies and skills to help you strengthen it - specifically to better manage stress. What you’ll learn: - What is emotional fitness (and why it’s not about being strong and tough) - A 1-minute powerful emotional awareness practice - How practicing acceptance can reduce stress - How to use gratitude to counter your brain’s negativity bias --- *** REGISTER TO ATTEND AWESOME HUMAN HOUR LIVE https://us06web.zoom.us/webinar/register/WN_k8wilMrgQYu9Qa_9k0dilw

Hello, Awesome Humans! I'm Nataly Kogan and in this video, my special guest (my daughter!) and I will share some helpful tips to help you stress less about exams. If you're a student or a parent of a student, this video is for you! ∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞ SUBSCRIBE TODAY: https://bit.ly/HappierWithNataly ∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞ In this video, my daughter Mia and I are sharing 3 tips based on neuroscience, to help teenagers deal with stress and anxiety that comes with tests and exams in school. Here's a quick rundown of what cover: 1. How to not ruin your own self-confidence so you can be at your best 2. Understanding your brain's negativity bias -- and how to balance it out 3. Learning to separate your grades from your self-worth (and why this matters) 4. How to shift your energy from worrying about the test to fueling your best performance on it! We hope you find this video super-helpful! #HowtoStressLess #Exams #NatalyKogan

Do you experience a ton of anxiety around change? That’s totally normal! Change is hard, even if it's good change. In this episode, Nataly shares insights into why change brings stress and anxiety and offers 3 science-backed practices -- plus a bonus idea! -- to help you find more ease through whatever change you're facing. What you'll learn: - How the brain reacts to change and why it makes you anxious - How to edit the overly negative story your brain tells you about change - A simple but powerful 2-step Acceptance practice to focus your attention on what you can control vs. wasting energy ruminating on what you can't - Why practicing gratitude is essential as you go through change and uncertainty For more science-backed tips to help you struggle less and thrive more, visit www.happier.com and subscribe to Nataly’s weekly awesome newsletter! If you’d like to join our weekly Awesome Human Hour via Zoom, be part of our live, virtual audience and ask Nataly questions, sign up for free here: https://www.happier.com/Awesome-Human-Hour/

Do the words "well-being" and "work" sound like opposites to you? They shouldn't! Nataly talks with Jen Fisher, Chief Well-Being Officer at Deloitte, about how to make well-being a realistic priority at work and strategies that individuals, teams, and organizations can use to help cultivate it. What you'll learn: - Specific strategies to help you set better boundaries at work, and how to have open conversations about this with your boss or colleagues - The importance of human connections and relationships for happiness and well-being - Tips to help strengthen your workplace relationships, including when working remotely To learn more about Jen’s new book: Work Better Together: How to Cultivate Strong Relationships to Maximize Well-Being and Boost Bottom Lines, visit https://www.amazon.com/Work-Better-Together-Relationships-Well-Being/dp/1264268122 For more science-backed tips to help you struggle less and thrive more, visit www.happier.com and subscribe to Nataly’s weekly awesome newsletter! If you’d like to join our weekly Awesome Human Hour via Zoom, be part of our live, virtual audience and ask Nataly questions, sign up for free here: https://www.happier.com/Awesome-Human-Hour/

If you're feeling overwhelmed by the world, distracted, or unable to step away from social media or the news, this episode will help! Nataly talks about the power and JOY of taking one day a week off from technology with Tiffany Shlain, an Emmy-nominated filmmaker, founder of the Webby Awards, and author of the national bestselling book 24/6: Giving up Screens One Day a Week to Get More Time, Creativity, and Connection. What you'll learn: - Why the human brain needs rest and breaks and how taking time away from technology fuels your creativity and productivity - How designating one day a week to be technology-free can help you reconnect with your family and friends, be more calm and present, and experience greater joy in your life - Suggestions for more peaceful mornings and evenings - Tips to encourage your teenagers to join you for a technology-free day To learn more about Tiffany and her work, visit: tiffanyshlain.com --- *** REGISTER TO ATTEND AWESOME HUMAN HOUR LIVE https://us06web.zoom.us/webinar/register/WN_k8wilMrgQYu9Qa_9k0dilw

Is your brain constantly pulling you into worrying about the future? In this episode, Nataly shares strategies you can use to help you focus your attention on the joy of the present moment without over-focusing on it being over or ruminating on what might go wrong in the future. What you’ll learn: - How to practice the Lens of Gratitude to feel more joy in your day - An effective practice to use when your brain is ruminating on worries - Tips to help reduce Sunday scaries And more! For more science-backed tips to help you struggle less and thrive more, visit www.happier.com and subscribe to Nataly’s weekly awesome newsletter! If you’d like to join our weekly Awesome Human Hour via Zoom, be part of our live, virtual audience and ask Nataly questions, sign up for free here: https://www.happier.com/Awesome-Human-Hour/

This really inspired me - I hope it inspires you to create or spend more time at your bliss station, too!

If you’re feeling overwhelmed with stress and anxiety, tune into this week’s episode! Nataly talks with Nikole Benders-Hadi, M.D., Medical Director of Behavioral Health, Doctor On Demand, about practical ways we can all support our mental and emotional health during this difficult and uncertain time. What you’ll learn: - Strategies to help you feel more calm and grounded - Coping techniques to handle stress with more ease - How practicing self-awareness helps to reduce stress And where dark chocolate and oceans fit into all this!

During this special Masterclass episode, Nataly and Erica offer strategies and practical tips to help you support yourself, your team, and your organization through the many challenges and changes of transitioning to the post-pandemic world of work. They cover: - Specific actions that leaders and HR professionals can do to support employees’ emotional and mental health - Tips and rituals for making this transition less stressful for you and everyone around you - How to manage change and resistance -- including from within yourself! -- around going back into the office, commuting, or being around a lot of people - Ways to create a sense of connection and community when some people are physically together and others aren’t To learn more about Erica, please visit: https://ericakeswin.com/ For more science-backed tips to help you struggle less and thrive more, visit www.happier.com and subscribe to Nataly’s weekly awesome newsletter! If you’d like to join our weekly Awesome Human Hour via Zoom, be part of our live, virtual audience and ask Nataly questions, sign up for free here: https://www.happier.com/Awesome-Human-Hour/

If your inner self-critic and doubter gets in the way of doing what you care about, this episode is for you! Nataly shares the science of how our brain can cause us to struggle more and 2 skills you can use to edit your thoughts so you can bring your best awesome self to work -- and to everyone you care about. What you'll learn: - What is negativity bias and how it clouds your judgement (including of yourself) - A 2-step practice to edit thoughts that cause you to struggle - Why self-compassion beats self-criticism when it comes to self-improvement - A 3-step practice to talk to yourself as you would to a friend

Are you having trouble getting motivated? This is an awesome episode for you! Nataly shares the science of temporal landmarks and “fresh starts” and how you can use it to help you get motivated to achieve meaningful goals. What you’ll learn: - Research about how “fresh starts” can boost our motivation - The 4 steps to help you use the power of “fresh starts” to get motivated to achieve a goal - How the 3 emotional fitness skills of Acceptance, Self-Compassion, and connecting to your Bigger Why help you not just get motivated but stay committed For more science-backed tips to help you struggle less and thrive more, visit www.happier.com and subscribe to Nataly’s weekly awesome newsletter! If you’d like to join our weekly Awesome Human Hour via Zoom, be part of our live, virtual audience and ask Nataly questions, sign up for free here: https://www.happier.com/Awesome-Human-Hour/

Do you get stuck in an endless cycle of worrying about the future or regretting what happened in the past? In this episode, Nataly shares science-backed tips and strategies to help you interrupt the negative thought cycle, stop wasting your emotional energy and better manage stress and anxiety. What you’ll learn: - How uncertainty affects the brain and causes it to make up worst-case scenarios about the future - A gratitude practice to help you reverse your negative thought spiral - How to practice the 2 steps of Acceptance to edit your brain’s negative stories For more science-backed tips to help you struggle less and thrive more, visit www.happier.com and subscribe to Nataly’s weekly awesome newsletter! If you’d like to join our weekly Awesome Human Hour via Zoom, be part of our live, virtual audience and ask Nataly questions, sign up for free here: https://www.happier.com/Awesome-Human-Hour/

Do you want to learn what foods can help reduce stress and anxiety? In this episode, Nataly interviews Uma Naidoo, MD, author of Your Brain On Food, psychiatrist, nutritional expert, and professional chef! They talk about what foods to eat to help feel less stressed and anxious, how to substitute healthier treats when you have sugar cravings, and why water is so essential for emotional health and well-being. What you’ll learn: How the foods you eat impact wellbeing and which foods can help to boost your mood What foods to avoid to optimize your brain health The best foods to help reduce stress and anxiety To learn more about Uma Naidoo and her book, visit: https://umanaidoomd.com For more science-backed tips to help you struggle less and thrive more, visit www.happier.com and subscribe to Nataly’s weekly awesome newsletter! If you’d like to join our weekly Awesome Human Hour via Zoom, be part of our live, virtual audience and ask Nataly questions, sign up for free here: https://www.happier.com/Awesome-Human-Hour/

Do you feel like you have to hide your feelings to be successful or loved? Nataly talks with Melissa Bernstein, co-founder of Melissa & Doug toys and author of the newly released Lifelines: An Inspirational Journey from Profound Darkness to Radiant Light. Melissa opens up about her lifelong battle with depression, which she kept hidden from everyone while building a super-successful company with her husband and creating hundreds of new toys that brought joy to so many kids - and their parents! What you’ll learn: - How to find the courage to accept all of your emotions, including the difficult, dark, or uncomfortable ones - Melissa's 4-step practice to embrace her whole self and reduce struggle - How allowing yourself to feel what you feel, without judgment, positively impacts your creativity and relationships with others To learn more about Melissa and her new book, visit: https://www.lifelines.com/ For more science-backed tips to help you struggle less and thrive more, visit www.happier.com and subscribe to Nataly’s weekly awesome newsletter! If you’d like to join our weekly Awesome Human Hour via Zoom, be part of our live, virtual audience and ask Nataly questions, sign up for free here: https://www.happier.com/Awesome-Human-Hour/

If you want to experience more moments of joy in your days, this episode is a must watch! Nataly speaks with Ingrid Fetell Lee, the author of Joyful and founder of The Aesthetics of Joy (https://aestheticsofjoy.com). Here's what you'll learn: - The difference between joy and happiness - How simple moments of joy give you more strength and resilience - How to experience joy even when life is challenging *** REGISTER TO ATTEND AWESOME HUMAN HOUR LIVE via Zoom, ask questions, and connect with Nataly as part of a live audience https://us06web.zoom.us/webinar/register/WN_k8wilMrgQYu9Qa_9k0dilw ***

On this week’s episode, Nataly talks with Aliza Freud, founder and CEO of SheSpeaks, about how the practice of self-awareness can help us make better choices to support ourselves, our well-being, and our ability to show up fully for the work and the people we care about. What you’ll learn: - Why self-awareness is essential to help you find dynamic life balance and reduce stress and overwhelm - 2 powerful yet simple ways you can practice self-awareness daily - The connection between self-compassion and personal agency – and why both are essential to wellbeing Plus, Nataly and Aliza talk about Simone Biles’ courageous decision to pull out of the Olympics to protect her mental health and her team’s chances of winning – and how it was a powerful act of self-awareness, self-compassion, and leadership.

Hello, Awesome Humans! I'm Nataly Kogan and in this video, I want to give you some tips on how you can stop hating Mondays! (Or at least, like them a little more.) ∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞ SUBSCRIBE TODAY: https://bit.ly/HappierWithNataly ∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞ If you get Sunday scaries and waste your Sunday dreading when Monday comes, I get it -- I've been there! But as I share in this video, one of the reasons this happens is because of your brain's negativity bias. It over-focuses on everything that's wrong or annoying about Monday and ignores everything that's OK or pretty good. (Watch the video to learn more about this!) I also share 3 simple strategies to help you avoid Sunday scaries and go into Monday with less resistance: 1. Practice gratitude to balance out your brain's negativity bias 2. Write down any worries or stress you feel about Monday (this helps you feel it less intensely!) 3. Give your brain something good to look forward to during the week (research shows this boosts your mood!) #StopHatingMondays #Mondays #NatalyKogan

If you're tired of looking for the elusive "work-life" balance, this episode is for you! Nataly shares what's broken about "work-life" balance, why she personally hates the concept, and what framework has worked much better for her: Dynamic life balance. She offers 3 strategies to help you experience it and answers questions about what to do if you're overwhelmed or feeling stuck. What you'll learn: - A more helpful framework to think about balance (including daily) - 3 strategies (and tangible practices) to help you experience more dynamic life balance - Why emotional awareness and self-compassion are essential to living a more fulfilling, balanced life where different parts of you find expression

During this special edition of Awesome Human Hour, Nataly and Erica offer strategies and practical tips to help you support yourself, your team, and your organization through the many challenges and changes of transitioning to the post-pandemic world of work. They cover: - Specific actions that leaders and HR professionals can do to support employees’ emotional and mental health - Tips and rituals for making this transition less stressful for you and everyone around you - How to manage change and resistance -- including from within yourself! -- around going back into the office, commuting, or being around a lot of people - Ways to create a sense of connection and community when some people are physically together and others aren’t *** REGISTER TO ATTEND AWESOME HUMAN HOUR LIVE https://zoom.us/webinar/register/WN_k8wilMrgQYu9Qa_9k0dilw

Hello, Awesome Humans! I'm Nataly Kogan and in today's podcast, I will be talking about how to keep your sanity when everything goes wrong! This is "The Awesome Human Podcast!" ∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞ SUBSCRIBE TODAY: https://bit.ly/HappierWithNataly ∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞ Do you easily become overwhelmed when something goes wrong? In this episode, Nataly shares how she practiced the emotional fitness skills of Acceptance, self-compassion, and Gratitude to keep her cool and stay focused during a recent challenge. She also offers some straight talk about how not indulging her inner critic actually helped her solve the problem -- instead of spinning out of control and wasting her energy. What you’ll learn: - What it means to practice Acceptance and how it’s the opposite of resignation - How to realistically practice self-compassion when something goes wrong and why it will help you solve problems and improve - Why finding something to be grateful for, even when everything goes wrong, is one of the most important things you can do For more science-backed tips to help you struggle less and thrive more, visit www.happier.com and subscribe to Nataly’s weekly awesome newsletter! If you’d like to join our weekly Awesome Human Hour via Zoom, be part of our live, virtual audience and ask Nataly questions, sign up for free here: https://www.happier.com/Awesome-Human-Hour/ #NatalyKogan #KeepYourSanity #Inspiration

Does your loud inner critic get in your way of fully expressing yourself? On this episode of Awesome Human Hour, Nataly shares a powerful practice to help you quiet your inner critic and leads you through a fun and transformative 5-minute creativity experience. What you'll learn: - The science behind the benefits of creativity - A simple but powerful practice to quiet your inner critic - Ideas and suggestions for how to explore your creativity and practice self-compassion **** REGISTER TO ATTEND AWESOME HUMAN HOUR LIVE https://zoom.us/webinar/register/WN_k8wilMrgQYu9Qa_9k0dilw

Hello, Awesome Humans! I'm Nataly Kogan and in today's podcast, I will be talking about overcoming imposter syndrome with my guest Suzanna Koven! This is "The Awesome Human Podcast!" ∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞ SUBSCRIBE TODAY: https://bit.ly/HappierWithNataly ∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞ Do you experience imposter syndrome or feel like you’re not good enough? Then this episode is for you! Nataly interviews Suzanne Koven, primary care physician and writer in residence at Mass General Hospital and the author of Letter to a Young Female Physician. Suzanne’s insights about overcoming imposter syndrome are unique and powerful -- and often, unexpected. What you’ll learn: - How to identify the biases and stories that have contributed to your imposter syndrome - Tips to break free from expectations of perfection that are contributing to your feelings of inadequacy - Why sharing your true, imperfect self is the essential ingredient to achieving your most meaningful goals To learn more about Suzanne, visit: http://suzannekoven.com/ For more science-backed tips to help you struggle less and thrive more, visit www.happier.com and subscribe to Nataly’s weekly awesome newsletter! If you’d like to join our weekly Awesome Human Hour via Zoom, be part of our live, virtual audience and ask Nataly questions, sign up for free here: https://www.happier.com/Awesome-Human-Hour/ #NatalyKogan #ImposterSyndrome #SuzanneKoven

If you feel overwhelmed with stress or stuck in a daily cycle of burnout, today’s episode will help. Nataly shares tips and practices to help you better manage stress, set boundaries, and support yourself through challenges. She also talks with Kerri Palamara McGrath, MD, Director of the Center for Physician Well-Being at Mass General Hospital about ways Kerri practices self-care and supports her emotional fitness even on her most busy and tense days. What you’ll learn: - A simple practice to strengthen your emotional awareness and support your well-being - Strategies to help you manage your to-do list and avoid overwhelm - How to talk about boundaries with your colleagues at work - How to talk to colleagues or friends who are struggling

Hello, Awesome Humans! I'm Nataly Kogan and in today's podcast, I will be talking about the five essential lessons you need to know about happiness! This is "The Awesome Human Podcast!" ∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞ SUBSCRIBE TODAY: https://bit.ly/HappierWithNataly ∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞ Are you stuck in the “I’ll be happy when...” cycle? In this episode, Nataly shares the five powerful lessons she has learned about happiness. She shares research and simple practices to help you break free from the mental traps that keep you unhappy and teaches you how to find joy, meaning, and a sense of connection in the present moment -- how to shift from “I’ll be happy when…” to practicing happiness as a skill. What you’ll learn: - Why happiness is a skill anyone can practice and improve - Simple practices to help you experience greater joy, connection, and contentment, even when life is really challenging - How to counter the negativity bias and adaptability of the human brain For more science-backed tips to help you struggle less and thrive more, visit www.happier.com and subscribe to Nataly’s weekly awesome newsletter! If you’d like to join our weekly Awesome Human Hour via Zoom, be part of our live, virtual audience and ask Nataly questions, sign up for free here: https://www.happier.com/Awesome-Human-Hour/ #NatalyKogan #Inspiration #Happiness

Hello, Awesome Humans! I'm Nataly Kogan and in today's podcast, I will be talking with Andy Proctor about the power of human connection for living happier! This is "The Awesome Human Podcast!" ∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞ SUBSCRIBE TODAY: https://bit.ly/HappierWithNataly ∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞∞ If you’re feeling isolated, lonely or just stuck feeling down, this episode will help. Nataly talks with Andy Proctor, positive psychology expert and the host of More Happy Life podcast, about the powerful effect of human connection on your health and happiness. Andy shares fascinating research and insights, how to practice small "bids for connection" even when you're busy, and a beautiful Loving-Kindness meditation to fuel compassion (including compassion towards ourselves). What you’ll learn: • Research on why your social connections are essential when it comes to health and living happier • Personalized practices to connect with yourself and others, including Andy’s morning routine, micro-connection moments, and instant bids for connection • How finding your “tribe” fuels positive connection (and how guinea pigs can help) To learn more about Andy, visit: https://morehappylife.co/ For more science-backed tips to help you struggle less and thrive more, visit www.happier.com and subscribe to Nataly’s weekly awesome newsletter! If you’d like to join our weekly Awesome Human Hour via Zoom, be part of our live, virtual audience and ask Nataly questions, sign up for free here: https://www.happier.com/Awesome-Human-Hour/ #NatalyKogan #Inspiration #AndyProctor