Dan Harris: The Hidden Stressors That Are Ruining Your Inner Health & 10 Changes to Make to Reduce Stress

On Purpose with Jay Shetty

What stresses you out the most?

Have you noticed stress hurting your health?

Today, Jay sits down with Dan Harris, journalist, meditation advocate, and the author of 10% Happier. If you’ve ever felt like stress and anxiety are running the show in your life, this episode is here to remind you that you’re not alone—and better yet, there’s a way forward.

Dan opens up about the growing levels of anxiety and stress we’re all feeling, thanks to modern life’s endless distractions like social media, political turmoil, and the ripple effects of the pandemic. He unpacks the difference between stress and anxiety and offers some eye-opening perspectives on why we often feel overwhelmed. But this isn’t just a heavy conversation about what’s wrong with the world—it’s packed with solutions.

Jay and Dan dive into the magic of human connection, the science of mindfulness, and the art of not being so hard on yourself. Dan shares personal stories about grappling with anger, dealing with claustrophobia, and navigating his own inner critic. You’ll hear how meditation has been a game-changer for him, not in making life perfect, but in making it manageable—and even joyful.

They also get into the nitty-gritty of practical tips: How do you set boundaries with your phone? How do you learn to live with discomfort instead of running from it? And how can you reframe that negative self-talk that’s always lurking? Spoiler alert: It’s not about silencing your inner critic; it’s about befriending it.

In this interview, you'll learn:

How to Differentiate Stress from Anxiety

How to Build Meaningful Connections That Reduce Stress

How to Reframe Negative Self-Talk

How to Identify the Root Cause of Your Anger

How to Embrace Discomfort for Personal Growth

How to Recognize and Change Destructive Habits

You don’t need to have all the answers or fix everything overnight. It’s about showing up, being kind to yourself, and embracing the messy, imperfect journey of personal growth.

With Love and Gratitude,

Jay Shetty

What We Discuss:

• 00:00 Intro

• 01:08 How Are You Handling Stress?

• 02:51 What is Stressing You Out?

• 07:24 How to Build Deep Relationships

• 11:32 How Develop a Healthy Relationship

• 19:43 The Possibility of Reprogramming Your Inner Dialogue

• 24:16 The Benefits of Meditation

• 26:51 What is “ME”?

• 31:14 How Do You Befriend Your Mind?

• 38:37 There’s a Reason Why You Keep Wanting More

• 40:39 Get More Familiar with Your Thoughts

• 43:39 What is Your Daily Meditation Practice?

• 47:10 The Modular Model of Mind

• 51:49 Healthy Anger Versus Destructive Anger

• 57:07 Are You Defensive or Dismissive?

• 01:00:12 The Power of Having a Sense of Humor

• 01:03:05 Observe Nature to Understand Yourself

• 01:07:23 Dan on Final Five

Episode Resources:

• Dan Harris | Website

• Dan Harris | TikTok

• Dan Harris | LinkedIn

• Dan Harris | Instagram

• Ten Percent Happier | YouTube

• 10% Happier with Dan Harris

• 10% Happier (10th Anniversary): How I Tamed the Voice in My Head, Reduced Stress Without Losing My Edge, and Found Self-Help That Actually Works—A True Story

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