What changes when anxiety shows up—and you stop trying to outrun it, and start learning how to work with it?
On today’s episode, we sit down with journalist and bestselling author Dan Harris—host of the 10% Happier podcast—whose very public panic attack became a life turning point. Dan returns to the podcast to share how mindfulness, self-talk, and exposure work helped him build capacity for discomfort, and why he sees curiosity as an antidote to fear.
This conversation isn’t about hacks or quick fixes. It’s about practice—how to meet panic on a plane, in an elevator, or before a big moment—and choose growth over avoidance again and again.
We also dig into meditation (as “bicep curls for the brain”), compassionate self-talk, psychological agility, and what it really takes to live with more steadiness and purpose in a noisy world.
Takeaways
- How to use mindfulness to notice reactivity without being owned by it
- Why compassionate self-talk (even in third person) can downshift panic in the moment
- How exposure and working at your edge build real confidence and capacity
- The difference between skepticism and cynicism—and why curiosity matters
- Why “love” (as clear, skillful care) is a trainable performance asset
At its heart, this episode is a reminder: mastery isn’t a shortcut; it’s alignment between awareness, training, and what matters most.
“The ability to talk to yourself the way you would talk to a good friend, a mentee, or a kid has really powerful psychological and physiological benefits.”
Resources + Links
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