February 18, 2025 • 25 mins
How do you recognize and overcome stress manifestations?
In this episode of A Really Good Cry, I dive into the deep-rooted effects of stress—how it sneaks into our thoughts, our bodies, and even our sleep. I share my Ultimate Stress Reset Formula, a simple three-step process to help you pause, recalibrate, and release.
We’ll explore how stress manifests physically and emotionally, why our minds get stuck in overdrive, and the small but powerful shifts that can help you find relief. I’ll also walk you through my favorite breathwork techniques, the mindset shifts that bring instant clarity, and the importance of surrendering what we can’t control.
If you’ve been feeling overwhelmed, exhausted, or just out of balance, this episode will help you reconnect with yourself and create space for calm and clarity. Let’s take a deep breath and work through it together.
What We Discuss:
- 0:00 Introduction
- 0:50 The Impact of Stress
- 2:54 Recognizing Stress Manifestations
- 5:00 5 Questions to Assess Your Stress Levels
- 7:08 The Ultimate Stress Reset Formula
- 8:04 Breaking Down the Three Steps to Inner Peace
- 8:17 Step 1: Stop
- 8:59 The Power of Breathwork
- 13:47 Step 2: Recalibrate
- 16:00 Practical Ways to Recalibrate
- 21:30 Understanding the Difference Between Stress and Anxiety
- 22:06 Step 3: Release
- 22:46 Effective Ways to Release Tension
- 25:05 Closing Remarks and Final Thoughts
Follow Radhi:
https://www.instagram.com/radhidevlukia/
https://www.youtube.com/channel/UCxWe9A4kMf9V_AHOXkGhCzQ
https://www.facebook.com/radhidevlukia1/
https://www.tiktok.com/@radhidevlukia
See omnystudio.com/listener for privacy information.
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
You need to stop the rat race, get yourself off
that hamster wheel of thoughts and take a look at
what is actually happening. Get the bigger picture, take a
step back for a second and see what's truly going on.
Most of the time, our stress feels bigger because we
do not stop thinking about it. And where energy goes
is what grows. So the more you think about the
things that make you stress, finally enough, the more stress
(00:22):
to you will feel. I'm Radivlukiah and on my podcast
A Really Good Cry, we embrace the messy and the beautiful,
providing a space for raw, unfiltered conversations that celebrate vulnerability
and allow you to tune in to learn, connect and
find comfort together. Well, hello there, you absolutely wonderful human beings.
Speaker 2 (00:41):
How are you.
Speaker 1 (00:42):
I hope you've all had such a wonderful week. Thank
you so much for coming back to A Really Good Cry.
I appreciate it so much so. I actually went to
India at the beginning of the year. Jay and I
take this trip to a place called Govden Eco Village
every single year for our spiritual reset, but this year
felt a little bit differ. We both came away from
it feeling like we had gained so much, so much clarity,
(01:05):
so many realizations, and some serious decompression that was needed
after the year that we had had. But it also
made me realize how deep rooted stress can be. The
place we went to is beautiful. It has greenery everywhere,
it's in the middle of a forest. It's so quiet,
it's peaceful. There are these beautiful temples scattered around the grounds.
(01:27):
There are so many magical, sacred spaces. The sounds sound godly.
The whole place feels like a spiritual world, and it
was so it was the perfect environment to just feel
stress free. But the first few days my mind was
still so high strung. It was constantly asking me, what's next.
You've got things to do. Stop sitting around. What we're
(01:48):
going to be doing now? Why are you not doing anything?
Come on onto the next, onto the next. And you
know what, that thought process and this constant anxious and
stress inducing state is something any of us go through
throughout our whole year. And look, the fact is that
stress is just a part of life, whether it's work, deadlines,
family drama, or trying to balance different parts of our life,
(02:10):
some larger stresses, some small, some expected some unexpected. But
the thing is, without coping mechanisms and trying to tackle
the emotions and mental pressure of it all on a
regular basis, it can just build and build until it
all just feels like too much. For me, that looks
like locking myself in the dark room and crying. For others,
it could lead to feelings of depression or high level anxiety,
(02:34):
or just this feeling of this inability to actually function.
And you know the thing is, sometimes it becomes so
normal for us to live in that state we don't
even realize that we're living in a stress state. Stress
can manifest in the body in so many different ways. Physically,
it can show up as headaches or digestive issues, feeling
tired all the time, even if you're sleeping a lot,
(02:55):
feeling restless or you can't fall asleep. It can cause
appetite changes like binging or cravings, or you could lose
your appetite completely. It can lead to hair loss or
graying early. You can also tend to unhealthy habits like
drinking or drugs, and other signs are things like jaw clenching,
which sometimes you don't even realize you're doing until you
wake up in the morning and your jaw is hurting
(03:16):
so much.
Speaker 2 (03:16):
I do that a lot.
Speaker 1 (03:17):
I grind my teeth sometimes when I'm stressed in my sleep,
or I clench my jaw a lot when I'm working
or when I'm sleeping too. Another thing I found is
when I'm stressed out, the stress seeps into my dreams.
And I don't know whether anyone's had this before, but
my dreams get really intense, and so the stress that
I'm feeling, mixed with the worries that I'm having, all
(03:38):
culminate in my subconscious And not only am I stress
during the day, I stress sleep too. I've gone through
periods where I'm actually waking up crying because whatever I
was stressed about or anxious about has actually come into
my dream and become a reality in my dream. And
I've woken up with tears pouring out of my eyes.
And so even if we're trying to pretend like it
(04:00):
doesn't exist, somehow, our body, our mind, it's feeling it
every single moment that we are feeling it. I also
find things like nail biting or fidgeting, or trying to
overplan or become a perfectionist. I notice when I feel
like I'm out of control of things in my life,
or I'm stressed out about other parts of my life.
I become an organizer. I become a hyper planner. I
(04:22):
want to control everything because it makes sense, right when
we feel like we're out of control of something else,
we try to control other parts of my life that
feel controllable. So it's a very natural response. But these
are all signs that you might be just a little
bit too stressed. Now I know that these could also
be signs of other things. There's so many different signs
that I just mention and it could be due to
(04:43):
other things. But usually if you really stop to think
about it, your body and your mind will tell you
whether you are stressed or not, or that something's just
not right. But in case you're unsure whether you are
stressed or not and you.
Speaker 2 (04:55):
Need the confirmation.
Speaker 1 (04:57):
These are five questions that I usually ask myself to
really understand what I'm going through. The first one is
am I feeling physically tense or exhausted even after resting.
The second one to ask yourself is am I having
trouble sleeping or concentrating. The third one is am I
feeling easily irritated or overwhelmed by everyday tasks. It's like
(05:18):
your top gets caught on the doorknob and suddenly you
just burst out in tears.
Speaker 2 (05:21):
Actually that happens to be when I'm on my period.
Speaker 1 (05:23):
But you know what I mean, just random things that
you wouldn't normally be upset about, barring the time that
you're on your period, you are just getting over emotional, irritable,
and you're reacting in a way that you wouldn't normally
for Have I been neglecting self care like healthy eating
or taking time to relax at my self care? I
don't mean the luxury things like getting your nails done
or you know, going to get a hair trim. What
(05:45):
I mean are the basics to uphold your wellness in
your day to day life. Are you eating the right
foods for your mental state, for your physical body to
nourish it to do all the things that you were
doing to cope with the stress that you were going through.
Are you sleeping in the right way? Are you creating
the right environment around you? You know, the basic things
that you need to actually create optimal health and optimal living.
(06:06):
Are you neglecting those when you use to prioritize them.
And the last one is what are the most repeated
thoughts I am having in my day? Usually sometimes you
only need to ask that one question, what am I
thinking about regularly? What are the repeated thoughts that are
going through my mind? And when you notice that they
are more anxious thoughts or more negative thoughts, and it's
out of balance compared to the positive thoughts or the
(06:28):
grateful thoughts, or the thoughts that life is good and
great and I can do this and I'm happy and
I'm well. But your mind is telling you all the
bad things that are happening in your life more than that,
then that can be a sign that you're imbalanced. Because
the things that you think about is what you become.
And so the more you think about the things that
are stressing you out, the more you think about the
negative things, the more you see the negative things, and
(06:50):
then that is exactly what we end up becoming. And
so those are the five questions that I recommend you
ask yourself to really assess whether you are stressed if
you're in denial. If the answer is yes to a
lot of these, then it's probably an indication that you
are in need of my Ultimate Stress Reset Formula. And
this is something that I have created because I've gone
(07:13):
through a lot of stressful moments in my life. I
used to be a highly anxious person. I still can
ebb and flow through being that, and so I would
feel very stressed and very anxious, and it would kind
of take over and encapsulate me, even when it was small,
even when it was something I knew wasn't something to
be that anxious about. It would just take over my
entire body and mind. And so I created these three
(07:35):
steps after reflecting on how I got myself out of
those moments and how I've got to this stage where
I'm able to really manage those stressful times and those
anxious moments so much better.
Speaker 2 (07:47):
And so I'm actually.
Speaker 1 (07:48):
Speaking from experience rather than theory, and so I'm hoping
that these tips really do help you through your stress
and anxiety. So I've broken these coping mechanisms down into
three steps. First step is stop, the second step is recalibrate,
and the third step is release. So let me take
you through them one by one step one stop. First off,
(08:11):
we need to get you out of your head. You
need to stop the rat race, get yourself off that
hamster wheel of thoughts and take a look at what
is actually happening, get the bigger picture, take a step
back for a second and see what's truly going on.
Most of the time, our stress feels bigger because we
do not stop thinking about it. And where energy goes
is what grows. So the more you think about the
(08:31):
things that make you stress, finally enough, the more stress
to you will feel. And that feels pretty simple and logical.
But when you're constantly on the go and you're choosing
not to think about it, that realization is really important.
Speaker 2 (08:45):
So we have to hit the pause button.
Speaker 1 (08:47):
And so my favorite, absolute favorite way to do this
is through breathwork. Now, do not underestimate how powerful breath
work is. And if you're someone that's never done breathwork before,
you're probably thinking, Okay, this is just another meditation woo
woo thing that is actually not going to help me.
But listen to me when I say there is so
(09:07):
much scientific evidence behind breathwork, more so than the pills
that you are popping. So if you are skeptical about breathwork,
the proof is in the pudding. All you have to
do is try.
Speaker 2 (09:17):
And I'm going to take you through one right now.
I'm going to take you.
Speaker 1 (09:19):
Through it because breathwork has changed everything from my asthma,
so a physical thing that I had going on, to
my anxiety, to my stress, to my sleep, to my workouts.
Oh my gosh, it's changed everything. As soon as you
master your breath, you master your mind and your emotions.
So do not underestimate breathwork. One simple deep breath can
(09:41):
change your whole mood. And I'm not saying that it's
going to take away what you're stressed about, but I
can guarantee it will give you the clarity and calm
that you need to be able to handle whatever it
is that you are going through without feeling overwhelmed. So
we're going to take in. We're going to do this together.
Come on, people, Okay, let's get in the zone. If
you can close your eyes listeners in the car, please
do not close your eyes. We're going to take one
(10:04):
deep breath in for one, two three four, hold a
little bit at the top, and then breathe out for one,
two three four. I'm going to take the breath so
you can hear it at the same time and continue
to do this with me for another five breaths. As
(10:36):
you're breathing in, you should feel your stomach coming outwards
and expanding, And as you're breathing out, you should feel
your stomach contracting and going inward. Honestly, just me taking
those two breaths with you, my whole mind feels calmer.
I feel like I'm speaking slower. I feel so much
more clear in my mind. And that's a simple box breath.
You breathe in for four, you hold it at the
(10:58):
top for like a couple of seconds, and then you
let go for four. And it is that simple. You
can do that for five minutes or even a couple
of minutes, or multiple times throughout the day, every time
you notice little signs or symptoms of stress picking up.
And if that one wasn't enough for you, if you're like,
you know what, give me something more. I've been doing
that breath work for a while now I'm an expert.
Give me another one. Another breath work I love doing
(11:21):
is breathing in and then almost make a sighing sound
on the way out. So let me do it for you.
Speaker 2 (11:26):
It goes.
Speaker 1 (11:30):
And you can make whatever sound comes out. It can
be a scream, it may be a cry. It may
be a squeal, it may be a laugh. You'll be
surprised what comes out when you do this breath work.
But usually anxiety is when our thoughts are trapped in
our mind. And I'm personally noticed that when you create
some sort of sound vibration in your body, that sound
vibration travels through you and it starts to stare things up.
(11:51):
It gets things out of your body, and it just
creates a different environment, and it helps to remove these
stagnant thoughts which are trapped inside of our mind, helps
to release them. So those two simple breathworks. There are
so many more I could teach you, but honestly, let's
keep it simple.
Speaker 2 (12:06):
The box breath.
Speaker 1 (12:07):
Every single time you feel your mind starting to travel,
starting to think about all the things that you can't control,
try breathing for four counts in, holding at the top,
and four counts out. And then if you want to
try something else, try the cye breath. If you're not
in public and you're in the comforts of your own home,
try and get those vibrations, the sound vibrations flowing through
(12:27):
your body. You can even actually do a humming sound
after it. So you take a deep breath in and
you do this when you come out, and that's actually
such a calming breathwork to do. Even within one you'll
notice a difference. Also, one thing, I'm a victim of this,
(12:48):
and I don't know whether you are, but I'll share
it anyway. You need to stop trying to fix the
issue right away. Oh my god, I'm such a fixer.
Whether it's something I'm anxious about or something someone else
is anxious about, I'm like, I have to fix it
straight away, find the solution. But the thing is, trying
to solve anything in a stress state is never going
to be as effective or efficient as solving it in
(13:08):
a calm state. Stress often feels worse because we pressure
ourselves into solving the problem instantly. But you might not
have the answer right now, and that's also okay, And
if you try to force the answer, you'll probably get
it wrong or do the wrong thing. Your mind is
basically like a snow globe. When you shake it, you
literally can't see anything in there, and that's pretty much
what your mind in emotions look like when you are stressed.
(13:29):
As soon as the snow settles, you are more likely
to see clearly and take better steps. Towards fixing it.
Sometimes clarity comes when you stop forcing it. The next
step is called recalibrate.
Speaker 2 (13:41):
So I had this.
Speaker 1 (13:42):
Problem once, and it has often helped me when I'm
anxious about things that I have absolutely no control over,
which is, unfortunately how our mind.
Speaker 2 (13:49):
Tends to work.
Speaker 1 (13:50):
We focus on the things that we can't do anything about,
rather than the things that we can do something about.
So it goes something like this. A farmer in a
village owned a single horse that helped him plow his fields.
One day, the horse ran away. The villagers came to
console him, saying, oh my goodness, what bad luck. The
farmer simply replied, good thing, bad thing, who knows. A
(14:10):
week later, the horse returned, bringing with it a group
of wild horses. The villagers said, oh my goodness, what
great fortune you have, and again the farmer replied, good thing,
bad thing, who knows. Soon after that, the farmer's son
tried to tame one of the wild horses, and he
broke his leg in the process. The villagers once again
gathered and said, what terrible misfortune you have, and the farmer,
(14:33):
once again, calm as before, said, good thing, bad thing,
who knows. Not long After that, the army came to
the village recruiting young men for the war. Because the
farmer's son was injured, he was sped. The villagers marveled
to the farmer, but he simply said, good thing, bad thing.
Speaker 2 (14:50):
Who knows.
Speaker 1 (14:52):
The lesson I got from this is that life is
constantly shifting, and what may seem like a disaster, the
most disastrous thing that you you have ever been through,
might lead to something better down the road, or be
saving us from something else coming our way. So when
you're stressed, recalibrate, step back and see what is it
that I can do about the situation, and what is
(15:13):
it that I cannot do, and then take action on
the things you can and find peace with the things
you cannot. Recalibrating means giving your mind a mental reset
that helps you to shift from fight or flight to
pause and plan, because you know what, especially if you've
been through a lot and been through a negative mind
space for a while. Even though positivity feels attractive and
(15:35):
you may know theoretically it's where you want to live,
it feels difficult and sometimes it feels unfamiliar if we
haven't been there in a long while, and so It
just takes these constant recalibrations to retrain and rewire our
mind's reactions to the stresses that we feel in life.
So let me make this a little bit more practical
for you, and let me share the ways that you
can actually recalibrate. The first one is zoom out. Imagine
(15:58):
your whole entire life as a time line and see
where you are right now. Will this issue that you
are stressed out about matter in a week, or a
month or a year. Write down what impact this stressor
could have in your life in the future, and if
it still feels big, create a roadmap to the steps
that you need to take to resolve it. I know
for me, whenever I'm stressed out or anxious with work
(16:19):
or life, I really have to map it out. And
once I do and I have created those steps, it
feels way less scary and way more manageable. You get
to truly see it for what it is, rather than
what your imagination has convinced you it is. When you
were a little girl or a little boy, do you
remember imagining what the ghosts or the little monster under
(16:39):
or the big monster under your bed look like? Oh,
my gosh, my imagination was wild, it would be the
most horrific monster that I'd ever seen. I couldn't even
pat my toe out of my bed without imagining it
was going to get engulfed by the teeth of this
crazy monster.
Speaker 2 (16:53):
And then when I.
Speaker 1 (16:53):
Looked under the bed, I was like, Oh, I don't
see a monster. I don't see teeth, I don't see
goggly eyes. And if you don't see something that wants
to eat my foot. All that to say, when you
really start to break it down, it really doesn't feel
as large as your mind has made it. And if
you did do this and you realize that it actually
isn't that deep and you don't need to do a
whole roadmap, then you can skip to the next stage,
(17:15):
which is release. But before that, I'm going to give
you a couple more options on how you can recalibrate,
or you can do all of these together as well.
By the way, the second one is gratitude. I know
ill sometimes hearing be grateful when you're stressed out is
the most annoying thing ever. And I do believe you
can be stressed and grateful at the same time. It
doesn't mean you have to sub out your stress for
(17:37):
the gratitude. Even though people will tell you that I
don't think it's true. Maybe it is, but I have
an experience that I find that there is a beauty
and duality, the idea that you can be sad and
happy at the same time, the idea that you can
be stressed and grateful at the same time for different
things happening in your life. So taking a couple of
minutes to just think or write down the things that
(17:58):
you are grateful for at least starts to boost your
happy hormones in your body, giving you a little more
balance and a little more hope. Even if the things
you're grateful for are totally unrelated to the stress, your
mind feels the feelings of being happy and then begins
to create more pathways towards that feeling. So I know
gratitude can feel ill sometimes when someone recommends it when
(18:20):
you're feeling angry, stressed, or anxious. But people go on
about it for a reason, and you can still be
stressed if you want to, but at least be grateful
for the other things in your life at the same time.
The next thing you have to do is take a
break from the problem. One way I find that is incredible.
To get my mind out of things is to serve,
(18:40):
to do service somewhere, whether it's me going to give
my grammar massage, always going to vunteer at a hospital
and reading a book to somebody. I recently volunteered for
victims of the LA fires that have happened. I went
to a donation center in LA And you know what,
serving and giving back to someone else in some way,
and if it's in a tiny way like I did,
(19:02):
it is such a beautiful antidote for your anxiety. It
takes you out of me miyan I and into a
space of service. Helping others is so soothing for the
mind and the song. And if you don't feel like
helping others, do something to take your attention to something else.
Make that stress work for you rather than against you.
Use that energy and redirect it. Whether that's a good
(19:23):
aggressive workout, whether that's reading a thrilling book, going out
with some friends, whatever it is, just do something else.
Don't sit there thinking about all the thoughts that are
running through your head. And physical activity is probably the
best option because it lowers our stress hormones and increases
our happy hormones. So the more you move, the better
you'll feel. They said, you reminds me of a really
funny trend that I did recently where someone says, I
(19:45):
don't know why, but I've been feeling really down lately,
and then their friend says, Okay, well, have you been
eating well? No?
Speaker 2 (19:50):
Have you dne water? No? Have you gone outside?
Speaker 1 (19:54):
No?
Speaker 2 (19:55):
Have you worked out?
Speaker 1 (19:56):
No?
Speaker 2 (19:57):
Have you eate any fruits or vegetables?
Speaker 1 (19:59):
No?
Speaker 2 (19:59):
Have you you know?
Speaker 1 (20:00):
And the list goes on because sometimes we don't try
and help ourselves. We sit in the sadness, and we
sit in the anxiety, and we sit in the fear,
and we sit in all the negative emotions and we
don't try to get ourselves out of Then we just
expect them to go away. But we have to work
at these things. It does not just go away. Have
you done all these things on the list to make
yourself feel better? If you haven't, then you're going to
(20:23):
have to try because those are the things that are
going to make you feel better. And one thing I
love doing is I have I mean, I have this
checklist in my mind now, but I recommend this to
people who are trying to get themselves out of their
funks a bit faster. One of the things is making
a list, like a checklist of five things. Do these
before I sit in my sadness, do these before I
sit in my anger, do these before I sit in
(20:44):
my anxiety. And list out your five things that you
are going to do. And once you've done all those fives,
if you still don't feel better, I will give you
the permission to sit in whatever emotion you're feeling. But
until you've done those five, don't let yourself.
Speaker 2 (20:58):
Sit in it.
Speaker 1 (20:59):
Know the things that going to make you feel better
and create a checklist for them, and once you've made
it through the list, then you're full permission to spend
a day sitting in that emotion. But usually if you've
done a workout, you've eating good food, you've drunk your water,
you've gone outside. Honestly, that could be your list. And
if you still don't feel better after doing that, DM me,
(21:19):
I'll help you. You know what, I actually realize I've
been using the words stress and anxiety interchangeably in this,
but really stress is your body's response to all the
external things that happen, and anxiety is more internal. I
guess it's the feelings and emotions and reactions that your
mind has to the issues or the pressures that are external.
So stress is a response to a situation, and anxiety,
(21:42):
I guess is more about how your mind interprets.
Speaker 2 (21:45):
Or anticipates the situation.
Speaker 1 (21:46):
So how your mind is receiving this stressful situation and
how it creates your bodily.
Speaker 2 (21:52):
Response to it.
Speaker 1 (21:53):
Anyway, I just want to clarify that because they are
similar but also slightly different. The last step is released,
so we had stop, rec calibrate, and release. Sometimes we
just have to come to terms with the fact that
we cannot control everything, and sometimes things can't be fixed,
and sometimes things are completely out of your capacity and
abilities to fix it.
Speaker 2 (22:14):
This is the part where we let go.
Speaker 1 (22:16):
And something that's really helped me here is the idea
of it not just being me going through this, not
just me going through the stress, not just me going
through the anxiety. When it's just an eye, everything can
feel so limited because we are limited. But when you
add in God or the universe, everything feels a little
more manageable and there's a sense of relief. So my
(22:36):
first way of release is prayer. Let every word, every sentence,
every fear, every anxiety, every stress, let it out in
a prayer. I give this to you. I give my anxiety,
I give my stress, I give all my fears. I'm
handing them over to you because right now I can't
control them. I surrender all of these things, my thoughts,
(23:00):
my anxieties, my stress, and my emotions. I'm surrendering them
to you. Most of the time, this helps give clarity
to me of the things that I can actually let
go of, all the things that I really should take
action on and change in my life to relieve the
stress that I'm feeling. Some things are on you and
some things are out of your control, and this helps
to figure out the difference. If you're someone that's not
used to prayer, maybe you don't believe in God, maybe
(23:22):
you're going through a crisis on whether you do or
don't believe in God.
Speaker 2 (23:26):
Either way, prayer will help.
Speaker 1 (23:28):
You. May not know what you're praying too, but just
see it as a release of something larger than you,
something bigger than you, something more magnificent than you, something
capable of doing magical, wonderful things in your life that
you are not capable of doing. Another thing that really
helps me when my mind is racing is putting on
some music and singing at the top of my voice
a song that you can scream to, shout to, or
(23:49):
belt from your belly. My favorite thing is getting in
the car, putting on a song and just singing my
heart out. You might cry, you might laugh, But when
you have all these emotions up inside of you, it
is only a matter of time till you burst. Emotions
am in to flow through you, not live in you.
You have to feel it and let it flow. You
can write out and burn it, or say to yourself
(24:11):
in a mirror, whatever your method is, just make sure
you get it out of your system. Releasing is not
about denial, it's about freedom. By letting go of what
you can't control, you will reclaim your energy and mental
space for solutions and what really matters out with the old,
so you can handle whatever new comes at you. The
thing is, when our stresses keep piling up and piling
(24:33):
up and piling up, when we don't deal with them,
there has to be a breaking point. There has to
be a bursting point, and so we have to with
whatever comes our way. You have to learn how to receive,
process and release. The more you keep in you, the
less you'll be able to handle what comes at you.
So we have to create this system in our mind
and in our body to recognize when something's being harbored
(24:54):
within us and how to let go of them. I
really hope that this was useful and I truly hope
that it helps you through your moments of stress. I
would love to hear your feedback if you did make
it all the way to the end of this episode,
let me know if this was useful, if you do
try these tips or tricks, and let me know what
else you want to have a little discussions about. I'd
love to hear your thoughts and recommendations of topics to cover.
(25:16):
Let me know what you're dealing with at the moment,
and I will do my best to help you in
whatever capacity I can. Sending your so much love and
I hope you have such a wonderful week ahead, and
don't forget you can cry if you want to.
You need to stop the rat race, get yourself off
that hamster wheel of thoughts and take a look at
what is actually happening. Get the bigger picture, take a
step back for a second and see what's truly going on.
Most of the time, our stress feels bigger because we
do not stop thinking about it. And where energy goes
is what grows. So the more you think about the
things that make you stress, finally enough, the more stress
(00:22):
to you will feel. I'm Radivlukiah and on my podcast
A Really Good Cry, we embrace the messy and the beautiful,
providing a space for raw, unfiltered conversations that celebrate vulnerability
and allow you to tune in to learn, connect and
find comfort together. Well, hello there, you absolutely wonderful human beings.
Speaker 2 (00:41):
How are you.
Speaker 1 (00:42):
I hope you've all had such a wonderful week. Thank
you so much for coming back to A Really Good Cry.
I appreciate it so much so. I actually went to
India at the beginning of the year. Jay and I
take this trip to a place called Govden Eco Village
every single year for our spiritual reset, but this year
felt a little bit differ. We both came away from
it feeling like we had gained so much, so much clarity,
(01:05):
so many realizations, and some serious decompression that was needed
after the year that we had had. But it also
made me realize how deep rooted stress can be. The
place we went to is beautiful. It has greenery everywhere,
it's in the middle of a forest. It's so quiet,
it's peaceful. There are these beautiful temples scattered around the grounds.
(01:27):
There are so many magical, sacred spaces. The sounds sound godly.
The whole place feels like a spiritual world, and it
was so it was the perfect environment to just feel
stress free. But the first few days my mind was
still so high strung. It was constantly asking me, what's next.
You've got things to do. Stop sitting around. What we're
(01:48):
going to be doing now? Why are you not doing anything?
Come on onto the next, onto the next. And you
know what, that thought process and this constant anxious and
stress inducing state is something any of us go through
throughout our whole year. And look, the fact is that
stress is just a part of life, whether it's work, deadlines,
family drama, or trying to balance different parts of our life,
(02:10):
some larger stresses, some small, some expected some unexpected. But
the thing is, without coping mechanisms and trying to tackle
the emotions and mental pressure of it all on a
regular basis, it can just build and build until it
all just feels like too much. For me, that looks
like locking myself in the dark room and crying. For others,
it could lead to feelings of depression or high level anxiety,
(02:34):
or just this feeling of this inability to actually function.
And you know the thing is, sometimes it becomes so
normal for us to live in that state we don't
even realize that we're living in a stress state. Stress
can manifest in the body in so many different ways. Physically,
it can show up as headaches or digestive issues, feeling
tired all the time, even if you're sleeping a lot,
(02:55):
feeling restless or you can't fall asleep. It can cause
appetite changes like binging or cravings, or you could lose
your appetite completely. It can lead to hair loss or
graying early. You can also tend to unhealthy habits like
drinking or drugs, and other signs are things like jaw clenching,
which sometimes you don't even realize you're doing until you
wake up in the morning and your jaw is hurting
(03:16):
so much.
Speaker 2 (03:16):
I do that a lot.
Speaker 1 (03:17):
I grind my teeth sometimes when I'm stressed in my sleep,
or I clench my jaw a lot when I'm working
or when I'm sleeping too. Another thing I found is
when I'm stressed out, the stress seeps into my dreams.
And I don't know whether anyone's had this before, but
my dreams get really intense, and so the stress that
I'm feeling, mixed with the worries that I'm having, all
(03:38):
culminate in my subconscious And not only am I stress
during the day, I stress sleep too. I've gone through
periods where I'm actually waking up crying because whatever I
was stressed about or anxious about has actually come into
my dream and become a reality in my dream. And
I've woken up with tears pouring out of my eyes.
And so even if we're trying to pretend like it
(04:00):
doesn't exist, somehow, our body, our mind, it's feeling it
every single moment that we are feeling it. I also
find things like nail biting or fidgeting, or trying to
overplan or become a perfectionist. I notice when I feel
like I'm out of control of things in my life,
or I'm stressed out about other parts of my life.
I become an organizer. I become a hyper planner. I
(04:22):
want to control everything because it makes sense, right when
we feel like we're out of control of something else,
we try to control other parts of my life that
feel controllable. So it's a very natural response. But these
are all signs that you might be just a little
bit too stressed. Now I know that these could also
be signs of other things. There's so many different signs
that I just mention and it could be due to
(04:43):
other things. But usually if you really stop to think
about it, your body and your mind will tell you
whether you are stressed or not, or that something's just
not right. But in case you're unsure whether you are
stressed or not and you.
Speaker 2 (04:55):
Need the confirmation.
Speaker 1 (04:57):
These are five questions that I usually ask myself to
really understand what I'm going through. The first one is
am I feeling physically tense or exhausted even after resting.
The second one to ask yourself is am I having
trouble sleeping or concentrating. The third one is am I
feeling easily irritated or overwhelmed by everyday tasks. It's like
(05:18):
your top gets caught on the doorknob and suddenly you
just burst out in tears.
Speaker 2 (05:21):
Actually that happens to be when I'm on my period.
Speaker 1 (05:23):
But you know what I mean, just random things that
you wouldn't normally be upset about, barring the time that
you're on your period, you are just getting over emotional, irritable,
and you're reacting in a way that you wouldn't normally
for Have I been neglecting self care like healthy eating
or taking time to relax at my self care? I
don't mean the luxury things like getting your nails done
or you know, going to get a hair trim. What
(05:45):
I mean are the basics to uphold your wellness in
your day to day life. Are you eating the right
foods for your mental state, for your physical body to
nourish it to do all the things that you were
doing to cope with the stress that you were going through.
Are you sleeping in the right way? Are you creating
the right environment around you? You know, the basic things
that you need to actually create optimal health and optimal living.
(06:06):
Are you neglecting those when you use to prioritize them.
And the last one is what are the most repeated
thoughts I am having in my day? Usually sometimes you
only need to ask that one question, what am I
thinking about regularly? What are the repeated thoughts that are
going through my mind? And when you notice that they
are more anxious thoughts or more negative thoughts, and it's
out of balance compared to the positive thoughts or the
(06:28):
grateful thoughts, or the thoughts that life is good and
great and I can do this and I'm happy and
I'm well. But your mind is telling you all the
bad things that are happening in your life more than that,
then that can be a sign that you're imbalanced. Because
the things that you think about is what you become.
And so the more you think about the things that
are stressing you out, the more you think about the
negative things, the more you see the negative things, and
(06:50):
then that is exactly what we end up becoming. And
so those are the five questions that I recommend you
ask yourself to really assess whether you are stressed if
you're in denial. If the answer is yes to a
lot of these, then it's probably an indication that you
are in need of my Ultimate Stress Reset Formula. And
this is something that I have created because I've gone
(07:13):
through a lot of stressful moments in my life. I
used to be a highly anxious person. I still can
ebb and flow through being that, and so I would
feel very stressed and very anxious, and it would kind
of take over and encapsulate me, even when it was small,
even when it was something I knew wasn't something to
be that anxious about. It would just take over my
entire body and mind. And so I created these three
(07:35):
steps after reflecting on how I got myself out of
those moments and how I've got to this stage where
I'm able to really manage those stressful times and those
anxious moments so much better.
Speaker 2 (07:47):
And so I'm actually.
Speaker 1 (07:48):
Speaking from experience rather than theory, and so I'm hoping
that these tips really do help you through your stress
and anxiety. So I've broken these coping mechanisms down into
three steps. First step is stop, the second step is recalibrate,
and the third step is release. So let me take
you through them one by one step one stop. First off,
(08:11):
we need to get you out of your head. You
need to stop the rat race, get yourself off that
hamster wheel of thoughts and take a look at what
is actually happening, get the bigger picture, take a step
back for a second and see what's truly going on.
Most of the time, our stress feels bigger because we
do not stop thinking about it. And where energy goes
is what grows. So the more you think about the
(08:31):
things that make you stress, finally enough, the more stress
to you will feel. And that feels pretty simple and logical.
But when you're constantly on the go and you're choosing
not to think about it, that realization is really important.
Speaker 2 (08:45):
So we have to hit the pause button.
Speaker 1 (08:47):
And so my favorite, absolute favorite way to do this
is through breathwork. Now, do not underestimate how powerful breath
work is. And if you're someone that's never done breathwork before,
you're probably thinking, Okay, this is just another meditation woo
woo thing that is actually not going to help me.
But listen to me when I say there is so
(09:07):
much scientific evidence behind breathwork, more so than the pills
that you are popping. So if you are skeptical about breathwork,
the proof is in the pudding. All you have to
do is try.
Speaker 2 (09:17):
And I'm going to take you through one right now.
I'm going to take you.
Speaker 1 (09:19):
Through it because breathwork has changed everything from my asthma,
so a physical thing that I had going on, to
my anxiety, to my stress, to my sleep, to my workouts.
Oh my gosh, it's changed everything. As soon as you
master your breath, you master your mind and your emotions.
So do not underestimate breathwork. One simple deep breath can
(09:41):
change your whole mood. And I'm not saying that it's
going to take away what you're stressed about, but I
can guarantee it will give you the clarity and calm
that you need to be able to handle whatever it
is that you are going through without feeling overwhelmed. So
we're going to take in. We're going to do this together.
Come on, people, Okay, let's get in the zone. If
you can close your eyes listeners in the car, please
do not close your eyes. We're going to take one
(10:04):
deep breath in for one, two three four, hold a
little bit at the top, and then breathe out for one,
two three four. I'm going to take the breath so
you can hear it at the same time and continue
to do this with me for another five breaths. As
(10:36):
you're breathing in, you should feel your stomach coming outwards
and expanding, And as you're breathing out, you should feel
your stomach contracting and going inward. Honestly, just me taking
those two breaths with you, my whole mind feels calmer.
I feel like I'm speaking slower. I feel so much
more clear in my mind. And that's a simple box breath.
You breathe in for four, you hold it at the
(10:58):
top for like a couple of seconds, and then you
let go for four. And it is that simple. You
can do that for five minutes or even a couple
of minutes, or multiple times throughout the day, every time
you notice little signs or symptoms of stress picking up.
And if that one wasn't enough for you, if you're like,
you know what, give me something more. I've been doing
that breath work for a while now I'm an expert.
Give me another one. Another breath work I love doing
(11:21):
is breathing in and then almost make a sighing sound
on the way out. So let me do it for you.
Speaker 2 (11:26):
It goes.
Speaker 1 (11:30):
And you can make whatever sound comes out. It can
be a scream, it may be a cry. It may
be a squeal, it may be a laugh. You'll be
surprised what comes out when you do this breath work.
But usually anxiety is when our thoughts are trapped in
our mind. And I'm personally noticed that when you create
some sort of sound vibration in your body, that sound
vibration travels through you and it starts to stare things up.
(11:51):
It gets things out of your body, and it just
creates a different environment, and it helps to remove these
stagnant thoughts which are trapped inside of our mind, helps
to release them. So those two simple breathworks. There are
so many more I could teach you, but honestly, let's
keep it simple.
Speaker 2 (12:06):
The box breath.
Speaker 1 (12:07):
Every single time you feel your mind starting to travel,
starting to think about all the things that you can't control,
try breathing for four counts in, holding at the top,
and four counts out. And then if you want to
try something else, try the cye breath. If you're not
in public and you're in the comforts of your own home,
try and get those vibrations, the sound vibrations flowing through
(12:27):
your body. You can even actually do a humming sound
after it. So you take a deep breath in and
you do this when you come out, and that's actually
such a calming breathwork to do. Even within one you'll
notice a difference. Also, one thing, I'm a victim of this,
(12:48):
and I don't know whether you are, but I'll share
it anyway. You need to stop trying to fix the
issue right away. Oh my god, I'm such a fixer.
Whether it's something I'm anxious about or something someone else
is anxious about, I'm like, I have to fix it
straight away, find the solution. But the thing is, trying
to solve anything in a stress state is never going
to be as effective or efficient as solving it in
(13:08):
a calm state. Stress often feels worse because we pressure
ourselves into solving the problem instantly. But you might not
have the answer right now, and that's also okay, And
if you try to force the answer, you'll probably get
it wrong or do the wrong thing. Your mind is
basically like a snow globe. When you shake it, you
literally can't see anything in there, and that's pretty much
what your mind in emotions look like when you are stressed.
(13:29):
As soon as the snow settles, you are more likely
to see clearly and take better steps. Towards fixing it.
Sometimes clarity comes when you stop forcing it. The next
step is called recalibrate.
Speaker 2 (13:41):
So I had this.
Speaker 1 (13:42):
Problem once, and it has often helped me when I'm
anxious about things that I have absolutely no control over,
which is, unfortunately how our mind.
Speaker 2 (13:49):
Tends to work.
Speaker 1 (13:50):
We focus on the things that we can't do anything about,
rather than the things that we can do something about.
So it goes something like this. A farmer in a
village owned a single horse that helped him plow his fields.
One day, the horse ran away. The villagers came to
console him, saying, oh my goodness, what bad luck. The
farmer simply replied, good thing, bad thing, who knows. A
(14:10):
week later, the horse returned, bringing with it a group
of wild horses. The villagers said, oh my goodness, what
great fortune you have, and again the farmer replied, good thing,
bad thing, who knows. Soon after that, the farmer's son
tried to tame one of the wild horses, and he
broke his leg in the process. The villagers once again
gathered and said, what terrible misfortune you have, and the farmer,
(14:33):
once again, calm as before, said, good thing, bad thing,
who knows. Not long After that, the army came to
the village recruiting young men for the war. Because the
farmer's son was injured, he was sped. The villagers marveled
to the farmer, but he simply said, good thing, bad thing.
Speaker 2 (14:50):
Who knows.
Speaker 1 (14:52):
The lesson I got from this is that life is
constantly shifting, and what may seem like a disaster, the
most disastrous thing that you you have ever been through,
might lead to something better down the road, or be
saving us from something else coming our way. So when
you're stressed, recalibrate, step back and see what is it
that I can do about the situation, and what is
(15:13):
it that I cannot do, and then take action on
the things you can and find peace with the things
you cannot. Recalibrating means giving your mind a mental reset
that helps you to shift from fight or flight to
pause and plan, because you know what, especially if you've
been through a lot and been through a negative mind
space for a while. Even though positivity feels attractive and
(15:35):
you may know theoretically it's where you want to live,
it feels difficult and sometimes it feels unfamiliar if we
haven't been there in a long while, and so It
just takes these constant recalibrations to retrain and rewire our
mind's reactions to the stresses that we feel in life.
So let me make this a little bit more practical
for you, and let me share the ways that you
can actually recalibrate. The first one is zoom out. Imagine
(15:58):
your whole entire life as a time line and see
where you are right now. Will this issue that you
are stressed out about matter in a week, or a
month or a year. Write down what impact this stressor
could have in your life in the future, and if
it still feels big, create a roadmap to the steps
that you need to take to resolve it. I know
for me, whenever I'm stressed out or anxious with work
(16:19):
or life, I really have to map it out. And
once I do and I have created those steps, it
feels way less scary and way more manageable. You get
to truly see it for what it is, rather than
what your imagination has convinced you it is. When you
were a little girl or a little boy, do you
remember imagining what the ghosts or the little monster under
(16:39):
or the big monster under your bed look like? Oh,
my gosh, my imagination was wild, it would be the
most horrific monster that I'd ever seen. I couldn't even
pat my toe out of my bed without imagining it
was going to get engulfed by the teeth of this
crazy monster.
Speaker 2 (16:53):
And then when I.
Speaker 1 (16:53):
Looked under the bed, I was like, Oh, I don't
see a monster. I don't see teeth, I don't see
goggly eyes. And if you don't see something that wants
to eat my foot. All that to say, when you
really start to break it down, it really doesn't feel
as large as your mind has made it. And if
you did do this and you realize that it actually
isn't that deep and you don't need to do a
whole roadmap, then you can skip to the next stage,
(17:15):
which is release. But before that, I'm going to give
you a couple more options on how you can recalibrate,
or you can do all of these together as well.
By the way, the second one is gratitude. I know
ill sometimes hearing be grateful when you're stressed out is
the most annoying thing ever. And I do believe you
can be stressed and grateful at the same time. It
doesn't mean you have to sub out your stress for
(17:37):
the gratitude. Even though people will tell you that I
don't think it's true. Maybe it is, but I have
an experience that I find that there is a beauty
and duality, the idea that you can be sad and
happy at the same time, the idea that you can
be stressed and grateful at the same time for different
things happening in your life. So taking a couple of
minutes to just think or write down the things that
(17:58):
you are grateful for at least starts to boost your
happy hormones in your body, giving you a little more
balance and a little more hope. Even if the things
you're grateful for are totally unrelated to the stress, your
mind feels the feelings of being happy and then begins
to create more pathways towards that feeling. So I know
gratitude can feel ill sometimes when someone recommends it when
(18:20):
you're feeling angry, stressed, or anxious. But people go on
about it for a reason, and you can still be
stressed if you want to, but at least be grateful
for the other things in your life at the same time.
The next thing you have to do is take a
break from the problem. One way I find that is incredible.
To get my mind out of things is to serve,
(18:40):
to do service somewhere, whether it's me going to give
my grammar massage, always going to vunteer at a hospital
and reading a book to somebody. I recently volunteered for
victims of the LA fires that have happened. I went
to a donation center in LA And you know what,
serving and giving back to someone else in some way,
and if it's in a tiny way like I did,
(19:02):
it is such a beautiful antidote for your anxiety. It
takes you out of me miyan I and into a
space of service. Helping others is so soothing for the
mind and the song. And if you don't feel like
helping others, do something to take your attention to something else.
Make that stress work for you rather than against you.
Use that energy and redirect it. Whether that's a good
(19:23):
aggressive workout, whether that's reading a thrilling book, going out
with some friends, whatever it is, just do something else.
Don't sit there thinking about all the thoughts that are
running through your head. And physical activity is probably the
best option because it lowers our stress hormones and increases
our happy hormones. So the more you move, the better
you'll feel. They said, you reminds me of a really
funny trend that I did recently where someone says, I
(19:45):
don't know why, but I've been feeling really down lately,
and then their friend says, Okay, well, have you been
eating well? No?
Speaker 2 (19:50):
Have you dne water? No? Have you gone outside?
Speaker 1 (19:54):
No?
Speaker 2 (19:55):
Have you worked out?
Speaker 1 (19:56):
No?
Speaker 2 (19:57):
Have you eate any fruits or vegetables?
Speaker 1 (19:59):
No?
Speaker 2 (19:59):
Have you you know?
Speaker 1 (20:00):
And the list goes on because sometimes we don't try
and help ourselves. We sit in the sadness, and we
sit in the anxiety, and we sit in the fear,
and we sit in all the negative emotions and we
don't try to get ourselves out of Then we just
expect them to go away. But we have to work
at these things. It does not just go away. Have
you done all these things on the list to make
yourself feel better? If you haven't, then you're going to
(20:23):
have to try because those are the things that are
going to make you feel better. And one thing I
love doing is I have I mean, I have this
checklist in my mind now, but I recommend this to
people who are trying to get themselves out of their
funks a bit faster. One of the things is making
a list, like a checklist of five things. Do these
before I sit in my sadness, do these before I
sit in my anger, do these before I sit in
(20:44):
my anxiety. And list out your five things that you
are going to do. And once you've done all those fives,
if you still don't feel better, I will give you
the permission to sit in whatever emotion you're feeling. But
until you've done those five, don't let yourself.
Speaker 2 (20:58):
Sit in it.
Speaker 1 (20:59):
Know the things that going to make you feel better
and create a checklist for them, and once you've made
it through the list, then you're full permission to spend
a day sitting in that emotion. But usually if you've
done a workout, you've eating good food, you've drunk your water,
you've gone outside. Honestly, that could be your list. And
if you still don't feel better after doing that, DM me,
(21:19):
I'll help you. You know what, I actually realize I've
been using the words stress and anxiety interchangeably in this,
but really stress is your body's response to all the
external things that happen, and anxiety is more internal. I
guess it's the feelings and emotions and reactions that your
mind has to the issues or the pressures that are external.
So stress is a response to a situation, and anxiety,
(21:42):
I guess is more about how your mind interprets.
Speaker 2 (21:45):
Or anticipates the situation.
Speaker 1 (21:46):
So how your mind is receiving this stressful situation and
how it creates your bodily.
Speaker 2 (21:52):
Response to it.
Speaker 1 (21:53):
Anyway, I just want to clarify that because they are
similar but also slightly different. The last step is released,
so we had stop, rec calibrate, and release. Sometimes we
just have to come to terms with the fact that
we cannot control everything, and sometimes things can't be fixed,
and sometimes things are completely out of your capacity and
abilities to fix it.
Speaker 2 (22:14):
This is the part where we let go.
Speaker 1 (22:16):
And something that's really helped me here is the idea
of it not just being me going through this, not
just me going through the stress, not just me going
through the anxiety. When it's just an eye, everything can
feel so limited because we are limited. But when you
add in God or the universe, everything feels a little
more manageable and there's a sense of relief. So my
(22:36):
first way of release is prayer. Let every word, every sentence,
every fear, every anxiety, every stress, let it out in
a prayer. I give this to you. I give my anxiety,
I give my stress, I give all my fears. I'm
handing them over to you because right now I can't
control them. I surrender all of these things, my thoughts,
(23:00):
my anxieties, my stress, and my emotions. I'm surrendering them
to you. Most of the time, this helps give clarity
to me of the things that I can actually let
go of, all the things that I really should take
action on and change in my life to relieve the
stress that I'm feeling. Some things are on you and
some things are out of your control, and this helps
to figure out the difference. If you're someone that's not
used to prayer, maybe you don't believe in God, maybe
(23:22):
you're going through a crisis on whether you do or
don't believe in God.
Speaker 2 (23:26):
Either way, prayer will help.
Speaker 1 (23:28):
You. May not know what you're praying too, but just
see it as a release of something larger than you,
something bigger than you, something more magnificent than you, something
capable of doing magical, wonderful things in your life that
you are not capable of doing. Another thing that really
helps me when my mind is racing is putting on
some music and singing at the top of my voice
a song that you can scream to, shout to, or
(23:49):
belt from your belly. My favorite thing is getting in
the car, putting on a song and just singing my
heart out. You might cry, you might laugh, But when
you have all these emotions up inside of you, it
is only a matter of time till you burst. Emotions
am in to flow through you, not live in you.
You have to feel it and let it flow. You
can write out and burn it, or say to yourself
(24:11):
in a mirror, whatever your method is, just make sure
you get it out of your system. Releasing is not
about denial, it's about freedom. By letting go of what
you can't control, you will reclaim your energy and mental
space for solutions and what really matters out with the old,
so you can handle whatever new comes at you. The
thing is, when our stresses keep piling up and piling
(24:33):
up and piling up, when we don't deal with them,
there has to be a breaking point. There has to
be a bursting point, and so we have to with
whatever comes our way. You have to learn how to receive,
process and release. The more you keep in you, the
less you'll be able to handle what comes at you.
So we have to create this system in our mind
and in our body to recognize when something's being harbored
(24:54):
within us and how to let go of them. I
really hope that this was useful and I truly hope
that it helps you through your moments of stress. I
would love to hear your feedback if you did make
it all the way to the end of this episode,
let me know if this was useful, if you do
try these tips or tricks, and let me know what
else you want to have a little discussions about. I'd
love to hear your thoughts and recommendations of topics to cover.
(25:16):
Let me know what you're dealing with at the moment,
and I will do my best to help you in
whatever capacity I can. Sending your so much love and
I hope you have such a wonderful week ahead, and
don't forget you can cry if you want to.
Host
Radhi Devlukia
Popular Podcasts
Amy Robach & T.J. Holmes present: Aubrey O’Day, Covering the Diddy Trial
Introducing… Aubrey O’Day Diddy’s former protege, television personality, platinum selling music artist, Danity Kane alum Aubrey O’Day joins veteran journalists Amy Robach and TJ Holmes to provide a unique perspective on the trial that has captivated the attention of the nation. Join them throughout the trial as they discuss, debate, and dissect every detail, every aspect of the proceedings. Aubrey will offer her opinions and expertise, as only she is qualified to do given her first-hand knowledge. From her days on Making the Band, as she emerged as the breakout star, the truth of the situation would be the opposite of the glitz and glamour. Listen throughout every minute of the trial, for this exclusive coverage. Amy Robach and TJ Holmes present Aubrey O’Day, Covering the Diddy Trial, an iHeartRadio podcast.
Dateline NBC
Current and classic episodes, featuring compelling true-crime mysteries, powerful documentaries and in-depth investigations. Follow now to get the latest episodes of Dateline NBC completely free, or subscribe to Dateline Premium for ad-free listening and exclusive bonus content: DatelinePremium.com
The Breakfast Club
The World's Most Dangerous Morning Show, The Breakfast Club, With DJ Envy And Charlamagne Tha God!
© 2025 iHeartMedia, Inc.