Inboxes List

Create an inbox to save and track emails. It's free!

+New inbox
Back
Back
Back 
<!DOCTYPE HTML PUBLIC "-//W3C//DTD HTML 4.01 Transitional//EN" "//www.w3.org/TR/html4/loose.dtd">
<html>
 <head>
  <meta content="width=device-width, initial-scale=1, maximum-scale=1, user-scalable=0" name="viewport"/>
  <meta content="text/html; charset=utf-8" http-equiv="Content-Type"/>
  <style type="text/css">
   ReadMsgBody{ width: 100%;}
      .ExternalClass {width: 100%;}
      .ExternalClass, .ExternalClass p, .ExternalClass span, .ExternalClass font, .ExternalClass td, .ExternalClass div {line-height: 100%;}
      body {-webkit-text-size-adjust:100%; -ms-text-size-adjust:100%;margin:0 !important;}
      p { margin: 1em 0;}
      table td { border-collapse: collapse;}
      img {outline:0;}
      a img {border:none;}
      @-ms-viewport{ width: device-width;}
  </style>
  <style type="text/css">
   @media only screen and (max-width: 480px) {
        .container {width: 100% !important;}
        .footer { width:auto !important; margin-left:0; }
        .mobile-hidden { display:none !important; }
        .logo { display:block !important; padding:0 !important; }
        img { max-width:100% !important; height:auto !important; max-height:auto !important;}
        .header img{max-width:100% !important;height:auto !important; max-height:auto !important;}
        .photo img { width:100% !important; max-width:100% !important; height:auto !important;}
        .drop { display:block !important; width: 100% !important; float:left; clear:both;}
        .footerlogo { display:block !important; width: 100% !important; padding-top:15px; float:left; clear:both;}
        .nav4, .nav5, .nav6 { display: none !important; }
        .tableBlock {width:100% !important;}
        .responsive-td {width:100% !important; display:block !important; padding:0 !important; }
        .fluid, .fluid-centered {
          width: 100% !important;
          max-width: 100% !important;
          height: auto !important;
          margin-left: auto !important;
          margin-right: auto !important;
        }
        .fluid-centered {
          margin-left: auto !important;
          margin-right: auto !important;
        }
        /* MOBILE GLOBAL STYLES - DO NOT CHANGE */
body, .tb_properties{font-family: Arial, Helvetica, sans-serif !important; font-size: 16px !important; color: #333333 !important; line-height: 1.5 !important; padding: 0px !important; }.buttonstyles{font-family: Arial, helvetica, sans-serif !important; font-size: 16px !important; color: #FFFFFF !important; padding: 10px !important; }h1{font-family: Arial !important; font-size: 22px !important; color: #333333 !important; line-height: 1.15 !important; }h2{font-family: Arial !important; font-size: 18px !important; color: #5D5D5D !important; line-height: 1.15 !important; }h3{font-family: Arial !important; font-size: 18px !important; color: #333333 !important; line-height: 1.15 !important; }a:not(.buttonstyles){line-height: 1.15 !important; }.mobile-hidden{display: none !important; }.responsive-td {width: 100% !important; display: block !important; padding: 0 !important;}
/* END OF MOBILE GLOBAL STYLES - DO NOT CHANGE */
      }
      @media only screen and (max-width: 640px) {
        .container { width:100% !important; }
        .mobile-hidden { display:none !important; }
        .logo { display:block !important; padding:0 !important; }
        .photo img { width:100% !important; height:auto !important;}
        .nav5, .nav6 { display: none !important;}
        .fluid, .fluid-centered {
          width: 100% !important;
          max-width: 100% !important;
          height: auto !important;
          margin-left: auto !important;
          margin-right: auto !important;
        }
        .fluid-centered {
          margin-left: auto !important;
          margin-right: auto !important;
        }
      }
  </style>
  <!--[if mso]>       <style type="text/css">           /* Begin Outlook Font Fix */               body, table, td {                  font-family : Arial, Helvetica, sans-serif;                  line-height : 150%;                  font-size : 16px;                  color : #333333;               }           /* End Outlook Font Fix */       </style>     <![endif]-->
 </head>
 <body bgcolor="#EFEFEF" style="margin: 0px; -webkit-text-size-adjust:none;background-color : #EFEFEF; font-family : Arial, Helvetica, sans-serif; line-height : 150%; font-size : 16px; color : #333333; padding : 5px; " text="#808080">
  <style type="text/css">
   div.preheader 
{ display: none !important; }
  </style>
  <div class="preheader" style="font-size: 1px; display: none !important;">
   What you should think about while you wash the dishes
  </div>
  <div style="font-size:0; line-height:0;">
   <img alt="" height="1" src="https://inboxflows.com/_/image/https%253A%252F%252Fclick.nl.npr.org%252Fopen.aspx%253Fffcb10-fe661570756304747413-fdf610767561067b74127573-fe8e12747761037574-feef1274736d03-fe201374706501747c1774-ff291c71716d%2526d%253D60246%2526bmt%253D0/?inbox_flows_img_sig=eyJwYXRoIjoiaHR0cHMlM0ElMkYlMkZjbGljay5ubC5ucCIsInRpbWUiOjE3NjA0MzMwMDguNzgyNzEyMn0:1v8b2m:GtPN0-9kIbpLaCAQ4y39pO9YRFCZ2PIfcwj1CZ784-c" width="1"/>
  </div>
  <table align="center" border="0" cellpadding="0" cellspacing="0" width="100%">
   <tr>
    <td align="center" valign="top">
    </td>
   </tr>
   <tr>
    <td align="center">
     <table align="center" border="0" cellpadding="0" cellspacing="0" class="container" width="600">
      <tr>
       <td style="text-align:right;padding-bottom:5px;">
        <a style="color:#666666;font-size:0.9rem;" target="_blank">
         View this email online
        </a>
       </td>
      </tr>
      <tr>
       <td>
        <!-- added the border style here -->
        <table bgcolor="#FFFFFF" cellpadding="0" cellspacing="0" class="tb_properties border_style" style="background-color : #FFFFFF; border : 0px;font-size : 16px; font-family : Arial, Helvetica, sans-serif; line-height : 150%; color : #333333; " width="100%">
         <!-- end of comment -->
         <tr>
          <td align="center" valign="top">
           <table align="left" border="0" cellpadding="0" cellspacing="0" width="100%">
            <tr>
             <td>
              <table cellpadding="0" cellspacing="0" class="slot-styling" role="presentation" style="background-color: #FFFFFF; min-width: 100%; " width="100%">
               <tr>
                <td class="slot-styling camarker-inner" style="padding: 0px; ">
                 <table cellpadding="0" cellspacing="0" class="stylingblock-content-wrapper" role="presentation" style="background-color: #FFFFFF; min-width: 100%; " width="100%">
                  <tr>
                   <td class="stylingblock-content-wrapper camarker-inner" style="padding: 0px; ">
                    <table cellpadding="0" cellspacing="0" role="presentation" width="100%">
                     <tr>
                      <td align="center">
                       <a data-linkto="https://" title="">
                        <img alt="Stress Less — A quest to reclaim your calm." data-assetid="312763" src="https://inboxflows.com/_/image/https%253A%252F%252Fimage.nl.npr.org%252Flib%252Ffe8e12747761037574%252Fm%252F1%252F004dadad-da0f-4c46-b438-a596289e93e8.jpg/?inbox_flows_img_sig=eyJwYXRoIjoiaHR0cHMlM0ElMkYlMkZpbWFnZS5ubC5ucCIsInRpbWUiOjE3NjA0MzMwMDguNzgzMjg2fQ:1v8b2m:MUbmkGB3PRlAg_EcN1Sk0fdJ8yKuHbtS9LmC0F05l2o" style="display: block; padding: 0px; text-align: center; height: auto; width: 100%; border: 0px;" width="600"/>
                       </a>
                      </td>
                     </tr>
                    </table>
                   </td>
                  </tr>
                 </table>
                </td>
               </tr>
              </table>
             </td>
            </tr>
            <tr>
             <!-- added padding here -->
             <td class="content_padding" style="border:0px;padding : 10px 20px; ">
              <!-- end of comment -->
              <table border="0" cellpadding="0" cellspacing="0" width="100%">
               <tr>
                <td align="left" class="header" valign="top">
                 <table cellpadding="0" cellspacing="0" class="slot-styling" role="presentation" style="min-width: 100%; " width="100%">
                  <tr>
                   <td class="stylingblock-content-margin-cell" style="padding: 5px 0px 0px; ">
                    <table cellpadding="0" cellspacing="0" class="slot-styling" role="presentation" style="background-color: transparent; min-width: 100%; " width="100%">
                     <tr>
                      <td class="slot-styling camarker-inner" style="padding: 0px; ">
                       <table cellpadding="0" cellspacing="0" class="stylingblock-content-wrapper" role="presentation" style="min-width: 100%; " width="100%">
                        <tr>
                         <td class="stylingblock-content-margin-cell" style="padding: 0px 0px 15px; ">
                          <table cellpadding="0" cellspacing="0" class="stylingblock-content-wrapper" role="presentation" style="background-color: transparent; min-width: 100%; " width="100%">
                           <tr>
                            <td class="stylingblock-content-wrapper camarker-inner" style="padding: 0px; ">
                             <div style="text-align: right;">
                              <b>
                               Week 4 of 5
                              </b>
                             </div>
                            </td>
                           </tr>
                          </table>
                         </td>
                        </tr>
                       </table>
                       <table cellpadding="0" cellspacing="0" class="stylingblock-content-wrapper" role="presentation" style="min-width: 100%; " width="100%">
                        <tr>
                         <td class="stylingblock-content-margin-cell" style="padding: 0px 0px 15px; ">
                          <table cellpadding="0" cellspacing="0" class="stylingblock-content-wrapper" role="presentation" style="background-color: transparent; min-width: 100%; " width="100%">
                           <tr>
                            <td class="stylingblock-content-wrapper camarker-inner" style="padding: 0px; ">
                             <div style="text-align: center;">
                              <i>
                               By NPR health correspondent
                               <a data-linkto="https://" style="color:#2A7079;text-decoration:underline;" title="Allison Aubrey.">
                                Allison Aubrey
                               </a>
                              </i>
                              <br/>
                             </div>
                             <div>
                             </div>
                             <div>
                              <b>
                               Managing stress is key to keeping your brain and heart healthy.
                              </b>
                              We have tools to heal your body and unwind your mind. And we’ll introduce this skill from Northwestern University’s resilience course:
                              <b>
                               🌈 Mindfulness.
                              </b>
                             </div>
                            </td>
                           </tr>
                          </table>
                         </td>
                        </tr>
                       </table>
                       <table cellpadding="0" cellspacing="0" class="stylingblock-content-wrapper" role="presentation" style="min-width: 100%; " width="100%">
                        <tr>
                         <td class="stylingblock-content-margin-cell" style="padding: 0px 0px 5px; ">
                          <table cellpadding="0" cellspacing="0" class="stylingblock-content-wrapper" role="presentation" style="background-color: transparent; min-width: 100%; " width="100%">
                           <tr>
                            <td class="stylingblock-content-wrapper camarker-inner" style="padding: 0px; ">
                             <h3 style="color:#333333;font-family:Arial,helvetica,sans-serif;font-size:18px;font-style:normal;font-weight:bold;line-height:1.15;">
                              <span style="color:#2A7079;">
                               <span style="font-size:22px;">
                                Why you shouldn't ignore your stress
                               </span>
                              </span>
                             </h3>
                            </td>
                           </tr>
                          </table>
                         </td>
                        </tr>
                       </table>
                       <table cellpadding="0" cellspacing="0" class="stylingblock-content-wrapper" role="presentation" style="min-width: 100%; " width="100%">
                        <tr>
                         <td class="stylingblock-content-margin-cell" style="padding: 0px 0px 10px; ">
                          <table cellpadding="0" cellspacing="0" class="stylingblock-content-wrapper" role="presentation" style="background-color: transparent; min-width: 100%; " width="100%">
                           <tr>
                            <td class="stylingblock-content-wrapper camarker-inner" style="padding: 0px; ">
                             Prolonged stress can have serious impacts on your physical health.
                             <br/>
                             <br/>
                             Dr. Dean Ornish learned that firsthand, long before he became famous for his plant-based Ornish diet. When he was in medical school, he struggled with anxiety and suicidal feelings.
                             <br/>
                             <br/>
                             Learning to manage his stress through yoga and meditation, he says, is what allowed him to continue on his path to becoming a doctor.
                            </td>
                           </tr>
                          </table>
                         </td>
                        </tr>
                       </table>
                       <table cellpadding="0" cellspacing="0" class="stylingblock-content-wrapper" role="presentation" style="background-color: transparent; min-width: 100%; " width="100%">
                        <tr>
                         <td class="stylingblock-content-wrapper camarker-inner" style="padding: 10px 0px; ">
                          <table cellpadding="0" cellspacing="0" role="presentation" width="100%">
                           <tr>
                            <td align="center">
                             <a data-linkto="https://" title="">
                              <img alt="" data-assetid="312800" src="https://inboxflows.com/_/image/https%253A%252F%252Fimage.nl.npr.org%252Flib%252Ffe8e12747761037574%252Fm%252F1%252Fb2539b1e-1b93-4cb7-9aab-23e1a86c8e76.gif/?inbox_flows_img_sig=eyJwYXRoIjoiaHR0cHMlM0ElMkYlMkZpbWFnZS5ubC5ucCIsInRpbWUiOjE3NjA0MzMwMDguNzgzNDM4fQ:1v8b2m:Z56earQoRDzEFlmUQYeYT9Vg3uSG2DYWdSmA4qshKjQ" style="display: block; padding: 0px; text-align: center; height: auto; width: 100%; max-width: 600px; border: 0px;" width="600"/>
                             </a>
                            </td>
                           </tr>
                          </table>
                         </td>
                        </tr>
                       </table>
                       <table cellpadding="0" cellspacing="0" class="stylingblock-content-wrapper" role="presentation" style="min-width: 100%; " width="100%">
                        <tr>
                         <td class="stylingblock-content-margin-cell" style="padding: 10px 0px 0px; ">
                          <table cellpadding="0" cellspacing="0" class="stylingblock-content-wrapper" role="presentation" style="background-color: transparent; min-width: 100%; " width="100%">
                           <tr>
                            <td class="stylingblock-content-wrapper camarker-inner" style="padding: 0px; ">
                             As a physician, Ornish saw how stress made it harder for his patients to stick with a healthy diet and regular exercise, or give up habits like smoking.
                             <br/>
                             <br/>
                             Chronic stress contributes to the risk for heart disease, as well as some autoimmune conditions, and can play a role in diseases like dementia, stroke and depression.
                             <br/>
                             <br/>
                             That’s why he and his wife and business partner, Anne Ornish, teach
                             <a data-linkto="https://" style="color:#2A7079;text-decoration:underline;" title="managing stress">
                              managing stress
                             </a>
                             as one of the four pillars of their program for reversing heart disease. Here's one of Anne's favorite practices:
                             <br/>
                            </td>
                           </tr>
                          </table>
                         </td>
                        </tr>
                       </table>
                       <table cellpadding="0" cellspacing="0" class="stylingblock-content-wrapper" role="presentation" style="background-color: #E4E4E4; border: 2px solid #2A7079; min-width: 100%; " width="100%">
                        <tr>
                         <td class="stylingblock-content-wrapper camarker-inner" style="padding: 10px; ">
                          <b>
                           🌟
                          </b>
                          <b>
                           Try this: A quiet exercise to melt away tension
                          </b>
                          <br/>
                          <br/>
                          <i>
                           One effect of stress is to make your muscles feel tense, says Anne Ornish. This practice releases tension “so that we can really unwind.” Do it at bedtime to help with sleep or whenever you need a reset.
                           <br/>
                           <br/>
                           To start, sit or lie down in a quiet place where you won’t be interrupted.
                          </i>
                          <ol>
                           <li>
                            <b>
                             Inhale and gently squeeze the muscles in your right leg.
                            </b>
                            Release as you exhale. Repeat on the left.
                           </li>
                           <li>
                            <b>
                             Do the same thing for each arm.
                            </b>
                           </li>
                           <li>
                            <b>
                             Inhale and squeeze both glutes.
                            </b>
                            Release on the exhale. Repeat three times.
                           </li>
                           <li>
                            <b>
                             Inhale deeply, expanding the belly; exhale through the mouth.
                            </b>
                            Inhale again, expanding your upper chest and your heart. Relax on the exhale. Repeat.
                           </li>
                           <li>
                            <b>
                             Lift your shoulders up toward your ears
                            </b>
                            . Exhale them down. Roll your head, gently, side to side.
                           </li>
                           <li>
                            <b>
                             Relax your jaw and forehead
                            </b>
                            , taking several slow breaths. Squint the muscles around the eyes; then release.
                           </li>
                           <li>
                            <b>
                             Now rest!
                            </b>
                            Be still and savor for a few moments. Notice the tension melting away. To finish, give yourself a gentle hug.
                           </li>
                          </ol>
                         </td>
                        </tr>
                       </table>
                       <table cellpadding="0" cellspacing="0" class="stylingblock-content-wrapper" role="presentation" style="min-width: 100%; " width="100%">
                        <tr>
                         <td class="stylingblock-content-margin-cell" style="padding: 10px 0px; ">
                          <table cellpadding="0" cellspacing="0" class="stylingblock-content-wrapper" role="presentation" style="background-color: transparent; min-width: 100%; " width="100%">
                           <tr>
                            <td class="stylingblock-content-wrapper camarker-inner" style="padding: 0px; ">
                             <table cellpadding="0" cellspacing="0" role="presentation" width="100%">
                              <tr>
                               <td align="center">
                                <img alt="" data-assetid="313546" height="38" src="https://inboxflows.com/_/image/https%253A%252F%252Fimage.nl.npr.org%252Flib%252Ffe8e12747761037574%252Fm%252F1%252F4d603d1d-139b-44b1-b332-a807ae1ffcef.png/?inbox_flows_img_sig=eyJwYXRoIjoiaHR0cHMlM0ElMkYlMkZpbWFnZS5ubC5ucCIsInRpbWUiOjE3NjA0MzMwMDguNzgzNTQyMn0:1v8b2m:wpSnssdQQe9myTS-YKINvGuC9FPjGwGuL2Av_cPrVEw" style="display: block; padding: 0px; text-align: center; border: 0px solid transparent; height: 38px; width: 300px;" width="300"/>
                               </td>
                              </tr>
                             </table>
                            </td>
                           </tr>
                          </table>
                         </td>
                        </tr>
                       </table>
                       <table cellpadding="0" cellspacing="0" class="stylingblock-content-wrapper" role="presentation" style="min-width: 100%; " width="100%">
                        <tr>
                         <td class="stylingblock-content-margin-cell" style="padding: 0px 0px 15px; ">
                          <table cellpadding="0" cellspacing="0" class="stylingblock-content-wrapper" role="presentation" style="background-color: transparent; border: 3px solid #9CC7CE; min-width: 100%; " width="100%">
                           <tr>
                            <td class="stylingblock-content-wrapper camarker-inner" style="padding: 0px 12px 12px; ">
                             <h3 style="text-align:start">
                              <span style="font-size:18px">
                               <span style="color:#333333">
                                <span style="font-style:normal">
                                 <span style="font-variant-ligatures:normal">
                                  <span style="white-space:normal">
                                   <span style="background-color:#ffffff">
                                    <span style="text-decoration-thickness:initial">
                                     <span style="text-decoration-style:initial">
                                      <span style="text-decoration-color:initial">
                                       <span style="font-family:Arial, helvetica, sans-serif">
                                        <span style="font-weight:bold">
                                         <span style="line-height:1.15">
                                          <font color="#2a7079">
                                           <span style="font-size:22px">
                                            <b>
                                             Lessons in resilience from Northwestern University
                                            </b>
                                           </span>
                                          </font>
                                         </span>
                                        </span>
                                       </span>
                                      </span>
                                     </span>
                                    </span>
                                   </span>
                                  </span>
                                 </span>
                                </span>
                               </span>
                              </span>
                              <br/>
                              <br/>
                              <b>
                               <span style="font-size:12.0pt">
                                <span style='font-family:"Segoe UI Emoji",sans-serif'>
                                 <span style="color:#333333">
                                  🌈
                                 </span>
                                </span>
                               </span>
                              </b>
                              Mindfulness: Master the art of being present
                             </h3>
                             <i>
                              Each week, we’re bringing you a taste of the skills taught in Northwestern’s resilience course from researcher Judy Moskowitz.
                             </i>
                             <br/>
                             <br/>
                             It’s easy to be distracted by worries about the future or regrets about the past. Mindfulness asks you instead to pay attention to your experience in the present moment without interpreting or judging it.
                             <br/>
                             <br/>
                             Decades ago, psychology researcher Jon Kabat-Zinn began studying the effects of meditation on people with physical pain. He adapted this spiritual practice into a medical intervention he called mindfulness-based stress reduction, which has been shown to help with
                             <a data-linkto="https://" style="color:#2A7079;text-decoration:underline;" title="anxiety">
                              anxiety
                             </a>
                             , depression and pain, among other conditions.
                             <br/>
                             <br/>
                             If you’ve never meditated and want a taste, listen here to this
                             <b>
                              <a data-linkto="https://" style="color:#2A7079;text-decoration:underline;" title="simple guided meditation">
                               simple guided meditation
                              </a>
                              from Kabat-Zinn and give it a try.
                             </b>
                             <br/>
                             <br/>
                             An easier place to start is everyday mindfulness. It’s a skill you can practice throughout the day.
                             <br/>
                             <div style="margin-left: 40px;">
                              <b>
                               🛠 Build this skill: Activate your senses at the kitchen sink
                              </b>
                             </div>
                             <p dir="ltr" style="margin-left: 40px;">
                              We’ve all got dishes to do, right? You can use this time to practice everyday mindfulness.
                              <br/>
                              <br/>
                              So, while you wash those dishes, Moskowitz says, just wash the dishes. “Don’t be thinking about how much you hate dealing with this mess and how mad you are that your kids didn’t wash their dishes,” she says.
                              <br/>
                              <br/>
                              Instead, notice and enjoy the feel of the warm water on your hands. Breathe in the smell of the dish soap. Enjoy the satisfaction of seeing those dishes go from grimy to shiny, she says.
                              <br/>
                              <br/>
                              You can try this while watering your garden or buttering a piece of hot toast. Whatever you're doing, activate your senses — take in the sounds, smells and tastes. Stay in the moment.
                              <br/>
                              <br/>
                              This takes some practice, but if you stick with it,
                              <a data-linkto="https://" style="color:#2A7079;text-decoration:underline;" title="research">
                               research
                              </a>
                              shows it can help with a positive mindset. And your dishes will thank you too.
                             </p>
                            </td>
                           </tr>
                          </table>
                         </td>
                        </tr>
                       </table>
                      </td>
                     </tr>
                    </table>
                   </td>
                  </tr>
                 </table>
                </td>
               </tr>
               <tr>
                <td align="left" class="" valign="top">
                 <table cellpadding="0" cellspacing="0" class="slot-styling" role="presentation" style="border: 0px; background-color: transparent; min-width: 100%; " width="100%">
                  <tr>
                   <td class="slot-styling camarker-inner" style="padding: 0px; ">
                    <table cellpadding="0" cellspacing="0" class="stylingblock-content-wrapper" role="presentation" style="min-width: 100%; " width="100%">
                     <tr>
                      <td class="stylingblock-content-wrapper camarker-inner">
                       <table cellpadding="0" cellspacing="0" role="presentation" width="100%">
                        <tr>
                         <td align="center">
                          <img alt="" data-assetid="313547" height="38" src="https://inboxflows.com/_/image/https%253A%252F%252Fimage.nl.npr.org%252Flib%252Ffe8e12747761037574%252Fm%252F1%252F8e96e0ec-e626-4d66-89e1-741012e319d0.png/?inbox_flows_img_sig=eyJwYXRoIjoiaHR0cHMlM0ElMkYlMkZpbWFnZS5ubC5ucCIsInRpbWUiOjE3NjA0MzMwMDguNzgzNjQyOH0:1v8b2m:vnoVc6QEYDnrMLFP1CjEiDOhqT3jIx1jaSq9_j-Na8g" style="display: block; padding: 0px; text-align: center; height: 38px; width: 300px; border: 0px;" width="300"/>
                         </td>
                        </tr>
                       </table>
                      </td>
                     </tr>
                    </table>
                    <table cellpadding="0" cellspacing="0" class="stylingblock-content-wrapper" role="presentation" style="min-width: 100%; " width="100%">
                     <tr>
                      <td class="stylingblock-content-wrapper camarker-inner">
                       <h1 style="line-height: 100%;">
                        <span style="font-size:18px">
                         <span style="color:#333333">
                          <span style="font-style:normal">
                           <span style="font-variant-ligatures:normal">
                            <span style="white-space:normal">
                             <span style="background-color:#ffffff">
                              <span style="text-decoration-thickness:initial">
                               <span style="text-decoration-style:initial">
                                <span style="text-decoration-color:initial">
                                 <span style="font-family:Arial, helvetica, sans-serif">
                                  <span style="font-weight:bold">
                                   <span style="line-height:1.15">
                                    <font color="#2a7079">
                                     <span style="font-size:22px">
                                      <b>
                                       Stress Science 101: How your thoughts stress you out
                                      </b>
                                     </span>
                                    </font>
                                   </span>
                                  </span>
                                 </span>
                                </span>
                               </span>
                              </span>
                             </span>
                            </span>
                           </span>
                          </span>
                         </span>
                        </span>
                       </h1>
                       You know that feeling when your heart starts racing because something scary happens, say when a car swerves in front of you and you have to slam on the brakes?
                       <br/>
                       <br/>
                       That’s our body’s natural, healthy stress response. It evolved to keep us safe from threats like lions or bears.
                       <br/>
                       <br/>
                       But unlike in our ancient ancestors' time, a lot of the threats we face today “can’t be solved by fight or flight,” says Amelia Nagoski, co-author of
                       <i>
                        Burnout: The Secret to Unlocking the Stress Cycle
                       </i>
                       .
                       <br/>
                       <br/>
                       The problem with being a modern human is the stress response doesn’t just kick in from a physical threat — it’s triggered by things like work deadlines or grumpy bosses.
                       <br/>
                       <br/>
                       And what’s more, even our
                       <i>
                        thoughts
                       </i>
                       can stress us out. Ruminating about something stressful “can trigger that stress response over and over again,” says Leah Doane, a psychologist who researches stress at Arizona State University.
                       <br/>
                       <br/>
                       If your stress response has revved up, you need to give your body a chance to wind down so the stress doesn’t become chronic. It’s what Nagoski calls “completing the stress cycle.”
                      </td>
                     </tr>
                    </table>
                    <table cellpadding="0" cellspacing="0" class="stylingblock-content-wrapper" role="presentation" style="min-width: 100%; " width="100%">
                     <tr>
                      <td class="stylingblock-content-margin-cell" style="padding: 10px 0px 0px; ">
                       <table cellpadding="0" cellspacing="0" class="stylingblock-content-wrapper" role="presentation" style="background-color: #E4E4E4; border: 2px solid #2A7079; min-width: 100%; " width="100%">
                        <tr>
                         <td class="stylingblock-content-wrapper camarker-inner" style="padding: 10px; ">
                          <b id="docs-internal-guid-3c87e592-7fff-0eb8-1878-afc9fd50efc0">
                           🌟
                          </b>
                          <b>
                           Try this: 4 ways to release stress
                          </b>
                          <ol>
                           <li>
                            <b>
                             Movement:
                            </b>
                            Take a brisk walk or run, or go to the gym. If you’re not into that, try the tense-and-release practice above!
                           </li>
                           <li>
                            <b>
                             Social connection:
                            </b>
                            Call a friend, or have a chat with your barista. “That is enough to tell your body that the world is a safe place,” says Nagoski.
                           </li>
                           <li>
                            <b>
                             A good cry:
                            </b>
                            Crying “increases serotonin and endorphins which will help you feel calmer,” says Doane. Watching a tear-jerker may work, too.
                           </li>
                           <li>
                            <b>
                             Also try: acts of creative expression
                            </b>
                            , be it making art or decorating a cake. Or find a loved one and go in for a 20-second (or more!) hug.
                           </li>
                          </ol>
                         </td>
                        </tr>
                       </table>
                      </td>
                     </tr>
                    </table>
                   </td>
                  </tr>
                 </table>
                </td>
               </tr>
               <tr>
                <td align="left" class="" valign="top">
                 <table cellpadding="0" cellspacing="0" class="slot-styling" role="presentation" style="background-color: transparent; border: 0px solid transparent; min-width: 100%; " width="100%">
                  <tr>
                   <td class="slot-styling camarker-inner" style="padding: 0px; ">
                    <table cellpadding="0" cellspacing="0" class="stylingblock-content-wrapper" role="presentation" style="min-width: 100%; " width="100%">
                     <tr>
                      <td class="stylingblock-content-margin-cell" style="padding: 10px 0px 0px; ">
                       <table cellpadding="0" cellspacing="0" class="stylingblock-content-wrapper" role="presentation" style="background-color: transparent; min-width: 100%; " width="100%">
                        <tr>
                         <td class="stylingblock-content-wrapper camarker-inner" style="padding: 0px; ">
                          <table cellpadding="0" cellspacing="0" role="presentation" width="100%">
                           <tr>
                            <td align="center">
                             <img alt="" data-assetid="313548" height="38" src="https://inboxflows.com/_/image/https%253A%252F%252Fimage.nl.npr.org%252Flib%252Ffe8e12747761037574%252Fm%252F1%252F153b30a7-4f62-49ed-8f5c-14bbcb38a350.png/?inbox_flows_img_sig=eyJwYXRoIjoiaHR0cHMlM0ElMkYlMkZpbWFnZS5ubC5ucCIsInRpbWUiOjE3NjA0MzMwMDguNzgzNzM5fQ:1v8b2m:5pE_VN-TA7eT96h_n66wqCPGzyaNEksQBS8x0llp1jA" style="display: block; padding: 5px 0px 0px; text-align: center; height: 38px; width: 300px; border: 0px;" width="300"/>
                            </td>
                           </tr>
                          </table>
                         </td>
                        </tr>
                       </table>
                      </td>
                     </tr>
                    </table>
                    <table cellpadding="0" cellspacing="0" class="stylingblock-content-wrapper" role="presentation" style="min-width: 100%; " width="100%">
                     <tr>
                      <td class="stylingblock-content-wrapper camarker-inner">
                       <hr color="#efefef" style="margin-top:20px; margin-bottom:30px; height:1px;"/>
                      </td>
                     </tr>
                    </table>
                    <table cellpadding="0" cellspacing="0" class="stylingblock-content-wrapper" role="presentation" style="min-width: 100%; " width="100%">
                     <tr>
                      <td class="stylingblock-content-margin-cell" style="padding: 0px 0px 15px; ">
                       <table cellpadding="0" cellspacing="0" class="stylingblock-content-wrapper" role="presentation" style="background-color: transparent; min-width: 100%; " width="100%">
                        <tr>
                         <td class="stylingblock-content-wrapper camarker-inner" style="padding: 0px; ">
                          <b>
                           <span style="color:#2A7079;">
                            <span style="font-size:22px;">
                             Final words ...
                            </span>
                           </span>
                          </b>
                          <ul>
                           <li>
                            <b>
                             Like this newsletter?
                            </b>
                            Forward it to a friend and tell them to sign up for
                            <b>
                             <a data-linkto="https://" style="color:#2A7079;text-decoration:underline;" title="NPR's Stress Less series.">
                              NPR's Stress Less series.
                             </a>
                            </b>
                           </li>
                           <li>
                            <b>
                             Want to go deeper?
                            </b>
                            Read more of Allison Aubrey’s
                            <a data-linkto="https://" style="color:#2A7079;text-decoration:underline;" title="reporting on stress and resilience here.">
                             reporting on stress and resilience here.
                            </a>
                           </li>
                           <li>
                            <b>
                             Talk to us!
                            </b>
                            Please share your thoughts about this newsletter and your tips for coping with stress.
                            <b>
                             Write us at
                             <a alias="Thrive@npr.org" conversion="false" data-linkto="mailto:" style="color:#2A7079;text-decoration:underline;" title="Thrive@npr.org">
                              thrive@npr.org
                             </a>
                            </b>
                            and we may use your tips in an upcoming story or newsletter.
                           </li>
                          </ul>
                          <b data-stringify-type="bold">
                           <i data-stringify-type="italic">
                            Please note:
                           </i>
                          </b>
                          These strategies have been shown to be beneficial for people dealing with stress from tough situations, but are not a replacement for mental health treatments such as counseling or medication.
                          <br/>
                          <br/>
                          <span style="font-size:14px;">
                           <i>
                            All artwork by Maria Fabrizio. Art direction by Katie Hayes Luke. Editing and additional reporting by Vicky Hallett and Carmel Wroth, with Emily Barocas, Malaka Gharib, Jane Greenhalgh, Joy Yoo, Arielle Retting and Anandita Bhalerao.
                           </i>
                          </span>
                         </td>
                        </tr>
                       </table>
                      </td>
                     </tr>
                    </table>
                    <table cellpadding="0" cellspacing="0" class="stylingblock-content-wrapper" role="presentation" style="min-width: 100%; " width="100%">
                     <tr>
                      <td class="stylingblock-content-wrapper camarker-inner">
                       <hr color="#efefef" style="margin-top:20px; margin-bottom:30px; height:1px;"/>
                      </td>
                     </tr>
                    </table>
                   </td>
                  </tr>
                 </table>
                </td>
               </tr>
               <tr>
                <td align="left" class="" valign="top">
                 <table cellpadding="0" cellspacing="0" class="slot-styling" role="presentation" style="min-width: 100%; " width="100%">
                  <tr>
                   <td class="stylingblock-content-margin-cell" style="padding: 10px 0px; ">
                    <table cellpadding="0" cellspacing="0" class="slot-styling" role="presentation" style="background-color: transparent; border: 0px; min-width: 100%; " width="100%">
                     <tr>
                      <td class="slot-styling camarker-inner" style="padding: 10px 0px; ">
                       <table cellpadding="0" cellspacing="0" class="stylingblock-content-wrapper" role="presentation" style="min-width: 100%; " width="100%">
                        <tr>
                         <td class="stylingblock-content-wrapper camarker-inner">
                          <table border="0" cellpadding="0" cellspacing="0" width="100%">
                           <tr>
                            <td align="center" valign="top" width="100%">
                             <table cellpadding="0" cellspacing="0" class="container" width="600">
                              <tr>
                               <td align="center" style="font-family: Verdana, Helvetica, Arial, sans-serif; font-size: 11px; color: #959595; padding: 20px; line-height: 1.5;">
                                <table border="0" cellpadding="0" cellspacing="0" width="100%">
                                 <tr>
                                  <td align="center" style="font-family: Verdana, Helvetica, Arial, sans-serif; font-size: 11px; color: #959595; padding: 20px; line-height: 1.5;">
                                   This email was sent by:
                                   <b>
                                    National Public Radio
                                   </b>
                                   <br/>
                                   1111 North Capitol Street NE Washington, DC, 20002, US
                                   <br/>
                                  </td>
                                 </tr>
                                </table>
                                <p>
                                 If you have any questions, please
                                 <a data-linkto="https://" style="color:#3030CE;text-decoration:none;" title="Footer: Help Desk">
                                  submit a help ticket here
                                 </a>
                                 .
                                </p>
                                <strong>
                                 <a data-linkto="//" style="color:#5d5d5d;text-decoration:underline;" title="Unsubcribe from Series">
                                  Unsubscribe
                                 </a>
                                 |
                                 <a style="color: #5d5d5d; text-decoration: underline;" title="">
                                  Update Preferences
                                 </a>
                                 |
                                 <a style="color: #5d5d5d; text-decoration: underline; line-height: 6px;" title="NPR Privacy Policy">
                                  Privacy Policy
                                 </a>
                                </strong>
                                <br/>
                               </td>
                              </tr>
                             </table>
                            </td>
                           </tr>
                          </table>
                         </td>
                        </tr>
                       </table>
                      </td>
                     </tr>
                    </table>
                   </td>
                  </tr>
                 </table>
                </td>
               </tr>
              </table>
             </td>
            </tr>
           </table>
          </td>
         </tr>
         <tr>
          <td style="text-align:center;">
           <div>
           </div>
          </td>
         </tr>
        </table>
       </td>
      </tr>
     </table>
    </td>
   </tr>
   <tr>
    <td valign="top">
    </td>
   </tr>
  </table>
 </body>
</html>