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   The power of soothing touch
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                              <b>
                               Week 3 of 5
                              </b>
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                              <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>
                              <b>
                               In tough times, compassion for self and others is a path to healing.
                              </b>
                              We have tools to tap into tenderness, including these powerful skills from Northwestern University's resilience course:
                              <b>
                               🌸 Positive reappraisal
                              </b>
                              and
                              <b>
                              </b>
                              <b id="docs-internal-guid-65ffe720-7fff-7c72-9131-724e1fda6ad2">
                               💗
                              </b>
                              <b>
                               Self-compassion.
                              </b>
                              <br/>
                             </div>
                             <div>
                              To get started, I want to tell you about a group of people working to take the poison out of politics. We can all learn from them!
                             </div>
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                              <span style="color:#2A7079;">
                               <span style="font-size:22px;">
                                When politics is stressful, these strategies may help
                               </span>
                              </span>
                             </h3>
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                             It turns out that a bitterly divided country isn’t just bad for the health of democracy, it’s also bad for your health.
                             <a data-linkto="https://" style="color:#2A7079;text-decoration:underline;" title="Studies show">
                              Studies show
                             </a>
                             that political polarization can lead to isolation, stress and anger.
                             <br/>
                             <br/>
                             So don’t let the stress of the election season get to you. You can help heal the political divide, starting within yourself.
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                             We talked to
                             <a data-linkto="https://" style="color:#2A7079;text-decoration:underline;" title="Braver Angels">
                              Braver Angels
                             </a>
                             , a national group that brings people with opposing views together to discuss divisive issues in healthier ways. The group also runs an online workshop called
                             <a data-linkto="https://" style="color:#2A7079;text-decoration:underline;" title="Depolarizing Within,">
                              Depolarizing Within,
                             </a>
                             which helps people reflect on how their own attitudes contribute to toxic discourse.
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                             <b>
                              🌟 Try this: Talk through difference
                             </b>
                             <br/>
                             <br/>
                             <i>
                              Here’s how to build bridges with someone across the political divide, says Elizabeth Christensen, a Republican co-chair at Braver Angels.
                             </i>
                             <ul>
                              <li>
                               <b>
                                The first step is to really listen to them.
                               </b>
                               Then ask questions, with curiosity, like, “What was behind that? Why did you do that?”
                              </li>
                              <li>
                               <b>
                                Acknowledge you heard them.
                               </b>
                               You don’t have to agree, Christensen says, but let them know you understand what their position is.
                              </li>
                              <li>
                               <b>
                                And now pivot:
                               </b>
                               Ask if you can share a different perspective. When you give a heads up that you want to present another viewpoint, “they are prepared to listen to you instead of responding to you — hopefully!” Christensen says.
                              </li>
                             </ul>
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                             “We’re not trying to get people to start agreeing,” says Sue Staehli, who is the Democratic co-chair of a Braver Angels chapter in Oregon. The goal is to turn down the temperature and “stop hating each other,” she says.
                             <br/>
                             <br/>
                             Remember, letting anger over politics consume you will only add to your own stress. By toning down your own rhetoric, you may be helping democracy
                             <i>
                              and
                             </i>
                             yourself.
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                          <b>
                           🌟 Try this: Loving-kindness for all
                          </b>
                          <br/>
                          <br/>
                          <i>
                           This practice from psychologist Tania Israel
                          </i>
                          <i>
                           can help “generate compassion toward all people,” not just those you agree with, she says. Loving-kindness meditation
                           <a data-linkto="https://" style="color:#2A7079;text-decoration:underline;" title="has been shown to">
                            has been shown to
                           </a>
                           improve social interactions and increase happiness. (Follow Israel’s
                           <a data-linkto="https://" style="color:#2A7079;text-decoration:underline;" title="this meditation here.">
                            audio version here.
                           </a>
                           )
                          </i>
                          <ul>
                           <li>
                            <b>
                             Sit comfortably and close your eyes.
                            </b>
                            You’re going to imagine several people, and for each, repeat this phrase: “May you be free from harm, may you be healthy and happy, may you grow with ease.”
                           </li>
                           <li>
                            <b>
                             Start with yourself.
                            </b>
                            Wish yourself well and repeat the phrase.
                           </li>
                           <li>
                            <b>
                             Next, imagine a friend
                            </b>
                            . Then, think of somebody who's more neutral — a coworker or neighbor. Send them positive thoughts and repeat the phrase.
                           </li>
                           <li>
                            <b>
                             Finally, here’s the challenging part:
                            </b>
                            Imagine a specific person you see as a political adversary. Repeat the phrase above.
                           </li>
                           <li>
                            <b>
                             Take a few deep breaths,
                            </b>
                            resting in connection with self and others.
                           </li>
                          </ul>
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                           <span style="font-size:18px">
                            <span style="color:#333333">
                             <span style="font-style:normal">
                              <span style="font-variant-ligatures:normal">
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                                      <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>
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                              </span>
                             </span>
                            </span>
                           </span>
                          </h3>
                          <h3>
                           <b>
                            <span style="font-size:12.0pt">
                             <span style='font-family:"Segoe UI Emoji",sans-serif'>
                              <span style="color:#333333">
                               🌺
                              </span>
                             </span>
                            </span>
                           </b>
                           Positive reappraisal +
                           <b id="docs-internal-guid-3a669eba-7fff-0c21-15ec-ae1e45be9866">
                            💗
                           </b>
                           Self-compassion
                          </h3>
                          <i>
                           Each week, we’re bringing you a taste of the skills taught in Northwestern’s resilience course from researcher Judith Moskowitz.
                          </i>
                          <br/>
                          <br/>
                          This week, the big idea is that adjusting your perspective and cutting yourself a break may help make the world seem a better, less stressful place.
                          <div style="margin-left: 40px;">
                           <br/>
                           <b>
                            🛠 Build this skill: Turn lemons to lemonade
                           </b>
                           <br/>
                           <br/>
                           Seeing things in a positive light is a way to bring meaning to the difficult events in your life. You’re not sweeping the bad stuff under the rug, but you’re looking for something good — even in a tough situation.
                           <b>
                            Positive reappraisal is
                            <a data-linkto="https://" style="color:#2A7079;text-decoration:underline;" title="linked with greater resilience.">
                             linked with greater resilience.
                            </a>
                           </b>
                           <br/>
                           <br/>
                           A line Moskowitz often uses is “You know how this could have been worse?” If someone gets a flat tire, she’ll say, it’s better than a dangerous accident. “It’s really annoying for my kids,” she jokes.
                          </div>
                          <ul>
                           <li style="margin-left: 40px;">
                            <b>
                             Ask your family, friends or co-workers to join you in a game of “Lemons to Lemonade.”
                            </b>
                            Pick something annoying that’s happened to one of you, and then compete for who can put the most positive spin on it.
                           </li>
                          </ul>
                          <div style="margin-left: 40px;">
                           Practice this with small annoyances, like losing your keys or missing the bus. Moskowitz isn’t suggesting using it to process a traumatic childhood, but as a way to gain perspective about everyday woes.
                           <br/>
                           <br/>
                           <b>
                            🛠 Build this skill: Give yourself a hug
                           </b>
                           <br/>
                           <br/>
                           It’s easy to beat yourself up, but if you heard a friend doing this, you’d tell them to stop.
                           <br/>
                           <br/>
                           One of the key techniques for self-compassion, developed by Kristin Neff, is to
                           <b>
                            <a data-linkto="https://" style="color:#2A7079;text-decoration:underline;" title="have a conversation with yourself">
                             have a conversation with yourself
                            </a>
                            the way you would with a dear friend. In other words, kindly!
                           </b>
                           <br/>
                           <br/>
                           <a data-linkto="https://" style="color:#2A7079;text-decoration:underline;" title="Neff’s research">
                            Neff’s research
                           </a>
                           has found training in self-compassion leads to greater life satisfaction and reduced depression and anxiety.
                          </div>
                          <div style="margin-left: 40px;">
                           <br/>
                           Self-compassion can also take a physical form, says Moskowitz, who suggests giving yourself a hug or putting your hand on your heart.
                           <a data-linkto="https://" style="color:#2A7079;text-decoration:underline;" title="This list">
                            This list
                           </a>
                           has some suggestions of other ways to support yourself with a soothing touch.
                          </div>
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                          <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">
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                                     <span style="font-weight:bold">
                                      <span style="line-height:1.15">
                                       <font color="#2a7079">
                                        <span style="font-size:22px">
                                         <b>
                                          Stress Science 101: Listen to your body
                                         </b>
                                        </span>
                                       </font>
                                      </span>
                                     </span>
                                    </span>
                                   </span>
                                  </span>
                                 </span>
                                </span>
                               </span>
                              </span>
                             </span>
                            </span>
                           </span>
                          </h1>
                          You wouldn’t start driving a car without checking the dashboard — is the oil light on? How’s the gas? Yet many people power through the day without checking their body’s alert signals, says April Smith, a mental health researcher at Auburn University.
                          <br/>
                          <br/>
                          She studies something called interoception, which is
                          <b>
                           noticing internal sensations in our body, such as hunger, thirst or increased heart rate.
                          </b>
                          <br/>
                          <br/>
                          “People have likened it to a sixth sense,” Smith says.
                          <br/>
                          <br/>
                          Improving this sense can help you manage stress, she says, because
                          <b>
                           you’re more likely to attend to your needs, instead of letting your stress spiral.
                          </b>
                          <br/>
                          <br/>
                          She studies this for people with serious mental health conditions and says all of us can benefit from consciously improving our interoception. Here’s how:
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                          <b id="docs-internal-guid-3c87e592-7fff-0eb8-1878-afc9fd50efc0">
                           🌟
                          </b>
                          <b>
                           Try this: Break for a body scan
                          </b>
                          <ul>
                           <li>
                            <b>
                             Pause throughout the day.
                            </b>
                            Tune in to the sensations in your body. If your shoulders are tight, your heart is racing or your breathing is choppy — these are signs of anxiety.  So, take a moment to give yourself what you need: a walk, a snack, some deep breathing — whatever helps you feel calmer.
                           </li>
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                          <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
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                              sign up for the Stress Less series.
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                           </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.
                            </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
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                            and we may use your tips in an upcoming story or newsletter.
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                          <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.
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