How to Conquer Stress and Do Hard Things | Sangeetha Rai | TEDxKULeuvenBrussels
Summary
TLDRThe speaker reminisces about her grandparents' farm in India, a place of love and positivity that shaped her resilience. Facing career challenges and societal expectations as an Asian woman in a male-dominated field, she initially struggles with self-doubt and stress. Drawing from her grandparents' example of handling adversity, she develops 'customized resiliency kits' to tackle specific stressors like public speaking and leadership. These kits, consisting of a few focused techniques, help her and others conquer fears and lead more fulfilling lives, emphasizing the可控性 of stress management.
Takeaways
- 🌍 The happiest place for the speaker is not a famous amusement park, but her grandparents' coconut farm in South India.
- 👵 The speaker's grandparents demonstrated resilience and positivity despite limited resources and hardships.
- 👨👩👧👦 The speaker's childhood was filled with love, belonging, and stories from Indian epics, fostering a sense of identity.
- 🎓 After moving to the US, the speaker faced challenges such as cultural adaptation, language barriers, and gender biases in her career.
- 🚀 Despite initial setbacks and a lack of support, the speaker was determined and eventually achieved her first promotion.
- 💔 The speaker experienced a crisis of confidence and felt trapped by the expectations and actions of others in her workplace.
- 🌧️ A moment of despair led the speaker to recall her grandparents' resilience during monsoons, inspiring her to find her own path to overcoming stress.
- 🛠️ The speaker developed the concept of 'customized resiliency kits' to help her and others tackle specific stressors.
- 🗣️ Public speaking was a significant stressor for the speaker, which she overcame using her resiliency kit, leading to successful engagements.
- 🌟 Successful people, like Serena Williams and Beyoncé, have their own versions of resiliency kits, highlighting their importance.
- 👩🎓 The speaker's daughter, Sonia, used a customized resiliency kit to manage schoolwork and opportunities, demonstrating the effectiveness of this approach.
Q & A
What is the speaker’s happiest place on earth?
-The speaker's happiest place is their grandparents' coconut farm in a beach village in Tulunadu, South India.
How does the speaker describe their grandparents' farm?
-The farm was surrounded by more than 200 coconut trees, filled with love and positive energy. The speaker fondly remembers the smell of the sea breeze mixed with their grandmother’s fish curry.
What was life like for the speaker’s grandparents?
-The speaker’s grandparents lived simply with limited resources—6 hours of electricity per day, an outdoor toilet, and three meals of boiled rice and fish. Despite this, they navigated life with ease and positivity.
What cultural expectations did the speaker face as a teenager in India?
-As a teenager, the speaker was expected to excel in school while also preparing for an arranged marriage to a suitable boy who would provide for and take care of her.
What challenges did the speaker face when they moved to the U.S.?
-The speaker knew no one, including their husband, had no education in the U.S., no support network, and struggled in a male-dominated field of technology. Additionally, they had a strong accent, making it difficult for people to understand them.
What ceilings did the speaker face in their career?
-The speaker faced both a glass ceiling and a bamboo ceiling as an Asian woman, where they were expected to be contributors but not seen as suitable for leadership roles.
How did the speaker react to their first promotion and the team's response?
-The speaker was horrified by their team's reaction. Some refused to work for them, others undermined them, and some patronized them, which made the speaker feel demoralized and doubt their abilities.
What realization helped the speaker build resilience?
-The speaker realized that their grandparents built customized resiliency kits for each stressor they faced, focusing on what they could control. This led the speaker to shift their mindset and build personalized resiliency kits.
How did the speaker overcome their fear of public speaking?
-The speaker built a customized resiliency kit consisting of solid preparation, a specific meditation for charisma, and a finger press method to manage nervousness. This helped them become a confident public speaker.
What is the formula the speaker shared for creating a customized resiliency kit?
-The formula has three steps: 1) Identify your major stressor, 2) Build and customize a kit for that specific stressor, 3) Practice using the kit consistently and repeatedly to train the brain.
Outlines
🌴 Nostalgic Childhood Memories
The speaker reminisces about their happiest place on earth, which is not a famous amusement park but their grandparents' coconut farm in a small beach village in South India. The farm was surrounded by coconut trees and filled with love and positive energy. The speaker fondly recalls the smell of the sea breeze mixed with the aroma of their grandmother's fish curry cooking over a fire pit. They remember their grandfather's animated stories about the Indian epic Ramayana. Despite having limited resources, their grandparents navigated life with ease and unconditional love. The speaker feels a sense of belonging and love when they think of their time spent there.
🌧️ Overcoming Professional Challenges
The speaker shares her journey of moving to the US after college, where she faced challenges as an Asian woman in a male-dominated field with no prior experience interacting with men and a strong accent that made her difficult to understand. Despite these obstacles, she found success in her first job at a New York startup. However, she encountered career barriers and received unhelpful feedback. After a promotion, she faced resistance from her team, including refusal to work with her, constant undermining, and patronizing behavior. These experiences led her to doubt herself and feel trapped and alone. She tried various methods to build resilience but found them ineffective until she had a breakthrough moment.
💡 Building Custom Resilience Kits
During a moment of despair, the speaker remembered her grandparents' resilience in the face of adversity. She realized that they focused on what they could control and built customized solutions for each problem. Inspired by this, she decided to create her own 'resilience kits' to tackle specific stressors. She successfully applied this approach to public speaking, building a kit that included preparation, a specific meditation, and a finger press method to manage nervousness. She then extended this strategy to other areas of her life, such as being bold, negotiating, and balancing work and home life. After experiencing personal success, she began to mentor others and help them build their own kits, leading to more fulfilling lives and improved mental health.
👩🎓 Empowering the Next Generation
The speaker, along with her daughter Sonia, demonstrates how to build a customized resilience kit. Sonia's stressor was balancing schoolwork with extracurricular opportunities and dealing with impostor syndrome. Her kit included a 20-minute run, a decision tree for opportunities, and an exercise to debunk her fears. The speaker emphasizes the importance of having a kit that consists of no more than five items focusing on what one can control, such as preparation, techniques, lucky charms, affirmations, and exercises. The speaker shares that these kits can enhance neuroplasticity and train the brain to handle stress better. She concludes by highlighting the impact of stress on health and the importance of having the right mindset and resilience kit to conquer stressors.
Mindmap
Keywords
💡Resilience
💡Stressors
💡Public Speaking
💡Leadership
💡Imposter Syndrome
💡Neuroplacticity
💡Customized Resiliency Kits
💡Cultural Barriers
💡Glass Ceiling
💡Bamboo Ceiling
💡Mental Health
Highlights
The happiest place on earth is described as a coconut farm in South India, not a famous theme park.
The narrator's grandparents had a profound impact on their life, teaching them about love, positivity, and resilience.
Despite limited resources, the grandparents led a life filled with ease and unconditional love.
The narrator's teenage years in India were filled with societal expectations and pressures.
Moving to the US, the narrator faced cultural and professional challenges, including a male-dominated field and language barriers.
The narrator experienced career stagnation and faced a variety of biases and resistance in the workplace.
A moment of rock bottom led to a realization about the importance of building resilience.
The concept of 'customized resiliency kits' is introduced as a method to conquer stressors.
The narrator shares personal strategies for public speaking to overcome anxiety.
Successful people utilize customized resiliency kits, often without realizing it.
A friend's fear of flying is addressed with a customized kit, leading to improved sleep and reduced anxiety.
The narrator's daughter, Sonia, uses a customized kit to balance schoolwork and opportunities.
The formula for creating a customized resilience kit is presented.
Customized resiliency kits can help individuals step outside their comfort zones and lead more fulfilling lives.
The importance of having specific resiliency kits for specific stressors is emphasized.
The narrator shares a profound lesson from their childhood about the power of the mind and its susceptibility to suggestion.
Transcripts
[Music]
have you been to the happiest place on
earth I have and no Mickey and Minnie
weren't there my happiest place my
grandparents coconut Farm in this quaint
little beach Village in tulunadu in
South India their Cottage was surrounded
by more than 200 coconut trees and a
whole lot of love and positive energy I
still Savor the smell of the sea breze
mixed with the Heavenly Aroma of my
grandmother my ai's fish curry cooking
over the fire pit even on the stage if I
close my eyes I can taste the curry and
feel ay tapping me on my shoulder and
saying be patient sui the curry is not
ready
yet I still remember the voice of the of
my grandfather my Aja animatedly telling
me the stories of the love and the
triumphs and the battles and the
friendships of the heroes and the Demons
of ramayana my favorite Indian
epic life was simple Aja and Aji had
limited resources 6 hours of electricity
per day and outdoor toilet and three
meals of boiled rice and
fish but still they had this way of
navigating life with ease and had
unconditional love and positivity not
only for me but for everyone around
around
them as I reflect on their resilience it
seemed to me as though they had a kit
for leading their best life as I ran
around the farm giggled with my cousins
and then rested my head on my A's chest
I felt loved that I belonged that I was
somebody my teenage years were spent
navigating The Familiar terrain that
most young girls in India
faced I was expected to do well and
Excel in school well also so preparing
myself for an arranged marriage to a
suitable boy who would provide for and
take care of
me I came to the US after college I knew
no one including my husband I had no
contacts no education in the US and no
emotional support
network I was in technology a male
dominated field and I had no experience
talking to men because I went to an all
girl school most of my
Life on Top of that I had a strong
accent and people couldn't understand me
picture this I was in New York City and
I didn't even know what a bagel
was my first job was in a New York
startup I was hungry I was excited I was
curious and I loved what I was
doing but after a few years my career
became an architectural nightmare I hit
the ceilings the glass and the bamboo
ceiling
as an Asian woman I was expected to be a
contributor but not suitable for
leadership roles and every single time I
asked for feedback I was told you're a
rock star keep doing what you're doing
it'll
happen and it was
frustrating I finally got my first
promotion after pushing tenaciously
forward but I was horrified by the
reaction of the people on my
team the first one was the refuser who
said to me you're not qualified to lead
me I'm not going to work for you and he
quit and they joined another team the
second one was the berater who
constantly undermined me every chance
that they
got and finally we have the patronizer
who said to me
Sangita keep up the good work I am so
proud of you and they're not my friends
they report to me being surrounded by
these people was
demoralizing I started to doubt
everything and everyone around
me I had knots in my stomach before
starting the next work week I couldn't
get up to go to work on
Sundays as I laay down in bed each night
I felt trapped by the ceiling above me
and the actions of the people around me
I felt alone I felt like a
nobody to build resilience I tried
popular media I tried yoga meditation
affirmations but they wouldn't help me
push past the con the specific stressors
that I was trying to
conquer I just felt worse day by day I
still ridly remember the day that I had
Rock Bottom I went to get myself a cup
of tea and I'm not sure what happened to
me I started pacing around my kitchen
like a frenzied woman I had tears
streaming down my face I couldn't
breathe I had severe back spasms and I
literally could not
move as I lay down in bed that night
with tears streaming down my face I
looked out the window and it was raining
the rains reminded me of the monsoons in
my grandparents
Village that moment I remembered Aja and
Aji and their unwavering positivity in
the face of
adversity when it rained outside for
days and the rains caused leaks in the
roofs of their home Aja had buckets
around the house to collect the water
that seat
in and when the daily fisher woman the
maraldi didn't show up
Aji served us dried fish for
dinner and when we lost power for days
Aja had lanterns around the house to
prevent to help us and to get
light then it dawned on me they did not
rely on a universal solution like I was
doing by relying on popular media they
focused on what they could control and
they built customized resiliency kits
for each stressor that they were facing
I then wondered if the key to conquering
my stressors is to shift my mindset and
to build customized resiliency
kits so I decided to try it why not
right so the first dresser that I had
was public
speaking throughout my life I've had
severe anxiety speaking in front of
public although 70% of people have this
fear it was compounded for me because
people couldn't understand me and I
realized that to be a good leader I
needed to be a good speaker so I built
my kit which consisted of solid
preparation a specific meditation to
give me Charisma on stage which
hopefully you can
see and a finger press method to help me
in the moments of nervousness like I'm
doing right
now armed with my kit I speak publicly
on various topics like technology
artificial intelligence leadership and
customer
experience I'm able to connect with
authentically and inspire people
worldwide at conferences I spoke at the
world's largest women's Tech conference
and streaming S Services worldwide like
Instagram and of course here on this
stage and once I found success with
public speaking
I wanted to try customized resiliency
kits for other stressors that would help
me become a good leader and I was able
to successfully use it for being bold
negotiating balancing home and work as a
mother and other things as well and
after I found personal success I wanted
to help others so I conducted
research I read that Serena Williams has
lucky socks before she plays the
game and Beyonce does a a stretch and a
prayer with her band and sits in a
massage chair before she goes on
stage what I realized was that as I saw
hundreds of examples of successful
people what I realized was that
successful people utilized customized
resiliency kits whether they were aware
of it or
not so I started recommending
recommending them to people who who I
mentored one of them had a fear of
flying so about 30% of people have a
fear of flying and my friend David was
one of them he would be very anxious
before a flight and he wouldn't sleep
all night so and he needed to fly for
work so we built his kit which consisted
of a little cheat sheet with data on why
flying is safe a stress relief spray
that he sprayed on before he br Ed a
flight and a keychain given to him by
his mother for that in the- moment
support after David was able to practice
his kit consistently and repeatedly he
was able to train his brain and he now
has a good night's sleep before he
boards a
flight so David also has a fear of
taking pictures so this picture is
artificially
generated but I am working with David on
a resiliency kit to have confidence in
front of the
camera as I recommended customized
resiliency kits to hundreds of people
who I mentored I saw them step outside
their comfort zone and lead more
fulfilling lives and what became clear
to me is whether you put buckets around
the house or you use a finger press
method or you sit in a massage chair or
use a stress relief spray with the
customized resiliency kit in your hand
you you can enhance the neuroplasticity
of your brain and you will train your
brain your resiliency kit should not
consist of more than five things and
must focus on what you can
control some examples are preparation
techniques Lucky
Charms
affirmations exercises and
data if you're not sure how to build or
what to put in your kit you can research
online or you can talk to someone who
handles that specific stressor really
well or speak to your mentors and
friends now let me take you through how
to build a customized resiliency kit
with the help of my daughter Sonia who's
a seconde student in college so this is
the formula for creating a customized
resilience kit step one identify your
one major stressor now Sonia's stressor
was balancing her schoolwork with the
opportunities that came her way and when
she did pick an opportunity like 70% of
people she had impostor
syndrome so identify your one major
stressor step two is customize research
build and customize your kit for that
specific stressor now Sonia had uh in
her kit she included a 20 minute run and
a decision tree to go through all of her
opportunities and make her decisions and
an exercise to debunk her fears when she
had impostor syndrome so identify your
kit customize your kit and step three is
practice practice your kit consistently
and repeatedly to train your
brain after Sonia was able to identify
her kit customize her kit and repeat her
kit consistently she's now able to
approach her opportunities with much
more clarity and
confidence and that's not all please
allow me to do a little proud mom brag
here just like me my daughter also
recommends customized resiliency kits to
her friends to conquer their stresses so
the right customized resiliency kit not
only helps you become a calm centered
and confident version of yourself it
empowers you to help others and touch
countless
lives and this is important
because 75 to 90% of all doctor's visits
were due to stress related
ailments and when asked how people felt
about their life choices four out of 10
said they that they had wished they had
done things
differently so just like we buy specific
insurances for specific emergencies like
life medical medical and vacle we need
to have specific resiliency kits for
specific
stretches your resiliency kit along with
your mindset that you can do anything
can help you conquer stressors and do
hard
things I went to the Village temple with
my Aja when I was 11 years old I saw
this Majestic Temple elephant Chained
and listening obediently to the
instructions of the mahut who is the
elephant
trainer and I asked Aja the elephant is
so strong why doesn't it free
itself and Aja shared with me a profound
quote from Swami brahmananda in my
mother tongue Tulu
namu your mind is susceptible to
suggestion
it learns whatever you teach it the and
thank you
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