Jay Shetty & Wendy Suzuki ON 2 Tools to Use When Stressed

Have you ever wondered whether stress and anxiety are damaging your brain or helping you uncover new strengths?

In this On Purpose episode, Jay Shetty sat down with neuroscientist Dr. Wendy Suzuki, a world-renowned professor of neuroscience and psychology at New York University, to explore optimal brain health. She discusses how to protect our minds, strengthen our memories, and transform anxiety into a tool for growth.

What We Know About the Brain

Dr. Wendy Suzuki told Jay Shetty that while modern neuroscience has gathered years of empirical data, many aspects of the brain remain mysterious even today. Claustrum, a brain region that is believed to be vital, is still not fully understood by science, Dr. Suzuki explained. She finds it paradoxical that we know so much about the brain, but at the same time, it remains a deeply mysterious organ.

The neuroscientist explains to Jay Shetty how the brain influences every aspect of our lives, from decision-making to emotional regulation. Various ongoing studies keep revealing hidden aspects of cognition and consciousness that we were previously unaware of. Because there are still many unknown aspects of our brains, it can mean that even minor changes to our routines (such as breathwork, physical activity, or mindfulness) can significantly impact us, given the brain's immense ability to adapt.

Healthy Vs. Unhealthy Brain

Dr. Wendy Suzuki explains to Jay Shetty the differences between a healthy and an unhealthy brain. According to her, an unhealthy brain often involves chronic stress and anxiety and the inability to recover from negative emotional experiences. She warns the listeners that high levels of stress hormones (especially cortisol) can harm the hippocampus and the prefrontal cortex. Moreover, extended exposure to cortisol can cause hippocampal neurons to die off, impairing the ability to form and recall memories. Cortisol can also damage the prefrontal cortex, which is responsible for focus, decision-making, and cognitive flexibility, making it more difficult to cope with everyday challenges.

On the other hand, a healthy brain shows greater resilience and quicker emotional recovery. While stress and anxiety might occur occasionally, they are identified and addressed promptly, preventing high cortisol levels from causing damage. Dr. Suzuki told Jay Shetty that mild doses of anxiety may even be beneficial, as they keep the brain alert and ready. The issue with it starts when stress becomes the norm, making it nearly impossible for the body and mind to regain balance.

The Cultural Normalization of Stress and Anxiety

Jay Shetty notes that modern culture tends to equate busyness with productivity - in cities like New York, people often wear their stress levels like a badge of honor. Others also believe that putting in long hours, skipping vacations, and having an ongoing hectic schedule demonstrate their commitment. Yet, Dr. Wendy Suzuki doubts it, explaining that chronic stress damages the hippocampus over time, jeopardizing memory and cognitive function. She also warns the listeners against downplaying or even denying stress, even if you believe you handle it well, because, in the long run, it is damaging.

It is not uncommon for people to feel guilty if they admit they're thriving or seem too relaxed. So, we shy away from fully celebrating moments of calm or joy. Jay Shetty and Dr. Wendy Suzuki advocate for a cultural shift that recognizes the need for downtime, and where reflection becomes as respected as the traditional hustle culture. The neuroscientist explains that you risk losing mental sharpness and long-term well-being by not allowing your brain periods of rest.

Anxiety Vs. Stress

Dr. Wendy Suzuki explains to Jay Shetty the fundamental differences between anxiety and stress. Although related, the two trigger different processes in our brains.

The neuroscientist defines stress as the physiological fight-or-flight response governed by the sympathetic nervous system. The body prepares itself for quick action by increasing heart rate, dilating pupils, and redirecting blood from digestion to muscles.

Anxiety, however, is more future-oriented; it's the dread that something may or may not happen. Anxiety can sometimes protect us from harm (e.g., making us more cautious in risky situations). Yet, modern life stimuli trigger it too frequently, leading to an overshoot of our protective mechanism. Chronic anxiety keeps the sympathetic nervous system activated almost constantly, leading to a consistent rise in stress hormones such as cortisol and noradrenaline.

Dr. Wendy Suzuki shares with Jay Shetty two primary strategies to identify and address subtle anxiety cues:

• Noticing physical signs, such as tense shoulders, headaches, or neck tension.
• Taking mindful pauses to identify your emotions.

Breathwork and Physical Movement

Dr. Wendy Suzuki suggests implementing breathing exercises and short walks into your schedule to improve your mental health. She told Jay Shetty that breathwork is one of the most effective methods to engage the parasympathetic nervous system, responsible for rest and digestion. Conscious breathing calms the body almost instantly. 

Two methods she mentioned are box breathing (inhaling for four counts, holding for four, exhaling for four, then holding again for four) or extending the exhalation slightly longer than the inhalation.

The neuroscientist explains to Jay Shetty that ten minutes of walking (even indoors) lowers stress and anxiety both in the short and long run. When you walk, you release endorphins and dopamine, creating a neurochemical bubble bath, as she calls it. This way, you will boost your mood, and with continuous practice, enhance memory formation. The neuroscientist highlights that doing breathwork paired with physical movement daily can create a shield against chronic stress.

Transforming Anxiety Into a Superpower

Anxiety can also function as a protective mechanism if managed effectively. Dr. Suzuki suggests viewing it as an alert system showing which areas of your life need attention instead of wishing it away. Jay Shetty admits that whenever he feels anxious, he interprets it as a sign of a skill he still needs to improve on, transforming anxiety into a motivation for learning.

Dr. Wendy Suzuki agrees with Jay's growth-oriented approach. She encourages the listeners to consider what their anxious feelings reveal about their core values or deeper concerns. When you uncover the underlying issue, you can take actionable steps to overcome the limiting effects of anxiety. This way, you can transform your worry into productive energy.

Grief, Trauma, and Brain Resilience

Dr. Wendy Suzuki opens up to Jay Shetty about personal losses that influenced the way she sees anxiety today. The neuroscientist experienced the sudden deaths of her father and younger brother due to heart attacks, one following shortly after the other.

This rapid series of tragedies happened while Dr. Suzuki was writing her book Good Anxiety: Harnessing the Power of the Most Misunderstood Emotion and it made it nearly impossible for her to maintain the writing tone; she quickly realized that all her theoretical understanding of neuroscience clashed with her real-life sorrow and witnessed how heartbreak can expand the emotional capacity of the brain.

From a scientific perspective, Dr. Suzuki told Jay Shetty that intense emotional experiences can activate the amygdala's fear conditioning system, creating strong fear memories. Yet she discovered a deeper sense of gratitude and a more profound experience of love when she confronted her pain directly instead of avoiding it. When she allowed herself to grieve, she moved from being a victim to developing a deeper sense of resilience, which the neuroscientist believes to be the result of practicing self-awareness and self-compassion.

Joy Conditioning

Dr. Suzuki introduced Jay Shetty to the notion of joy conditioning—intentionally revisiting memories that evoke happiness, joy, or gratitude. To her, this is more than a simple mental trick because it’s rooted in the hippocampus, the same area affected by chronic stress. When you recall happy moments, the hippocampus strengthens neural pathways associated with well-being.

When you try to enforce a memory pathway, you must recall the experience in as much detail as possible. You can recall visuals, sounds, smells, tastes, and textures to make it more intense. Joy conditioning helps neutralize the brain's natural tendency to remember negative or threatening information. You can incorporate this practice into your morning or evening routine to rewire your brain's default mode.

Brain Health and the Power of Daily Habits

There are five essential pillars to ongoing brain plasticity, as Dr. Suzuki explains:

• physical exercise,
• stress reduction,
• social interaction,
• adequate sleep,
• proper nutrition.

Movement is paramount, Dr. Suzuki explains, because it releases the neurochemical bubble bath made of dopamine, serotonin, noradrenaline, and growth factors. Over time, these substances promote the formation of new synaptic connections and can even stimulate neuron growth in critical regions, such as the hippocampus.

However, Dr. Suzuki told Jay Shetty that all five pillars are interconnected - you need to take care of all of them equally because they cannot substitute for each other. She also stresses the importance of small, gradual changes rather than a big, sudden shift. It is beneficial to incorporate them into your daily routine, such as having a brisk morning walk, a lunch chat with a friend, and an evening wind-down without using electronic devices, so you can keep your brain's response in check and develop lasting mental well-being.

Building a Culture of Connection and Compassion

Jay Shetty and Dr. Wendy Suzukui discuss the disappearance of communal spaces, where people once physically gathered to share experiences, such as religious venues, social community centers, or large events. The neuroscientist believes that colleges should act as lively hubs for in-person interaction, yet many students choose to isolate due to academic pressures or use their phones as shields, preventing genuine social interaction.

In her role as Dean of New York University’s College of Arts and Sciences, Dr. Suzuki strives to encourage an environment of inquiry, instead of one ruled by burnout. She wants the students to know they have a beautiful brain. The neuroscientist aims to instill a lifelong love of learning in her students by implementing interactive coursework that combines online lessons with group-based tasks. This way, she hopes to spare students from job-related disillusionment.

Jay Shetty notes how the intentional design of a curriculum promotes not only academic success but also humility, tolerance, and compassion. He discusses with Dr. Suzuki the importance of building emotional support networks and engaging in empathy-based discussions, which can reverse the high-stress norms of modern culture. Even small gestures (like offering compliments or sharing gratitude) can strengthen community bonds and improve mental health.

More From Jay Shetty

Listen to the entire On Purpose with Jay Shetty podcast episode “Wendy Suzuki: 2 Powerful Tools To Use When You Feel Stressed Out (This Will Lower Your Anxiety in 1 Minute)” now in the iTunes store or on Spotify. For more inspirational stories and messages like this, check out Jay’s website at jayshetty.me.