How to Stop Stress Before It Starts with Dr Aoife O'Donovan

Together, Aoife and Fiona explore:

– How anticipatory stress affects cardiovascular, immune and cellular function, including signs of accelerated aging
– Why the brain can’t always tell the difference between real danger and imagined fear and how the body pays the price
– The often-overlooked power of social connection, even in fleeting micro-moments
– How visualisation, when used intentionally, can help the body step out of threat mode
– What Aoife’s research into a PTSD app and psychedelic therapy is revealing about trauma, healing, and personalisation

This is a conversation about stress but also about imagination, memory, connection, and the biology of feeling safe.

For more from Fiona visit www.fionamurden.com

Aoife's research can be found here UCSF Profiles

Aoife is Associate Professor of Psychiatry and Behavioral Sciences and Director of THRIVE Lab at the University of California, San Francisco and San Francisco Veterans Affairs Health Care System. Dedicated to uncovering the mechanisms by which psychological stress causes ill health and developing new treatments for stress-related health conditions.

Here are key takeaways from the conversation:

1. Small social interactions matter. Even brief, friendly interactions can positively impact your physiological stress response.

2. Practice resilience during calm periods:

Build social relationshipsEngage in physical activityTry meditation and mindfulnessPractice visualization techniquesLearn breathing exercises

3. Start small with physical activity. If a full workout seems overwhelming, just start by moving a little - standing up, walking for a minute, or doing a short activity.

4. Recognize that stress is inevitable, but you can manage your response:

Distinguish between threat and challenge perceptionsPractice constraining anticipatory stress through visualization (see Fiona's book Defining You for more on how to do visualisation)Understand that your body responds similarly to imagined and real stressors

5. Prioritize physiological health to support psychological interventions:

Exercise can help improve mental healthGood physical health supports learning and memorySmall, consistent actions can build resilience

6. Be compassionate with yourself and others:

Understand that mental health symptoms are normalSmall acts of kindness can significantly impact someone's stress responseHelping others can also benefit your own mental health

For more on Fiona visit www.fionamurden.com 

Join award-winning author and psychologist Fiona Murden in the Dot to Dot Life Connected™ podcast - uncovering the vital, yet often overlooked, connections that shape our lives and success – not just our connection with ourselves but also with others.

This podcast explores the Life Connected™ framework revealing how our connections - with ourselves, others, and the world around us - profoundly impact our wellbeing and achievements. We delve into the critical, frequently underestimated importance of these connections, showing how they can transform our personal and professional lives.

Through engaging conversations with diverse guests - from industry leaders to inspiring individuals - we examine the science behind human behavior and relationships. Each episode features 'role models and real models' sharing their lived experiences, offering unique insights into the power of connection. Join us as we connect the dots between scientific knowledge and real-world applications, empowering you to harness the often-hidden benefits of a truly connected life.

• No. of episodes: 118
• Latest episode: 2025-04-19
• Society & Culture Health & Fitness Personal Journals Mental Health

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