重啟你的情緒開關

by Jennifer L. Taitz, 曾倚華 (Translator)

★Next Big Idea Book Club（下一本大點子書籍俱樂部）年度選書
★Amazon4.7星，連續90週登上美國亞馬遜精神健康類百大排行榜
★日本亞馬遜4.2星，精神醫學暢銷排行榜NO.1
★韓國Yes24、Aladin網路書店滿分10分好評
★Goodreads4星熱烈好評
★暢銷書《也許你該找人聊聊》作者羅蕊・葛利布、接納與承諾療法創始人史蒂芬・海斯博士、《全然慈悲這樣的我》作者塔拉・布萊克博士、暢銷書《靜心冥想的練習》作者雪倫．薩爾茲堡――各界強力推薦

▍壓力並不可怕，可怕的是忘了自己擁有改變它的力量。▍
▍當煩惱與焦慮壓得我們喘不過氣時，▍
▍只要一個簡單的重置練習，就能立即緩解情緒與身體的不適。▍


明天有一場很重要的會議，你熬夜整理資料，早上卻不小心睡過頭了！
匆匆忙忙趕到辦公室準備，筆電卻開始跑自動更新，你心裡焦急又無奈，只能和主管們一起盯著螢幕，氣氛尷尬無比，讓你有些挫折……

▍你如何面對情緒與壓力，決定了它們會變成壓垮你的負擔，還是推動你的助力。▍

珍妮佛．L．塔茲博士是擁有15年諮商經歷、獲得美國專業心理學委員會認證的臨床心理師。他用親身經歷、個案故事與最新研究告訴我們，多數人在壓力來襲時，經常會陷入過度反應，讓情況與感受變得更糟糕，然後產生更大的壓力。

其實，關鍵不在壓力本身，而是我們選擇怎麼面對。當你學會如何調節情緒，也就掌握了應對壓力的能力。

在書中，塔茲博士提供了結合正念與行為治療的75個練習，幫助我們在5分鐘內跳脫負面思維，立即緩解身心不適感，將注意力放回真正重要的事物上，並以更自信的姿態，迎接生活中的每一次挑戰。

Tips1→思緒亂成一團時，嘗試花一點時間詢問自己【我現在在想什麼？】將注意力轉向「現在」發生的事。
Tips2→沒辦法擺脫讓你感到疲憊和失去動力的念頭時，試著【用好玩的方式「唱」出你的想法】吧！這能幫助你不要那麼嚴肅地看待它們。例如選一首輕快的歌曲，把在腦內不斷重複的負面想法唱出來。
Tips3→感覺自己被困住、陷入恐慌，或因為情緒激動、疲憊不堪而難以清晰思考時，試著【把臉浸到冰水】裡面吧！當你把臉浸入沒有氧氣的冷水中時，迷走神經（副交感神經系統的主要組成）就會啟動，減緩你的心率，並將血液重新分配到大腦，進而自然壓抑你的生理和情緒強度。
Tips4→生理或心理上需要暫時卸下壓力幾分鐘時，試著【把腿抬起來靠在牆上】，把你的雙腿高舉過頭可以減緩心律，並促進血液流動。這樣的姿勢可以幫助你減緩呼吸，不但能讓你更有修復元氣的感覺，許多研究也證實這能幫助你做出更好的決定。
Tips5→覺得你對人生沒有主導權時，【做善事】可以對抗這種感受。我們都知道在困難時得到他人支持與幫助是很重要的，但其實幫助他人也一樣有效。

當我們一步步改善自己與壓力的關係，養成提升心理韌性的習慣，便能重新找回內在平靜，有動力創造快樂且充滿可能性的人生，活出最好的自己。

Genres: Nonfiction, Self Help, Mental Health, Health, Psychology, Personal Development, Audiobook

Unknown Binding

Published October 22, 2025

Reviews

[Dona's Books · Rating 3 out of 5]

I have mixed feelings about this one. On one hand, some of the methods Dr. Taitz provides do seem quite valuable. On the other, Taitz's consideration for her audience is incredibly narrow.

Review to come.

[Sarah Cupitt · Rating 3 out of 5]

Look, I liked the POV that stress can be a motivator, etc., but that doesn't help if you're still addicted to stress. There are some good ideas to try, but I really wished this delved into harder-to-solve case studies, possibly a combined one of work stress, adhd stress, and chronic stress, considering we're not all lucky enough just to have one type (or case study) or root cause.

Best ideas:
- “dimmer switch” approach, working to adjust their intensity, rather than trying to switch them on or off
- When it comes to breaking the stress cycle, there are many approaches you can take. These methods fall into three categories: mind resets, which help untangle distressing thoughts; body resets, focused on alleviating physical stress symptoms; and behavior resets, aimed at modifying actions to better achieve your goals.
- Fill a large bowl with ice water, immerse your face for up to 60 seconds to activate the vagus nerve, which slows your heart rate and refocuses your mind, leaving you refreshed and calm.
- If anxiety or frustration is building, engage in short bursts of physical activity like squats, push-ups, and jumping jacks for a set duration. An intense workout dispels anxious energy and improves mood and cognitive function, effectively reducing stress and helping you focus away from the pressures at hand.
- When you’re in need of comfort, place one hand over your heart and the other on your belly, taking deep breaths. This simple act of placing your hands on your body can mimic the calming effects of a hug, significantly lowering your heart rate and cortisol levels.
- STOP method: Slow down, Take a step back, Observe your feelings and surroundings, and Proceed mindfully.
- If you find yourself influenced by old, negative beliefs, start noticing when and why they affect you.

Notes:
- Getting frustrated only heightens your stress (look fair) - (shows how easily initial reactions can amplify pressure, turning minor mishaps into overwhelming ordeals)
- Her annual review loomed large in her mind, exacerbating her stress to the point where it began to affect her physical health and social life. (we all lived the same life huh)
- reframing stress involves a dynamic interplay between perception and action
- Structured routines and physical activity can greatly reduce symptoms of ADHD and enhance general well-being. (and if that's not enough???)
- Sunil embraced practical steps like engaging more with his family, exploring volunteer opportunities, and finding new leisure activities suitable for his condition. These actions didn’t eliminate his pain but they allowed him to live a more fulfilling life despite it.
- A different approach to the worry time habit I know - Choose a time when you’re less likely to increase anxiety, like mid-afternoon, and spend about 20 minutes focused solely on your concerns.

[Zizi · Rating 5 out of 5]

I listened to the audiobook version which was read by the author who is a clinical psychologist focusing on DBT, ACT, and CBT therapy. (I found it interesting to note that she mentioned that she used her counseling voice while she read to make the book more soothing to the reader.) I enjoyed this book greatly, but in this case a physical copy of the book would have been more helpful as there are a lot of lists given that I would have liked to reference again as I listened to the book.
I am currently working on my masters degree to become a licensed art therapist and counselor and I think this book would be a beneficial resource to have in my practice. Taitz provides the research for each of the 75 ideas presented and explains how and why they work to reduce stress. As someone who enjoys knowing the “why” behind the science, this part of the book was very informative. This book has three parts that you can jump into depending on what type of help you need at the moment; part 1: understanding stress, part 2: immediate stress relief (resets), and part 3: long term stress management (buffers). There are so many different options that you will definitely be able to find ideas that work for you (or your clients).
Thank you to NetGalley and Hachette Audio for the ARC in exchange for my review.

[Kate Henderson · Rating 3 out of 5]

I found this book very overwhelming - especially if you were struggling with anxiety and stress. it's very text heavy so it's hard to take in at times.
The info itself is very detailed and longwinded - so I would have preferred a more condensed and 'to the point' style. Also, personal preference - would have liked a few more diagrams and images.

Overall the info within the book was good - but not sure how much you would take in when stressed due to the writing style and layout of the book as a whole.

[Livvy · Rating 4 out of 5]

I really liked this book. It provided practical guidance on how to handle stress while also validating that it's okay to be stressed at times.

[Lily · Rating 5 out of 5]

Glad I listened and would listen again.

[Erica · Rating 5 out of 5]

Great easy to read overview of practical and research based things you can add to your personal tool box to help reduce stress. Might buy for everyone I know.

[David · Rating 4 out of 5]

While it’s easy to fall into the abstinence violation effect, where you slip up, decide you don’t have what it takes to change, and give up, it’s key to remember that change is rarely a linear process. That’s why, when you face a setback, it’s crucial to react flexibly and strategically and continue to grow. Being able to look at and understand why something went awry can help you learn how to do better next time, especially because the same factors repeatedly show up in our lives, leading to similar mistakes. By analyzing and addressing a comprehensive list of the behaviors that factor into holding you back, you can create meaningful and lasting change.

Rating: 4/5

They narrowed in on psychological flexibility, which Dr. Hayes considers to be “the most important skill set in mental health” and defines it as: awareness, or noticing; openness, or allowing yourself to process difficult thoughts and feelings; and valued engagement, or identifying what matters to you and moving in that direction. We know how much physical flexibility can help our bodies navigate and reduce risk of injury, and the same holds true when it comes to psychological flexibility. I hope that seeing the messages in your emotions and practicing observing and improving your ARCs will help you change your relationship with your emotions and stress, allowing them to inspire you.

Melanie shared that she had barely done anything social in months. Just as unhelpful, the typical ways she relaxed, like staying up late at night playing addictive games, set her up for more stress the next day. I know this sounds clichéd, but just as you’d go out of your way to fill up your gas tank rather than risk stalling on a highway, it is essential to set yourself up for better coping by practicing good sleep habits, steering clear of substances that negatively impact you, and making sure you’re engaging in activities that boost your resilience, like nurturing friendships, eating nutrient- rich foods, and finding ways to move your body. Melanie was surprised that experimenting with minor tweaks to her schedule, like going to bed an hour earlier and making sure she had at least one social plan a month, made it easier for her to implement emotion regulation.

According to Dr. Amelia Aldao, a visiting scholar at Columbia University who has published dozens of papers on emotion regulation, we need to try different strategies in many situations across a range of emotions to build an enduring ability to manage them. “Having a wide range of tools at our disposal allows us to become more self-confident and grounded,” she said. “When I only have one or two emotion regulation skills, it better be the right one for a given context. But if I have many (and I’m willing to engage in a trial-and-error process), then even big challenges can be dealt with!” Dr. Aldao explained.

I’m guessing if you come home a couple of hours late, your dog lovingly licks your face; however, your thoughtful partner, who may have been stewing, might struggle to let it go. Someone can give you a slight tilt of an eyebrow (that may be as innocent as dust in their eye!) that leaves you overanalyzing, creating awkwardness where none existed before. It’s hard to have a mind that creates and responds to so many false alarms.

No wonder overthinking often lies at the core of so many psychological struggles, including anxiety and depression, insomnia, binge eating, substance abuse, problems in relationships . . . and the list goes on. Overthinking, as we’ll soon explore, also tends to be the culprit behind many physical symptoms we might blame on stress.

I won’t sugarcoat this: Cameron had a rough time giving up both benzos and cannabis. But he did it, quitting one substance at a time over a matter of four months, starting with Klonopin. In addition to working with me, Cameron met with a psychiatrist and joined Marijuana Anonymous. Along the way, he experienced a lot of uncomfortable symptoms, including anxiety, nausea, irritability, and insomnia. But as he progressed through weeks and months of tapering, he felt a sense of pride and even hope, and he was excited to realize that his memory was a lot better than he thought. About six weeks after he stopped using Klonopin and cannabis, he told me, “I feel like my brain is sharper and I’ve realized that some of the anxiety gets me going.” I couldn’t have said it better myself.

So many people I come across—not only clients but also friends—don’t think much about unwinding with a joint2 or a prescription benzodiazepine like Klonopin or Xanax that instantly brings physical calm.

I then asked him to think of how he would answer the following questions, which I invite you to consider as well: How would you know the miracle had happened? What would others around you notice? What would you do? How would you think differently? What would you see if you compared your before and after pictures?

He discovered that it was inherently rewarding to focus on what he wanted (a more meaningful life and relationships) rather than what he was running from (pain).

Gary was skeptical. “I’m too old to make new friends,” he told me. But he agreed to reach out to some old acquaintances on Facebook and was surprised by how quickly so many of them responded, leading to an exchange of memories, photos, and podcast suggestions. “I felt like I was the only one going through stuff and no one else had time, but it seems like we’ve all been going through it. Most people seem oddly enthusiastic and happy to reconnect,” he said.

In a world that can feel so precarious, embracing a values-driven life can also give you a dose of certainty. As Gary learned, there is a calmness that comes from knowing you can count on your inner compass, even when so much else—both within us and around us—seems imperfect. I hope you’ll keep that in mind as you turn to the stress resets and buffers ahead.

Tapping into what we know, how we feel, and our natural intuition allows us to discern our own incredible insight and increase our trust in ourselves.

If becoming more accepting seems like a complete makeover of your personality, research suggests that exercises like the steps listed in this reset can improve your peace of mind, conserving your energy so you can move forward. The thing to remember is that accepting something doesn’t mean staying complacent; acceptance actually facilitates change.

When it comes to positive experiences, acknowledging and savoring your accomplishments will prove more motivating than imagining that the pendulum is going to swing the other way and your peak will soon plummet.

Choosing to live my life, even when I can’t control reality, is my only option, then continue forward.

“Surfing the waves” of your emotions instead of judging them will help you see that you don’t need to run from your feelings or even take action. Once you sit with them, you’ll also find that they typically don’t last very long. I like to think of this exercise as a mental Chinese finger trap, a fidget toy that constricts when you try to pull your fingers out, but frees you when you let your fingers relax inward.

Focusing on one thing in the distance helps counter stress-inducing multitasking, plus learning to shift your attention outside of your struggles and adopt a broader view, especially one that is pleasant, is a nice way to free yourself from a negative self-focus. So many of us try to force ourselves to be grateful during tough times, but my clients notice that by allowing their senses to take the lead, they’re more open to a genuine sense of wonder and appreciation.

Initially developed by Dr. Alan Marlatt, a psychologist who specialized in harm reduction and addiction, urge surfing is a way to lower the discomfort of cravings. Similar to accepting thoughts, physical sensations, and emotions as fleeting, bringing mindful awareness to temptations—and realizing that they are also fleeting—improves our ability to cope. In one study led by psychologist Sarah Bowen, an associate professor at Pacific University, smokers who engaged in a host of triggering cues, including placing a cigarette in their mouth, while also paying close attention to their thoughts, feelings, and urges (without judging or trying to change them) smoked significantly fewer cigarettes the next week than the control group, despite experiencing a similar number of urges. This was after only 11 minutes of urge-surfing training. By practicing this reset over time, you’ll not only conserve your resources but also discover that you can choose how to respond to your cravings.

If you allow yourself to truly relish your surroundings, you’ll be reminded that there is so much more to life than whatever is consuming you at the moment, if only you take a few minutes to enjoy what’s around you.

Music has also been found to improve both physical and emotional symptoms of stress. Neurologist and writer Oliver Sacks put it best: “Music can lift us out of depression or move us to tears—it is a remedy, a tonic, orange juice for the ear.”

It makes sense, then, that researchers have found that a weeklong social media break reduces feelings of depression and anxiety and improves well-being. Plus, think of the hours you’ll save: On average, people spend 147 minutes a day on social media, which amounts to 17.25 hours a week and close to 70 hours a month! (Don’t blame yourself—the algorithms are designed to break your willpower and rope you in.) Wouldn’t it make sense to spend more of that time investing in your joy?

Beyond seeking help, take the time to notice when you’re feeling cared for and find ways to remember the people who are cheering you on, even when they are physically absent. A friend told me that he jotted down a list of all the people he knew who stood behind him when he was preparing to make a tough decision. Afterward, he described feeling like they were present with him, even though they were just names scribbled on a piece of paper.

Humility, or accurately seeing yourself as you are and what you’re vulnerable to, can inspire you to be cautious, lean on others, notice your slipups, accept your imperfections, and look beyond yourself.

Many years ago, I heard Dr. John Gottman, a leading expert in couples therapy, describe in a professional training that a good predictor of a couple’s resilience is if they’re able to laugh shortly after a conflict. And the same holds true for us as individuals: The more we stay present and allow ourselves to open up to what’s happening now rather than staying stuck in what’s happened, the healthier we’ll feel.

The bottom line: Mapping out ways to turn your values into actions and taking a moment to acknowledge how your current actions already sync with your values will give you a sense of power and fulfillment.

My friends like to joke that group fitness classes are my happy place, and it’s true. I go to the same classes1 at the same times each week, buying discounted class packs and scheduling in advance so I don’t have to think much about it. And unlike other parts of my day or life, I maintain the attitude that showing up is what counts; it doesn’t matter how I perform as long as I am present and put in effort. That means exercise also helps me move past the urge to be a perfectionist.

Other studies have found that brief improv training can reduce perfectionism, depression, and anxiety.

Comedian Neal Brennan, who has cowritten comedy shows and headlined his own Netflix specials, told me that comedy is also a carthartic way to rebel and spread happiness. “Humor gave me a way to respond to the world,” Mr. Brennan told me, explaining how it helped him navigate trauma and depression. “It’s an incredible gift.” And if your life feels too irritating to find the funny, that’s all the more reason to humor me (and yourself!) by trying these strategies.

Socializing can be so uplifting—there’s no reason to contaminate conversations and your sense of self with chatter that feels negative and takes you away from opening up and focusing on the present.

Remember that you don’t have to be brilliant or hilarious, you merely have to GIVE, which will keep you focused on listening. Letting someone know that you’re attentively listening is the ultimate gift, because, at the end of the day, we all want to feel truly seen and heard.

“Making your bed will also reinforce the fact that the little things in life matter. If you can’t do the little things right, you will never do the big things right,” Admiral McRaven said. “And if by chance you have a miserable day, you will come home to a bed that is made—that you made—and a made bed gives you encouragement that tomorrow will be better.”

If you’re concerned about staying organized, lean on a paper planner or the Structured app. If you want to focus on seeing the connection between accomplishing more and feeling differently, the Daylio Journal app can help.

Creating opportunities for happiness shouldn’t be an afterthought, because feeling joyful improves your immunity, increases your financial earning power (the happier you are, the more likely you are to pursue opportunities), and strengthens your relationships. We often forget that we can allow ourselves to live more joyfully now instead of waiting until we have a wide-open calendar and a mountain of confidence; if we waited until then, we’d be postponing fun for ages.

Given how easy it is to multitask when we have multiple windows and messages popping up, it’s crucial to brainstorm how to limit the lure of jumping around on your screens, which drains your ability to monotask. “It’s like someone is pouring itching powder on you, then telling you to meditate,”

Multitasking is almost always a misnomer, as the human mind and brain lack the architecture to perform two or more tasks simultaneously

Finding flow—where you’re so absorbed in what you’re doing that you lose sense of time—starts with fully participating in whatever you’re doing. “Being able to focus isn’t the biggest issue in the world. There are bigger issues,” Mr. Hari told me. But “if we don’t get this right, we won’t get anything right. Because the person who can’t pay attention is drastically less effective at everything they’re trying to achieve.”

Think about the specific worries that drive you to do this (e.g., If I don’t make it perfect, people won’t respect me or If I don’t ask people what I should do, I’ll make a massive mistake).

I see so many clients who even avoid uplifting opportunities, such as applying for a new job, due to worries about not being able to tolerate rejection. But avoiding isn’t dodging discomfort—it’s discounting what you’re capable of and what’s possible in your life.

I don’t want to minimize the painful reality that many can’t afford to live comfortably despite working constantly. But if you do have flexibility, looking at your income and costs and creating a plan (without excessively checking your accounts due to irrational worries) can make your relationship with your money feel less like an impossible mystery.

Because the goal of self-help isn’t only to better ourselves but also to touch others, consider that your efforts, no matter how small, can make a real difference to the people around you. As psychiatrist Jerome Motto famously discovered in a study that followed more than 800 individuals, doing something as simple as sending brief caring letters to someone who experienced a psychiatric crisis significantly reduced the risk of that person dying by suicide. This says so much about the impact of telling others that they matter and you care, whether in good times or more challenging ones. I hope you never underestimate the power of taking deliberate actions to change the course of your life—and to create a positive ripple effect in the lives of others. What could be more liberating than starting now?

[Jung · Rating 5 out of 5]

"Stress Resets: How to Soothe Your Body and Mind in Minutes" by Jennifer L. Taitz is a practical guide that helps readers transform their stress into opportunities for growth. The book begins with a relatable scenario, illustrating how small stressors can quickly escalate into overwhelming ordeals. By offering a series of effective strategies, Taitz aims to help readers manage their reactions in stressful situations, promoting a calmer and more reflective approach to life.

Central to the book is the idea of reframing stress. Taitz draws on the psychological theories of Richard Lazarus and Susan Folkman, who define stress as a reaction to perceived threats that exceed one’s coping resources. Stress, unlike anxiety, often arises from specific external pressures and is generally short-term. By recognizing stress as a potential motivator rather than an insurmountable threat, individuals can engage with challenges in ways that promote growth and resilience. For instance, setting small, achievable goals can transform anxious energy into productive tasks, enhancing performance and reducing negative moods.

Taitz also addresses the importance of mindfulness and goal setting. Through the stories of individuals like Kai, a college student overwhelmed by repetitive thoughts, she highlights the effectiveness of mindfulness in disrupting the flow of negative thinking. Observing thoughts and emotions without judgment, and focusing on the present moment, can foster a mental environment conducive to proactive and positive thinking. Additionally, actionable goals can help channel mental energy into constructive activities, reducing anxiety and enhancing cognitive performance.

The book emphasizes the significance of emotional regulation and adopting healthier habits. Asha’s story, for example, shows how using a "dimmer switch" approach to adjust the intensity of emotions can help maintain balance in both professional and personal life. Practical exercises like deep breathing and scheduling quiet time can reduce the impact of stress, promoting long-term emotional stability. Similarly, Cameron’s experience with unhealthy coping mechanisms underscores the value of structured routines and regular exercise in managing stress effectively.

Taitz also explores the concept of aligning daily actions with personal values, as demonstrated in Sunil’s story. Despite chronic pain, Sunil found fulfillment by focusing on his deeper values and engaging in activities that aligned with those values. This shift in focus from physical discomfort to meaningful aspirations allowed him to live a more satisfying life. Reflecting on personal values and integrating corresponding activities can help individuals navigate significant life challenges more effectively.

To break the cycle of stress, Taitz introduces various "resets" categorized into mind, body, and behavior resets. Mind resets involve grounding techniques, such as asking oneself about current thoughts and feelings, and assessing their alignment with long-term goals. Body resets include quick physical activities and comfort gestures like deep breathing, which can reduce stress and promote calmness. Behavior resets focus on conscious actions, such as using the STOP method to pause and regain composure, or engaging in outdoor activities to boost mental clarity and physical health.

The book concludes with stress buffers designed to strengthen resilience. These buffers include challenging negative beliefs, scheduling worry times, and focusing on daily positives to shift perspective from the negative. Physical buffers like interoceptive exposure and setting exercise goals can significantly enhance mood and overall well-being. Behavioral buffers, such as engaging with others and prioritizing enjoyable activities, help mitigate feelings of isolation and enhance long-term resilience.

In summary, "Stress Resets" provides a comprehensive toolkit for managing stress through cognitive-behavioral techniques, mindfulness, and other therapeutic approaches. By transforming the perception of stress and adopting practical strategies, readers can build resilience, enhance their mental well-being, and embrace life’s challenges as opportunities for growth. Integrating these methods into daily routines empowers individuals to handle stress more effectively, fostering personal and professional development.

[Maria Ciletti · Rating 5 out of 5]

Really enjoyed this book. Good, practical advice on managing stress and anxiety. I especially liked the Stress Reset and Stress Buffer chapters. Highly recommend.

[Lauren Genz · Rating 4 out of 5]

I listened to the audiobook for this one. I felt that the narrator did a really great job, however I wish I’d had a written copy vs the audiobook due to the amount of information provided. I also felt that part 1 was a bit too long and I would honestly skip straight to part 2.

I thought that Part 3 with all of the tips was organized very well. I felt that there was a wide variety of stress solutions included which provides the option of finding what works best for you.

I can definitely see this book being recommended by therapists and doctors alike for those struggling with anxiety.

[Book.ishJulie · Rating 5 out of 5]

I’m happy to have found Stress Resets: How To Soothe Your Body And Mind In Minutes by Dr. Jennifer L. Taitz, as I have been on the hunt for a self-help book offering the needed tools for stressful situations; this book provides seventy-five strategies to help manage stress, allowing readers to pick and choose which is best for the situation and time available.

Taitz is a clinical psychologist and helps readers "stop the cycle of obsessing, panicking, and avoiding" with a toolbox full of suggestions to complete quickly, ending spiraling behaviours. Since Taitz comes from the therapist seat, information is put forth in a tone of understanding, compassion, and with no judgement. Taitz understands that even picking up this book is often a daunting hurdle at times, and initially helps narrow down the best approach for reading this self-help book, truly wanting readers to show up exactly as they are right now. This book is like sitting down with a therapist, as one looks to garner the tools required to tackle and handle life's stresses. (Though in no way should it replace professional help.)

Typically, I'm an advocate for authors not narrating their own books, but I have now found an exception! The humaneness that came through from Taitz narrating her own words is exactly what this type of book requires. As she is a psychologist, it made sense that she is the one whose voice is heard; she has years of speaking to her clients, making them feel safe and seen; exactly what listeners require.

I need to get better at regulating my own emotions so I am better able to teach emotional regulation to our daughter. As a spouse, daughter, sister, friend, and human, it's also essential that I learn these habits. I know I will turn to this book time and time again in order to provide a refresh for myself in order to continuously practice the exercises Taitz provides.

Thank you NetGalley, Workman Publishing Company, and Hachette Audio for the complimentary copies to read and review.

[Michael Emond · Rating 4 out of 5]

I found this book informative and easy to read. I loved the fact the techniques she suggests have been supported by research. I do wish she provided clear links to the research after each technique.

One thing to note - there are a lot of techniques. On the plus side - that means you can find a strategy that speaks to you. On the negative side - it feels overwhelming "which one should I pick - I can't do all 30 (guessing at the number) of them?" and I imagine someone under stress might need more of a road map of where to start.

I think the main take home message of the book is solid. Don't suppress your stress - allow yourself to experience it and try to reframe it as a positive or at least reframe it by accepting it and not just ignoring it. And it introduced me to DBT Dialectical Behavioural Therapy (an offshoot of CBT - cognitive behavioural therapy) and made me want to learn more about it. DBT (from what I understood) means we first have to allow ourself to experience the emotions before we can find strategies to make them more manageable. CBT tries to work on strategies so we never experience the emotions (impulses) in the first place - DBT says "you are going to eventually experience them so here's what you should do when it happens".

Overall - a well written book with a lot of great strategies on how to manage your stress.

[Ashley · Rating 4 out of 5]

This book had many very approachable techniques for managing stress. The first part was centered on the research around stress and its effects. This was my least favorite section and one I thought could have been edited down. However, the author gives tips for how you might skip some of this section and get the highlights which I found helpful. The second section had many 'stress resets". I liked that see stated when to use them and why they work for each one. Some techniques I had heard before but many I hadn't.
I listened to the audiobook and I think I would find the print book more useful. One reason is the author reads it and her voice was quiet, monotone and often trailed off, making it hard to hear her at times. I might have preferred a professional narrator. I also found the resets a bit overwhelming in audio format. I had to take some notes and bookmark resets that I want to listen to again. I did like the convenience of the audiobook for fitting into my schedule.
Overall though one of the most useful and approachable books on this topic. I would recommend this to others looking to better manage stress.
I thank @HachetteAudio and #NetGalley for the opportunity to listen to this. All opinions stated are my own and are shared willingly.

[Carol · Rating 4 out of 5]

Thank you NetGalley, Workman Publishing and the author for a digital ARC of this book. Written by a clinical psychologist and assistant psychology professor at UCLA, this book is an extremely helpful addition to the self-help genre. This book offers 75 quick and easy ways to reduce stress anywhere and anytime. Behavior resets are very helpfully summarized as to when, how and why. Resets include take a break from your incoming messages, try a social media hiatus, give yourself a set bedtime and feign energy. A stress reset which takes more time and thought is to build a hope kit A hope kit is an assemblage of items that fill you with hope and joy. Items can be photos, meaningful music and mementos as well as activities that evoke joy and offer a change in perspective. Some of these activities can be taking a class, watching funny videos or putting a puzzle together. The hope kit can be brought out when you are in need of positivity. This is a warm and empathetic book which can be read in its entirety and also referred to when the reader needs a quick stress relief activity. It is well written, flows smoothly and is organized very well. Highly recommended for those looking for a practical and easily implemented guide to stress relief.

[Kelley · Rating 3 out of 5]

I read through this book over a couple of days and I feel like there are a lot activities that are easy to do and would help tremendously when overwhelmed with stress. I will say that there are multiple activities that would just help in general with life, even if not particularly stressed about anything, for example, multiple breathing exercises and meditation alternatives.

Even though I felt like the author was a bit long winded in the beginning of the book, I appreciated all the resets and buffers that she recommended when I finally reached those chapters. I, also, enjoyed the reasons ‘why’ behind all of her suggestions.

At the end of the book, she did a great job of referencing all of the sources for the different activities, so that you would be able to follow up if one reset or buffer was particularly helpful and you wanted to know more.

Thank you to Net Galley and Workman Publishing Company for the eARC in exchange for my honest review.

[Bonni · Rating 5 out of 5]

Thank you, NetGalley and Harper Audio, for the opportunity to listen to and review this audiobook. Stress Resets is a super helpful guide for anybody who battles daily stress or anxiety (everybody). Quick tips are listed with scientific backup for why these strategies work. You can benefit from listening from beginning to end, but now that I've done that, I prefer to have the hard copy on hand to refer to for specific tools in certain circumstances. The author reads the audiobook. Her voice is soothing. Production-wise, I did notice variability in volume from piece to piece. Sometimes, it distracts from the content. Another thing that distracts from the content is when the author says something like, "(Expert) told me." She may have had one-on-one conversations with many experts, but when I heard that phrase, my mind wandered away from the content of the message to what their conversation might have been like.

[Brooke · Rating 4 out of 5]

I really enjoyed this for what it is, a collection of various research-based therapy approaches to process stress, overwhelm, and anxiety (one set focusing more on in the moment responses/strategies and then another set focused on more proactive foundation-laying). It read to me like a therapy menu where you can look at all your options and pick and choose which suit your taste, I have a few tagged pages that will be great to reference. Just reading cover to cover probably won’t change your approaches to stress very much besides maybe having more of an attitude of acceptance, but there are so many stress altering strategies that seem like they’ll be impactful if practiced.

Biggest takeaway, mind buffer #1 was “untangle yourself from your negative core beliefs” and was such a good description of how to reevaluate and reframe automatic thoughts and self judgments that come up.

[Amanda · Rating 3 out of 5]

Stress Resets is written by a clinic psychologist with 75 ways to help the reader understand and minimize their stress in the short and long term. Listening to the audiobook was interesting; the author commented that she read it with her counseling voice to make it more soothing. I enjoyed and appreciated the research that went into the different ideas for stress resetting. I would have liked to see more about the ways different types of stress overlap and how that can make resets ineffective. This book is definitely a solid foundation for understanding stress and ways to cope with it though if you already are familiar and have ways of meditating side effects it won't be very influential in my experience.

[Heather O'Neill · Rating 4 out of 5]

This book talks about what stress and anxiety are and then gives lots of good tips for what you can do when you have stress or anxiety. The book is easy to read and follow. The first section of the book goes more into what stress is and can do and gives many anecdotes. The next part gives a lot of good things you can do when you are in the throws of feeling stressed. Many of these I already knew (I have some anxiety in my life). The last section gives overall good practices to help avoid stress even coming up.

[Maddie · Rating 5 out of 5]

I found this to be a phenomenal guide on how to reduce stress in your life. A lot of it seems very point blank, but honestly the obvious reminders to be mindful of emotions and actions can go a long way. It was also very validating that my therapist recommended a ton of these methods when I was going through my own stressful period from work so they're not bad strategies. Everything offered in this book feels do-able and easy to practice in real time as it's being read. It might even be worth snagging a physical copy in order to have it as an easy reference during times of high stress!

[AnnieM · Rating 4 out of 5]

This book does a great job of framing anxiety and stress -- and the overthinking and catastrophic thinking that can happen. I particularly liked the exercises in the back - not all of them resonated but some were really helpful as a way to pause and reframe. For a quick book to pick up and try some exercises or techniques to stop the spiral - this is a helpful book.

Thank you to Netgalley and Workman Publishing Company for an ARC and I voluntarily left this review.

[Michelle · Rating 5 out of 5]

This is a great resource for anyone experiencing stress, so that’s everyone! What do you do when you don’t know how to deal with stress? Open this book. What do you do when your stress management strategies aren’t working like they used to? Open this book. This book presents so many ways to grab stress and find your way to calm. Definitely a worthwhile guide to get you through challenging times. Thanks to NetGalley and Workman Publishing for the ARC. This is my honest review.

[Smitha Murthy · Rating 5 out of 5]

If you read only one book for your mental well-being this year, make it this one.

I picked up this book, not really expecting much, and I was gloriously rewarded. There were many familiar tips, but it was the introduction to DBT that fascinated me. And Taitz has a way of writing that is instantly relatable. This is a book that you can return to again and again.

[Luna Moon · Rating 3 out of 5]

Grabbed this one from the library because the sounded interesting. The first chunk of the book drags on and the author is quite opinionated to say the least. I skipped forward and flipped through some of the exercises. I did find a few of them pretty helpful, so I didn't write off this book entirely, but I just didn't vibe with it as a whole.

[Lana · Rating 4 out of 5]

Great book. Lots of practical advice in small easily read sections.
I'm not sure how to use the book in practice though - hope that now tgat I read it ideas from it come to mind when I'm in need? Look in it when I'm feeling stressed? Something else?

Well balanced to help eith different types and degrees of stress and depression. From less intense to some more intense ones.

[Stephanie Dargusch Borders · Rating 4 out of 5]

I made a mistake that is common for me and listened to this on audio when I should have read a physical copy. A lot of the info would have served me better had I been able to process it at my own pace. For that reason I hope to reread this one at some point. It has so many great tips and tricks and just generally great information.

[Erin · Rating 3 out of 5]

Eh. As a person who is stressed and anxious, this book didn’t provide me with anything new. It would have been nice to have a workbook along with it or something. The book format was nice, but the takeaways were nothing new.
Liz Moody’s “100 Ways to Change Your Life” was better.

[Jami Caldwell · Rating 5 out of 5]

I don't know why I bought this on a whim (I have a problem) or where it was suggested, but I really loved it! There are SO MANY good things and suggestions in here. So glad I compulsively bought it. Haha.

[B]

Valuable information throughout but I’m not sure I enjoyed how it was packaged. A helpful book in that I feel as if I could pick it up and open any page and find something useful. However, the cohesiveness of the project left a lot to be desired from me.