Author Biography

Kelly McGonigal is a health psychologist and lecturer at Stanford University, and the author of the international bestseller The Willpower Instinct and The Joy of Movement. As a leader in the field of "science help," McGonigal is passionate about translating cutting-edge research from psychology, neuroscience, and medicine into practical strategies for health, happiness, and personal success.

McGonigal has taught for a wide range of programs at Stanford University, including the School of Medicine, the Graduate School of Business, and Stanford Continuing Studies, where her popular public courses include "The Science of Willpower" and "How to Think Like a Psychologist." She has received Stanford's highest teaching honor, the Walter J. Gores award, for her undergraduate psychology teaching. Through her work with the Stanford Center for Compassion and Altruism Research and Education, she studies methods for training mindfulness, empathy, and compassion. Her research has appeared in such journals as Motivation and Emotion, the Journal of Happiness Studies, and the Journal of Personality and Social Psychology.

Review

Advance Praise for The Upside of Stress:

"In this smart, practical book, Kelly McGonigal shows that stress isn't nearly as bad as its reputation. In fact, if we change our mindsets just a bit, we can transform stress from a barrier that thwarts to a resource that propels us. The Upside of Stress is a perfect how-to guide for anyone who wants to tap into the biology of courage and the psychology of thriving under pressure."
—Daniel H. Pink, author of Drive and To Sell Is Human
 
"A fascinating tour of cutting-edge research on how stress affects us in ways, both good and bad, that we never suspect. McGonigal brings scientific studies to life, makes her lessons tangible and provides fascinating take-aways for anyone who experiences stress -- which, let's face it, is all of us, often all the time."
—Charles Duhigg, MBA, author of The Power of Habit
 
"A courageous, counterintuitive, and convincing case for a big idea: stress can be good for you. This enchanting, evidence-based book has already transformed how I think about stress, and I recommend it highly to anyone who lives in the 21st century."
—Adam Grant, Ph.D., Wharton professor and author of Give and Take
 
"Through stories and science, McGonigal reveals how to change your mindset and tap into your resources for handling stress."
—Amy Cuddy, Ph.D., Associate Professor at Harvard  Business School and author of Presence
 
"The Upside of Stress turns our common misunderstanding of what we often believe is the necessary toxicity of a pressured life completely upside down. Kelly McGonigal powerfully teaches us how to transform the suffering of misguided stress into a meaningful and thriving life. Read this book even if you think you are too stressed to take the time--It has the potential to change your life forever." 
—Daniel J Siegel, M.D., author of Mindsight and Brainstorm 
 
"Often we regard stress as a regrettable but necessary evil -- the heavy price we pay for achievement in a fast-forward, competitive, "always on" world. In this important and engaging book, Kelly McGonigal challenges us to discard that familiar, fear-based mindset and embrace stress as a path to realizing our most creative potential."
—Steve Silberman, author of NeuroTribes
 
"Kelly McGongial debunks decades of myths that have persisted around stress. The book is research based, immensely practical, compelling and insightful from the first page. This book will be a game changer for countless people."
—Jim Loehr, EdD, Co-Founder of the Human Performance Institute and author of The New Toughness Training for Sports
 
"The Upside of Stress delivers an important truth: it is better to chase meaning than try to avoid discomfort. Through the insights of this book, you'll find your courage to pursue what matters most and trust yourself to handle any stress that follows."
—Nilofer Merchant, CEO, Silicon Valley strategist, and author of The New How
 
"Kelly McGonigal has pulled back the curtain to reveal what allows exceptional people and organizations like my Navy SEAL brotherhood to thrive through adversity. True excellence is only achieved under great adversity, and by embracing those challenges with a positive mindset."
—Scott Brauer, Co-Founder of Acumen Performance Group, and former Navy SEAL and U.S. Naval Officer
 
"The upside of Kelly McGonigal is that she not only shows how what we thought we knew about stress was backwards, but that getting it right will change your life for the better.  This book provides an accessible user's guide to leveraging the most cutting edge research in psychology and neuroscience to enhance your health and well-being."
—Matthew D. Lieberman, PhD, Chair of Social Psychology at University of California Los Angeles
 
For those individuals and teams that discover that stress is life's secret ingredient, they will be rewarded with expanded self confidence and rapidly growing organizations.
—Robert Daugherty, chairman of Knowledge Investment Partners, LLC

If you've ever complained of being stressed out, you need to read this perceptive, thought-provoking book. Kelly McGonigal reveals the surprising truth about why we should embrace the many unsung benefits of stress. The Upside of Stress will change the way you think—and it will change your experience of your life.
—Gretchen Rubin, author of Better Than Before and The Happiness Project
 
The message that stress can actually convey health benefits is important and needs to be heard. This thoughtful analysis on the role of mindset will prompt you to re-think your relationship with stress, and help you realize its benefits.
—Andrew Weil, MD, author of Spontaneous Happiness
 



Praise for Kelly McGonigal and The Willpower Instinct:
 
"Tired of the endless debate about whether man possesses free will or is predestined to lounge about gobbling Krispy Kreme donuts while watching TV? If you want action, not theory, The Willpower Instinct is the solution for the chronically slothful." 
— USA Today
 
"A fun and readable survey of the field, bringing willpower wisdom out of the labs."
— TIME magazine

Review Quote

Advance Praise for The Upside of Stress: "In this smart, practical book, Kelly McGonigal shows that stress isn''t nearly as bad as its reputation. In fact, if we change our mindsets just a bit, we can transform stress from a barrier that thwarts to a resource that propels us. The Upside of Stress is a perfect how-to guide for anyone who wants to tap into the biology of courage and the psychology of thriving under pressure." -- Daniel H. Pink , author of Drive and To Sell Is Human

Excerpt from Book

contents introduction IF YOU HAD to sum up how you feel about stress, which statement would be more accurate?" A) Stress is harmful and should be avoided, reduced, and managed. B) Stress is helpful and should be accepted, utilized, and embraced. Five years ago, I would have chosen A without a moment''s hesitation. I''m a health psychologist, and through all my training in psychology and medicine, I got one message loud and clear: Stress is toxic. For years, as I taught classes and workshops, conducted research, and wrote articles and books, I took that message and ran with it. I told people that stress makes you sick; that it increases your risk of everything from the common cold to heart disease, depression, and addiction; and that it kills brain cells, damages your DNA, and makes you age faster. In media outlets ranging from the Washington Post to Martha Stewart Weddings , I gave the kind of stress-reduction advice you''ve probably heard a thousand times. Practice deep breathing, get more sleep, manage your time. And, of course, do whatever you can to reduce the stress in your life. I turned stress into the enemy, and I wasn''t alone. I was just one of many psychologists, doctors, and scientists crusading against stress. Like them, I believed that it was a dangerous epidemic that had to be stopped. But I''ve changed my mind about stress, and now I want to change yours. Let me start by telling you about the shocking scientific finding that first made me rethink stress. In 1998, thirty thousand adults in the United States were asked how much stress they had experienced in the past year. They were also asked, Do you believe stress is harmful to your health? Eight years later, the researchers scoured public records to find out who among the thirty thousand participants had died. Let me deliver the bad news first. High levels of stress increased the risk of dying by 43 percent. But--and this is what got my attention--that increased risk applied only to people who also believed that stress was harming their health. People who reported high levels of stress but who did not view their stress as harmful were not more likely to die. In fact, they had the lowest risk of death of anyone in the study, even lower than those who reported experiencing very little stress. The researchers concluded that it wasn''t stress alone that was killing people. It was the combination of stress and the belief that stress is harmful. The researchers estimated that over the eight years they conducted their study, 182,000 Americans may have died prematurely because they believed that stress was harming their health. That number stopped me in my tracks. We''re talking over twenty thousand deaths a year! According to statistics from the Centers for Disease Control and Prevention, that would make "believing stress is bad for you" the fifteenth-leading cause of death in the United States, killing more people than skin cancer, HIV/AIDS, and homicide. As you can imagine, this finding unnerved me. Here I was, spending all this time and energy convincing people that stress was bad for their health. I had completely taken for granted that this message--and my work--was helping people. But what if it wasn''t? Even if the techniques I was teaching for stress reduction--such as physical exercise, meditation, and social connection--were truly helpful, was I undermining their benefit by delivering them alongside the message that stress is toxic? Was it possible that in the name of stress management, I had been doing more harm than good? I admit, I was tempted to pretend that I never saw that study. After all, it was just one study--and a correlational study at that! The researchers had looked at a wide range of factors that might explain the finding, including gender, race, ethnicity, age, education, income, work status, marital status, smoking, physical activity, chronic health condition, and health insurance. None of these things explained why stress beliefs interacted with stress levels to predict mortality. However, the researchers hadn''t actually manipulated people''s beliefs about stress, so they couldn''t be sure that it was people''s beliefs that were killing them. Was it possible that people who believe that their stress is harmful have a different kind of stress in their lives--one that is, somehow, more toxic? Or perhaps they have personalities that make them particularly vulnerable to the harmful effects of stress. And yet, I couldn''t get the study out of my head. In the midst of my self-doubt, I also sensed an opportunity. I''d always told my psychology students at Stanford University that the most exciting kind of scientific finding is one that challenges how you think about yourself and the world. But then I found the tables were turned. Was I ready to have my own beliefs challenged? The finding I had stumbled across--that stress is harmful only when you believe it is--offered me an opportunity to rethink what I was teaching. Even more, it was an invitation to rethink my own relationship to stress. Would I seize it? Or would I file away the paper and continue to crusade against stress? -- TWO THINGS in my training as a health psychologist made me open to the idea that how you think about stress matters--and to the possibility that telling people "Stress will kill you!" could have unintended consequences. First, I was already aware that some beliefs can influence longevity. For example, people with a positive attitude about aging live longer than those who hold negative stereotypes about getting older. One classic study by researchers at Yale University followed middle-aged adults for twenty years. Those who had a positive view of aging in midlife lived an average of 7.6 years longer than those who had a negative view. To put that number in perspective, consider this: Many things we regard as obvious and important protective factors, such as exercising regularly, not smoking, and maintaining healthy blood pressure and cholesterol levels, have been shown, on average, to add less than four years to one''s life span. Another example of a belief with long-reaching impact has to do with trust. Those who believe that most people can be trusted tend to live longer. In a fifteen-year study by Duke University researchers, 60 percent of adults over the age of fifty-five who viewed others as trustworthy were still alive at the end of the study. In contrast, 60 percent of those with a more cynical view on human nature had died. Findings like these had already convinced me that when it comes to health and longevity, some beliefs matter. But what I didn''t know yet was whether how you think about stress was one of them. The second thing that made me willing to admit I might be wrong about stress was what I know about the history of health promotion. If telling people that stress is killing them is a bad strategy for public health, it wouldn''t be the first time a popular health promotion strategy backfired. Some of the most commonly used strategies to encourage healthy behavior have been found to do exactly the opposite of what health professionals hope. For example, when I speak with physicians, I sometimes ask them to predict the effects of showing smokers graphic warnings on cigarette packs. In general, they believe that the images will decrease smokers'' desire for a cigarette and motivate them to quit. But studies show that the warnings often have the reverse effect. The most threatening images (say, a lung cancer patient dying in a hospital bed) actually increase smokers'' positive attitudes toward smoking. The reason? The images trigger fear, and what better way to calm down than to smoke a cigarette? The doctors assumed that the fear would inspire behavior change, but instead it just motivates a desire to escape feeling bad. Another strategy that consistently backfires is shaming people for their unhealthy behaviors. In one study at the University of California, Santa Barbara, overweight women read a New York Times article about how employers are beginning to discriminate against overweight workers. Afterward, instead of vowing to lose weight, the women ate twice as many calories of junk food as overweight women who had read an article on a different workplace issue. Fear, stigma, self-criticism, shame--all of these are believed, by many health professionals, to be powerfully motivating messages that help people improve their well-being. And yet, when put to the scientific test, these messages push people toward the very behaviors the health professionals hope to change. Over the years, I''ve seen the same dynamic play out: Well-intentioned doctors and psychologists convey a message they think will help; instead, the recipients end up overwhelmed, depressed, and driven to self-destructive coping behaviors. After I first discovered the study linking beliefs about stress to mortality, I started to pay more attention to how people reacted when I talked about the harmful effects of stress. I noticed that my message was met with the same kind of overwhelming feeling I would expect from medical warnings intended to frighten or shame. When I told exhausted undergraduate students about the negative consequences of stress right before final exam period, the students left the lecture hall more depressed. When I shared scary statistics about stress with caregivers, sometimes there were tears. No matter the audience, nobody ever came up afterward to say, "Thank you so much for telling me how toxic my stressful life is. I know I can get rid of the stress, but I''d just never thought to do it before!" I realized that as much as I believed talking about stress was important, how I was doing it might not be helping. Everything I

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