Dr Lisa Zaretsky of Zaretsky Wellness On How to Create Better Habits Around Stress

An Interview With Shawna Robins

Practice the Magic Seven: Lead with love, kindness, compassion, grace, mercy, redemption, and forgiveness. These principles foster a supportive environment that alleviates stress. For instance, when dealing with a difficult colleague, approaching the situation with kindness and understanding can transform a tense interaction into a more positive and constructive exchange, reducing stress for both parties.

In today’s fast-paced world, stress has become an inevitable part of life. Developing better habits to manage and reduce stress is essential for maintaining overall well-being and productivity. What are the best practices and strategies to create lasting habits that help individuals cope with stress effectively? As part of this interview series, we had the pleasure to interview Dr. Lisa Zaretsky.

Dr. Lisa Zaretsky is the founder of Zaretsky Wellness and award-winning expert known for her transformative work in hypnotherapy, coaching, mental and social-emotional health,and holistic well-being, as well as her significant contributions to childhood education in the fields of Twice Exceptionality and Neurodivergence. Recognized by the International Association of Top Professionals (IAOTP) as the top hypnotherapist and coach of 2024, she is dedicated to fostering positive, long-lasting transformative change.

Thank you so much for doing this with us! Before we dig in, our readers would like to ‘get to know you’. Can you tell us a bit about your background and your backstory?

I’ve always been passionate about helping others unlock and expand their potential. Growing up, I faced my own set of challenges, which ignited my interest in understanding the human mind and behavior.

Inspired, I pursued studies in education, clinical social work, cognitive diversity, and hypnotherapy. It ultimately led to the founding of Zaretsky Wellness, where I developed a revolutionary hypnotherapy coaching program that yields exceptional results. Zaretsky Wellness offers a suite of comprehensive services designed to support and facilitate transformative positive change.

My work is deeply rooted in the belief and experience that everyone has the ability to create positive transformative change in their lives.

Over the years, I’ve had the privilege of working with diverse individuals, families, learning environments and organizations helping them surpass obstacles, unlock their potential, and achieve their personal, professional, and collective goals.

Can you share a story with us about what brought you to your particular career path?

From a young age, I experienced firsthand the disconnect between the educational and mental health systems. This gap became even more apparent during my time as a teacher and clinical social worker. Despite their interconnected nature, the lack of collaboration between these fields often resulted in significant impacts on students’ well-being and learning outcomes.

Witnessing these challenges sparked a calling within me to bridge this divide and create pathways for these two areas to work together.

Can you share with our readers a bit about why you are an authority in the stress and wellness fields? In your opinion, what is your unique contribution to the world of wellness?

My authority is rooted in my holistic approach, which integrates hypnotherapy, coaching, psychotherapy, and educational consulting. A key aspect of my unique contribution is the development of a revolutionary Hypnotherapy Coaching Program that yields rapid and long-lasting transformation. This program, alongside my comprehensive methods, empowers individuals to overcome adversity, harness their mental strengths, and view challenges as opportunities for growth, healing, and success.

Do you have a favorite “Life Lesson Quote”? Do you have a story about how that was relevant in your life or your work?

One of my favorite quotes is by Viktor Frankl: “When we are no longer able to change a situation, we are challenged to change ourselves.” This quote encapsulates the essence of my work. Throughout my life, I have faced significant personal and professional challenges. By shifting my perspective and embracing these challenges as opportunities for growth, I learned to recognize my strengths, cultivate perseverance, and experience a deeper sense of purpose. This mindset shift not only transformed my own life but also became the cornerstone of my approach in guiding others through their journeys of growth, healing, and success.

Ok, thank you for all that. Now let’s move to the main focus of our interview. Let’s start at the very beginning so that we are all on the same page. What is the definition of stress? How is it different than anxiety or overwhelm?

Stress is a response to situations and events that we perceive and internalize as external pressures, which can negatively impact our mental, emotional, and physical balance. It arises from the demands placed on us and how we perceive our ability to handle them.

Anxiety, on the other hand, is characterized by persistent feelings of worry, nervousness, and fear about future events and the uncertainty of outcomes. While anxiety and excitement can evoke similar internal responses, it is our beliefs, thoughts, perspective, and viewpoint that shape these reactions and create the experience of anxiety.

In essence, stress is more about the immediate reaction to perceived pressures, while anxiety involves a prolonged state of worry and fear about what might happen in the future.

What are some common misconceptions about stress and habits that people should be aware of?

One common misconception is that habits are difficult to change. In reality, with the right strategies and consistency, establishing healthier habits is achievable by applying what I call the “Three-Part Rule” — intensity, frequency, and duration.

Another misconception is that effective stress management requires drastic lifestyle changes. Making incremental, consistent adjustments can lead to significant improvements over time.

Additionally, focusing on progress rather than perfection can be key to sustainable change. People often overlook that even small, steady changes in behavior can significantly impact stress management and overall well-being.

Can you share an example of a successful habit transformation that effectively reduced stress?

One example of a successful habit transformation involved a client who was an attorney experiencing ongoing stress and overwhelm that affected all areas of his life. To address this, we introduced small, manageable changes: starting each day with a clear intention, incorporating breath work, and practicing gratitude journaling. These simple yet powerful habits helped him approach his day with greater clarity and purpose. Over time, these incremental changes significantly reduced his stress levels and enhanced his overall well-being. He reported feeling more focused, energized, and better equipped to handle work pressures effectively.

What are some key daily habits that can significantly reduce stress levels?

Setting daily intentions is crucial as it helps you start each day with a clear focus and purpose, reducing feelings of being overwhelmed. Self-discipline with actionable goals, supported by accountability measures, ensures that tasks are manageable and progress is consistent, which can prevent stress from accumulating.

Incorporating mindfulness, self-hypnosis, or meditation into your daily routine, even if just for a few minutes, can center your mind and provide relaxation. Physical activity, such as a morning jog, yoga, or a short walk during lunch breaks, is a powerful stress reducer, enhancing both physical and mental well-being.

Additionally, practicing gratitude through a gratitude journal, either in the morning upon waking or in the evening before bed, helps shift your mindset to focus on the positive aspects of your day. This practice not only cultivates perseverance and improves resilience but also lowers stress levels and fosters a more empowering perspective.

How can individuals identify and replace habits that contribute to their stress?

The first step in managing stress is self-awareness. Start by observing what triggers stress for you, along with your thoughts, emotions, and habits.

Once you identify these stressors, you can begin replacing them with healthier alternatives. For example, if checking emails first thing in the morning creates a stressful start to your day, consider establishing a morning routine to set a positive tone before diving into your inbox.

Incorporate tools such as listening to a hypnotherapy meditation recording, setting your intention for the day, and engaging in a brief walk, stretching, or breath work. Hypnotherapy meditation calms the mind and reduces anxiety by guiding you into a relaxed state with positive suggestions, helping you mentally prepare for the day and lower stress levels.

Setting intentions provides clarity and purpose, aligning your actions with your goals and reducing stress. Additionally, a brief walk, stretching, or breath work offers physical activity and relaxation, alleviating tension and boosting your mood. Following this morning routine before checking emails helps create a sense of calm and readiness, making it easier to manage stress throughout the day. Together, these practices offer a comprehensive approach to stress reduction and enhance overall well-being.

How can someone stay consistent with new stress-reducing habits amidst a busy schedule?

Consistency is key for integrating new stress-reducing habits into a busy schedule. Focus on intensity, frequency, and duration for success.

For example, if you aim to practice mindfulness meditation, start with low intensity by meditating for just five minutes per session. Frequency involves practicing daily to build it into your routine. Duration means keeping each session brief to make it manageable, while gradually extending the time as you grow more comfortable. Combine these elements with reminders, such as scheduling meditation into your calendar and pairing it with an existing habit, like after brushing your teeth.

Maintain accountability by keeping written track of your progress such as on a calendar, spreadsheet, or in a journal and scheduling weekly check-ins with an accountability partner. Sharing your progress can further help you stay consistent and effectively integrate mindfulness into your daily life.

Ok. Here is the main question of our discussion. Can you please share “5 Ways to Create Better Habits Around Stress”? If you can, kindly share a story or example for each.

1. Establish a Morning Routine: Begin your day with a sacred morning routine that makes self-care a priority. For example, you might enjoy a warm cup of tea, meditate for ten minutes, or take a brisk walk in nature. This sets a positive tone for the day, guiding your mind and reducing stress. One client of mine found that incorporating a hypnotherapy meditation recording and a short nature walk each morning significantly improved her mood and productivity throughout the day.

2. Transform Adversity: Use adversity as a catalyst for growth by cultivating perseverance, purpose, and meaning. For instance, when faced with a challenging work project, one client viewed it as an opportunity for career advancement and personal growth, pushing her beyond her comfort zone. This shift in perspective helped her manage stress and stay motivated, releasing negative emotions and fostering resilience.

3. Practice Breath Work: Integrate breath work into your daily routine to calm the mind and enhance focus. For example, placing your hands over your heart with light pressure while practicing a deep breathing exercise — inhaling for four seconds, holding for four seconds, and exhaling for four seconds — can reduce anxiety and create a sense of calm. One client found that daily breath work helped her stay present and maintain calm during high-pressure situations.

4. Set Actionable Goals: Break down your goals into clear, manageable tasks with an action and accountability plan. For example, a college student overwhelmed by a large project divided it into smaller tasks with specific deadlines. This approach not only helped her manage her time more effectively but also reduced her stress levels by making the project feel more achievable.

5. Practice the Magic Seven: Lead with love, kindness, compassion, grace, mercy, redemption, and forgiveness. These principles foster a supportive environment that alleviates stress. For instance, when dealing with a difficult colleague, approaching the situation with kindness and understanding can transform a tense interaction into a more positive and constructive exchange, reducing stress for both parties.

What role does mindfulness play in developing better stress management habits? How can technology be leveraged to support the creation of stress-reducing habits?

Mindfulness is an essential element for effective stress management. It helps you stay present and prevents excessive rumination on past events or worry about the future. By practicing mindfulness, you can enhance emotional regulation, practice gratitude, and maintain an optimistic outlook, all of which build resilience to stress. Techniques such as self-hypnosis, breath work, and cognitive reframing further support mindfulness. Additionally, apps that offer guided meditations, reminders, and progress tracking can reinforce these practices.

Wonderful. We are nearly done. Is there a person in the world, or in the US, with whom you would like to have a private breakfast or lunch, and why? He or she might just see this, especially if we tag them. :-)

I would love to have a private lunch with Brené Brown. Her work on vulnerability and courage has been incredibly inspiring to me both personally and professionally. I believe that a conversation with her would be enriching and enlightening, offering new insights into the intersection of resilience, vulnerability, and personal growth.

How can our readers further follow your work online?

You can follow my work online through my website at www.drlisazaretsky.com. I’m also active on social media @drlisazaretsky, and you can connect with me on LinkedIn at linkedin.com/in/drlisazaretsky.

This was very meaningful, thank you so much. We wish you only continued success on your great work!

About the Interviewer: Shawna Robins is an international best-selling author of two books — Powerful Sleep — Rest Deeply, Repair Your Brain and Restore Your Life, and Irresistibly Healthy — Simple Strategies to Feel Vibrant, Alive, Healthy and Full of Energy Again. Shawna is the founder and CEO of Third Spark, an online wellness hub for women over 40 who want to reignite their sleep, reset healthier habits and respark their lives. Shawna is a sleep expert, hormone health expert, and a National Board-Certified Health and Wellness Coach (NBHWC). She has been featured on many podcasts including Dr. Mindy Pelz’s “The Resetter Podcast” and in Authority Magazine, Thrive Global, and The Huffington Post. A free download of her latest book can be found at www.thirdsparkhealth.com/powerful-sleep/ You can follow her on YouTube, Facebook, Instagram and LinkedIn.