274. Stress Series - 04 -Resilience in High-Stress Settings

Written By Ali Novitsky, MD

Summary

Welcome back to the Metabolism, Muscles, & Mindset Podcast with Dr. Ali Novitsky, board-certified obesity medicine physician and expert in stress, strength, and self-regulation.

In this episode of the Stress Series, Dr. Novitsky explores how to build true resilience — not in serene environments, but in the moments that truly test us. Whether you're navigating life-or-death emergencies or emotionally charged situations, this conversation reveals how to stay centered and in control, even when your nervous system wants to panic.

Using a powerful varicose vein metaphor, she explains how chronic stress is like a “leaky valve” — unless you address the root cause (emotional dysregulation), surface-level fixes like better habits won’t stick. The solution? A simple pause.

Dr. Novitsky teaches how a 2–3 second pause in the heat of stress can stop the brain’s “hijack” and activate the prefrontal cortex: our reasoning center. She breaks down three stress scenarios and guides listeners toward the third, most empowering one: awareness, presence, and intentional breath.

Drawing from cognitive behavioral therapy (CBT) and dialectical behavioral therapy (DBT), Dr. Novitsky offers a toolkit for regulating emotions, accessing your “wise brain,” and debriefing after stressful moments to rewire your response. Whether in medicine, sports, family dynamics, or everyday life, this episode shows how resilience can be learned — and why it's the key to long-term transformation.

Key Points

• Beyond the Spa: Real resilience is built in chaos, not calm.

• The Leaky Valve Analogy: Fix emotional dysregulation at the root for lasting stress relief.

• Stress Is Automatic: The fight-or-flight response can’t be stopped—but it can be reshaped.

• The Power of the Pause: A brief, intentional check-in prevents spiraling and restores clarity.

• Three Stress Scenarios: 1. Hijacked and unaware. 2. Aware but suppressing. 3. Aware and present — the goal.

• Tools from CBT & DBT: Learn to regulate emotions and access clear, productive thinking.

• Debrief to Rewire: Reflecting after stress creates new mental pathways for resilience.

• Lifelong Practice: Emotional regulation isn’t a finish line—it’s a daily skill worth mastering.

Listen to Episode 274 Here

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Chapters

00:02 – Intro: Managing real-world stress
02:10 – The “leaky valve” analogy for chronic stress
04:00 – Understanding the HPA axis and stress physiology
05:40 – Prefrontal cortex hijacking: why we spiral
07:10 – The pause as a regulation tool
09:30 – Scenario breakdown: hijack, suppression, or presence
11:50 – Staying calm in acute stress (e.g., medical emergencies)
13:40 – Building confidence by staying grounded
15:00 – Personal story: trauma and resilience in college athletics
18:20 – CBT vs. DBT: how emotions shape thoughts
21:40 – Tools for distress tolerance and “wise mind”
24:40 – Personal debriefs: your secret weapon for growth
27:40 – Real-life triggers and emotional awareness
30:10 – Transform 10: a year-long stress mastery program

Resources:

*Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice. We do not recommend you start any exercise program without first consulting with your doctor!*

Ali Novitsky, MD https://www.mindbodymarriage.com
Next

273. Stress Series - 03 - Awareness: Naming Stress in the Moment