Episode Description
This week’s solution news:
Is work stressing you out big time? Arielle walks us through five science-based strategies to recover from work stress. Then, Karissa shares some exciting renewable energy news: San Francisco just launched Sea Change, the world’s first commercial passenger ferry.
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Transcript
Theme music
Arielle
Hello and welcome to the Optimist Daily’s weekly round-up. I’m Arielle.
Karissa
And I’m Karissa and we’re working hard to put solutions in view and optimism in movement.
Arielle
All right. Hello. Happy Friday!
Karissa
Yeah, happy Friday! We’re back with another episode of our pod to share the solutions from the Optimist Daily this week.
Arielle
How was your week, Karissa?
Karissa
It’s been pretty good. I’ve been down in Southern California visiting my friends. Uhm, I always do kind of like a ‘world tour’ I like to call it…
Both
(laughs)
Karissa
…and make different stops on the way, but right now I’m in San Diego because it’s my best friend’s birthday weekend celebration.
Arielle
Oh, nice! Do you like shuttling around or is it kind of hard? I know, like, when I’m traveling, uh, sometimes it gets overwhelming moving from place to place.
Karissa
I mean it’s a mix of both. It’s a little bit overwhelming cause I wanna fit as much time with my friends and stuff in, but luckily… or not luckily I guess maybe… but we’re working at the same time. So we have that, like, designated part of the day where we’re all working and stuff.
Arielle
Yeah. So you’re all on the same page because…
Karissa
Yeah!
Arielle
…we have this great job that allows us to work remotely. But when I’m traveling and visiting other people, they, like, often are on vacation mode or they’ve taken the day off. So yeah.
Karissa
Yeah, exactly. Well, what are you up to this weekend, Arielle?
Arielle
I’m also going to be celebrating! It is Pride in Amsterdam, so, um.
Karissa
Yay!
Arielle
There are a few events that a few friends and I want to go to. I actually haven’t… I haven’t been to Pride here even though I’ve lived here for three years.
Karissa
Mm-hmm.
Arielle
But I have been to Pride in San Francisco.
Karissa
Oh, that’s a big one. I’ve always wanted to go to that one.
Arielle
It’s really big. I wore a lot of pink and a wig and everything, so yeah, excited about that this weekend. So… Sorry, I just got distracted! There was like a huge bird that flew kind of almost into our window.
Karissa
Ohh no! (Laughs)
Arielle
I know, but it’s fine. He’s fine. Or she. (laughs)
Karissa
Oh my gosh, I hope so.
Both
(laugh)
Arielle
OK, I totally lost my train of thought.
Karissa
Yeah, so, festive weekend.
Arielle
Yeah! And I’m happy because, you know, it’s time to, like, blow off some steam from the work week. I think at the Optimist Daily, we’re able to strike a good balance between work and life. But I know a lot of my friends have work stress that they have to deal with all the time.
Karissa
Well, Arielle, do you have a solution for us?
Arielle
Yes, and the title is: Recovering from work-stress. Science-based strategies for a balanced life. I thought this would be an especially good one to cover because we did get a request from a reader to share more stories about stress management and mental health. So, if you’ve been having trouble shaking off that creeping feeling of work-related stress, do not worry. We’re here to talk about some science-based strategies to help you recover and find that balance.
Karissa
I think we all need this, especially right now. I think a lot of people are stressed from a lot of other things going on and stuff too.
Arielle
Absolutely. So, let’s start with some stats. Uh, did you know that only 32% of employees worldwide are actually thriving at work? Meanwhile, 43% are dealing with severe everyday stress. And these numbers are based on 2023. And they are from GallUp, which is a global analytics and advisory firm. And then in the US, A whopping 61% of professionals feel they’re on the brink of burnout.
Karissa
Yikes, that’s a lot of stress going on around the world.
Arielle
And with these high-stress levels, turnover rates skyrocket because stressed employees are three times more likely to look for new jobs. And even though many workplaces are now offering mental health support, flexible schedules, and the occasional day off, the real key to long-term improvement is actually effective stress recovery.
Karissa
Yeah. What exactly is stress recovery?
Arielle
So, stress recovery is all about bringing work-related stress symptoms such as worry, tiredness, and high cortisol levels back to normal. It’s a skill that requires both knowledge and effort. In high-pressure industries like aviation, let’s say, or athletics, like professional athletes, effective recovery is crucial. Pilots, for example, are required to take breaks to ensure safety for everyone on the plane, and athletes follow strict recovery schedules to maintain peak performance.
Karissa
Yeah, that’s a really good point because, you know, if it’s good enough for pilots and athletes and other high-pressure industries, it should work for the rest of us, right?
Arielle
Yes, exactly. And effective recovery improves emotional well-being as well, which we definitely want to take care of, energy levels, cognitive development, and overall health. But the paradox is that when we need recovery the most, we’re actually less likely to prioritize it.
Karissa
That makes sense because I know when I’m super busy taking a break is the last thing on my mind because you’re kind of like in this flow, maybe like a destructive flow in a way.
Arielle
Yeah, exactly. Intense work periods often lead to longer hours, fewer breaks, poor diet, more takeout, and less physical exercise.
Karissa
Hmm.
Arielle
Which just worsens tiredness and slows your recovery down. Plus, a lot of organizational cultures value working under constant stress and kind of like normalize that, which makes it even harder to break the cycle.
Karissa
Yeah, I know sometimes that I feel like I’m not under pressure or stress. I feel a little, like, weird that I’m not.
Arielle
Yeah, it’s all about the culture.
Karissa
Oh my gosh Arielle, how can we interrupt this vicious pattern?
Arielle
We have in this article, five scientifically supported techniques to help you recover from this work stress.
Karissa
OK, good. I am ready to hear. So let me know what the first one is!
Arielle
So, the first one is to detach psychologically from work.
It’s crucial to mentally disengage or switch off from work thoughts. Stress builds up during the workday, and even thinking about work can hinder your recovery. There’s research that shows that detachment boosts recovery and work performance, so schedule time each day for non-work-related activities you enjoy like reading, running, or cooking. Mindfulness exercises, which we’re a huge proponent of at the Optimist Daily, can also help focus your brain on the present moment. And if your phone tempts you, as it probably will.
Karissa
Mmhm.
Arielle
Then turn it off. Turn off those notifications. Just kind of put it on silent mode so that you can really focus on you and taking a break.
Karissa
I ended up just turning… I have, like, the e-mail app on my phone, but I just turned off the notifications permanently cause, like, I can always go check it when I need to check it on my phone, but I should really just check it when I’m on my laptop, so.
Arielle
Mm-hmm. Yeah, that’s good. I remember you talking about that in one of the previous episodes.
Karissa
Well, I love all that! Switching off sounds so simple, but I bet it’s super effective.
Arielle
Absolutely. So, next up, the second strategy is to use the power of micro-breaks. These are short breaks, around 10 minutes, and they’re a fantastic stress reliever. So, you can use those 10 minutes to meditate or socialize or, you know, have a snack, and that can boost your motivation, concentration, and energy. So, don’t wait for the weekend. Like we just talked about (laughs) or a vacation. Integrate micro-breaks into your daily routine. And honestly, there’s so many apps these days that can help you schedule them, so no excuses.
Karissa
No, that’s great. I’m definitely guilty of skipping breaks during the day, cause I’ll usually just get through super long periods like until lunch, and then keep going and stuff. But I should try these micro-breaks.
Arielle
Mm-hmm. Honestly, I think they really do boost your productivity. I remember seeing some articles on the Optimist Daily about how, you know, scheduling your breaks for maybe even just 5 minutes, 5 to 10 minutes, and then working for 25 minutes or half an hour and then doing that over and over again throughout your day actually increases your productivity.
Karissa
Yeah.
Arielle
They make a big difference.
And the third strategy is to select your recovery activities carefully. Make sure your recovery activities are obviously enjoyable, cause unwanted activities might actually add to your stress. For instance, socializing during lunch might be great for some people, but then for others, it can be draining. So, choose what helps you unwind and maybe talk to your manager about gaining more autonomy over what you can do during your break time.
Karissa
Mhm. That’s a really good point. I guess recovery isn’t really one size fits all.
Arielle
Exactly, so the fourth strategy is to prioritize high-effort recovery activities. Active recovery, like exercise, can be more beneficial actually than passive activities such as watching TV. So walking, hiking, swimming, these are all great forms of exercise. And high effort pursuits known as ‘mastery experiences’ like learning a new skill or a hobby can also aid recovery because they engage your mind and replenish your energy, which you can then channel back into your work.
Karissa
Yeah, I love the idea of ‘mastery experiences’ because learning something new sounds really fulfilling.
Arielle
Yeah. And you’d think that, like, putting the effort in to learn something new is actually gonna drain you more. But yeah, research shows that it gives you energy, actually. And finally, the fifth strategy is to optimize your recovery environment. Yeah, we’re probably not all in charge of, like, what kind of natural features we can add in our workplace. Uh, like, you know, a big tree in the office or something.
Karissa
(laughs)
Arielle
But yeah, green spaces, good lighting, and nice views do boost morale and reduce burnout. So, if you don’t have all of these green spaces within your workspace, you can just expose yourself to nature.
Karissa
Mm-hmm.
Arielle
By going for a walk in the park or yeah, just… just even looking at nature photography or videos can actually help if you don’t have access to actual green space.
Karissa
I feel like maybe even adding, like, I know we don’t really have a lot of control of our office spaces, but even adding some greenery like plants around or maybe some flowers on your desk could help. And it’s also kind of a hobby to water your plants and stuff. So yeah. Yeah, I think walking around is huge, at least going outside for a breath of fresh air for a little 5-10 minute break. I’m sure it can make a huge difference.
Arielle
Yes, implementing a smart recovery plan will help you maintain your energy, improve your overall health, and perform better. And remember that often in our culture, recovery is overlooked when it’s needed the most, but using these evidence-based practices can help you achieve a balanced, fulfilling work life. Prioritizing your recovery to achieve personal and professional success is your responsibility, so just make sure to look after yourselves, everyone!
Karissa
Yeah! This is great. A really good reminder. And lots of good tips to share today. So, thank you, Arielle!
Arielle
No worries. Now, what do you have to share?
Karissa
You mentioned San Francisco earlier when we were talking about Pride. And my story is taking us back over there. But for something kind of different… we’re talking about renewable energy.
Arielle
Mm-hmm.
Karissa
I’m really loving all these renewable energy and sustainable transportation stories we’ve been sharing lately on the Optimist Daily. Or I guess always, we’re sharing something… We’re always on that, you know, sustainable transportation beat.
Arielle
Mm-hmm.
Karissa
So, today my solution, my headline reads: San Francisco launches the world’s first fully hydrogen-powered ferry.
So, this is great because hydrogen is on the renewable energy rise for sure. It’s definitely becoming one of our most promising energy sectors, so to see it in San Francisco, is such great news. And also The World Business Academy, our parent nonprofit that we’re under, we do a lot of research here. And we really advocate for hydrogen power. So very cool to see. But before I talk about this Arielle.
Arielle
Mmhm.
Karissa
I know you’ve been to San Francisco a few times you’ve told me. Have you ever been on the ferry there?
Arielle
Ummm… Not that I recall, actually.
Karissa
Okay.
Arielle
No, it’s always been just driving.
Karissa
Yeah, I’ve been on it one time when I was super young on one of the ferries and I think it was just kind of, like, for fun.
Both
(laugh)
Because yeah, they’re really cool to watch. And they’re like, so tall. I mean, they’re ferries. So, when I was younger, I was like, that looks cool and fun. And I just, like, want to be on the water. So, I know we did at some point just for that.
Arielle
Aww, nice.
Karissa
San Francisco debuted Sea Change, which is the world’s first commercial passenger ferry powered solely by hydrogen fuel cells.
Arielle
Hmm.
Karissa
From July 19th, the 75-seat sailboat provides free trips three days a week between Pier 41, between Fisherman’s Wharf, and the ferry building.
While the trip is short, officials see the launch as an important step towards a zero-emission ferry fleet.
Arielle
Wow.
Karissa
Liane Randolph, who is the chair of the California Air Resources Board, which is called CARB, during a news conference, said: “Communities near harbor seaports are disproportionately affected by diesel pollution from vessels, so finding a future that moves away from that diesel, and bringing zero-emission vessels is why we’re all here. And this fuel cell ferry really provides the opportunity.” Sea Change’s hydrogen fuel cells release only heat and water vapor, so none of that diesel, which significantly lowers pollution compared to the diesel-powered ferries now in service.
Arielle
Cool.
Karissa
John Motlow, who is the chief strategy officer at Zero-Emission Industries, the business that developed the fuel cells, emphasized the environmental benefits going on with this addition. So, the $3,000,000 CARB grant-funded project is consistent with California’s ambitious emission reduction targets. Although natural gas provides some of the electricity required to manufacture hydrogen fuel, renewable sources such as solar and wind power are increasingly contributing to the process. And even different resources used to build hydrogen fuel cells and power hydrogen. I think we just read about that not too long ago.
Arielle
Mhmm.
Karissa
Yeah, definitely. Go check that out. I forget, like, which source exactly it was, but it wasn’t. It was going towards a more accessible element instead of a rare element to mine. So.
Arielle
Yes, that’s right.
Karissa
Yeah. So, lots of hydrogen progress this week. So, Motlow is optimistic about the future, and he says that the data paints a pretty clear picture that ultimately green renewable hydrogen will be cheaper to produce than hydrogen from natural gas. The cost of solar is so cheap right now, and it’s only getting cheaper. So, good news, good news all around for not just hydrogen, but solar too. If solar is cheaper, then we’ll get more solar power around too.
Arielle
Yay. Wins for renewable energy.
Karissa
Total wins, which is always good news. There’s plans to add five battery-powered ferries to the fleet within two years, so even more are coming. And while they will service shorter trips, long-distance routes will most likely rely on hydrogen-powered ferries due to present battery technology limits. As Sea Change sets sail, it represents more than just a new ferry, it symbolizes a commitment to sustainable transportation and cleaner air for San Francisco.
I really like this. Maritime transit appears bright, and, you know, it will definitely set a standard for cities around the world to follow, because there’s definitely a lot more cities out there with ferries.
Arielle
Yes, like Amsterdam!
Karissa
Exactly!
Arielle
I take a ferry almost every day. They’re very, very, very short trips and extremely small ferries, so. I wonder if this could be a solution for our city or if maybe they’re, like, already kind of green. I haven’t looked into it, but this story has inspired me to do so. I’ll get back to you.
Karissa
Keep us updated Arielle on the sustainable ferries in Amsterdam. If they come about or if they’re already there.
Arielle
Well, really cool to hear about a local solution to you. Yeah, it’s nice to have such an international team so that we can, like, fill each other in on what’s happening in our corners of the world.
Karissa
Hmm. Yeah, exactly. That was a really great round-up of solutions this week. And we also have some other great solutions that you can find on our website optimistdaily.com including:
Arielle
Beating the post-vacation blues: how to revive your work, mojo. Yeah.
Karissa
Yep. Important.
Arielle
Yeah, especially around this time and also at the end of August, I think, a lot of people come home from vacation and they just gotta get back to the grind. Yep. The next one is, No One Dies Alone: A movement against isolation and loneliness in the final hours. Don’t feed bread to ducks. Here’s what to serve instead, and Ecuador’s historic court ruling grants Quito’s Machángara river the right to not be polluted. What else do we have Karissa?
Karissa
So, we also have: Boost serotonin levels to lower stress and improve your mood naturally, so, more stress relief going on over here. Innovative tracking technology strives to keep wild polar bears and humans apart. Don’t know how to talk about consent with your kids? Here’s what a sex therapist has to say. Namibia’s sustainable solution to its housing crisis, mushroom waste, and weeds.
Arielle
Intriguing.
Karissa
Definitely go check those out.
Arielle
So, if you want to start your day off right, make sure to subscribe to our free daily newsletter to get our solutions straight to your inbox.
Karissa
Yeah. And we also have more on our social channels. You can find us @OptimistDaily on all of our platforms, including Threads and Pinterest. The only difference is on X, where we’re known as @OdetoOptimism.
Arielle
Yes! We are a small team of optimists working hard to bring you positive news. If you want to support our mission of putting optimism out into the world, click on the link in the show notes to find out how.
Karissa
Support doesn’t always have to be financial. Even just recommending our podcast to a friend, leaving a positive review on Apple or Spotify, forwarding a link to a friend, sharing a solution on your socials. Anything would be such a big help.
Arielle
All right. Well, as usual, it was lovely sharing the solutions with you, Karissa.
Karissa
Yeah, you too, Arielle.
Arielle
And I hope you enjoy all of your festive things this weekend and I hope all of our listeners do as well.
Karissa
I hope everyone has a stress-free weekend!
Arielle
Yeah, stress-free weekend for sure. Alright.
Karissa
Alrighty.
Both
Bye!
