Brett Eldredge, Country Star Discusses His Vulnerability
Platinum-selling country artist Brett Eldredge discusses his struggles with anxiety and panic attacks, and how he uses mindfulness, therapy, and gratitude journaling to navigate the pressures of fame and social media.
Deep Dive Analysis
16 Topic Outline
Introduction: Brett Eldredge's Vulnerability and Podcast Themes
Listener Voicemail: Mindful Technology Use and Podcasts
Listener Voicemail: Handling Panic Attacks and Reframing
Dan Harris's Approach to Preventing Panic Attacks
Brett Eldredge's Early Struggles with Anxiety and Panic
The Disenchantment of Success in the Music Industry
Overcoming Comparison and Competition in Professional Life
Brett's Discovery of Mindfulness and Meditation
Challenges of Maintaining Meditation Practice with Erratic Schedules
Physical Manifestations of Anxiety and Seeking Medical Help
The Stress and Pressure of Social Media
Shifting Social Media Use to Gratitude Journaling
The Power of Gratitude and Finding New Things to Appreciate
Edgar the Dog: Companionship and Accidental Fame
Meditation's Potential for Enhancing Creativity and Songwriting
Brett Eldredge's Music and Public Presence
5 Key Concepts
Mindful Driving
This practice involves turning off distractions like podcasts and focusing on the sensations of driving, such as hands on the wheel, body in the seat, and surrounding sights and sounds. It can serve as a form of mindfulness to decompress or regain focus.
Beta Blockers for Performance Anxiety
These non-narcotic medications can be effective for individuals experiencing panic attacks in performance settings. They prevent the physiological symptoms of panic, such as a racing heart, by capping how fast the heart can go, thereby breaking the feedback loop of anxiety escalating physical symptoms.
Panic as Provocation
This reframing views a panic attack not as a failure, but as a signal or 'provocation' to engage in holistic self-care. It suggests that addressing fundamental needs like sleep, exercise, and nutrition is crucial for preventing future panic episodes.
Meditation 'Failing'
The idea that feeling like you 'suck' at meditation actually indicates you're doing it correctly. Meditation is about repeatedly noticing when your mind wanders or when self-judgment arises, and gently returning your attention, thereby building a muscle for observing mental phenomena without being overwhelmed by them.
Gratitude Journaling
A practice involving writing down things one is grateful for, often including affirmations. It helps shift focus from striving for the next goal to appreciating current accomplishments and simple aspects of life, fostering a more positive mindset and reducing self-criticism.
6 Questions Answered
While listening to podcasts can be informative, it's not the same as meditating. For apps, bring mindfulness to the process of swiping and choosing, noticing any physical or mental reactions. Sometimes, turning off the podcast and driving mindfully, or using specific meditations for mindful phone use, can be beneficial.
Meditation can serve as a form of preventive medicine, and mindfulness can help slow down initial tinglings of panic by investigating how it shows up in the body. However, holistic self-care (sleep, exercise, eating well) is crucial for prevention, and medical/psychological professional help is also recommended.
Stresses include constant comparison with other artists, feeling insecure at industry events, the pressure to maintain a perfect image and performance, and the emotional crash after performing for large crowds and then being alone.
One approach is to shift from seeking gratification or checking negative comments to using social media for positive practices like gratitude journaling and posting affirmations. Another idea is to only 'like' other people's posts rather than checking one's own, fostering generosity.
Gratitude journaling helps counteract the natural human bias towards negativity and prevents taking things for granted. It encourages appreciation for current blessings, even small ones, and can help individuals reconnect with the joy in their work and life, rather than constantly striving for the next achievement.
Yes, meditation can help by cutting down on useless rumination and old thought patterns, making room for new ideas and fostering creativity. Stepping away to meditate when hitting a creative block can often lead to new insights, though expecting specific results is counterproductive.
18 Actionable Insights
1. Prioritize Holistic Self-Care
Prevent panic attacks and reduce anxiety by consistently getting enough sleep, exercising regularly, and eating well. Treat yourself like a ’thoroughbred’ – a finicky and delicate creature needing a lot of care – to boost your overall well-being.
2. Seek Professional Medical Help
Consult a medical professional for panic attacks as there are medical and psychological options available, including therapy and certain medications like beta blockers for performance-related anxiety. Beta blockers can prevent the physiological symptoms of panic, such as a racing heart.
3. Integrate Meditation Daily
Use meditation as a form of preventive medicine for anxiety and to cultivate a calmer mind. While challenging with an erratic schedule, aim for several days a week and give yourself a break if you miss a day, as consistency over perfection is key.
4. Mindfully Observe Thoughts
Practice stepping back from your thoughts and emotions, like self-judgment or neurotic obsessions, to observe them as ‘mental stuff’ rather than getting consumed by them. This builds a mental muscle to not be ‘owned’ by every thought.
5. Confront Panic Tinglings Mindfully
If you feel the initial signs of panic, turn into the sensation and mindfully investigate how it’s showing up in your body, rather than trying to run away. This can be a useful technique to slow down the escalation of panic.
6. Practice Gratitude Journaling
Engage in gratitude journaling, ideally in the morning and at night, by writing down things you are grateful for. Aim to find something new to be grateful for each day to deepen the practice and notice more positive aspects of life.
7. Use Affirmations for Confidence
Incorporate affirmations into your daily routine, such as at the end of a gratitude journal entry, to build self-confidence and counteract self-criticism. Tell yourself you can do great things and don’t have to be so hard on yourself.
8. Mindful Driving Practice
If feeling frazzled or guilty about multitasking while driving, turn off podcasts or other distractions and drive mindfully. Focus on the sensations of your hands on the wheel, your body in the seat, and the sights and sounds around you, which can also be a safer way to drive.
9. Mindful Phone Usage
Bring mindfulness to the process of using your phone, especially when browsing for meditations or social media. Notice physical sensations like chest tightening or changes in breathing, treating the act of using your phone as a mindfulness exercise itself.
10. Manage Social Media Consumption
Be aware of the gratification-seeking and negative comparison aspects of social media. Consider strategies like only liking other people’s posts without checking your own, or limiting your daily social media time to prevent burnout and stress.
11. Improve Sleep Hygiene
To improve sleep, try to get away from your phone at night by placing it on the other side of the room. Utilize sleep meditations, if needed, to help settle your mind before bed.
12. Reframe Meditation ‘Failure’
If you feel like you ‘suck’ at meditation, understand that this feeling often indicates you’re doing it right, as the practice involves ‘failing’ and returning to the present moment repeatedly. The goal is to get good at not beating yourself up over perceived failures.
13. Connect with Nature, Pets, Friends
Actively seek out connections with friends, spend time in nature (like hiking), or get a pet to experience additional love and support. These interactions can significantly contribute to your overall happiness and well-being.
14. Schedule Recharge Time
Block out time in your schedule to ‘go away’ and sit in silence, even if not formally meditating, to recharge and foster creativity. This quiet time can help clear your mind and generate new ideas.
15. Meditate for Creative Blocks
When experiencing writer’s block or creative frustration, step away from the task and meditate. This can jar you out of circular thought patterns and make room for new ideas to emerge, but avoid having expectations during the meditation.
16. Appreciate Current Achievements
Avoid constantly looking towards the ’next big thing’ in your career or life. Take time to appreciate your current accomplishments and live in the moment, rather than going on autopilot and taking things for granted.
17. Suspend Self-Judgment in Gratitude
When practicing gratitude, consciously quiet your ‘judging mind’ that might dismiss simple things as ‘stupid’ to be grateful for. Allow yourself to appreciate even the most basic aspects of your existence.
18. Highlight Positive Observations
Actively learn to highlight and acknowledge positive observations in your daily life, such as appreciating colleagues or fortunate circumstances, rather than letting them slip by unnoticed. This practice can make you a better person to be around.
7 Key Quotes
I think if a panic attack is upon you, hurling yourself into the lotus position probably isn't – like, for me, in the grips of panic, it doesn't seem like an option.
Dan Harris
You've got to treat yourself like a thoroughbred.
Doctor (quoted by Dan Harris)
I don't know that teaching me how to meditate in and of itself would have been enough. I think that it would have really – I think what's also required is the self-care that I talked about earlier.
Dan Harris
When I hear people say that they feel like they suck at it, it tells me one thing, that they're doing it right.
Dan Harris
You almost search out things until you see something that somebody said bad about you or something.
Brett Eldredge
I wish I would have took the time and not always look towards that next thing.
Bill Anderson (quoted by Brett Eldredge)
The worst thing you can do in meditation is have expectation because that's the kiss of death.
Dan Harris
3 Protocols
Panic Attack Prevention and Management
Dan Harris- Engage in holistic self-care: prioritize enough sleep, regular exercise, and healthy eating.
- Consult a medical professional for potential medical interventions, such as beta blockers for performance-related anxiety.
- Practice mindfulness to investigate initial tinglings of panic, turning into the sensations rather than trying to run away.
Mindful Phone Use
Alexis Santos (via Dan Harris)- Bring mindfulness to the act of using your phone, noticing physical and mental sensations as you swipe or browse.
- Consider using specific guided meditations designed for mindful phone usage.
Gratitude Journaling
Brett Eldredge- Write down what you are grateful for, making an effort to find something new each day.
- Include affirmations to build self-confidence and counteract self-criticism.
- Share raw and honest thoughts or gratitude entries on social media as an alternative to seeking external validation.