The Simple 3-Minute Practice This Stanford Doctor Uses to Stop Anxiety in Its Tracks

If you’ve ever felt trapped by stress or grief, episode 388 of Grief and Happiness offers a science-backed way out. Stanford physician Dr. Greg Hammer shares the four-step practice that helped him find peace after losing his son—and that can rewire your brain for calm and gratitude. Blending neuroscience, mindfulness, and lived experience, he proves that happiness isn’t luck—it’s something you can train. In This Episode, You Will Learn: (01:01) Dr. Greg Hammer’s path from ICU medicine to mindfulness and wellness (03:37) Why A Mindful Teen was written for parents, not teens (04:32) The modern pressures today’s teens face—and how to help (07:21) The GAIN method: Gratitude, Acceptance, Intention, Non-Judgment (10:40) How acceptance helped Dr. Hammer heal after losing his son (15:51) The science behind mindful breathing and calm (19:47) How listing “three good things” boosts happiness and sleep (22:50) Facing grief vs. suppressing it—how to tell the difference (27:40) Healing through writing letters to lost loved ones (29:44) Why parents must model gratitude and openness (37:51) Forgiving yourself and letting go of judgment (43:20) Why most of what we stress about doesn’t matter Dr. Greg Hammer is a Stanford physician, wellness expert, and bestselling author devoted to helping people build happiness and resilience through mindfulness and science. After 35 years as a professor and pediatric intensive-care specialist at Stanford, he shifted his focus to stress reduction and well-being. His book Gain Without Pain introduced the GAIN method—Gratitude, Acceptance, Intention, and Non-Judgment—as a practical path to balance and fulfillment, followed by A Mindful Teen, guiding parents and educators to better support today’s youth. In this episode, Dr. Hammer shares how his GAIN practice turns grief, stress, and self-criticism into calm and connection. Drawing on personal loss and decades of experience, he shows how gratitude and acceptance can rewire the brain toward positivity, and how mindful breathing resets the body by activating the vagus nerve. Addressing modern teen pressures—from social media to anxiety about the future—he urges adults to lead by example through compassion, presence, and forgiveness. Connect with Dr. Greg Hammer: Website A Mindful Teen Website LinkedIn Instagram YouTube Let's Connect:  Website LinkedIn Facebook Instagram Twitter The Grief and Happiness Alliance Book: Loving and Living Your Way Through Grief Hosted on Acast. See acast.com/privacy for more information.