RESILIENCE at WORK

In this chapter, you’ll discover how the simplest daily actions can build real resilience. Gunnar takes you to Iceland’s Fagradalsfjall volcano — a symbol of raw, unpredictable nature — to show how Icelanders have learned to cope, adapt, and stay optimistic despite harsh conditions.

You’ll see why exercise is one of the strongest natural stress-relievers we have. Backed by modern science and studies at places like Duke University and Harvard, you’ll learn how even a brisk walk three times a week can work as powerfully as medication for fighting stress and depression.

Gunnar explains why Icelanders often say “þetta reddast” — “it will work out” — and how that mindset, combined with healthy daily habits, helps keep negative thoughts in check.

From the power of fresh air and daylight to boosting feel-good hormones like serotonin and dopamine, this chapter gives you practical, evidence-based reasons to move your body and spend more time outside.

You’ll understand how the smallest daily basics — from breathing techniques to good sleep and balanced nutrition — all add up. One habit at a time, you’ll build resilience and feel ready to handle whatever life brings.

Because when it comes to stress: Everything Counts.

In this chapter, you’ll discover how what you eat — and how your body absorbs it — can make a big difference in your resilience and stress levels. Gunnar shares practical insights into why a balanced, nutritious diet is a vital part of your “Simple Basics” for building mental strength.

You’ll learn how stress can actually shut down your gut’s ability to absorb key nutrients, and why vitamins like the B complex, vitamin C, magnesium, and omega-3s play such a big role in mental wellbeing. Gunnar explains how foods rich in these nutrients can support your brain chemistry, helping you manage unwanted intrusive thoughts and boost your feel-good hormones like serotonin and dopamine.

From Greek yoghurt and kefir for gut health to avoiding too much “comfort food” that actually increases stress, you’ll get realistic, science-backed tips for everyday eating. You don’t need a radical diet overhaul — just small, consistent choices that add up.

The message here is clear: the fuel you give your body affects your mind too. And while no food alone is a magic cure, every good choice makes you stronger and better able to bounce back.

Because when it comes to resilience and stress relief: Everything Counts.

In this chapter, you’ll discover how simple physical actions can change how you feel — even if you don’t feel like doing them at first. Gunnar explains the powerful idea that your behaviour can actually shape your attitude, not the other way around.

You’ll learn why something as simple as smiling — even a fake smile — can trick your brain into releasing dopamine and serotonin, the feel-good neurotransmitters that reduce stress and lift your mood. You’ll hear about surprising research, like the famous experiment where students held a pen between their teeth to force a smile — and actually felt happier.

Gunnar also shares practical breathing techniques, like Box Breathing, used by Navy SEALs to stay calm under pressure. You’ll understand why breath control is one of the simplest, fastest ways to reset your stress response.

Finally, you’ll see why laughter is serious medicine. You’ll hear how laughing with others not only boosts your immune system but even helps reduce pain.

By the end of this lesson, you’ll have practical, everyday tools — smile more, breathe better, laugh often — because these small actions truly change your attitude.

Everything Counts.

In this chapter, you’ll learn why quality sleep is one of the strongest pillars of resilience — and why it’s often the first thing to suffer when stress takes over. Gunnar explains how sleep isn’t just about feeling rested; it’s your body’s way of repairing itself, balancing your stress hormones, and recharging your mind for clear thinking.

You’ll hear fascinating insights, from Iceland’s cold climate to stories of the Swedish Ice Hotel, showing how temperature, routine, and bedtime habits all affect how well you sleep. Gunnar shares practical “sleep hygiene” tips you can use right away, such as keeping a regular schedule, avoiding stimulants like caffeine late in the day, and creating a calm, dark environment.

You’ll also discover how lack of sleep can increase anxiety, lower your resilience, and even shorten your lifespan — but the good news is that small adjustments can have a big impact over time.

By the end of this lesson, you’ll understand that sleep isn’t a luxury — it’s a crucial part of your stress management toolkit. So, when you strengthen your sleep routine, you strengthen your resilience too.

Remember: Everything Counts.

In this chapter, you’ll discover why one of the simplest ways to build resilience and reduce stress has nothing to do with focusing on yourself — but on helping others. Gunnar shares the wisdom of the Dalai Lama, who famously answered a student’s question about coping with anxiety in one word: Altruism.

You’ll learn how small acts of kindness, like holding a door or giving someone a genuine smile, can actually lower your stress hormones and boost feel-good chemicals like oxytocin — sometimes called the “cuddle hormone.” Gunnar explains the science behind how helping others can reduce anxiety, strengthen your heart, and even improve your physical health.

You’ll also see how paying attention to other people’s needs — whether it’s family, colleagues, or strangers — builds stronger social connections, which are proven to be one of the greatest protectors against burnout and depression.

By the end of this lesson, you’ll understand that giving your time, attention, or kindness isn’t just good for the world — it’s one of the most powerful, science-backed ways to strengthen your own resilience.

When you help others, you help yourself. Because when it comes to staying strong and stress-free: Everything Counts.

In this chapter, you’ll explore one of the most powerful but often overlooked aspects of resilience — the stories you tell yourself in your own mind. Gunnar shares vivid examples from Viking history, like the legendary Berserkers, who went into battle fueled by wild, imagined stories of glory and an afterlife reward.

You’ll learn how, even today, your brain runs on stories — your “self-talk” — and how these inner narratives can either protect you or increase your stress. Under pressure, your mind’s negativity bias can make small problems feel huge, trapping you in rumination and worry.

Gunnar explains practical ways to challenge these unhelpful patterns. You’ll discover how successful people, from athletes to leaders, consciously shape their self-talk before big challenges, using positive expectations and simple mental tricks to stay calm and focused.

You’ll also hear how modern science, like research on neuroplasticity, shows that you really can change old thought patterns and build new, healthier ones — at any age.

By the end of this lesson, you’ll have new tools to spot negative mind chatter, break free from destructive stories, and replace them with thoughts that help you stay strong under stress.

Your inner voice matters — because in resilience and stress relief, Everything Counts

In this chapter, you’ll learn how clear, practical goals help you take control of stress instead of letting it overwhelm you. Gunnar explains the timeless principle behind the S.M.A.R.T. approach: setting goals that are Specific, Measurable, Achievable, Realistic, and Time-bound.

You’ll revisit the story of Reagan and Gorbachev at Höfði House and see how world leaders tackled huge challenges by starting with a clear, realistic objective and taking the first small step. You’ll also discover how this same mindset can break stress down into manageable pieces — whether you’re facing workplace burnout, personal setbacks, or daily worries.

Gunnar highlights simple strategies for stopping catastrophic thinking and re-focusing on what you actually can control. You’ll see how even making a tiny plan or daily to-do list can trigger your brain’s dopamine response, giving you a natural boost of motivation and calm.

This lesson also connects to cognitive behavioural therapy (CBT) ideas, showing how changing what you focus on shifts your entire outlook.

By the end, you’ll feel ready to apply the S.M.A.R.T. principle to your own life — so you can face challenges with structure, hope, and resilience.

Remember: you don’t need to fix everything overnight — but you can always take a smart step forward. Everything Counts.

In this chapter, you’ll learn why your social connections are one of the strongest protectors against stress, burnout, and even illness. Gunnar explains how Icelandic culture — from shared feasts to quirky traditions like eating fermented shark — shows the power of gathering, laughing, and sharing stories together.

You’ll discover surprising research that proves how face-to-face interactions reduce stress hormones, strengthen your immune system, and can even help you live longer. Psychologists like Susan Pinker and Julianne Holt-Lunstad have shown that people with strong social ties tend to have less anxiety and depression and are more resilient when life gets tough.

Gunnar also highlights how even small daily connections — a handshake, a smile, a short chat — trigger feel-good chemicals like oxytocin that boost your mood and calm your mind.

You’ll learn that social support doesn’t just protect your mental health — it’s a huge factor for physical health too. And if you sometimes feel alone, you’ll hear practical ways to rebuild connection, whether through family, friends, groups, or volunteering.

By the end of this chapter, you’ll see why humans thrive when we’re together — and how every genuine interaction helps you stay strong, calm, and hopeful.

When it comes to resilience: Everything Counts.

In this final chapter, you’ll learn how to pull everything you’ve discovered into a simple, practical action plan you can use every day. Gunnar brings you back to the Viking World Museum in Reykjavík — a fitting place to remind us that resilience is built through daily habits, not heroic moments.

You’ll see how creating a personal list of small, consistent actions can help you stay strong, calm, and ready to bounce back when life throws challenges your way. From getting more fresh air and exercise to practising better sleep hygiene, from breathing techniques to acts of kindness and gratitude, Gunnar shows you how each habit adds up.

You’ll hear why writing things down — even the smallest goals — can train your brain to focus on what you want, not what you fear. You’ll also discover why it’s worth keeping your list realistic and flexible, so you’re more likely to stick with it even on tough days.

This chapter reminds you that resilience is a skill you build, not something you’re just born with. You don’t need to be perfect — you just need to start.

So take your list, take your first step, and remember: when it comes to stress, health, and life… Everything Counts.