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Join Dr. Henry Emmons and Dr. Aimee Prasek and identify four fast-acting strategies to end worry and anxiety spirals. They'll discuss the mammalian diver's reflex, engaging in physical activities, shocking the senses with intense flavors, and using aromatherapy. If you haven't already, follow this episode up with the previous episode to learn more about "just enough" worrying and strategies to reduce worrying overall.

If you enjoyed this episode, please rate and review us wherever you listen to your favorite podcasts!

Sources and Notes:

• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life.
• Related Joy Lab Episodes:
• How uncertainty & anticipatory anxiety can keep you stressed out & stuck [ep. 212]

• Worrier? You're Not Alone. Here's Why We Worry... [ep. 213]

• Godek, D, & Freeman, A. M. Physiology, Diving Reflex. (2022). StatPearls. Access here: https://www.ncbi.nlm.nih.gov/books/NBK538245/

• Jungmann, M., et al. (2018). Effects of Cold Stimulation on Cardiac-Vagal Activation in Healthy Participants: Randomized Controlled Trial. JMIR formative research, 2(2), e10257. https://doi.org/10.2196/10257

Full transcript here.

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

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Are you a world-class worrier? If so, it's not a curse or a permanent state... In this episode, we explore the reasons behind worrying, from evolutionary survival mechanisms to personal past experiences and modeling from adults. We'll dig into the importance of recognizing your own worry patterns and strategies to help reduce how often you worry and how big those worries get. And then next episode, we'll share quick tactics to interrupt a worry cycle when it revs up.

If you enjoyed this episode, please rate and review us wherever you listen to your favorite podcasts!

Sources and Notes:

• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life.
• Related Joy Lab Podcast episodes:
  • Rumination: What It Is & How to Break Free From It (ep. 205)
  • How Uncertainty & Anticipatory Anxiety Can Keep You Stressed Out & Stuck (ep. 212)
  • Imposter Syndrome is a Myth (ep. 175)
  • What Imposter Syndrome Really Is (ep. 176)

Full transcripts here.

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

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Consider this: Stress will likely surge higher when you are uncertain about an outcome compared to when you're faced with a certainly bad outcome. Sounds wild, right?! Think about the scenarios though... Would you rather be told you're going to lose your job next month or have your boss tell you that there's a 50-50 chance you'll lose it during the next month? In those 50-50 scenarios, we can get stuck in a cycling stress response and no clear idea of what to do next to alleviate it. At least if you know you're going to lose your job, you have a clear next step: start job hunting. That's what we're digging into in this episode. We'll explore different types of uncertainty (estimation uncertainty, irreducible uncertainty, and volatility), why we stress over the unknown, and how to navigate these experiences in everyday life.

Sources and Notes:

• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life.
• de Berker, A., et al. (2016). Computations of uncertainty mediate acute stress responses in humans. Nat Commun 7, 10996. Access here.
• Pema Chödrön quote: " To be fully alive, fully human, and completely awake is to be continually thrown out of the nest. To live fully is to be always in no man's land, to experience each moment as completely new and fresh. To live is to be willing to die over and over again."

Full transcript here.

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

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Hope might seem hard to come by lately. It's certainly not the vibe being communicated to us in the media anyway. If you resonate and feel like your hope tank is a bit dry, then listen in to this episode. We'll get a bit more clear on hope, understanding it as more than just "wishful thinking," but instead as a dynamic biological and cognitive process that is hard-wired into us for survival. This practical aspect of hope reminds us that with a little electrical check and some TLC, we can get hope to shine again within us.

If you enjoyed this episode, please rate and review us wherever you listen to your favorite podcasts!

Sources and Notes:

• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life.
• Harkin, E.F., Grossman, C.D., Cohen, J.Y. et al. A prospective code for value in the serotonin system. Nature (2025). https://doi.org/10.1038/s41586-025-08731-7

Full transcript here.

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

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"I can't handle change." Have you every had that thought? It's a sticky kind of thought. The good news is that it's not true. In this episode, we'll discuss the concept of self-limiting beliefs, particularly that notion 'I can't handle change.' We'll explore how such beliefs can be pervasive and detrimental, often rooted in early life experiences. Best of all, we'll offer some practical strategies for overcoming these beliefs.

If you enjoyed this episode, please rate and review us wherever you listen to your favorite podcasts!

Sources and Notes:

• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life.

Full transcript and links mentioned here.

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

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You are capable of radical change. If you aren't convinced that you can create change in your life, take Aimee's story about how her hen became a rooster (seriously, just listen in and it'll make sense). Beyond that chicken talk, this episode is focused on our human potential for change and healing. We'll touch on neuroplasticity, epigenetics, and the motivational role of hope. We think you'll come away with a better understanding of how you're wired for change and can intentionally steer it towards greater wellbeing.

If you enjoyed this episode, please rate and review us wherever you listen to your favorite podcasts!

Sources and Notes:

• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life.
• Emotional Inertia: Feeling Dull & Disconnected [Joy Lab ep. 207]
• Zhang, X., et al. (2023). Overview of Avian Sex Reversal. International journal of molecular sciences, 24(9), 8284. https://doi.org/10.3390/ijms24098284
• Bian, Z., et al. (2024). Genetic predisposition, modifiable lifestyles, and their joint effects on human lifespan: evidence from multiple cohort studies. BMJ evidence-based medicine, 29(4), 255–263. https://doi.org/10.1136/bmjebm-2023-112583
• Weger, U. W., & Loughnan, S. (2013). Mobilizing unused resources: using the placebo concept to enhance cognitive performance. Quarterly journal of experimental psychology (2006), 66(1), 23–28. https://doi.org/10.1080/17470218.2012.751117
• Head to YouTube to see Haley's new spurs (16:28)
• Closing poem excerpt: Emily Dickinson, "Hope is the Thing With Feathers."

Full transcript here.

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

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Do you have a passion that drives you? Or maybe you're looking for one? Whatever the case, it's essential to understand the difference between obsessive and harmonious passions. Drawing on the research of Dr. Robert Vallerand, we'll talk about the impact these different types of passions have on our wellbeing. Harmonious passions enhance motivation, wellbeing, and a sense of purpose, while obsessive passions can lead to rigidity, negative emotions, and burnout. We'll even try a practical check-in method from Dr. Barbara Fredrickson to help us identify and cultivate harmonious passions.

If you enjoyed this episode, please rate and review us wherever you listen to your favorite podcasts!

Sources and Notes:

• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life.

Full transcript here.

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

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Ever feel like you're stuck in a fog—disconnected, unmotivated, and just… dull? You're not alone. In this episode, we explore emotional inertia—that heavy, stuck feeling that makes it hard to shake off negativity and truly engage with life. We’ll break down how our brains get trapped in these patterns, why rumination keeps us cycling through the same emotions, and why some of us struggle to feel joy at all. Most importantly, we’ll share simple, science-backed strategies to help you reconnect with your emotions, boost resilience, and start feeling alive again.

If you enjoyed this episode, please rate and review us wherever you listen to your favorite podcasts!

Sources and Notes:

• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life.
• Understanding Minor Depression And Low Resilience [Joy Lab ep. 204]
• Refilling Your Tank and Growing Your Inner Strength [Joy Lab ep. 203]
• Bylsma L. M. (2021). Emotion context insensitivity in depression: Toward an integrated and contextualized approach. Psychophysiology, 58(2), e13715. https://doi.org/10.1111/psyp.13715
• Ella Wheeler Wilcox

Full transcript here.

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

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Feel like you have too much to do and not enough time to do it all? That feeling is sometimes called "time poverty." We'll talk more about that and how our perception of time is often distorted by chronic stress. We'll even dig into that buzzy-term "adrenal fatigue" and the importance of finding the sweet spot of stress and busyness. Most of all, we'll cover some practical tips for shifting from autopilot to mindful awareness, helping you to step out of busyness while also identifying what truly feels like time well spent.

If you enjoyed this episode, please rate and review us wherever you listen to your favorite podcasts!

Sources and Notes:

• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life.
• Annie Dillard's website.
• Jonathan Gershuny: "Work not leisure, is now the signifier of dominant social status."
• Closing poem excerpt: Max Ehrmann, "Desiderata"

Full transcript here.

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

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In this episode, we dive deep into the pesky world of rumination—the habit of replaying worries, regrets, or anxieties in your mind. Learn the science behind the default mode network (DMN) and understand how it sparks these thought loops. We'll share some personal anecdotes and provide practical strategies to manage rumination, from engaging in focused tasks and reframing your thoughts to simply ignoring those relentless midnight musings.

If you enjoyed this episode, please rate and review us wherever you listen to your favorite podcasts!

Sources and Notes:

• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life.
• Benning, S. D., & Ait Oumeziane, B. (2017). Reduced positive emotion and underarousal are uniquely associated with subclinical depression symptoms: Evidence from psychophysiology, self-report, and symptom clusters. Psychophysiology, 54(7), 1010–1030. https://doi.org/10.1111/psyp.12853

Full transcript here

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

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We'll dive into some key differences between minor depression and low resilience in this episode. We discuss how low resilience can feel similar to minor depression, with symptoms such as exhaustion, lack of motivation, and brain fog. Practical strategies for boosting resilience and lifting your mood are shared, like identifying factors that deplete your resilience, engaging in tactile and enjoyable activities, moving your body, and having positive social interactions.

If you enjoyed this episode, please rate and review us wherever you listen to your favorite podcasts!

Sources and Notes:

• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life.
• Rodríguez, M. R., Nuevo, R., Chatterji, S., & Ayuso-Mateos, J. L. (2012). Definitions and factors associated with subthreshold depressive conditions: a systematic review. BMC psychiatry, 12, 181. https://doi.org/10.1186/1471-244X-12-181

Full transcript here.

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

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Ever feel like your tank is empty or you can't recover after a setback? In this episode, we'll get into our Element of resilience, exploring what can deplete our resilience, how we can refill our tank, and how we can even grow the size of that tank to hold more of that resilience fuel.

If you enjoyed this episode, please rate and review us wherever you listen to your favorite podcasts!

Sources and Notes:

• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life.

Full transcript here.

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

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When you're feeling in a rut or in a bad mood, do you tend to focus on eliminating negative emotions or inviting more positive ones in? If you swing toward the negative, well then welcome to the club! This is a common approach. The problem is that it misses half the picture and doesn't support our resilience. We'll talk about the challenges of letting in positive experiences and the psychological effects that can hinder this, such as avoidance of positivity and the contrast effect. What's the solution to this? Well, it's actually much of the work we do here at Joy Lab. Stay with us for each episode and join the Joy Lab program to build this skill of letting in more of the good.

If you enjoyed this episode, please rate and review us wherever you listen to your favorite podcasts!

Sources and Notes:

• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life.

Full transcript here.

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

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What do balance and perfectionism have in common? Nothing really, but interestingly, we often conflate the two. In this episode, we'll talk more about what balance (or equanimity) is and isn't while we debunk common myths about balance-- particularly as it relates to perfectionism. A key takeaway is that balance is not a static, end state but rather a dynamic process much like navigating a boat through ever-changing waves. We'll offer some practical, actionable strategies that you can take right now to embrace your balance.

If you enjoyed this episode, please rate and review us wherever you listen to your favorite podcasts!

Sources and Notes:

• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life.

Full transcript here.

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program. Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

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Do you feel burned out? If so, you're not alone. This burnout visualization practice can help you identify the stressors that may be contributing to your burnout and also the sources of nourishment that already exist for you. During the meditation, you'll visualize and contrast a relaxed, obligation-free day with a busy workday. By observing bodily sensations and emotional responses without judgment, you can identify specific stressors and gain some insight on how you might shift your perspective about them or even change them so they don't deplete you as much. This episode follows last episode's discussion on burnout and depression. Listen to that episode before or after this one if you missed it.

If you enjoyed this episode, please rate and review us wherever you listen to your favorite podcasts!

Sources and Notes:

• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life.
• Last episode: Are you burned out or depressed?

Full transcript here.

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

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Do you feel burned out? Or, maybe it feels like depression. Which begs the question, what's the difference between the two? Burnout and depression have a lot of similarities, but also a lot of differences. We'll highlight the nuances between burnout and clinical depression and also touch on the extensive impact of burnout across various forms of labor, from professional roles to caregiving. Listen in for valuable strategies to combat burnout and stay tuned for a guided meditation in the next episode to help tap into your resilience and navigate stress in healthier ways.

If you enjoyed this episode, please rate and review us wherever you listen to your favorite podcasts!

Sources and Notes:

• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life.

Full transcript available here.

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

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Do you feel like your attention is fractured? Maybe you move through the day scattered, only to realize that you missed some good stuff along the way. In this episode, we'll talk about the practice of savoring, a simple skill that can help us regain control of our attention amidst the constant distractions of modern life.

If you enjoyed this episode, please rate and review us wherever you listen to your favorite podcasts!

Sources and Notes:

• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life.
• Intentional Systemic Mindfulness
• Finan, P. H., et al. (2023). Effects of Savoring Meditation on Positive Emotions and Pain-Related Brain Function: A Mechanistic Randomized Controlled Trial in People With Rheumatoid Arthritis. medRxiv. Access here.

Full transcript available here.

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

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It's really easy to fall into a deprivation mindset. It's a common message we hear in our lives that can burrow deep into our body and mind, tricking us to believe that there's not enough to go around and we're not enough either. We'll dig into this destructive mindset and how we can weed it out with the help of savoring.

If you enjoyed this episode, please rate and review us wherever you listen to your favorite podcasts!

Sources and Notes:

• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life. https:/www.joylab.coach

Full transcript available here.

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

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Feeling overwhelmed or even just "meh?" In today's episode, we have a special zooming out meditation to help you find and foster joy, even in challenging times. You'll experience a calming visualization practice, encouraging relaxation and broadened perspectives inspired by the overview effect (we talked about this effect last episode). Enjoy this soothing experience to help you release unnecessary stress and reconnect with a sense of global connection and support.

If you enjoyed this episode, please rate and review us wherever you listen to your favorite podcasts!

Sources and Notes:

• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life.

Full transcript here.

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

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Tis the season of failed resolutions and unaccomplished goals. So, how can we turn that bummer and those defeats into growth? Dive deep with us as we explore why many resolutions fail: unrealistic goals and a lack of meaningful connection. Learn about the 'Overview Effect,' a concept borrowed from astronauts who experience profound shifts in perspective while gazing at Earth from space. We'll also discuss how to zoom out from the messy details that can keep us overwhelmed, connect more deeply with our goals, and grow from our challenges instead of getting bogged down by them.

If you enjoyed this episode, please rate and review us wherever you listen to your favorite podcasts!

Sources and Notes:

• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life.

Full transcript here.

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program. Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

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The science is clear that we humans are wired to tap into something deeper than just the surface layer of our day-to-day activities. It doesn't matter your beliefs, this drive for meaning and purpose is universal. That's why we practice having a conversation with our soul or wisest self in the Joy Lab Program. It's a practice we do every month as we work to build our Elements of Joy. If you're not part of the Program, this will likely be a new practice for you. The practice is designed to help you connect with your wise, authentic self and tap into the Elements of Joy in ways that really resonate with you. We thought we'd share this practice with the hope that it opens you up to new avenues of creativity and joy while offering a glimpse into the transformative practices we work on in the full Joy Lab program.

Sources and Notes:

• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life.

Full transcript here.

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

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What do courage, inspiration, burnout, and the soul have in common? A lot, actually. We'll dig into the 'Courage Work' framework developed by author and teacher Parker Palmer and how it can help us navigate out of burnout and create space for inspiration and renewal. We'll also get into some important details about the causes of burnout, the importance of deep listening and soul work, and how some of the most powerful aspects of our courage show up in surprisingly quiet ways.

• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life.
• Center for Courage and Renewal
• Deep Listening episodes:
• Learning to Love Well: Listen Deeply [ep. 24]
• Easing Anxiety with Curiosity & the Power of Deep Listening [ep. 62]
• Seeing Our Innocence & Listening Deeply [ep. 65]
• The Compassion of Understanding & How to Practice Deep Listening [ep. 178]

Full transcript here.

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program. Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

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Can inspiration really fuel motivation, connection, and a sense of purpose? The simple answer is yes. Inspiration may seem like a special, rare occurrence, but, it is something that we can prepare for and open up to in a variety of different ways. And that process of preparing for inspiration is surprisingly... well, inspirational. Listen in as we dig into some scientific insights and practical tips on how to invite more inspiration into your life and make it a reliable partner in your journey toward joy.

Sources and Notes:

• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life.

Full transcript.

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program. Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

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The 'Happiness Paradox' describes how the relentless pursuit of happiness can lead to poorer emotional and long-term health outcomes. That's an important paradox to know about when there's so much pressure to just "suck it up" or "put on a happy face." We'll talk about how to avoid this by contrasting happiness with joy (short story: happiness is fleeting and dependent on external factors, joy is a more enduring internal state that can coexist with negative emotions like grief and sadness). We'll also focus on how we can create positive growth in our lives that honors the coexistence of joy and hardship and how authentic emotional experiences can foster deeper joy. We work on the skills to do this through the Joy Lab Program-- so be sure to join us there for more skill-building, community, connection, and a more empowering and flexible approach to personal growth.

Sources and Notes:

• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life.

Full transcript here.

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program. Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

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How have your New Year's resolutions worked out in the past? If you're the majority of us, then they haven't worked out too well. We've got an idea for you this year... it's a resolution that is empowering and nourishing... one that goes beyond self care and supports your mind and body in big ways. Here it is: Join us for the Joy Lab Program! It's open and ready to support you as you build more resilience and uncover more joy in 2025. Join us: https://www.joylab.coach/

Sources and Notes:

• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life.

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

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This episode is our holiday card to you... we're so grateful you're part of this community and have put in the effort to grow from your innate goodness. Helping you nurture your unique gifts, embrace your full self, and grow in an empowering way is why we're here at Joy Lab. We're excited to be with you in 2025!

Sources and Notes:

• More on these updates in episode #184: You're Gonna Love This News...
• Pathways North (the new home of Joy Lab)
• Join the Natural Mental health Newsletter
• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life.

Full transcripit here.

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

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We've got more exciting updates for 2025! First, if you don't already know, Joy Lab is joining the nonprofit Pathways North. Second, we're launching a new podcast next year over at Natural Mental Health... the Natural Mental Health podcast. The new podcast will focus on mental health concerns and lifestyle medicine, covering topics like sleep, nutrition, exercise, and stress management. We think listening to both podcasts will be a perfect combination of science, soul, body, mind, and heart. Looking forward to spending more meaningful and wellbeing-boosting time with you in 2025!

Sources and Notes:

• Join the Natural Mental health Newsletter
• More on these updates in episode #184: You're Gonna Love This News...
• Pathways North (the new home of Joy Lab)
• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life.

Full transcript here.

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

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In this episode of the Joy Lab podcast, we're digging into the fallacy of scarcity and its impact on mental health and decision making. Scarcity mentality can make us believe we lack sufficient resources, leading to anxiety, poor cognitive function, and decisions that leave us worse off. We'll talk about how to shift toward practicing sympathetic joy, which fosters a deeper sense of joy and a sense of enoughness.

Sources and Notes:

• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life.
• Fallacy of Fairness and Victim Mentality

Full transcript here.

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

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In this episode of the Joy Lab podcast, we're digging into a key obstacle of Sympathetic Joy (our element for December). This is important because Sympathetic Joy, or the practice of finding joy in someone else's good fortune or joy, is powerful. It's a quick mood boosting strategy, it can foster a deeper sense of connection and belonging, it can serve as an antidote to envy and jealousy, and can fuel our own motivation to get out of ruts that can keep us down. A key obstacle to sympathetic joy is the fallacy of fairness, a thought distortion that can cloud our perception and keep us trapped in negative thought patterns. This fallacy is related to another more commonly known concept called "victim mentality." We'll talk about how this fallacy and mentality shows up, some insights on overcoming these roadblocks, and how to align your heart and mind to navigate life's challenges with a more joyful perspective.

Sources and Notes:

• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life.
• Episode on envy: Envy: Why it surges & what to do when it does

Full transcript.

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

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In this episode, we'll highlight some exciting updates before we share an encore episode. In the encore episode, we'll dive into the profound power of gratitude and its impact on mental health. We'll mainly focus on the first part of our three-part mindfulness process: see what is, accept what is, and choose wisely. We'll use that process to help explore emotional resilience, the role of gratitude in building connections, and how to persist through life's challenges.

Sources and Notes:

• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life.
• Listen to the Joy Lab Podcast over at JoyLab.coach.
• Join the Natural Mental Health Newsletter
• Joy Lab podcast episode 31 (Gratitude in the Wild: Accept What Is)
• Joy Lab podcast episode 32 (Gratitude in the Wild: Choose Wisely)
• Zadie Smith (personal website)
• Richard Rohr (Center for Action and Contemplation- founded by Richard Rohr)
• Sabrina Benaim (personal website)

Full transcript here.

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

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We have really exciting news to share with you all! The Joy Lab podcast and program will be transitioning into a new nonprofit organization called Pathways North, starting January 2025. Despite the move away from the National Mental Health Organization, you won't need to do anything differently. You can still find the pod wherever you've been listening, you can still head to JoyLab.coach to join us in the program, and most of all, you can be sure that this change is fully-focused on keeping this work going and serving you better. We're so excited for this next adventure with you!

Sources and Notes:

• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life.
• Listen to the Joy Lab Podcast over at JoyLab.coach.
• Join the Natural Mental Health Newsletter

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

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In this episode of the Joy Lab podcast, we explore how gratitude can be a powerful tool in managing fear and worrying. We'll touch on the evolutionary roots of fear, its impact on our lives, and how nurturing gratitude can lead to a more purposeful and fulfilling life. Most importantly, we'll illustrate how identifying and addressing fear with gratitude can bring about positive emotional shifts and meaningful actions.

Sources and Notes:

• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life.
• Envy: Why it surges & what to do when it does (ep. 182)
• Otto, A., et. al. (2016). Effects of a randomized gratitude intervention on death-related fear of recurrence in breast cancer survivors. Health psychology: official journal of the Division of Health Psychology, American Psychological Association, 35(12). Access here.

See transcript here

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

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In this episode of the Joy Lab podcast, we explore the complex emotions of envy and gratitude. We'll discuss how practicing gratitude can serve as a powerful antidote to the corrosive effects of envy, and delve into the evolutionary purpose and varieties of envy, including benign and malicious forms. We also take a quick (and hopefully helpful!) detour into the concept of counterfactual thinking and its role in both fueling and easing envy, with a focus on the use of mindfulness and gratitude to transform negative emotions into positive action. Best of all, we'll end with a really helpful way to reframe envy as a signal for self-care and gratitude.

Sources and Notes:

• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life.
• More episodes on uncertainty:
• Getting Comfy with Not Knowing (ep. 162)
• Mental Health & The Male Hubris, Female Humility Effect (ep. 157)
• Seeing the Goodness in Others, Yourself, & The World (ep. 66)
• You Are That Vast Thing You See with Great Telescopes (ep. 18)

• The Surprising Benefits of Not Knowing (ep. 16)

• Epstude, K., & Roese, N. J. (2008). The functional theory of counterfactual thinking. Personality and social psychology review : an official journal of the Society for Personality and Social Psychology, Inc, 12(2). Access here

• Hill, S. E., & Buss, D. M. (2008). The evolutionary psychology of envy. In R. H. Smith (Ed.), Envy: Theory and research (pp. 60–70). Oxford University Press. Access here.
• Mujcic, R. & Oswald, A. (2018). Is envy harmful to a society's psychological health and wellbeing? A longitudinal study of 18,000 adults. Social Science & Medicine, 198. Access here.
• Smith, R. & Kim, S. (2007). Comprehending Envy. Psychological Bulletin, 133. Access here.
• van de Ven, N. (2016). Envy and Its Consequences: Why It Is Useful to Distinguish between Benign and Malicious Envy. Social and Personality Psychology Compass, 10(6). Access here.
• Xiang, Y., Chao, X., & Ye, Y. (2018). Effect of Gratitude on Benign and Malicious Envy: The Mediating Role of Social Support. Frontiers in Psychiatry. Access here.
• Xiang, Y., Dong, X., & Zhao, J. (2020). Effects of Envy on Depression: The Mediating Roles of Psychological Resilience and Social Support. Psychiatry investigation, 17(6). Access here.

Full transcript here.

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

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In this episode of the Joy Lab podcast, we explore Dr. Gabor Maté's fifth and final level of compassion: the compassion of possibility. We'll dig into how we can see beyond suffering and dysfunction to recognize the good within ourselves and others. This is a skill we can all practice and get better at. And importantly, this isn't some toxic positivity exercise. This is a skill that helps us see the whole picture, the full truth of whatever we're looking at. Seeing that full picture allows us to step into our wisdom and power so that we can make decisions that are more nourishing.

Sources and Notes:

• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life.
• Previous episodes for this series:
• Part 1: Your ordinary human compassion (and what happens when you say something you wish you hadn't said) [Joy Lab ep. 177]
• Part 2: The compassion of understanding & how to practice deep listening. [Joy Lab ep. 178]
• Part 3: We're all just like the rest of us, aren't we? (the compassion of recognition) [Joy Lab ep. 179]

• Part 4: See, Accept, & Move Beyond Past Pains (the compassion of truth) [Joy Lab ep. 180]

• Gabor Mate's website.

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

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The poet Rumi shared this wisdom: "Grief can be the garden of compassion. If you keep your heart open through everything, Your pain can become your greatest ally in your life's search for love and wisdom." The poetry of Rumi makes that process sound like a smooth and blissful journey. But, the reality is that the work of being open amidst tough stuff, seeing our suffering, accepting our pain, and moving on can be messy and difficult. AND, no matter how many times we try and fall short, it's still healing work. We'll dig into this journey throughout the episode, how we can be open to and see the truth of our pain, and how to apply compassion and practical steps to move beyond what might be holding us back.

Sources and Notes:

• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life.
• Previous episodes for this series:
• Part 1: Your ordinary human compassion (and what happens when you say something you wish you hadn't said) [Joy Lab ep. 177]
• Part 2: The compassion of understanding & how to practice deep listening. [Joy Lab ep. 178]

• Part 3: We're all just like the rest of us, aren't we? (the compassion of recognition) (Joy Lab ep. 179]

• Gabor Mate's website.

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

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We're focusing on the third level of compassion, as conceptualized by Dr. Gabor Maté—compassion of recognition. This level emphasizes realizing the shared nature of suffering, highlighting that we are not alone. We'll highlight the 'illusion of separation' and how breaking through it can deepen our connections and ease our struggles. The episode introduces the 'Judge, Mirror, Bridge' exercise to help listeners practice compassion by identifying judgments, finding similarities within oneself, and bridging connections with others.

Sources and Notes:

• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life.
• Previous episodes for this series:
• Part 1: Your ordinary human compassion (and what happens when you say something you wish you hadn't said) [Joy Lab ep. 177]

• Part 2: The compassion of understanding & how to practice deep listening. [Joy Lab ep. 178]

• Gabor Mate's website.

• How can I love myself more... and love others more too? [Joy Lab ep. 174]

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program. Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

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In this episode of the Joy Lab podcast, we'll explore the 'compassion of understanding'—the second level in Dr. Gabor Maté's five levels of compassion. We'll first highlight the power of moving beyond judgment and into curiosity and understanding, using depression as an example. We'll then get into the practice of deep listening, inspired by Thich Nhat Hanh and Parker Palmer’s work, to help cultivate compassion both for ourselves and others

Sources and Notes:

• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life. Your Joy Lab membership also includes our NMH Community!
• Gabor Mate's website.
• Sometimes I Just Sits... (the power of solitude) [Joy Lab ep. 74]

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program. Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

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In this episode of the Joy Lab podcast, we're not just defining compassion, but we're really getting into how it shows up in our daily life. We'll start by highlighting the important difference between pain and suffering and then get into how compassion, especially self-compassion, serves as a powerful antidote to ease stress responses. This episode also sets the stage for a 5-part series examining Dr. Gabor Maté's five levels of compassion, starting with ordinary human compassion. We'll dive into lots of practical examples (e.g., when you say something you wish you hadn't) and how to apply compassion.

Sources & Notes:

• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life. Your Joy Lab membership also includes our NMH Community!
• Gabor Mate's website.
• Dr. Krisitin Neff's website (self-compassion.org).

Full transcript

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program. Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

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In this episode, we're digging deeper into imposter syndrome. First, a reminder from last episode that you do not have a syndrome if you have these imposter feelings. You are not broken. Further, imposter feelings are not just a problem with self-esteem. This is a common misconception. Self-esteem is actually just a small contributor to these very real and uncomfortable feelings. That's why we'll focus on six key factors that can contribute to imposter feelings and some practical advice for addressing each one. It's likely you'll resonate with at least one of the factors, offering a great place to focus your attention to reduce imposter feelings.

Joy Lab and Natural Mental Health are community-supported. When you buy through the links below, we may earn a commission. That support helps keep the Joy Lab podcast free for all!

Sources and Notes:

• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life. Your Joy Lab membership also includes our NMH Community!
• Clance, P. R., & Imes, S. A. (1978). The imposter phenomenon in high achieving women: Dynamics and therapeutic intervention. Psychotherapy: Theory, Research & Practice, 15(3), 241–247. Access here.
• Langford, J., & Clance, P. R. (1993). The imposter phenomenon: Recent research findings regarding dynamics, personality and family patterns and their implications for treatment. Psychotherapy: Theory, Research, Practice, Training, 30(3), 495–501. Access here.
• More episodes on uncertainty:
• Getting Comfy with Not Knowing (ep. 162)
• Mental Health & The Male Hubris, Female Humility Effect (ep. 157)
• Seeing the Goodness in Others, Yourself, & The World (ep. 66)
• You Are That Vast Thing You See with Great Telescopes (ep. 18)

• The Surprising Benefits of Not Knowing (ep. 16)

• Take the Multidimensional Introversion-Extroversion Scales.

• Tran, N. (2023). From imposter phenomenon to infiltrator experience: Decolonizing the mind to claim space and reclaim self. Peace and Conflict: Journal of Peace Psychology, 29(2), 184–193. Access here.
• Number of doctoral degrees earned in the United States from 1949/50 to 2031/32, by gender.
• Where to shop:
• Our partner store, Fullscript: Here you can find high-quality supplements and wellness products. Except for our CBD Gummies, any product links mentioned in the show notes will require an account. Sign up for free.

• Resilient Remedies: Shop our line of trusted, high-quality CBD gummies.

• Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies.

• Check out our favorite resilience-boosting reads at Bookshop.org.

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

• Clance, P. R., & Imes, S. A. (1978). The imposter phenomenon in high achieving women: Dynamics and therapeutic intervention. Psychotherapy: Theory, Research & Practice, 15(3), 241–247. Access here.
• Tran, N. (2023). From imposter phenomenon to infiltrator experience: Decolonizing the mind to claim space and reclaim self. Peace and Conflict: Journal of Peace Psychology, 29(2), 184–193. https://doi.org/10.1037/pac0000674
• Langford, J., & Clance, P. R. (1993). The imposter phenomenon: Recent research findings regarding dynamics, personality and family patterns and their implications for treatment. Psychotherapy: Theory, Research, Practice, Training, 30(3), 495–501. Access here.
• Number of doctoral degrees earned in the United States from 1949/50 to 2031/32, by gender.

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Imposter syndrome is a myth. Well, mostly anyway. We'll unpack this concept of imposter syndrome, or rather, imposter phenomenon, emphasizing that the common perception of it as a 'syndrome' is misleading. In this first part of our two-part series, you'll get a historical overview of this phenomenon, which starts with the work of Dr. Pauline Clance and Dr. Suzanne Imes' research in the 1970s. Most importantly, we'll bust some myths around the "who" and "why" of this phenomenon, hitting on the facts that imposter feelings are universal and not solely linked to self-esteem or specific demographics. The takeaway is this: if we want to address our imposter feelings, we need to look at them more holistically and consider evidence-based strategies to reduce them. Those practical steps will be explored in part 2 of this series.

Joy Lab and Natural Mental Health are community-supported. When you buy through the links below, we may earn a commission. That support helps keep the Joy Lab podcast free for all!

Sources and Notes:

• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life. Your Joy Lab membership also includes our NMH Community!
• Clance, P. R., & Imes, S. A. (1978). The imposter phenomenon in high achieving women: Dynamics and therapeutic intervention. Psychotherapy: Theory, Research & Practice, 15(3), 241–247. Access here.
• Langford, J., & Clance, P. R. (1993). The imposter phenomenon: Recent research findings regarding dynamics, personality and family patterns and their implications for treatment. Psychotherapy: Theory, Research, Practice, Training, 30(3), 495–501. Access here.
• Tran, N. (2023). From imposter phenomenon to infiltrator experience: Decolonizing the mind to claim space and reclaim self. Peace and Conflict: Journal of Peace Psychology, 29(2), 184–193. Access here.
• Number of doctoral degrees earned in the United States from 1949/50 to 2031/32, by gender.
• Where to shop:
• Our partner store, Fullscript: Here you can find high-quality supplements and wellness products. Except for our CBD Gummies, any product links mentioned in the show notes will require an account. Sign up for free.

• Resilient Remedies: Shop our line of trusted, high-quality CBD gummies.

• Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies.

• Check out our favorite resilience-boosting reads at Bookshop.org.

Full transcript

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

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Love is a skill that takes daily practice. And if you're feeling a bit out of practice... well, you're not alone. In this episode, we're diving into our Element of love by focusing on the wisdom of James Baldwin as he encourages us all to find light within darkness. We'll talk about the relationship of love and mental health, love as a tool for behavior change, the importance of spotlighting positive actions, and the transformative power of kindness in practical situations.

Joy Lab and Natural Mental Health are community-supported. When you buy through the links below, we may earn a commission. That support helps keep the Joy Lab podcast free for all!

Sources and Notes:

• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life. Your Joy Lab membership also includes our NMH Community!
• Excerpt from James Baldwin's Nothing Personal.
• Article: Less Screaming, More Weightlifting: The Army Is Reinventing Basic Training for Gen Z
• Where to shop:
• Our partner store, Fullscript: Here you can find high-quality supplements and wellness products. Except for our CBD Gummies, any product links mentioned in the show notes will require an account. Sign up for free.

• Resilient Remedies: Shop our line of trusted, high-quality CBD gummies.

• Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies.

• Check out our favorite resilience-boosting reads at Bookshop.org.

Full transcript.

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

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We're diving into our Element of love in this episode; those genuine, deep connections that feed every aspect of wellbeing. We'll focus on five key lessons of loving well: loving oneself, seeing the innocence in others, embracing vulnerability, listening deeply, and creating a House of Belonging. Joy Lab and Natural Mental Health are community-supported. When you buy through the links below, we may earn a commission. That support helps keep the Joy Lab podcast free for all!

Sources and Notes:

• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life. Your Joy Lab membership also includes our NMH Community!
• Where to shop:
  • Our partner store, Fullscript: Here you can find high-quality supplements and wellness products. Except for our CBD Gummies, any product links mentioned in the show notes will require an account. Sign up for free.
  • Resilient Remedies: Shop our line of trusted, high-quality CBD gummies.
• Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies.
• Check out our favorite resilience-boosting reads at Bookshop.org.

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

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Too often mental health conversations get stuck in a focus of dysfunction, uncomfortable symptoms, and focusing on "fixing" what feels off. But, mental health is not simply about trying to rid ourselves of things like negative thoughts. So much of mental health has to do with the day-to-day infusion of positive practices. Which leads us into the importance of fun, pleasure, play, and flow as essential elements of mental health and a joyful life. We'll talk about some simple ways to embrace your fun nature and tap into more flowing states that nourish your body and mind.

Joy Lab and Natural Mental Health are community-supported. When you buy through the links below, we may earn a commission. That support helps keep the Joy Lab podcast free for all!

Sources and Notes:

• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life. Your Joy Lab membership also includes our NMH Community!
• Where to shop:
• Our partner store, Fullscript: Here you can find high-quality supplements and wellness products. Except for our CBD Gummies, any product links mentioned in the show notes will require an account. Sign up for free.

• Resilient Remedies: Shop our line of trusted, high-quality CBD gummies.

• Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies.

• Check out our favorite resilience-boosting reads at Bookshop.org

Full transcript available here.

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

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Do you have a 'Third Place?' If you don't (or don't know what that is), be sure to take some notes for this episode. We'll talk about a Third Place (a term coined by sociologist Ray Oldenburg) as a an accessible, often public space that invites a diversity of folks to gather. In this episode, we'll get into the simple ways we can all deepen our connections and foster joy through Third Places and also by 'Building a House of Belonging.’

Joy Lab and Natural Mental Health are community-supported. When you buy through the links below, we may earn a commission. That support helps keep the Joy Lab podcast free for all!

Sources and Notes:

• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life. Your Joy Lab membership also includes our NMH Community!

• NMH Community: Access lots of extra resilience-boosting resources AND join a group of inspiring folks who play an integral role in keeping this podcast going.

• David Whyte website

• Meditation/visualization to create a house of belonging:

• You Belong and Are Connected [ep. 75]

• Where to shop:

• Our partner store, Fullscript: Here you can find high-quality supplements and wellness products. Except for our CBD Gummies, any product links mentioned in the show notes will require an account. Sign up for free.

• Resilient Remedies: Shop our line of trusted, high-quality CBD gummies.

• Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies.

• Check out our favorite resilience-boosting reads at Bookshop.org.

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

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Obliger rebellion... it's an intriguing term, right? Gretchen Rubin introduced it in her book, 'The Four Tendencies.' The idea here is that when our external expectations exceed a threshold, then we can become exhausted or rebel. We'll talk about the pros and cons of this phenomenon and how we can listen to our body and make more nourishing, skillful decisions before frustrations reach a boiling point.

Joy Lab and Natural Mental Health are community-supported. When you buy through the links below, we may earn a commission. That support helps keep the Joy Lab podcast free for all!

Sources and Notes:

• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life. Your Joy Lab membership also includes our NMH Community!
• Gretchen Rubin's book The Four Tendencies
• Episode on the "What the Hell" effect- Food: What to Add vs What to Take Away [ep. 119]
• Weathering emotional storms series:
• Joy Lab Podcast #48 (Equanimity: A Tool for Emotional Reactivity & the Power of Grounding-Part 1)
• Joy Lab Podcast #49 (Equanimity: When an Emotional Storm Hits & Thoughts Start Spiraling-Part 2)
• Joy Lab Podcast #50 (Equanimity: Seeing our Storylines and Changing Course- Part 3)
• Joy Lab Podcast #51 (Equanimity: Emotional Reactivity and Damage Control- Part 4)

• Joy Lab Podcast #52 (Equanimity: Cleaning Up After the Storm with Self-Compassion- part 5)

• Where to shop:

• Our partner store, Fullscript: Here you can find high-quality supplements and wellness products. Except for our CBD Gummies, any product links mentioned in the show notes will require an account. Sign up for free.

• Resilient Remedies: Shop our line of trusted, high-quality CBD gummies.

• Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies.

• Check out our favorite resilience-boosting reads at Bookshop.org.

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

View Details

Our self-care needs change with the seasons. That's why we're talking about self-care tips for the summertime in this episode. We'll dig into the concept of reverse seasonal affective disorder (SAD) and offer practical advice on managing summer agitation. We'll also talk about optimizing sleep during longer days, adjusting supplement routines, and embracing seasonal diets to support wellbeing. Plus, get updates on the Joy Lab podcast's transition and new content coming soon. Key moments:

00:00 Introduction to the Joy Lab Podcast

00:25 Episode Overview and Exciting Updates

01:49 Understanding Reverse Seasonal Affective Disorder (SAD)

05:55 Managing Summer Activities and Social Engagements

07:06 Tips for Better Sleep During Summer

11:02 Summer Supplementation and Dietary Changes

17:42 Conclusion and Final Thoughts

Joy Lab and Natural Mental Health are community-supported. When you buy through the links below, we may earn a commission. That support helps keep the Joy Lab podcast free for all!

Sources and Notes:

• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life. Your Joy Lab membership also includes our NMH Community!
• Where to shop:
  • Our partner store, Fullscript: Here you can find high-quality supplements and wellness products. Except for our CBD Gummies, any product links mentioned in the show notes will require an account. Sign up for free.
  • Resilient Remedies: Shop our line of trusted, high-quality CBD gummies.
• Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies.
• Check out our favorite resilience-boosting reads at Bookshop.org.

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

View Details

In this episode, we're talking about the power of deep, supportive relationships for overall wellbeing. We highlight the Japanese tradition of Moai, groups of lifelong friends that provide various supports, as an example of fostering meaningful connections. We'll talk a bit about the how-to's of building connections, focusing on the necessity of both giving and receiving love.

Joy Lab and Natural Mental Health are community-supported. When you buy through the links below, we may earn a commission. That support helps keep the Joy Lab podcast free for all!

Sources and Notes:

• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life. Your Joy Lab membership also includes our NMH Community!

• NMH Community: Access lots of extra resilience-boosting resources AND join a group of inspiring folks who play an integral role in keeping this podcast going.

• Where to shop:

• Our partner store, Fullscript: Here you can find high-quality supplements and wellness products. Except for our CBD Gummies, any product links mentioned in the show notes will require an account. Sign up for free.

• Resilient Remedies: Shop our line of trusted, high-quality CBD gummies.

• Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies.

• Check out our favorite resilience-boosting reads at Bookshop.org.

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

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In this episode of the Joy Lab podcast, we're talking about the mental health benefits of dad jokes. We're serious. We'll get into an article by humor researcher Marc Hye-Knudsen, highlighting how dad jokes can build resilience, teach impulse control, and improve emotional regulation in children. So, dads (and all of us), please take care of yourself and others by sharing a cheesy dad joke at least once daily.

Joy Lab and Natural Mental Health are community-supported. When you buy through the links below, we may earn a commission. That support helps keep the Joy Lab podcast free for all!

Sources & Notes:

• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life. Your Joy Lab membership also includes our NMH Community!

• NMH Community: Here's where our Sleep Workshop lives! Plus, gain access to lots of extra resilience-boosting resources AND join a group of inspiring folks who play an integral role in keeping this podcast going.

• Here's the article we focused on (Marc Hye-Knudsen): Dad jokes? That’s the way eye roll…

• Where to shop:
• Our partner store, Fullscript: Here you can find high-quality supplements and wellness products. Except for our CBD Gummies, any product links mentioned in the show notes will require an account. Sign up for free.

• Resilient Remedies: Shop our line of trusted, high-quality CBD gummies.

• Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies.

• Check out our favorite resilience-boosting reads at Bookshop.org.

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

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In this episode of the Joy Lab podcast, we talk about how anxiety and depression can influence our decision-making processes. We hope this becomes a more talked about issue because it's a common struggle. We'll get into how anxiety can narrow our options and make us more risk-averse, while depression can lead to more pessimistic choices and lower expectations of positive outcomes. We'll highlight the importance of addressing these mental health challenges to improve decision-making skills. And remember the big takeaway here: While we have tendencies, we are not bound to them and can create change through awareness and new practices.

Joy Lab and Natural Mental Health are community-supported. When you buy through the links below, we may earn a commission. That support helps keep the Joy Lab podcast free for all!

Sources and Notes:

• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life. Your Joy Lab membership also includes our NMH Community!

• NMH Community: Here's where our Sleep Workshop lives! Plus, gain access to lots of extra resilience-boosting resources AND join a group of inspiring folks who play an integral role in keeping this podcast going.

• More episodes on sleep:

• Align With Nature & Your Rhythms (ultradian, circadian, & infradian) [ep. 139]
• Overcoming the Energy Thieves and Managing Energy to Feel More Refreshed, Engaged, & Connected [ep. 138]

• Lack of Sleep, Anxiety, and Panic Attacks [ep. 133]

• Where to shop:

• Our partner store, Fullscript: Here you can find high-quality supplements and wellness products. Except for our CBD Gummies, any product links mentioned in the show notes will require an account. Sign up for free.

• Resilient Remedies: Shop our line of trusted, high-quality CBD gummies.

• Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies.

• Check out our favorite resilience-boosting reads at Bookshop.org.

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

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Our goal is to help you build resilience and joy. Our website and podcast exist for that goal. If you use any of those tools, then we want to know what's working, what you want to see more of, and what we can do better. This survey should take less than 3 minutes to complete. Here it is:

https://www.naturalmentalhealth.com/assessments/2148238359

Most of all, we're grateful you're part of this community and for your help as we spread more joy and resilience all across our blue marble.

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Does your mind feel like a constant sea of judgment? Do thoughts popcorn day and night about how you're flawed or how someone else has it all wrong? You're not alone. Those kind of thoughts are common, but they can also be pretty destructive. There's clear evidence that the more we sit in judgment, the higher our risk for depression and anxiety. We'll dig into all this, including some exploration of the concept of aversion in relation to judgment and how it manifests inside our body and out. Most important, we'll dig into self-compassion as a powerful antidote to judgment and provide practices to shift towards acceptance and less judgment.

Joy Lab and Natural Mental Health are community-supported. When you buy through the links below, we may earn a commission. That support helps keep the Joy Lab podcast free for all!

Sources and Notes:

• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life. Your Joy Lab membership also includes our NMH Community!

• NMH Community: Gain access to lots of extra resilience-boosting resources AND join a group of inspiring folks who play an integral role in keeping this podcast going.

• Related episodes to check out:

• Feel Hopeless? Hope's Out There (and in you too) (ep. 146)
• Accept Yourself Just As You Are & Then You Can Change (ep. 150)
• Self-Compassion: You Are Not Alone (ep. 86)
• Self-Compassion: Self-Kindness vs Self-Judgment (ep. 85)
• Self-Compassion: Don't Believe Everything You Think About Yourself (ep.84)
• Backdraft: When Being Good to Yourself Feels Bad (ep.29)

• You're Wired for Compassion (ep. 7)

• Where to shop:

• Our partner store, Fullscript: Here you can find high-quality supplements and wellness products. Except for our CBD Gummies, any product links mentioned in the show notes will require an account. Sign up for free.

• Resilient Remedies: Shop our line of trusted, high-quality CBD gummies.

• Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies.

• Check out our favorite resilience-boosting reads at Bookshop.org.

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program. Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

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Are four hours of sleep enough to function well? How about six? In this episode of the Joy Lab podcast, we'll dig into how much sleep most folks need, and the importance of sleep with a focus on 'short sleepers.' We'll laser in on the detrimental effects of sleep deprivation on mental health, particularly in late teens and twenties, and explore some of the research. If you need some sleep support, be sure to check out our sleep workshop to help you get the hours you need.

Joy Lab and Natural Mental Health are community-supported. When you buy through the links below, we may earn a commission. That support helps keep the Joy Lab podcast free for all!

Sources and Notes:

• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life. Your Joy Lab membership also includes our NMH Community!

• NMH Community: This is where our sleep workshop lives! You'll also gain access to lots of extra resilience-boosting resources AND join a group of inspiring folks who play an integral role in keeping this podcast going.

• Stellar, J. E., Gordon, A., Anderson, C. L., Piff, P. K., McNeil, G. D., & Keltner, D. (2018). Awe and humility. Journal of personality and social psychology, 114(2), 258–269. Access.

• Hicklin, T. (2019, September 17). Gene identified in people who need little sleep. National Institutes of Health (NIH). Access.
• Shi, G., et al. (2019). A rare mutation of β1-adrenergic receptor affects sleep/wake behaviors. Neuron, 103(6), 1044–1055.e7. Access.
• Pellegrino, R., et al. (2014). A novel BHLHE41 variant is associated with short sleep and resistance to sleep deprivation in humans. Sleep, 37(8), 1327–1336. Access.
• Where to shop:
• Our partner store, Fullscript: Here you can find high-quality supplements and wellness products. Except for our CBD Gummies, any product links mentioned in the show notes will require an account. Sign up for free.

• Resilient Remedies: Shop our line of trusted, high-quality CBD gummies.

• Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies.

• Check out our favorite resilience-boosting reads at Bookshop.org.

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program. Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

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"I don't know." Do those three words make you feel a bit uncomfortable? Yeah, you're not alone. In this episode of the Joy Lab podcast, we highlight the concepts of awe and intellectual humility and how they can help us embrace more curiosity, avoid rigid thinking, and help us to stay more connected to the world around us (yes, even amidst political and social challenges). We've got some practical tips to take quick action so you can tap into the surprising freedom that sits within "not knowing."

Joy Lab and Natural Mental Health are community-supported. When you buy through the links below, we may earn a commission. That support helps keep the Joy Lab podcast free for all!

Sources & Notes:

• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life. Your Joy Lab membership also includes our NMH Community!

• NMH Community: Access lots of extra resilience-boosting resources AND join a group of inspiring folks who play an integral role in keeping this podcast going.

• Stellar, J. E., Gordon, A., Anderson, C. L., Piff, P. K., McNeil, G. D., & Keltner, D. (2018). Awe and humility. Journal of personality and social psychology, 114(2), 258–269. Access.

• More episodes like this:
• Mental Health & The Male Hubris, Female Humility Effect (ep. 157)
• Seeing the Goodness in Others, Yourself, & The World (ep. 66)
• You Are That Vast Thing You See with Great Telescopes (ep. 18)

• The Surprising Benefits of Not Knowing (ep. 16)

• Where to shop:

• Our partner store, Fullscript: Here you can find high-quality supplements and wellness products. Except for our CBD Gummies, any product links mentioned in the show notes will require an account. Sign up for free.

• Resilient Remedies: Shop our line of trusted, high-quality CBD gummies.

• Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies.

• Check out our favorite resilience-boosting reads at Bookshop.org.

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program. Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

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In this episode of the Joy Lab podcast, we talk about the use of magnesium for anxiety and depression. There's good evidence to support its use, but it can be confusing. We get into the overall power of magnesium (its importance for nerve and muscle function, gut health, and neurotransmitter production) and why it's vital for mental health, particularly how it can support mood. We'll touch on the different types of magnesium supplements, their uses, and some best practices to consider. Of course, be sure to check with your doctor before taking any new supplement.

Joy Lab and Natural Mental Health are community-supported. When you buy through the links below, we may earn a commission. That support helps keep the Joy Lab podcast free for all!

Sources and Notes:

• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life. Your Joy Lab membership also includes our NMH Community!

• NMH Community: Access lots of extra resilience-boosting resources AND join a group of inspiring folks who play an integral role in keeping this podcast going.

• Where to shop:

• Our partner store, Fullscript: Here you can find high-quality supplements and wellness products. Except for our CBD Gummies, any product links mentioned in the show notes will require an account. Sign up for free.

• Resilient Remedies: Shop our line of trusted, high-quality CBD gummies.

• Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies.

• Check out our favorite resilience-boosting reads at Bookshop.org.

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

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In this episode of the Joy Lab podcast, we explore a powerful quote by Virginia Woolf: "No need to hurry. No need to sparkle. No need to be anybody but one’s self." It's radically simple wisdom that can be hard in practice. We'll talk about the societal pressures of striving for greatness and the importance of embracing one's authentic self while also exploring the mental health benefits of releasing these pressures and the roles of authenticity and self-compassion in fostering joy and resilience.

Joy Lab and Natural Mental Health are community-supported. When you buy through the links below, we may earn a commission. That support helps keep the Joy Lab podcast free for all!

Sources and Notes:

• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life. Your Joy Lab membership also includes our NMH Community!

• NMH Community: Access lots of extra resilience-boosting resources AND join a group of inspiring folks who play an integral role in keeping this podcast going.

• Where to shop:

• Our partner store, Fullscript: Here you can find high-quality supplements and wellness products. Except for our CBD Gummies, any product links mentioned in the show notes will require an account. Sign up for free.

• Resilient Remedies: Shop our line of trusted, high-quality CBD gummies.

• Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies.

• Check out our favorite resilience-boosting reads at Bookshop.org

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program. Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

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In this episode of the Joy Lab podcast, we explore the phenomenon of dissociation or what is sometimes called "going offline." We want to highlight that this can be a very natural survival mechanism in response to stress and trauma. It's not all bad. We'll talk about the pros and cons of going offline; share some personal experiences of how dissociation can show up; and provide strategies for grounding, skill building, and reconnecting.

Joy Lab and Natural Mental Health are community-supported. When you buy through the links below, we may earn a commission. That support helps keep the Joy Lab podcast free for all!

Sources and Notes:

• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life. Your Joy Lab membership also includes our NMH Community!

• NMH Community: Access lots of extra resilience-boosting resources AND join a group of inspiring folks who play an integral role in keeping this podcast going.

• Where to shop:

• Our partner store, Fullscript: Here you can find high-quality supplements and wellness products. Except for our CBD Gummies, any product links mentioned in the show notes will require an account. Sign up for free.

• Resilient Remedies: Shop our line of trusted, high-quality CBD gummies.

• Clarissa Pinkola Estés' website.

• Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies.
• Check out our favorite resilience-boosting reads at Bookshop.org.

Full transcript here.

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

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Awe is a powerful element of joy and a powerful contributor to good mental health. And it isn't just something to experience when magical, mysterious, or rare events surprise us. Awe is something we can practice daily. But... how?! We'll talk about some cognitive barriers that may hinder it, such as overgeneralization and filtering. We'll also offer some practical steps to welcome more awe into our lives and uncover more of the joy that resides within us.

Joy Lab & Natural Mental Health are community-supported. When you buy through the links below, we may earn a commission. That support helps keep the Joy Lab podcast free for all!

Sources & Notes:

• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life. Your Joy Lab membership also includes our NMH Community!

• NMH Community: Access lots of extra resilience-boosting resources AND join a group of inspiring folks who play an integral role in keeping this podcast going.

• Where to shop:

• Our partner store, Fullscript: Here you can find high-quality supplements and wellness products. Except for our CBD Gummies, any product links mentioned in the show notes will require an account. Sign up for free.

• Resilient Remedies: Shop our line of trusted, high-quality CBD gummies.

• Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies.

• Check out our favorite resilience-boosting reads at Bookshop.org.

Full transcript here

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program. See our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

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There's something called the "male hubris, female humility effect." And it's really a thing. It means that men tend to rate themselves higher on self-reported intelligence compared to women. How does this impact mental health? There's a lot to consider here. We'll talk about this effect and its relationship to intellectual humility and imposter syndrome. We highlight the importance of intellectual humility when it comes to wellbeing and how balancing humility and hubris can prevent rigidity and promote emotional flexibility. Tune in to find out where you might sit on this continuum and how you can cultivate balance to feed your wellbeing.

Joy Lab & Natural Mental Health are community-supported. When you buy through the links below, we may earn a commission. That support helps keep the Joy Lab podcast free for all!

Sources & Notes:

• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life. Your Joy Lab membership also includes our NMH Community!

• NMH Community: Access lots of extra resilience-boosting resources AND join a group of inspiring folks who play an integral role in keeping this podcast going.

• Where to shop:

• Our partner store, Fullscript: Here you can find high-quality supplements and wellness products. Except for our CBD Gummies, any product links mentioned in the show notes will require an account. Sign up for free.

• Resilient Remedies: Shop our line of trusted, high-quality CBD gummies.

• Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies.

• Check out our favorite resilience-boosting reads at Bookshop.org.

Full transcript here.

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program. Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

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How do you know if you're thriving? That's a question we received from one of our NMH Community members. We'll talk about this concept of thriving through the lens of positive psychology, leaning on Dr. Martin Seligman's PERMA model which includes Positive Emotion, Engagement, Relationships, Meaning, and Accomplishment. Most of all, we'll focus on thriving as a practice rather than a fixed state and highlight the learnable skills we can all integrate to go beyond our baseline. Stay as well for the guided practice to help you tune into your own states of openness or constriction, inviting a more holistic understanding of your emotional and mental wellbeing.

Joy Lab and Natural Mental Health are community-supported. When you buy through the links below, we may earn a commission. That support helps keep the Joy Lab podcast free for all!

Sources and Notes:

• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life. Your Joy Lab membership also includes our NMH Community!

• NMH Community: Access lots of extra resilience-boosting resources AND join a group of inspiring folks who play an integral role in keeping this podcast going.

• Where to shop:

• Our partner store, Fullscript: Here you can find high-quality supplements and wellness products. Except for our CBD Gummies, any product links mentioned in the show notes will require an account. Sign up for free.

• Resilient Remedies: Shop our line of trusted, high-quality CBD gummies.

• Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies.

• Check out our favorite resilience-boosting reads at Bookshop.org.

Full transcript here

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

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Does sad music make you feel a little better? You're not alone. In this episode, we're exploring the intriguing topic of how sad music can influence mood and foster resilience. A recent study revealed some reason why we are drawn to sad music and the diverse emotions it evokes, including nostalgia, peacefulness, and empathy. The study also found four dimensions or rewards of listening to sad music: imagination, emotional regulation, empathy, and experiencing emotions without real-life implications. Long song short, there's a real therapeutic and connecting power of sad music and it can be a valuable mindfulness practice for emotional processing.

Joy Lab & Natural Mental Health are community-supported. When you buy through the links below, we may earn a commission. That support helps keep the Joy Lab podcast free for all!

Sources & Notes:

• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life. Your Joy Lab membership also includes our NMH Community!

• NMH Community: Access lots of extra resilience-boosting resources AND join a group of inspiring folks who play an integral role in keeping this podcast going.

• Where to shop:

• Our partner store, Fullscript: Here you can find high-quality supplements and wellness products. Except for our CBD Gummies, any product links mentioned in the show notes will require an account. Sign up for free.

• Resilient Remedies: Shop our line of trusted, high-quality CBD gummies.

• Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies.

• Check out our favorite resilience-boosting reads at Bookshop.org.
• Studies & articles referenced:
• The Paradox of Music-Evoked Sadness: An Online Survey
• “Hurt”: That Time When Johnny Cash Stole Trent Reznor’s Best Song

Full transcript here

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program. Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m.–10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

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We're talking about the concept of 'flow' and how to tap into that state of deep absorption in our activities. Interestingly, flow usually requires a bit of prep work. We have to feel comfortable with the challenge and have some confidence in our abilities before the art of letting go can occur. Tune in for some tips on how to shake overthinking so you can tap into more flow.

Joy Lab and Natural Mental Health are community-supported. When you buy through the links below, we may earn a commission. That support helps keep the Joy Lab podcast free for all!

Sources and Notes:

• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life. Your Joy Lab membership also includes our NMH Community!

• NMH Community: Access lots of extra resilience-boosting resources AND join a group of inspiring folks who play an integral role in keeping this podcast going.

• Where to shop:

• Our partner store, Fullscript: Here you can find high-quality supplements and wellness products. Except for our CBD Gummies, any product links mentioned in the show notes will require an account. Sign up for free.

• Resilient Remedies: Shop our line of trusted, high-quality CBD gummies.

• Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies.

• Check out our favorite resilience-boosting reads at Bookshop.org.
• Studies referenced:
• Creative flow as optimized processing: Evidence from brain oscillations during jazz improvisations by expert and non-expert musicians
• Functional neuroanatomy of altered states of consciousness: The transient hypofrontality hypothesis

Full transcript here.

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

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Read this carefully: children of fathers with mild depressive symptoms or anxiety tend to have fewer behavioral difficulties and higher IQs. Yup. We'll talk a bit about the research here, but we want to emphasize the huge benefits of acknowledging and sharing mental health struggles with those close to us. Yes, that means emotional openness is a parenting strength. That means parents and adults can model how to navigate tough emotions in such a way that builds personal growth and enhanced resilience in both themselves and the kids around them. This episode goes out to all the dads, but it's really true for all of us.

Joy Lab and Natural Mental Health are community-supported. When you buy through the links below, we may earn a commission. That support helps keep the Joy Lab podcast free for all!

Sources and Notes:

• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life. Your Joy Lab membership also includes our NMH Community!

• NMH Community: Access lots of extra resilience-boosting resources AND join a group of inspiring folks who play an integral role in keeping this podcast going.

• Where to shop:

• Our partner store, Fullscript: Here you can find high-quality supplements and wellness products. Except for our CBD Gummies, any product links mentioned in the show notes will require an account. Sign up for free.

• Resilient Remedies: Shop our line of trusted, high-quality CBD gummies.

• Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies.

• Check out our favorite resilience-boosting reads at Bookshop.org.
• Study referenced: Longitudinal associations between paternal mental health and child behavior and cognition in middle childhood

Full transcript here

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

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In this episode, we explore the element of curiosity and how it can work to reshape our brains. We become what we think, and by changing the way we think we can reframe how we see things. Curiosity can help us see things in different, positive ways that help us reprogram our neural pathways. Tune in to this episode to explore the element of curiosity and how we can use it to foster joy in our lives.

Joy Lab and Natural Mental Health are community-supported. When you buy through the links below, we may earn a commission. That support helps keep the Joy Lab podcast free for all!

Sources and Notes:

• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life. Your Joy Lab membership also includes our NMH Community!

• NMH Community: Access lots of extra resilience-boosting resources AND join a group of inspiring folks who play an integral role in keeping this podcast going.

• Where to shop:

• Our partner store, Fullscript: Here you can find high-quality supplements and wellness products. Except for our CBD Gummies, any product links mentioned in the show notes will require an account. Sign up for free.

• Resilient Remedies: Shop our line of trusted, high-quality CBD gummies.

• Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies.

• Check out our favorite resilience-boosting reads at Bookshop.org.

Full transcript here

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

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What do dandruff and depression have in common? Well, they are two of the most over-diagnosed/pathologized experiences of our human journey. They also shine a light on how judgment and stigma can hinder self-care. We'll talk about how we can look beyond the surface and address the real issues impacting mood and wellbeing, amidst the understanding that we are not broken. We can embrace our emotions without shame AND seek appropriate support.

Joy Lab and Natural Mental Health are community-supported. When you buy through the links below, we may earn a commission. That support helps keep the Joy Lab podcast free for all!

Sources & Notes:

• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life. Your Joy Lab membership also includes our NMH Community!

• NMH Community: Access lots of extra resilience-boosting resources AND join a group of inspiring folks who play an integral role in keeping this podcast going.

• Where to shop:

• Our partner store, Fullscript: Here you can find high-quality supplements and wellness products. Except for our CBD Gummies, any product links mentioned in the show notes will require an account. Sign up for free.

• Resilient Remedies: Shop our line of trusted, high-quality CBD gummies.

• Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies.

• Check out our favorite resilience-boosting reads at Bookshop.org.
• The Problem of Pain -C.S. Lewis

Full transcript available here.

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

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In this episode, we explore Carl Rogers' 'Curious Paradox'—the concept that true change comes from self-acceptance. We'll talk about the historical context of Rogers' humanistic psychology and his focus on unconditional positive regard and person-centered therapy. The big takeaway is the profound impact self-acceptance and self-compassion have on behavior change and healing. Watch this episode on YouTube.

Key moments:

00:00 Welcome to Joy Lab

00:39 Introducing the Curious Paradox

01:35 About Carl Rogers

05:00 The Power of Self-Acceptance

09:39 Personal Stories of Self-Acceptance

13:29 Embracing Authenticity

20:40 Closing Thoughts and Wisdom

Joy Lab and Natural Mental Health are community-supported. When you buy through the links below, we may earn a commission. That support helps keeps the Joy Lab podcast free for all!

Sources and Notes:

• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life. Your Joy Lab membership also includes our NMH Community!
  • NMH Community: Access lots of extra resilience-boosting resources AND join a group of inspiring folks who play an integral role in keeping this podcast going.
• Many of our serotonin-supporting resources and additional self-care strategies can be found in your Resilience Mini Course. If you don't have your Course yet, simply take the Free Resilience Quiz and then sign up for your free Mini Course to identify your mental health strengths and obstacles and take meaningful actions to support your resilience.
• Gabrielle Calvocoressi's website.
• Where to shop:
  • Our partner store at Fullscript: This is where you can find high-quality supplements and wellness products. Except for our CBD Gummies, any product links mentioned in the show notes below will require an account. Sign up for your free Fullscript account here: https://us.fullscript.com/welcome/nmh/store-start
  • Resilient Remedies: This is where you can find our line of trusted, high-quality CBD gummies: https://www.resilientremedies.com/
• Davies, J., & Read, J. (2019). A systematic review into the incidence, severity and duration of antidepressant withdrawal effects: Are guidelines evidence-based? Addictive behaviors, 97, 111–121.
• Van Leeuwen E, et al. (2021). Approaches for discontinuation versus continuation of long‐term antidepressant use for depressive and anxiety disorders in adults. Cochrane Database of Systematic Reviews 2021.
• Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies.
• Check out our favorite resilience-boosting reads: https://bookshop.org/shop/NMHreads

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

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In this episode, we talk about the experience of coming off antidepressants. It's important to note that there is a serious lack of attention and research on antidepressant withdrawal compared to starting these medications. We'll talk about the challenges of withdrawal symptoms, the importance of patient voices in healthcare research, and best practices for tapering off medications. We'll also touch on some natural ways to support the serotonin system during withdrawal, such as using supplements like 5-HTP. We hope this episode helps spread information about the realities of antidepressant withdrawal and that folks can have a more well-informed approach in collaboration with healthcare providers to navigate this process with less negative symptoms.

Joy Lab and Natural Mental Health are community-supported. When you buy through the links below, we may earn a commission. That support helps keep the Joy Lab podcast free for all!

Sources and Notes:

• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life. Your Joy Lab membership also includes our NMH Community!

• NMH Community: Access lots of extra resilience-boosting resources AND join a group of inspiring folks who play an integral role in keeping this podcast going.

• Many of our serotonin-supporting resources and additional self-care strategies can be found in your Resilience Mini Course. If you don't have your Course yet, simply take the Free Resilience Quiz and then sign up for your free Mini Course to identify your mental health strengths and obstacles and take meaningful actions to support your resilience.

• Gabrielle Calvocoressi's website.
• Where to shop:
• Our partner store at Fullscript: This is where you can find high-quality supplements and wellness products. Except for our CBD Gummies, any product links mentioned in the show notes below will require an account. Sign up for free.

• Resilient Remedies: This is where you can find our line of trusted, high-quality CBD gummies.

• Davies, J., & Read, J. (2019). A systematic review into the incidence, severity and duration of antidepressant withdrawal effects: Are guidelines evidence-based? Addictive behaviors, 97, 111–121.

• Van Leeuwen E, et al. (2021). Approaches for discontinuation versus continuation of long‐term antidepressant use for depressive and anxiety disorders in adults. Cochrane Database of Systematic Reviews 2021.
• Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies.
• Check out our favorite resilience-boosting reads.

Full transcript here.

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program. Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

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We wanted to share this replay from several years ago, because it covers the concept of hope and its relationship with mental health really well. In this episode, we'll share how hope work with the help of traditional wisdom, neuroscience, and personal experiences. We'll also highlight what we call the "enemies of joy." These include brain imbalance, an unsettled mind, and the illusion of separation. As always, we'll also note the scientifically-backed benefits of being hopeful, which include better life satisfaction, a stronger sense of purpose, and higher possibility of achieving set goals. Joy Lab and Natural Mental Health are community-supported. When you buy through the links below, we may earn a commission. That support helps keeps the Joy Lab podcast free for all!

Sources and Notes:

• Resilience Quiz and free Mini-Course: Based on decades of clinical experience, we've created a model of resilience that is both helpful and practical. True to our approach at Natural Mental Health, we start with strengths. You'll identify these strengths in your Resilience Type. Your Resilience Type highlights your unique strengths, what fuels your joy, what keeps you in balance, and the lifestyle practices that most nourish you. After you find your Resilience Type, sign up for your free mini-course to receive tailored lifestyle practices (e.g., foods to eat more of, ideal forms of exercise, supplements, and mindfulness activities) that can support your mood, resilience, and overall wellbeing.
• Resilient Community: Access lots of extra resilience-boosting resources (like our Sleeping Well Workshop) AND you'll join a group of inspiring folks who play an integral role in keeping this podcast going... which means powerful resources stay accessible to everyone.
• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life.
• Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies.
• Check out our favorite resilience-boosting reads: https://bookshop.org/shop/NMHreads
• Where to shop:
  • Our partner store at Fullscript: This is where you can find high-quality supplements and wellness products. Except for our CBD Gummies, any product links mentioned in the show notes below will require an account. Sign up for your free Fullscript account here:
  • Resilient Remedies: This is where you can find our line of trusted, high-quality CBD gummies.

Full transcript available here.

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program. Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

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In this episode of the Joy Lab podcast, we're diving into the science and soul of 5-hydroxytryptophan (5-HTP), a supplement known for supporting mood through its role in serotonin production. We'll cover the basics of 5-HTP and its role in depression and anxiety along with the complex nature of depression and how 5-HTP might play a role in supporting mood (yeah, we'll even touch on the controversial serotonin hypothesis- we see you psychology and biology nerds!) Of course, since many of us want to know if supplementing with 5-HTP is helpful, we'll talk about the importance of quality in supplements, potential risks of serotonin syndrome, common 5-HTP dosages, and the nuanced approach needed when considering 5-HTP as part of mental health support.

Joy Lab and Natural Mental Health are community-supported. When you buy through the links below, we may earn a commission. That support helps keeps the Joy Lab podcast free for all!

Sources & Notes:

• Free Resilience Quiz and free Mini-Course: Take our Free Resilience Quiz and then sign up for your free Mini-Course to identify your mental health strengths and obstacles and take meaningful actions to support your resilience.
• Supplements noted (see where to shop below):
• NeuroMood Pure Pack (this is our favorite mood-supporting packet that includes vitamins, minerals, EFAs, curcumin, and amino acids [with 50 mg 5-HTP])
• NeuroCalm (a blend that includes 5-HTP to support production of calming neurotransmitters)

• Liposomal NeuroCalm (same as above, just liposomal delivery)

• CereVive (includes amino acid precursors and bioactive nutrients that support healthy levels of neurotransmitters)

• Cerenity (comprehensive formula designed to address daily stress by increasing the production of the calming neurotransmitters serotonin and gamma-amino butyric acid)

• Cerenity PM (an alternative if sleep is also an issue)

• 5-HTP Synergy (this can be a good option for those who do not want a product that includes additional ingredients)

• Where to shop:

• Our partner store at Fullscript: This is where you can find high-quality supplements and wellness products. Except for our CBD Gummies, any product links mentioned in the show notes below will require an account. Sign up for your free Fullscript account.

• Resilient Remedies: This is where you can find our line of trusted, high-quality CBD gummies: https://www.resilientremedies.com/

• Read more at the NMH blog:

• 5-HTP for Anxiousness

• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life. Your Joy Lab membership also includes our NMH Community!

• NMH Community: Access lots of extra resilience-boosting resources AND join a group of inspiring folks who play an integral role in keeping this podcast going.

• Blaze J. (2021). A Comparison of Current Regulatory Frameworks for Nutraceuticals in Australia, Canada, Japan, and the United States. Innovations in pharmacy, 12(2), 10.24926/iip.v12i2.3694. https://doi.org/10.24926/iip.v12i2.3694 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8326690/

• Lacasse, J. R., & Leo, J. (2005). Serotonin and depression: a disconnect between the advertisements and the scientific literature. PLoS medicine, 2(12), e392. https://doi.org/10.1371/journal.pmed.0020392
• Joy Lab Podcast #127: Lithium Orotate & Lithium Carbonate
• Subscribe to our Newsletter: Join us at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies.
• “We are not our trauma. We are not our brain chemistry. That’s part of who we are, but we’re so much more than that.” Sam Miller (visit their website).
• Check out our favorite resilience-boosting reads at Bookshop.org

Full transcript here.

This content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.See our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

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In this episode of the Joy Lab podcast we explore the concept of hope as a crucial element of joy. We're offering an 'outside in' approach to hope in this episode, suggesting that by fostering hope for the world around us, we can boost our own hope, resilience, and personal growth. There are lots of nuggets to take away from this episode as we dig into topics like learned helplessness; learned hopefulness; the relationship between optimism, pessimism, and hope; and why hope and toxic positivity are not at all the same thing. We'll get into practical insights to help us all tap into the hope that already exists around us and within us.

Joy Lab and Natural Mental Health are community-supported. When you buy through the links below, we may earn a commission. That support helps keeps the Joy Lab podcast free for all!

Sources and Notes:

• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life. Your Joy Lab membership also includes our NMH Community!

• NMH Community: Access lots of extra resilience-boosting resources AND join a group of inspiring folks who play an integral role in keeping this podcast going.

• Free Resilience Quiz and free Mini-Course: Take our Free Resilience Quiz and then sign up for your free Mini-Course to identify your mental health strengths and obstacles and take meaningful actions to support your resilience.

• More on temperament: JL #134: You're Wired for Resilience
• Dr. Tali Sharot at the Affective Brain Lab
• Article: "The World Really Is Getting Better"
• Where to shop:
• Our partner store, Fullscript: This is where you can find high-quality supplements and wellness products. Except for our CBD Gummies, any product links mentioned in the show notes below will require an account. Sign up for free.

• Resilient Remedies: This is where you can find our line of trusted, high-quality CBD gummies.

• Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies.

• Check out our favorite resilience-boosting reads at Bookshop.org.

Full transcript available here.

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program. Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

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It can be hard to make healthy changes. And there's no shortage of advice on what to change and how to change. In this episode, we dig into why change can be hard and how to make the process a bit easier. We'll talk about the nuances of external and internal motivators in behavior change, distinguishing between external (extrinsic) motivators, which stem from outside forces, and internal (intrinsic) motivators, which arise from our personal desires or values. The short story is that external motivators can be effective in the short term, especially for routine or necessity-driven tasks, but they often fall short in fostering lasting behavioral changes that contribute to wellbeing. We'll share some insights into human biology, including our evolutionary drives and the principle of homeostasis, while also touching on the significance of self-acceptance and self-compassion in nurturing internal motivation.

Joy Lab and Natural Mental Health are community-supported. When you buy through the links below, we may earn a commission. That support helps keeps the Joy Lab podcast free for all!

Sources & Notes:

• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life. Your Joy Lab membership also includes our NMH Community!

• NMH Community: Access lots of extra resilience-boosting resources (like our Sleeping Well Workshop) AND you'll join a group of inspiring folks who play an integral role in keeping this podcast going... which means powerful resources stay accessible to everyone.

• Free Resilience Quiz & free Mini-Course: Based on decades of clinical experience, we've created a model of resilience that is both helpful and practical. True to our approach at Natural Mental Health, we start with strengths. You'll identify these strengths in your Resilience Type. Your Resilience Type highlights your unique strengths, what fuels your joy, what keeps you in balance, and the lifestyle practices that most nourish you. After you find your Resilience Type, sign up for your free mini-course to receive tailored lifestyle practices that can support your mood, resilience, and overall wellbeing.

• Ladapo, J. A., Orstad, S. L., Wali, S., et al. (2023). Effectiveness of Goal-Directed and Outcome-Based Financial Incentives for Weight Loss in Primary Care Patients With Obesity Living in Socioeconomically Disadvantaged Neighborhoods: A Randomized Clinical Trial. JAMA Intern Med, 183(1), 61–69. Access.
• Murayama, K., Kitagami, S., Tanaka, A. and Raw, J. (2016). People’s naiveté about how extrinsic rewards influence intrinsic motivation. Motivation Science, 2 (3), 138-142. Access.
• Volpp, K. G., John, L. K., Troxel, A. B., Norton, L., Fassbender, J., Loewenstein, G. (2008). Financial Incentive–Based Approaches for Weight Loss: A Randomized Trial. JAMA, 300(22), 2631–2637. Access.
• Where to shop:
• Our partner store at Fullscript: Find high-quality supplements and wellness products. Except for our CBD Gummies, any product links mentioned in the show notes below will require an account. Sign up for your free Fullscript account.

• Resilient Remedies: This is where you can find our line of trusted, high-quality CBD gummies.

• Subscribe to our Newsletter: Join us for exclusive emails, updates, and additional strategies.

• Our favorite resilience-boosting reads at Bookshop.org

Full transcript available here.

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program. Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

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In this episode, we're working on our element Hope... and resilience as well! We're still adventuring through The Roots of Resilience (laid out in one of Dr. Emmons book, The Chemistry of Calm). We're talking about the seventh and final root, "Creating Deep Connections" and how those connections are essential for our resilience and hope. And fear not, introverts. This root doesn't mean you need to to make a boatload of friends. Instead, we're looking at how connection and belonging are essential for our mental health. That means one of the most important shifts you can make is to wake up from the illusion of separation and replace it with an awareness of unity. We'll talk about practical ways to do that in this episode and why it matters so much for mental health.

Joy Lab and Natural Mental Health are community-supported. When you buy through the links below, we may earn a commission. That support helps keep the Joy Lab podcast free for all!

Sources and Notes:

• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life. Your Joy Lab membership also includes our NMH Community!

• NMH Community: Access lots of extra resilience-boosting resources (like our Sleeping Well Workshop) & you'll join a group of inspiring folks who play an integral role in keeping this podcast going... which means powerful resources stay accessible to everyone.

• Free Resilience Quiz and free Mini-Course: Based on decades of clinical experience, we've created a model of resilience that is both helpful and practical. True to our approach at Natural Mental Health, we start with strengths. You'll identify these strengths in your Resilience Type, which highlights what fuels your joy, keeps you in balance, and the lifestyle practices that most nourish you. Sign up for your free mini-course to receive tailored lifestyle practices that can support your mood, resilience, and overall wellbeing.

• Chemistry of Calm (Dr. Emmons' book referenced in this series)
• Dr. Lou Cozolino's website and books
• A moral act, elevation, and prosocial behavior: Moderators of morality (Thomson & Siegel study)
• The Effects of Mindfulness Meditation on Hope and Stress
• The role of Hope in subsequent health and well-being for older adults: An outcome-wide longitudinal approach
• Hopelessness and Risk of Mortality and Incidence of Myocardial Infarction and Cancer
• Where to shop:
• Our partner store at Fullscript: This is where you can find high-quality supplements and wellness products. Except for our CBD Gummies, any product links mentioned in the show notes below will require an account. Sign up for your free Fullscript account.

• Resilient Remedies: This is where you can find our line of trusted, high-quality CBD gummies.

• Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies.

• Check out our favorite resilience-boosting reads at Bookshop.org.

Full transcript available here.

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program. Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

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In this episode, we're working on our element Hope… and resilience as well! We're still adventuring through The Roots of Resilience (laid out in one of Dr. Emmons books, The Chemistry of Calm). We're talking about the sixth root, "Cultivating a Good Heart." What does this have to do with mental health?! A lot actually. We're not just a brain wandering around all alone. We're more than that. And this root opens up the rest of our body, and the world around us, so that we can not only improve our mental health, but connect with meaning and purpose, and tap into our joy, hope, and resilience. We'll get into some specifics with the factors of self-acceptance, loving-kindness, and compassion as foundational strategies to cultivate a good heart. Expect to learn some insights from neuroscience and traditional wisdom on the heart's central role in emotional processing and connection, along with key practices to cultivate kindness and compassion towards ourselves and others.

Joy Lab and Natural Mental Health are community-supported. When you buy through the links below, we may earn a commission. That support keeps the Joy Lab podcast free for all!

Sources & Notes:

• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life. Your Joy Lab membership also includes our NMH Community!

• NMH Community: Access lots of extra resilience-boosting resources (like our Sleeping Well Workshop) & you'll join a group of inspiring folks who play an integral role in keeping this podcast going... which means powerful resources stay accessible to everyone.

• Free Resilience Quiz and free Mini-Course: Based on decades of clinical experience, we've created a model of resilience that is both helpful and practical.

• Chemistry of Calm (Dr. Emmons' book referenced in this series)
• Annual Research Review: Positive adjustment to adversity -Trajectories of minimal-impact resilience and emergent resilience
• The Effects of Mindfulness Meditation on Hope and Stress
• The role of Hope in subsequent health and well-being for older adults: An outcome-wide longitudinal approach
• More on those snails/slugs:
• RNA from Trained Aplysia Can Induce an Epigenetic Engram for Long-Term Sensitization in Untrained Aplysia

• Reinstatement of long-term memory following erasure of its behavioral and synaptic expression in Aplysia

• Joy Lab Podcast ep #26: Self-Compassion: Don't Believe Everything You Think (about yourself)

• The Three Kindnesses. Here are the three patterns of kindness to notice:
• Notice someone acting kindly to another person.
• Notice someone acting kindly to you.

• Notice when you act kindly to someone else.

• Hopelessness and Risk of Mortality and Incidence of Myocardial Infarction and Cancer

• Shop:
• Fullscript (partner store): This is where you can find high-quality supplements and wellness products. Except for our CBD Gummies, any product links mentioned in the show notes below will require an account. Sign up for your free Fullscript account,

• Resilient Remedies: This is where you can find our line of trusted, high-quality CBD gummies.

• Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies.

• Check out our favorite resilience-boosting reads here.

Full transcript available here.

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program. Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

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In this episode, we're working on our element Hope... and resilience as well! We're still adventuring through The Roots of Resilience (laid out in one of Dr. Emmons book, The Chemistry of Calm). We're talking about the fifth root, "Turning Toward the Feeling." Specifically, those uncomfortable ones that we may want to run from or push down. Instead, if we want those feelings to move through us (and go on their way), then we need to turn toward them and give them the attention that they require.This can be a really hard practice to start, but we'll discuss a three-step process that is super effective at helping us face and move through these uncomfortable feelings. And, like any other skill, we'll get better and better at facing them every time we practice. Joy Lab and Natural Mental Health are community-supported. When you buy through the links below, we may earn a commission. That support helps keeps the Joy Lab podcast free for all!

Sources and Notes:

• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life. Your Joy Lab membership also includes our NMH Community!
  • NMH Community: Access lots of extra resilience-boosting resources (like our Sleeping Well Workshop) AND you'll join a group of inspiring folks who play an integral role in keeping this podcast going... which means powerful resources stay accessible to everyone.
• Free Resilience Quiz and free Mini-Course: Based on decades of clinical experience, we've created a model of resilience that is both helpful and practical. True to our approach at Natural Mental Health, we start with strengths. You'll identify these strengths in your Resilience Type. Your Resilience Type highlights your unique strengths, what fuels your joy, what keeps you in balance, and the lifestyle practices that most nourish you. After you find your Resilience Type, sign up for your free mini-course to receive tailored lifestyle practices (e.g., foods to eat more of, ideal forms of exercise, supplements, and mindfulness activities) that can support your mood, resilience, and overall wellbeing.
• Chemistry of Calm (Dr. Emmons' book referenced in this series)
• Equanimity Series (with the grounding strategies)
  • Joy Lab Podcast #48 (Equanimity: A Tool for Emotional Reactivity & the Power of Grounding-Part 1)
  • Joy Lab Podcast #49 (Equanimity: When an Emotional Storm Hits & Thoughts Start Spiraling-Part 2)
  • Joy Lab Podcast #50 (Equanimity: Seeing our Storylines and Changing Course- Part 3)
  • Joy Lab Podcast #51 (Equanimity: Emotional Reactivity and Damage Control- Part 4)
  • Joy Lab Podcast #52 (Equanimity: Cleaning Up After the Storm with Self-Compassion- Part 5)
• Joy Lab Podcast #38 (Know Your Obstacles to Joy... Two Small Ones And A Really Big One)
• Henri Nouwen Society
• Where to shop:
  • Our partner store, Fullscript: This is where you can find high-quality supplements and wellness products. Except for our CBD Gummies, any product links mentioned in the show notes below will require an account. Sign up for your free Fullscript account here.
  • Resilient Remedies: This is where you can find our line of trusted, high-quality CBD gummies.
• Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies.
• Check out our favorite resilience-boosting reads at Bookshop.org.

Full transcript available here.

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program. Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

View Details

As you may know, we're still adventuring through The Roots of Resilience (laid out in one of Dr. Emmons book, The Chemistry of Calm). In this episode, we're working on our fourth root, "Calming the Mind." We'll hit on some key insights and strategies that include: Realizing we're thinking and that many of our thoughts are false, embracing the skill of learned optimism, stepping into the role of our observing self, and how we can get more comfortable venturing into our inner-world. And bonus: Head over to our NMH community for a Calm Mind Meditation to put this conversation into practice. Joy Lab and Natural Mental Health are community-supported. When you buy through the links below, we may earn a commission. That support helps keeps the Joy Lab podcast free for all!

Sources & Notes:

• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life. Your Joy Lab membership also includes our NMH Community!
  • NMH Community: Access lots of extra resilience-boosting resources (like our Sleeping Well Workshop) AND you'll join a group of inspiring folks who play an integral role in keeping this podcast going... which means powerful resources stay accessible to everyone.
• Free Resilience Quiz and free Mini-Course: Based on decades of clinical experience, we've created a model of resilience that is both helpful and practical.
• Chemistry of Calm (Dr. Emmons' book referenced in this series)
• Learned Optimism (Seligman book)
• Just think: The challenges of the disengaged mind (this is the study of people shocking themselves out of boredom)
• Where to shop:
  • Our partner store at Fullscript: This is where you can find high-quality supplements and wellness products. Except for our CBD Gummies, any product links mentioned in the show notes below will require an account. Sign up for your free Fullscript account.
  • Resilient Remedies: This is where you can find our line of trusted, high-quality CBD gummies: https://www.resilientremedies.com/
• Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies.
• Check out our favorite resilience-boosting reads.

Full transcript available here.

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program. Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

View Details

In this episode, we're working on our element Hope... and resilience as well! As you may know, we're still adventuring through The Roots of Resilience (laid out in one of Dr. Emmons book, The Chemistry of Calm). We’re adding this element of Hope because working on our resilience skills is something that can actually feed hope, which then boosts our resilience… which then fuels our hope. It’s the upward spiral we love here. And, just to be clear, you don't need to be an optimist to be hopeful. Or joyful. We'll discuss a bit more about that in this episode. One more reason why we like to talk about hope and resilience together: Working with these elements together creates more opportunities to tap into our resilient self, particularly if we're feeling at odds with our body (for whatever reason). We'll discuss how we can tap into our resilience and hope through our mind and heart space, and in a way that also nourishes the body. Key moments:

00:00 Welcome to Joy Lab 00:45 Introducing the Roots of Resilience Series 01:08 Hope and Resilience: The Dynamic Duo 02:04 The Science and Philosophy of Hope 04:56 Hope's Impact on Health and Wellbeing 08:21 Cultivating Hope and Resilience from Within 13:32 Exploring the Roots of Resilience in Upcoming Episodes 14:38 Closing Thoughts and Future Directions

Joy Lab and Natural Mental Health are community-supported. When you buy through the links below, we may earn a commission. That support helps keeps the Joy Lab podcast free for all!

Sources and Notes:

• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life. Your Joy Lab membership also includes our NMH Community!
  • NMH Community: Access lots of extra resilience-boosting resources (like our Sleeping Well Workshop) AND you'll join a group of inspiring folks who play an integral role in keeping this podcast going... which means powerful resources stay accessible to everyone.
• Free Resilience Quiz and free Mini-Course: Based on decades of clinical experience, we've created a model of resilience that is both helpful and practical. True to our approach at Natural Mental Health, we start with strengths. You'll identify these strengths in your Resilience Type. Your Resilience Type highlights your unique strengths, what fuels your joy, what keeps you in balance, and the lifestyle practices that most nourish you. After you find your Resilience Type, sign up for your free mini-course to receive tailored lifestyle practices (e.g., foods to eat more of, ideal forms of exercise, supplements, and mindfulness activities) that can support your mood, resilience, and overall wellbeing.
• Chemistry of Calm (Dr. Emmons' book referenced in this series)
• The Effects of Mindfulness Meditation on Hope and Stress
• The role of Hope in subsequent health and well-being for older adults: An outcome-wide longitudinal approach (Long & Colleagues)
• On the promotion of human flourishing (VanderWeele article)
• Hopelessness and Risk of Mortality and Incidence of Myocardial Infarction and Cancer
• Where to shop:
  • Our partner store at Fullscript: This is where you can find high-quality supplements and wellness products. Except for our CBD Gummies, any product links mentioned in the show notes below will require an account. Sign up for your free Fullscript account here: https://us.fullscript.com/welcome/nmh/store-start
  • Resilient Remedies: This is where you can find our line of trusted, high-quality CBD gummies: https://www.resilientremedies.com/
• Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies.
• Check out our favorite resilience-boosting reads: https://bookshop.org/shop/NMHreads

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2148589543

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

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In this episode, we're working on our element of Resilience and exploring the third "Root of Resilience" known as aligning with nature. The Roots of Resilience were laid out in one of Dr. Emmons book, "The Chemistry of Calm." This root builds on our last one ("managing energy") by embracing the cycles and rhythms that are part of a much bigger system. This may seem "woo-woo," but.. well, it's not. Like all mammals and really every other living thing, we are influenced by cycles around us. A growing field of study known as chronobiology is bringing more scientific understanding to these cycles (for example: seasonal affective disorder and seasonal mood shifts). We'll talk more about this root and how increasing awareness of your connection with nature and adding some simple skills in response to this connection can support your mood, energy, and resilience in really powerful ways.

Key moments:

00:00 Welcome to Joy Lab 00:46 Introducing the Roots of Resilience Series 01:46 Aligning with Nature: The Third Root of Resilience 02:03 Exploring Bio Rhythms: A Key to Mental Health 04:39 Diving Deep into Ultradian Rhythms 10:39 Circadian Rhythms: The Impact of Sleep on Mental Health 22:32 Infradian Rhythms: The Examples of Menstruation and Seasonal Affective Disorder 26:44 Wrapping Up: The Power of Aligning with Nature

Joy Lab and Natural Mental Health are community-supported. When you buy through the links below, we may earn a commission. That support helps keeps the Joy Lab podcast free for all!

Sources and Notes:

• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life. Your Joy Lab membership also includes our NMH Community!

• NMH Community: Access lots of extra resilience-boosting resources (like our Sleeping Well Workshop) AND you'll join a group of inspiring folks who play an integral role in keeping this podcast going... which means powerful resources stay accessible to everyone.

• Free Resilience Quiz and free Mini-Course: Based on decades of clinical experience, we've created a model of resilience that is both helpful and practical. True to our approach at Natural Mental Health, we start with strengths. You'll identify these strengths in your Resilience Type. Your Resilience Type highlights your unique strengths, what fuels your joy, what keeps you in balance, and the lifestyle practices that most nourish you. After you find your Resilience Type, sign up for your free mini-course to receive tailored lifestyle practices (e.g., foods to eat more of, ideal forms of exercise, supplements, and mindfulness activities) that can support your mood, resilience, and overall wellbeing.

• Joy Lab Podcast #13 (The Roots of Resilience) This episode is a broad overview of what we'll be talking about over the next 9 episodes. It's a really helpful summary!
• Chemistry of Calm (Dr. Emmons' book referenced in this series)
• Where to shop:
• Our partner store at Fullscript: This is where you can find high-quality supplements and wellness products. Except for our CBD Gummies, any product links mentioned in the show notes below will require an account. Sign up for your free Fullscript account here: https://us.fullscript.com/welcome/nmh/store-start

• Resilient Remedies: This is where you can find our line of trusted, high-quality CBD gummies: https://www.resilientremedies.com/

• Supplements Mentioned to support SAD and drops in mood during winter:

• TruAdapt
• NeuroMood Pure Pack

• Vitamin D (we like this October-April)

• The 20 Minute Break (book)

• Linnaeus' Flower Clock
• More on light therapy in our blog here.
• More on seasonal affective disorder and seasonal mood shifts from our blogs:
• Natural Approaches for Seasonal Affective Disorder and Supporting Winter Mood
• Does Winter Get You Down? (video)
• What Causes Seasonal Affective Disorder?
• Seasonal Affective Disorder in the Summer

• A Light on Seasonal Affective Disorder: Definition, Treatment, & Prevention

• How does the brain deal with cumulative stress? A review with focus on developmental stress, HPA axis function and hippocampal structure in humans

• Cumulative Stress and Health
• Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies.
• Check out our favorite resilience-boosting reads: https://bookshop.org/shop/NMHreads

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2148589404

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

View Details

In this episode, we're working on our element of Resilience and exploring the second Root of Resilience known as managing energy. The Roots of Resilience were laid out in one of Dr. Emmons book, "The Chemistry of Calm." We'll work through this foundational aspect of resilience, focusing on how we can keep our resilience tank more full by returning to our natural rhythms of rest and activity to help us feel more refreshed, engaged, and connected. We'll also learn about three "energy thieves" (oxidative stress, blood sugar dysregulation, and systemic inflammation) and how you can overcome those thieves to reclaim your natural energy cycles. The key strategies we'll focus on are: adopting a diet rich in whole foods, supplementing wisely with vitamins and antioxidants (if needed), and engaging in simple, enjoyable exercise like walking.

Key moments:

00:00 Welcome to Joy Lab 00:46 Introducing the Element of Resilience 01:47 Unpacking the Energy Thieves- Thief #1: Oxidative Stress 06:08 Blood Sugar Dysregulation: The Second Energy Thief 09:52 Systemic Inflammation: The Third Energy Thief 11:15 Radically Sensible Eating: A Strategy to Reclaim Energy 17:13 Supplementing Wisely for Energy and Resilience 20:56 The Power of Exercise: Simple Steps to Boost Energy 25:11 Looking Ahead: Aligning with Nature

Joy Lab and Natural Mental Health are community-supported. When you buy through the links below, we may earn a commission. That support helps keeps the Joy Lab podcast free for all!

Sources and Notes:

• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life. Your Joy Lab membership also includes our NMH Community!

• NMH Community: Access lots of extra resilience-boosting resources (like our Sleeping Well Workshop) AND you'll join a group of inspiring folks who play an integral role in keeping this podcast going... which means powerful resources stay accessible to everyone.

• Free Resilience Quiz and free Mini-Course: Based on decades of clinical experience, we've created a model of resilience that is both helpful and practical. True to our approach at Natural Mental Health, we start with strengths. You'll identify these strengths in your Resilience Type. Your Resilience Type highlights your unique strengths, what fuels your joy, what keeps you in balance, and the lifestyle practices that most nourish you. After you find your Resilience Type, sign up for your free mini-course to receive tailored lifestyle practices (e.g., foods to eat more of, ideal forms of exercise, supplements, and mindfulness activities) that can support your mood, resilience, and overall wellbeing.

• Joy Lab Podcast #13 (The Roots of Resilience) This episode is a broad overview of what we'll be talking about over the next 9 episodes. It's a really helpful summary!
• Chemistry of Calm (Dr. Emmons' book referenced in this series)
• Where to shop:
• Our partner store at Fullscript: This is where you can find high-quality supplements and wellness products. Except for our CBD Gummies, any product links mentioned in the show notes below will require an account. Sign up for your free Fullscript account here: https://us.fullscript.com/welcome/nmh/store-start

• Resilient Remedies: This is where you can find our line of trusted, high-quality CBD gummies: https://www.resilientremedies.com/

• Supplements/products referenced in this episode:

• Aimee noted:
• EGCG (capsules)

• Matcha Green Tea from Buddha Teas

• Henry noted: B-complex, Antioxidant blend, Fish oil, Curcumin, and Resveratrol.

• Here's a great product to get all of those in (except Resveratrol) plus vitamins, minerals, and EPA/DHA:
• NeuroMood Pure Pack

• Resveratrol

• Dr. Corey Keyes: The Mental Health Continuum: From Languishing to Flourishing in Life

• Languishing article Aimee referenced: NY Times- There’s a Name for the Blah You’re Feeling: It’s Called Languishing
• Radically Sensible Eating with Carolyn Denton will be available soon in the Resilient Community
• Dan Buettner of Blue Zones
• Effects of a 12-week endurance training program on the physiological response to psychosocial stress in men: a randomized controlled trial
• No man is an island: social resources, stress and mental health at mid-life
• How does the brain deal with cumulative stress? A review with focus on developmental stress, HPA axis function and hippocampal structure in humans
• Cumulative Stress and Health
• Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies.
• Check out our favorite resilience-boosting reads: https://bookshop.org/shop/NMHreads

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2148586363

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

View Details

In this episode of the Joy Lab podcast, we're exploring a more balanced approach to supporting brain chemistry. Understanding brain chemistry for mental health is really important... it's not everything, but it's important (we'll get into those other important areas later in this series). In this episode, we'll touch on dietary strategies, supplements, and foods to support mood and resilience.

Key moments:

00:00 Welcome to Joy Lab 00:45 Introducing the Resilience and Hope Series 01:13 The Carrot, Egg, and Coffee Recap: Models of Resilience 02:06 Understanding Our Responses to Stress 02:47 The Role of Temperament in Mental Health 05:46 Brain Chemistry: A Dynamic Influence on Our Wellbeing 08:31 Medications and Mental Health: A Balanced View 11:50 Supplements and Nutrition: Strategies for Balancing Brain Chemistry 19:15 The Resilient Diet: Nourishing Body, Mind, and Soul 26:36 Closing Thoughts and Future Conversations

Joy Lab and Natural Mental Health are community-supported. When you buy through the links below, we may earn a commission. That support helps keeps the Joy Lab podcast free for all!

Sources and Notes:

• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life. Your Joy Lab membership also includes our NMH Community!

• NMH Community: Access lots of extra resilience-boosting resources (like our Sleeping Well Workshop) AND you'll join a group of inspiring folks who play an integral role in keeping this podcast going... which means powerful resources stay accessible to everyone.

• Free Resilience Quiz and free Mini-Course: Based on decades of clinical experience, we've created a model of resilience that is both helpful and practical. True to our approach at Natural Mental Health, we start with strengths. You'll identify these strengths in your Resilience Type. Your Resilience Type highlights your unique strengths, what fuels your joy, what keeps you in balance, and the lifestyle practices that most nourish you. After you find your Resilience Type, sign up for your free mini-course to receive tailored lifestyle practices (e.g., foods to eat more of, ideal forms of exercise, supplements, and mindfulness activities) that can support your mood, resilience, and overall wellbeing.

• Joy Lab Podcast #13 (The Roots of Resilience) This episode is a broad overview of what we'll be talking about over the next 9 episodes. It's a really helpful summary!
• Chemistry of Calm (Dr. Emmons' book referenced in this series)
• The Coffee Bean: A Simple Lesson to Create Positive Change (book)
• Where to shop:
• Our partner store at Fullscript: This is where you can find high-quality supplements and wellness products. Except for our CBD Gummies, any product links mentioned in the show notes below will require an account. Sign up for your free Fullscript account here: https://us.fullscript.com/welcome/nmh/store-start

• Resilient Remedies: This is where you can find our line of trusted, high-quality CBD gummies: https://www.resilientremedies.com/

• Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies.

• Check out our favorite resilience-boosting reads: https://bookshop.org/shop/NMHreads

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2148586006

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

View Details

In this episode, we're working on our element of Resilience. And even if you feel the opposite of resilient right now, we'll discuss more about how each of us is wired for resilience. We are naturally resilient and can uncover and build up this element--no matter what. This is also the first part of our "Roots of Resilience" series. The Roots of Resilience were laid out in one of Dr. Emmons book, "The Chemistry of Calm." We'll work through all the roots throughout our episodes on Resilience and Hope (nine episodes!). These roots are really the key aspects of resilience that are essential to be aware of and to strengthen. Stay with us for this full series to uncover and nourish your most rooted, resilient self.

Key moments:

00:00 Welcome to Joy Lab 00:46 Diving Deep into Resilience 01:08 Understanding Resilience: Definitions and Personal Perspectives 02:03 The Inborn Quality of Resilience and Its Variability 03:59 Exploring the Roots of Resilience and Its Impact 05:46 The Resilience Container: A Visual Metaphor for Our Capacity 09:47 The Coffee Bean Story: A Metaphor for Stress Response 15:04 Brain Chemistry and Resilience: The Science Behind Our Responses 17:17 Looking Ahead: Building and Sustaining Resilience 19:01 Closing Thoughts and Next Steps to Build Your Resilience

Joy Lab and Natural Mental Health are community-supported. When you buy through the links below, we may earn a commission. That support helps keeps the Joy Lab podcast free for all!

Sources and Notes:

• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life. Your Joy Lab membership also includes our NMH Community!

• NMH Community: Access lots of extra resilience-boosting resources (like our Sleeping Well Workshop) AND you'll join a group of inspiring folks who play an integral role in keeping this podcast going... which means powerful resources stay accessible to everyone.

• Free Resilience Quiz and free Mini-Course: Based on decades of clinical experience, we've created a model of resilience that is both helpful and practical. True to our approach at Natural Mental Health, we start with strengths. You'll identify these strengths in your Resilience Type. Your Resilience Type highlights your unique strengths, what fuels your joy, what keeps you in balance, and the lifestyle practices that most nourish you. After you find your Resilience Type, sign up for your free mini-course to receive tailored lifestyle practices (e.g., foods to eat more of, ideal forms of exercise, supplements, and mindfulness activities) that can support your mood, resilience, and overall wellbeing.

• Joy Lab Podcast #13 (The Roots of Resilience) This episode is a broad overview of what we'll be talking about over the next 9 episodes. It's a really helpful summary!
• Chemistry of Calm (Dr. Emmons' book referenced in this series)
• Dr. Catherine Panter-Brick- Yale faculty page
• Resilience definitions, theory, and challenges: interdisciplinary perspectives
• Annual Research Review: Positive adjustment to adversity -Trajectories of minimal-impact resilience and emergent resilience
• The Coffee Bean: A Simple Lesson to Create Positive Change (book)
• Effects of a 12-week endurance training program on the physiological response to psychosocial stress in men: a randomized controlled trial
• No man is an island: social resources, stress and mental health at mid-life
• How does the brain deal with cumulative stress? A review with focus on developmental stress, HPA axis function and hippocampal structure in humans
• Just think: The challenges of the disengaged mind (this is the study of people shocking themselves out of boredom)
• Emotion Suppression and Mortality Risk Over a 12-Year Follow-up
• Cumulative Stress and Health
• The Times of Our Lives: Interaction Among Different Biological Periodicities
• Where to shop:
• Our partner store at Fullscript: This is where you can find high-quality supplements and wellness products. Except for our CBD Gummies, any product links mentioned in the show notes below will require an account. Sign up for your free Fullscript account here: https://us.fullscript.com/welcome/nmh/store-start

• Resilient Remedies: This is where you can find our line of trusted, high-quality CBD gummies: https://www.resilientremedies.com/

• Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies.

• Check out our favorite resilience-boosting reads: https://bookshop.org/shop/NMHreads

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2148582312

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

View Details

In this episode of the Joy Lab podcast, we (Dr. Henry Emmons and Dr. Aimee Prasek) reintroduce our Roots of Resilience series, focusing on building resilience and uncovering joy by blending scientific and soulful approaches. And big news! Our Resilience Training program will be added to our NMH community this summer. In this series (and more so in the program) we'll explore foundational aspects of resilience within the three interrelated categories body, mind, and heart or soul. It's an empowering approach to resilience that emphasizes the importance of acknowledging our wholeness for a joyful and resilient life.

Key Moments:

00:00 Welcome to Joy Lab 00:40 Introducing the Roots of Resilience Series 01:55 The Importance of Resilience in Building a Joyful Life 04:02 Exploring the Three Pillars of Resilience: Body, Mind, and Soul 06:03 Empowering Your Resilience and Joy Journey 06:39 Join the NMH Community for the Resilience Training Program 08:22 Closing Thoughts and Inspirational Wisdom

Sources and Notes:

• We referenced the Podcourse in this episode. That series is similar to our Resilience Training Program. To get the most of the course, you may want to follow along in order, beginning with episode #78 and you can visit the Podcourse Page to find all the episodes. However, these episodes can be listened to in any order and you can take action with any strategy that you feel connected to.
• Resilience Quiz and free Mini-Course: Based on decades of clinical experience, we've created a model of resilience that is both helpful and practical. True to our approach at Natural Mental Health, we start with strengths. You'll identify these strengths in your Resilience Type. Your Resilience Type highlights your unique strengths, what fuels your joy, what keeps you in balance, and the lifestyle practices that most nourish you. After you find your Resilience Type, sign up for your free mini-course to receive tailored lifestyle practices (e.g., foods to eat more of, ideal forms of exercise, supplements, and mindfulness activities) that can support your mood, resilience, and overall wellbeing.
• NMH Community: Access lots of extra resilience-boosting resources (like our Sleeping Well Workshop) AND you'll join a group of inspiring folks who play an integral role in keeping this podcast going... which means powerful resources (like this podcourse) stay accessible to everyone. Note: our NMH Community includes the Joy Lab program.
• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life.
• Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies.
• Check out our favorite resilience-boosting reads: https://bookshop.org/shop/NMHreads
• Where to shop:
• Our partner store at Fullscript: This is where you can find high-quality supplements and wellness products. Except for our CBD Gummies, any product links mentioned in the show notes below will require an account. Sign up for your free Fullscript account here: https://us.fullscript.com/welcome/nmh/store-start
• Resilient Remedies: This is where you can find our line of trusted, high-quality CBD gummies: https://www.resilientremedies.com/

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2148582289

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

View Details

We recorded this early in our Joy Lab journey, but it's as true as it was then. Truth is, we’re all wired for resilience. It’s built into all living systems, from a single cell to dynamic global systems. And none of us would be here if we didn't have it. But, have you wondered why we all have different levels of resilience and how it can be boosted? In this episode, we explore what resilience means, how to protect your resilience, how to get it back if it's been depleted, and even how to grow it to a level you might not have thought you could get to.

Key moments:

00:00 Introduction to Joy Lab Podcast 00:47 Understanding the Concept of Resilience 01:39 The Importance of Resilience in Today's World 02:53 How to Protect and Enhance Your Resilience 03:12 Defining Resilience and Its Importance 03:31 The Impact of Resilience on Mental Health 04:34 The Role of Resilience in Overcoming Challenges 05:44 The Depletion of Resilience Due to Continuous Stress 06:26 Understanding the Concept of Your Resilience Container 07:00 Factors Determining the Size of Your Resilience Container 11:02 The Concept of Ordinary Magic in Resilience 13:12 The Shortlist for Resilience 16:45 The Roots of Resilience 26:03 Cultivating a Good Heart for Resilience 27:36 Creating Deep Connections for Resilience 31:00 Conclusion and Invitation to Join Joy Lab Program 31:39 Podcast Closing Remarks and Disclaimers

Joy Lab and Natural Mental Health are community-supported. When you buy through the links below, we may earn a commission. That support helps keeps the Joy Lab podcast free for all!

Links Mentioned:

• Resilience Quiz and free Mini-Course: Based on decades of clinical experience, we've created a model of resilience that is both helpful and practical. True to our approach at Natural Mental Health, we start with strengths. You'll identify these strengths in your Resilience Type. Your Resilience Type highlights your unique strengths, what fuels your joy, what keeps you in balance, and the lifestyle practices that most nourish you. After you find your Resilience Type, sign up for your free mini-course to receive tailored lifestyle practices (e.g., foods to eat more of, ideal forms of exercise, supplements, and mindfulness activities) that can support your mood, resilience, and overall wellbeing.
• Resilient Community: Access lots of extra resilience-boosting resources (like our Sleeping Well Workshop) AND you'll join a group of inspiring folks who play an integral role in keeping this podcast going... which means powerful resources stay accessible to everyone.
• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life.
• Podcasts referenced in this episode:

• 6 Five Lessons on Loving Well

• 12 Five Pathways to Inner Calm

• Ordinary Magic, Resilience in Development

• Summary of the Project Competence Longitudinal Study
• Chemistry of Calm book
• Barbara Kingsolver (Author)
• Mind-Body Dualism: A Critique from a Health Perspective
• Sources of human psychological differences: the Minnesota Study of Twins Reared Apart
• Dr. Kammerer and the Midwife Toads:
• Dr. Kammerer’s book: The Inheritance of Acquired Characteristics

• Radiolab episode: Leaving Your Lamarck

• Shel Silverstein (Author)

• Evidence and other poems by Mary Oliver
• Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies.
• Check out our favorite resilience-boosting reads: https://bookshop.org/shop/NMHreads
• Where to shop:
• Our partner store at Fullscript: This is where you can find high-quality supplements and wellness products. Except for our CBD Gummies, any product links mentioned in the show notes below will require an account. Sign up for your free Fullscript account here: https://us.fullscript.com/welcome/nmh/store-start
• Resilient Remedies: This is where you can find our line of trusted, high-quality CBD gummies: https://www.resilientremedies.com/

Full transcript available: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2148072999

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

View Details

In this episode of the Joy Lab podcast, hosts Dr. Henry Emmons and Dr. Aimee Prasek talk about the intricate relationships between sleep, stress, anxiety, and panic attacks, emphasizing the distinction between panic attacks and anxiety. They discuss the various factors contributing to panic attacks, including genetics, brain chemistry, and stress, and how these can intensify due to lack of sleep. They also discuss nocturnal panic attacks, which abruptly wake individuals from sleep, complicating the cycle of anxiety and sleep disturbance. The conversation highlights the importance of understanding these experiences for accurate diagnosis and treatment. The hosts encourage seeking professional help for panic attacks and stress management, offering a blend of science-based insights and practical advice to navigate these challenges.

Key moments:

00:00 Welcome to Joy Lab 00:40 Diving Deep into Sleep, Anxiety, and Panic Attacks 01:45 Understanding the Intricacies of Panic Attacks 04:02 The Vicious Cycle: Sleep, Stress, and Panic Attacks 06:55 Nocturnal Panic Attacks: A Disturbing Awakening 08:45 Diagnosing and Treating Panic Attacks: Insights from Dr. Emmons 11:46 Closing Thoughts and Resources

Joy Lab and Natural Mental Health are community-supported. When you buy through the links below, we may earn a commission. That support helps keeps the Joy Lab podcast free for all!

Sources and Notes:

• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life. Your Joy Lab membership also includes our NMH Community!

• NMH Community: Access lots of extra resilience-boosting resources (like our Sleeping Well Workshop) AND you'll join a group of inspiring folks who play an integral role in keeping this podcast going... which means powerful resources stay accessible to everyone.

• Free Resilience Quiz and free Mini-Course: Based on decades of clinical experience, we've created a model of resilience that is both helpful and practical. True to our approach at Natural Mental Health, we start with strengths. You'll identify these strengths in your Resilience Type. Your Resilience Type highlights your unique strengths, what fuels your joy, what keeps you in balance, and the lifestyle practices that most nourish you. After you find your Resilience Type, sign up for your free mini-course to receive tailored lifestyle practices (e.g., foods to eat more of, ideal forms of exercise, supplements, and mindfulness activities) that can support your mood, resilience, and overall wellbeing.

• Joy Lab podcast ep. #111: Anxiety Attack vs Panic Attack
• Where to shop:
• Our partner store at Fullscript: This is where you can find high-quality supplements and wellness products. Except for our CBD Gummies, any product links mentioned in the show notes below will require an account. Sign up for your free Fullscript account here: https://us.fullscript.com/welcome/nmh/store-start

• Resilient Remedies: This is where you can find our line of trusted, high-quality CBD gummies: https://www.resilientremedies.com/

• Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies.

• Check out our favorite resilience-boosting reads: https://bookshop.org/shop/NMHreads

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2148576731

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

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In this episode of the Joy Lab podcast, we talk about our updated resilience quiz and the power of identifying your Resilience Type. The new quiz is more focused on innate strengths and is intended to provide insightful and relevant paths to consider as we foster more resilience and live more joyful lives. We'll also highlight the fluid nature ofResilience Types and caution against rigid categorization. It's a good reminder that we all possess a multitude of resilient qualities.

Key moments:

00:00 Introduction to Joy Lab Podcast 00:39 Unveiling the Updated Resilience Quiz 01:33 The Importance of the Resilience Quiz 04:12 Understanding Different Patterns of Anxiety and Depression 08:27 The Evolution of the Resilience Quiz 10:25 The New Resilience Quiz: A More Insightful Approach 12:43 Using the Resilience Quiz for Personal Growth 14:54 Closing Thoughts and Next Steps 15:24 Disclaimer and Terms

Joy Lab and Natural Mental Health are community-supported. When you buy through the links below, we may earn a commission. That support helps keeps the Joy Lab podcast free for all!

Sources and Notes:

• Resilience Quiz and free Mini-Course: Based on decades of clinical experience, we've created a model of resilience that is both helpful and practical. True to our approach at Natural Mental Health, we start with strengths. You'll identify these strengths in your Resilience Type. Your Resilience Type highlights your unique strengths, what fuels your joy, what keeps you in balance, and the lifestyle practices that most nourish you. After you find your Resilience Type, sign up for your free mini-course to receive tailored lifestyle practices (e.g., foods to eat more of, ideal forms of exercise, supplements, and mindfulness activities) that can support your mood, resilience, and overall wellbeing.
• Resilient Community: Access lots of extra resilience-boosting resources (like our Sleeping Well Workshop) AND you'll join a group of inspiring folks who play an integral role in keeping this podcast going... which means powerful resources stay accessible to everyone.
• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life.
• Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies.
• Check out our favorite resilience-boosting reads: https://bookshop.org/shop/NMHreads
• Where to shop:
• Our partner store at Fullscript: This is where you can find high-quality supplements and wellness products. Except for our CBD Gummies, any product links mentioned in the show notes below will require an account. Sign up for your free Fullscript account here: https://us.fullscript.com/welcome/nmh/store-start
• Resilient Remedies: This is where you can find our line of trusted, high-quality CBD gummies: https://www.resilientremedies.com/

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2148464778

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

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In this episode of the Joy Lab podcast, hosts Dr. Henry Emmons and Dr. Aimee Prasek announce the new NMH Mailbag and address a listener's question about the appropriate use of SAD (Seasonal Affective Disorder) lights, discussing optimal usage periods and considerations for adjusting use based on personal response. The discussion also touches on vitamin D supplementation during specific times of the year for those living in northern latitudes, emphasizing the balance between supplement use and natural sun exposure.

Key moments:

00:00 Welcome to Joy Lab 00:39 Diving Into the Mailbag: Co-Creating Joyful Episodes 02:04 Shedding Light on SAD Lights: When to Use Them and Why 06:56 Embracing the Sun: The Natural Alternative to SAD Lights 08:10 Vitamin D and Seasonal Changes: Supplementing for Wellbeing 10:04 Wrapping Up: Co-Creation, Supplements, and a Quote

Joy Lab and Natural Mental Health are community-supported. When you buy through the links below, we may earn a commission. That support helps keeps the Joy Lab podcast free for all!

Sources and Notes:

• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life. Your Joy Lab membership also includes our NMH Community!

• NMH Community: Access lots of extra resilience-boosting resources (like our Sleeping Well Workshop) AND you'll join a group of inspiring folks who play an integral role in keeping this podcast going... which means powerful resources stay accessible to everyone.

• Resilience Quiz and free Mini-Course: Based on decades of clinical experience, we've created a model of resilience that is both helpful and practical. True to our approach at Natural Mental Health, we start with strengths. You'll identify these strengths in your Resilience Type. Your Resilience Type highlights your unique strengths, what fuels your joy, what keeps you in balance, and the lifestyle practices that most nourish you. After you find your Resilience Type, sign up for your free mini-course to receive tailored lifestyle practices (e.g., foods to eat more of, ideal forms of exercise, supplements, and mindfulness activities) that can support your mood, resilience, and overall wellbeing.

• Joy Lab podcast on springtime SAD: The Spring-Time Mood Change to Know About (ep. 121)
• More about SAD, light therapy, and Vitamin D from the NMH blog:
• Seasonal Affective Disorder in the Summer
• What Causes Seasonal Affective Disorder?
• Does Winter Get You Down?
• A Light on Seasonal Affective Disorder: Definition, Treatment, & Prevention
• Natural Approaches for Seasonal Affective Disorder and Supporting Winter Mood
• SAD Light Therapy

• Vitamin D3 Benefits, Dosage, and Side Effects

• Tap into the healing grid! Joy Lab podcast episode #130: drumroll, please... Meet our Updated Joy Lab Program!

• Supplements referenced (see how to shop in bullets below):
• Vitamin D3 (with vitamin K)

• NeuroMood Pure Pack

• Where to shop:

• Our partner store at Fullscript: This is where you can find high-quality supplements and wellness products. Except for our CBD Gummies, any product links mentioned in the show notes below will require an account. Sign up for your free Fullscript account here: https://us.fullscript.com/welcome/nmh/store-start

• Resilient Remedies: This is where you can find our line of trusted, high-quality CBD gummies: https://www.resilientremedies.com/

• Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies.

• Check out our favorite resilience-boosting reads: https://bookshop.org/shop/NMHreads

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2148568573

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

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The Joy Lab podcast, hosted by Dr. Henry Emmons and Dr. Aimee Prasek, aims to help listeners build resilience and discover joy by blending scientific methods with soulful practices. In this episode, we re-introduce the Joy Lab program, now part of the Natural Mental Health (NMH) community. We discuss the program's foundation on the four pillars of Joy: Cognitive Behavioral Therapy (CBT), Positive Psychology, the Science of Mindfulness, and the Wisdom of the Soul, alongside the 12 elements essential for fostering joy such as hope, gratitude, and resilience. Tune in to learn how the experiments within the Program are designed to help you practice and integrate these elements into daily life, aiming for long-term mental health support and flourishing.

Key moments:

00:00 Welcome to Joy Lab: Uncovering Joy Through Science and Soul 00:39 Introducing the Joy Lab Program: A Community of Joy and Resilience 02:59 The Four Pillars of Joy: Building a Joyful Life 05:33 Exploring the 12 Elements of Joy: A Yearly Cycle of Growth 07:15 The Origins and Power of the 12 Elements of Joy 13:24 Joy Lab's Unique Approach: Microdosing Meditation and More 19:02 Dialogue with the Soul: Deepening Our Inner Connection 22:11 The Courage to Face Inner Challenges: Closing Thoughts 23:28 Final Words and a Quote to Ponder

Joy Lab and Natural Mental Health are community-supported. When you buy through the links below, we may earn a commission. That support helps keeps the Joy Lab podcast free for all!

Sources and Notes:

• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life. Your Joy Lab membership also includes our NMH Community!

• NMH Community: Access lots of extra resilience-boosting resources (like our Sleeping Well Workshop) AND you'll join a group of inspiring folks who play an integral role in keeping this podcast going... which means powerful resources stay accessible to everyone.

• Resilience Quiz and free Mini-Course: Based on decades of clinical experience, we've created a model of resilience that is both helpful and practical. True to our approach at Natural Mental Health, we start with strengths. You'll identify these strengths in your Resilience Type. Your Resilience Type highlights your unique strengths, what fuels your joy, what keeps you in balance, and the lifestyle practices that most nourish you. After you find your Resilience Type, sign up for your free mini-course to receive tailored lifestyle practices (e.g., foods to eat more of, ideal forms of exercise, supplements, and mindfulness activities) that can support your mood, resilience, and overall wellbeing.

• Some resources to learn more about positive psychology:
• Learned Optimism by Dr. Martin Seligman
• Flourish by Dr. Martin Seligma

• Positivity by Dr. Barbara Fredrickson

• Classic source to learn more about mindfulness in healthcare applications: Full Catastrophe Living by Dr. Jon Kabat-Zinn

• Fredrickson B. L. (2001). The role of positive emotions in positive psychology. The broaden-and-build theory of positive emotions. The American psychologist, 56(3), 218–226. https://doi.org/10.1037//0003-066x.56.3.218
• Fredrickson B. L. (2004). The broaden-and-build theory of positive emotions. Philosophical transactions of the Royal Society of London. Series B, Biological sciences, 359(1449), 1367–1378. https://doi.org/10.1098/rstb.2004.1512
• Where to shop:
• Our partner store at Fullscript: This is where you can find high-quality supplements and wellness products. Except for our CBD Gummies, any product links mentioned in the show notes below will require an account. Sign up for your free Fullscript account here: https://us.fullscript.com/welcome/nmh/store-start

• Resilient Remedies: This is where you can find our line of trusted, high-quality CBD gummies: https://www.resilientremedies.com/

• Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies.

• Check out our favorite resilience-boosting reads: https://bookshop.org/shop/NMHreads

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2148565801

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

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In this episode of the Joy Lab podcast, Dr. Aimee Prasek will guide you through a visualization exercise to tune into your body and observe the differences in sensations and emotions experienced during a day off of work compared to a typical workday. By stepping into the observing self, you'll watch a 'life movie' play out in two parts; one depicting a leisurely day without work obligations and the other, a busy workday. Throughout the visualization, the focus is on noticing bodily sensations, emotions, and the specific triggers of stress, constriction, or exhaustion. The aim is to cultivate awareness and identify possible contributors of stress along with opportunities for change.

Key moments:

00:00 Welcome to Joy Lab: Unleashing Your Joy 00:26 Diving Into Visualization: Tuning Into Your Body 02:17 The Movie of Your Life: A Day Off Work 04:41 Intermission: A Moment to Savor 05:09 Back to Reality: A Day at Work 07:51 Reflecting on the Experience: Insights and Inner Freedom

Joy Lab and Natural Mental Health are community-supported. When you buy through the links below, we may earn a commission. That support helps keeps the Joy Lab podcast free for all!

Sources and Notes:

• Resilience Quiz and free Mini-Course: Based on decades of clinical experience, we've created a model of resilience that is both helpful and practical. True to our approach at Natural Mental Health, we start with strengths. You'll identify these strengths in your Resilience Type. Your Resilience Type highlights your unique strengths, what fuels your joy, what keeps you in balance, and the lifestyle practices that most nourish you. After you find your Resilience Type, sign up for your free mini-course to receive tailored lifestyle practices (e.g., foods to eat more of, ideal forms of exercise, supplements, and mindfulness activities) that can support your mood, resilience, and overall wellbeing.
• Resilient Community: Access lots of extra resilience-boosting resources (like our Sleeping Well Workshop) AND you'll join a group of inspiring folks who play an integral role in keeping this podcast going... which means powerful resources stay accessible to everyone.
• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life.
• Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies.
• Check out our favorite resilience-boosting reads: https://bookshop.org/shop/NMHreads
• Where to shop:
• Our partner store at Fullscript: This is where you can find high-quality supplements and wellness products. Except for our CBD Gummies, any product links mentioned in the show notes below will require an account. Sign up for your free Fullscript account here: https://us.fullscript.com/welcome/nmh/store-start
• Resilient Remedies: This is where you can find our line of trusted, high-quality CBD gummies: https://www.resilientremedies.com/

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2148565810

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

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In this episode of the Joy Lab podcast, we're sharing a live chat we had in our Natural Mental Health Community. We tackled the topic of burnout, discussing its characteristics, causes, and how it differs from depression. After this episode, we'll share a burnout meditation you can use to illuminate your own possible experiences of burnout and depression. And stay tuned for our burnout series coming up in the next several months. In that series, we'll explore more contributors and antidotes to burnout.

Key moments:

00:00 Welcome to Joy Lab: Uncovering Joy Through Science and Soul 00:39 Introducing the Burnout Series: Understanding and Overcoming Burnout 03:02 Personal Journey: Dr. Emmons' Battle with Early Burnout 07:30 The Rising Crisis of Burnout in Healthcare and Beyond 09:06 Burnout vs. Depression: Exploring the Distinctions 15:54 Addressing Burnout: Strategies and the Importance of Inner Work 17:42 Closing Thoughts and Resources

Joy Lab and Natural Mental Health are community-supported. When you buy through the links below, we may earn a commission. That support helps keeps the Joy Lab podcast free for all!

Sources and Notes:

• Resilience Quiz and free Mini-Course: Based on decades of clinical experience, we've created a model of resilience that is both helpful and practical. True to our approach at Natural Mental Health, we start with strengths. You'll identify these strengths in your Resilience Type. Your Resilience Type highlights your unique strengths, what fuels your joy, what keeps you in balance, and the lifestyle practices that most nourish you. After you find your Resilience Type, sign up for your free mini-course to receive tailored lifestyle practices (e.g., foods to eat more of, ideal forms of exercise, supplements, and mindfulness activities) that can support your mood, resilience, and overall wellbeing.
• Resilient Community: Access lots of extra resilience-boosting resources (like our Sleeping Well Workshop) AND you'll join a group of inspiring folks who play an integral role in keeping this podcast going... which means powerful resources stay accessible to everyone.
• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life.
• Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies.
• Check out our favorite resilience-boosting reads: https://bookshop.org/shop/NMHreads
• Where to shop:
• Our partner store at Fullscript: This is where you can find high-quality supplements and wellness products. Except for our CBD Gummies, any product links mentioned in the show notes below will require an account. Sign up for your free Fullscript account here: https://us.fullscript.com/welcome/nmh/store-start
• Resilient Remedies: This is where you can find our line of trusted, high-quality CBD gummies: https://www.resilientremedies.com/

Full transcript and links mentioned available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2148464777

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

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In this episode of the Joy Lab podcast, hosts Dr. Henry Emmons and Dr. Aimee Prasek talk about lithium orotate, a compound different from the commonly prescribed lithium carbonate used for bipolar disorder. They explore its potential advantages including better brain absorption and fewer side effects at lower doses, while also clarifying that although it should not replace prescribed medications, it may have valuable uses. The conversation also covers how lithium orotate may have a role in clinical practice for mood disorders and depression with a genetic component. The historical context of lithium's use and the repercussions of its bad PR in the past are also noted, alongside emerging research on its possible preventive role for conditions like Alzheimer's.

Key moments:

00:00 Introduction to the Joy Lab Podcast 00:39 Unveiling the Topic: Lithium Orotate 00:57 Understanding the Different Types of Lithium 01:42 The Benefits and Precautions of Lithium Orotate 01:56 Exploring the Nature and Uses of Lithium 03:25 Lithium Orotate in Clinical Practice 09:32 The History and Perception of Lithium 14:12 Lithium's Role in Brain Detoxification and Prevention 16:31 Closing Thoughts and Future Prospects 17:45 Outro and Disclaimer

Joy Lab and Natural Mental Health are community-supported. When you buy through the links below, we may earn a commission. That support helps keeps the Joy Lab podcast free for all!

Sources and Notes:

• Lithium Orotate and Where to shop:
• Our partner store at Fullscript: This is where you can find high-quality supplements and wellness products. Except for our CBD Gummies, any product links mentioned in the show notes below will require an account. Sign up for your free Fullscript account here: https://us.fullscript.com/welcome/nmh/store-start

• Lithium orotate that we like: https://us.fullscript.com/u/catalog/product/U3ByZWU6OlByb2R1Y3QtNzEzMTg

• Resilient Remedies: This is where you can find our line of trusted, high-quality CBD gummies: https://www.resilientremedies.com/

• Resilience Quiz and free Mini-Course: Based on decades of clinical experience, we've created a model of resilience that is both helpful and practical. True to our approach at Natural Mental Health, we start with strengths. You'll identify these strengths in your Resilience Type. Your Resilience Type highlights your unique strengths, what fuels your joy, what keeps you in balance, and the lifestyle practices that most nourish you. After you find your Resilience Type, sign up for your free mini-course to receive tailored lifestyle practices (e.g., foods to eat more of, ideal forms of exercise, supplements, and mindfulness activities) that can support your mood, resilience, and overall wellbeing.

• Resilient Community: Access lots of extra resilience-boosting resources (like our Sleeping Well Workshop) AND you'll join a group of inspiring folks who play an integral role in keeping this podcast going... which means powerful resources stay accessible to everyone.
• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life.
• Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies.
• Corcoran, A. C., Taylor, R. D., & Page, I. H. (1949). Lithium poisoning from the use of salt substitutes. JAMA, 139(11), 685–688. doi:10.1001/jama.1949.02900280001001
• Pacholko, A. G., & Bekar, L. K. (2021). Lithium Orotate: A superior option for lithium therapy?. Brain and Behavior, 11, e2262. https://doi.org/10.1002/brb3.2262
• Strobusch, A. D., & Jefferson, J. W. (1980). The Checkered History of Lithium in Medicine. Pharmacy in History, 22(2), 72–76. http://www.jstor.org/stable/41109216
• New York Time's article about possible lithium chloride deaths.
• Time article about possible lithium chloride deaths.
• Check out our favorite resilience-boosting reads: https://bookshop.org/shop/NMHreads

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2148536245

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

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In this episode of the Joy Lab podcast, hosts Dr. Henry Emmons and Dr. Aimee Prasek explore the concept of simplicity in creating change, focusing on the significance of a simple, joy-filled approach to self-care. They challenge the overly simplistic strategy of relying on a single solution for mental health issues, advocating instead for a multifaceted and gentle approach to self-care that combines science with soul. The conversation emphasizes the importance of self-acceptance, community support, and engaging in simple, joyous activities that can lead to significant wellbeing gains.

Key moments:

00:00 Introduction to Joy Lab Podcast 00:38 The Power of Simplicity in Creating Change 03:02 The Importance of Self-Care and Overcoming Resistance 04:45 The Concept of Self-Care as a Way of Being 05:48 The Power of Simple Activities in Boosting Wellbeing 06:18 The Power of Simplicity in Ancient Wisdom 09:30 The Role of Community in Self-Care 10:55 The Challenges of Changing Behaviors and Staying Motivated 11:56 The Metaphor of Companion Planting in Self-Care 13:02 Closing Thoughts 13:14 Outro and Medical Disclaimer

Joy Lab and Natural Mental Health are community-supported. When you buy through the links below, we may earn a commission. That support helps keeps the Joy Lab podcast free for all!

Sources and Notes:

• Resilience Quiz and free Mini-Course: Based on decades of clinical experience, we've created a model of resilience that is both helpful and practical. True to our approach at Natural Mental Health, we start with strengths. You'll identify these strengths in your Resilience Type. Your Resilience Type highlights your unique strengths, what fuels your joy, what keeps you in balance, and the lifestyle practices that most nourish you. After you find your Resilience Type, sign up for your free mini-course to receive tailored lifestyle practices (e.g., foods to eat more of, ideal forms of exercise, supplements, and mindfulness activities) that can support your mood, resilience, and overall wellbeing.
• Resilient Community: Access lots of extra resilience-boosting resources (like our Sleeping Well Workshop) AND you'll join a group of inspiring folks who play an integral role in keeping this podcast going... which means powerful resources stay accessible to everyone.
• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life.
• Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies.
• Where to shop:
• Our partner store at Fullscript: This is where you can find high-quality supplements and wellness products. Except for our CBD Gummies, any product links mentioned in the show notes below will require an account. Sign up for your free Fullscript account here: https://us.fullscript.com/welcome/nmh/store-start
• Resilient Remedies: This is where you can find our line of trusted, high-quality CBD gummies: https://www.resilientremedies.com/

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2148560855

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

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In this episode of the Joy Lab Podcast, hosts Dr. Henry Emmons and Dr. Aimee Prasek talk about the cephalic phase of digestion and how mindful eating can promote better digestion. What's the cephalic phase of digestion? Glad you asked! The cephalic (head) phase of digestion is triggered by the sight and smell of food, continues on as you taste and savor your food, and here's the kicker: it can influence about 30 to 40% of the total digestive response. Mindful eating practices are perfect to support this phase of digestion. Tune in for some strategies to help you eat more mindfully and support this important aspect of digestion.

Key moments:

00:00 Introduction to Joy Lab Podcast 00:39 The Impact of Food on Mood 01:31 The Cephalic Phase of Digestion 03:02 The Importance of Mindful Eating 03:19 The Evolutionary Perspective on Savoring Food and Mindful Eating 06:56 The Role of Stress in Digestion 08:29 The Practice of Mindful Eating 12:01 The Benefits of Family Meals 14:36 Closing Thoughts and Tips for Mindful Eating 15:40 Outro and Medical Disclaimer

Joy Lab and Natural Mental Health are community-supported. When you buy through the links below, we may earn a commission. That support helps keeps the Joy Lab podcast free for all!

Sources and Notes:

• Resilience Quiz and free Mini-Course: Based on decades of clinical experience, we've created a model of resilience that is both helpful and practical. True to our approach at Natural Mental Health, we start with strengths. You'll identify these strengths in your Resilience Type. Your Resilience Type highlights your unique strengths, what fuels your joy, what keeps you in balance, and the lifestyle practices that most nourish you. After you find your Resilience Type, sign up for your free mini-course to receive tailored lifestyle practices (e.g., foods to eat more of, ideal forms of exercise, supplements, and mindfulness activities) that can support your mood, resilience, and overall wellbeing.
• Resilient Community: Access lots of extra resilience-boosting resources (like our Sleeping Well Workshop) AND you'll join a group of inspiring folks who play an integral role in keeping this podcast going... which means powerful resources stay accessible to everyone.
• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life.
• Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies.
• Mindful eating practice.
• Check out our favorite resilience-boosting reads: https://bookshop.org/shop/NMHreads
• Where to shop:
• Our partner store at Fullscript: This is where you can find high-quality supplements and wellness products. Except for our CBD Gummies, any product links mentioned in the show notes below will require an account. Sign up for your free Fullscript account here: https://us.fullscript.com/welcome/nmh/store-start
• Resilient Remedies: This is where you can find our line of trusted, high-quality CBD gummies: https://www.resilientremedies.com/

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2148536759

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

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Feeling stressed lately? Our stress responses are being activated by a lot of stressors floating around lately. That's why we wanted to replay this episode that digs more into stress and reclaiming balance. As we'll get into, stress is generally fine as long as it recedes in a reasonable amount of time. If that doesn’t happen, we can lock ourselves into a chronic state of stress. That's where equanimity can come in. In this episode, we explore equanimity (we also like to call it inner calm), the science behind it, and how it has been sought after throughout human history. We share some learnings from those quests and five pathways to experiment with to help ease our stress responses and bring more equanimity back into our lives–even after just a single equanimity practice.

IN THIS EPISODE:

00:00 Introduction to Joy Lab Podcast

00:43 Understanding the Concept of Equanimity

02:12 Historical Perspectives on Equanimity

03:50 Personal Experiences with Equanimity

10:12 The Neuroscience of Equanimity

13:38 The Science of Equanimity

19:21 Pathways to Inner Calm and Equanimity

27:33 Conclusion and Final Thoughts

KEY TAKEAWAYS:

• Equanimity is defined as an even-minded mental state where clear action can come from. It is not the same as indifference or apathy.
• Stress is not a bad thing, it is a normal and healthy reaction. But it is essential that we learn to respond to it in more healthy ways.
• Individuals taught practices that helped them cultivate equanimity respond more calmly to a stressor and rebound more quickly compared to individuals who have not engaged in an equanimity practice.

Sources and Notes:

• Resilience Quiz and free Mini-Course: Based on decades of clinical experience, we've created a model of resilience that is both helpful and practical. True to our approach at Natural Mental Health, we start with strengths. You'll identify these strengths in your Resilience Type. Your Resilience Type highlights your unique strengths, what fuels your joy, what keeps you in balance, and the lifestyle practices that most nourish you. After you find your Resilience Type, sign up for your free mini-course to receive tailored lifestyle practices (e.g., foods to eat more of, ideal forms of exercise, supplements, and mindfulness activities) that can support your mood, resilience, and overall wellbeing.
• Resilient Community: Access lots of extra resilience-boosting resources (like our Sleeping Well Workshop) AND you'll join a group of inspiring folks who play an integral role in keeping this podcast going... which means powerful resources stay accessible to everyone.
• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life.
• Joan Halifax: https://gratefulness.org/resource/equanimity-the-fourth-abode/
• Pema Chodron: https://pemachodronfoundation.org/product/working-directly-with-the-mind-audio-download/
• Interoceptive Awareness Skills for Emotion Regulation- Theory and Approach of Mindful Awareness in Body-Oriented Therapy (MABT): https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5985305/
• Mindfulness and Psychological Process: http://www.contemplativemind.org/enewsletter/2011_Spring/Mindfulness_and_Psychology-Mark_Williams.pdf
• Moving beyond Mindfulness- Defining Equanimity as an Outcome Measure in Meditation and Contemplative Research: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4350240/#R148
• Mind over Matter: Reappraising Arousal Improves Cardiovascular and Cognitive Responses to Stress: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3410434/
• Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies.
• Check out our favorite resilience-boosting reads: https://bookshop.org/shop/NMHreads
• Where to shop:
• Our partner store at Fullscript: This is where you can find high-quality supplements and wellness products. Except for our CBD Gummies, any product links mentioned in the show notes below will require an account. Sign up for your free Fullscript account here: https://us.fullscript.com/welcome/nmh/store-start
• Resilient Remedies: This is where you can find our line of trusted, high-quality CBD gummies: https://www.resilientremedies.com/

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2148560136

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

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In this episode, we're talking about the relationship between viruses and depression. We'll cover how viral illnesses can negatively impact mood, how this process is completely natural, and how it can go awry. We'll hit on the role of inflammation, and how mood-regulating chemicals in the brain such as serotonin and dopamine can get disrupted. And of course, we'll cover some strategies to help restore our system after clearing a virus (i.e., rest, hydration, a nutrient-rich diet, and supportive supplements).

KEY MOMENTS:

00:00 Introduction to Joy Lab Podcast

00:38 Understanding Viruses and Mental Health

01:32 Personal Experience with Viral Illness

02:10 The Science Behind Viral Illness and Mood

04:39 The Role of the Immune System in Mood Regulation

07:44 Understanding Postviral Fatigue and Syndrome

10:40 Strategies for Mood Support After Clearing a Virus

11:57 The Role of Nutrition and Supplements in Recovery

15:11 Closing Thoughts and Quote

15:57 Disclaimer and Conclusion

Joy Lab and Natural Mental Health are community-supported. When you buy through the links below, we may earn a commission. That support helps keeps the Joy Lab podcast free for all!

Sources and Notes:

• Resilience Quiz and free Mini-Course: Based on decades of clinical experience, we've created a model of resilience that is both helpful and practical. True to our approach at Natural Mental Health, we start with strengths. You'll identify these strengths in your Resilience Type. Your Resilience Type highlights your unique strengths, what fuels your joy, what keeps you in balance, and the lifestyle practices that most nourish you. After you find your Resilience Type, sign up for your free mini-course to receive tailored lifestyle practices (e.g., foods to eat more of, ideal forms of exercise, supplements, and mindfulness activities) that can support your mood, resilience, and overall wellbeing.
• Resilient Community: Access lots of extra resilience-boosting resources (like our Sleeping Well Workshop) AND you'll join a group of inspiring folks who play an integral role in keeping this podcast going... which means powerful resources stay accessible to everyone.
• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life.
• Dantzer R. (2006). Cytokine, sickness behavior, and depression. Neurologic clinics, 24(3), 441–460. Access here.
• Dantzer, R., O'Connor, J. C., Freund, G. G., Johnson, R. W., & Kelley, K. W. (2008). From inflammation to sickness and depression: when the immune system subjugates the brain. Nature reviews. Neuroscience, 9(1), 46–56. Access here.
• Supplements noted (to shop, sign up for your free Fullscript account here: https://us.fullscript.com/welcome/nmh/store-start):
• Immune Support Packets (comprehensive blend of many ingredients discussed in this episode)
• Vitamin C

• Ascorbic Acid capsules (Vitamin C)

• Omega 3's

• NeuroMood Pure Pack (Comprehensive daily packet providing vitamins, minerals, essential fatty acids, amino acids, and curcumin)
• OmegAvail Hi-Po (provides a potent 1600 mg of EPA/DHA per serving)

• Omega 3 DHA Vegan (this formulation originates from the microalga Schizochytrium sp., offering a high-quality alternative to animal-based food sources)

• Zinc

• UltraZin Zinc (enhanced absorption zinc)

• Mushroom and immune support blends

• Immunitone Plus (botanicals + mushroom extracts)

• M/R/S Mushroom Formula (combination of maitake, reishi and shiitake mushroom)

• Where to shop:

• Our partner store at Fullscript: This is where you can find high-quality supplements and wellness products. Except for our CBD Gummies, any product links mentioned in the show notes below will require an account. Sign up for your free Fullscript account here: https://us.fullscript.com/welcome/nmh/store-start

• Resilient Remedies: This is where you can find our line of trusted, high-quality CBD gummies: https://www.resilientremedies.com/

• Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies.

• Check out our favorite resilience-boosting reads: https://bookshop.org/shop/NMHreads

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2148560676

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

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In this episode, we discuss the impact of social media on mental health, focusing on the concepts of social comparison and social savoring. One route that social media can take to tank our mood has to do with social comparison, where we evaluate our own worth based on others. However, the negative impacts of this can be reduced through the practice of social savoring, which aims at deriving joy from other's experiences. We'll talk about how this approach can help us shift our personal story-telling in such a way that actually boosts our mood. Key moments:

00:00 Introduction to Joy Lab Podcast 00:39 The Impact of Social Media on Mental Health 02:41 Understanding Social Comparison and Social Savoring 06:56 The Role of Social Media in Social Comparisons 10:39 The Power of Changing Our Social Media Narratives 16:50 The Role of the Prefrontal Cortex in Managing Emotions 19:26 Closing Thoughts and Wisdom from Thich Nhat Hanh 19:54 Outro and Disclaimer

Joy Lab and Natural Mental Health are community-supported. When you buy through the links below, we may earn a commission. That support helps keeps the Joy Lab podcast free for all!

Sources and Notes:

• Resilience Quiz and free Mini-Course: Based on decades of clinical experience, we've created a model of resilience that is both helpful and practical. True to our approach at Natural Mental Health, we start with strengths. You'll identify these strengths in your Resilience Type. Your Resilience Type highlights your unique strengths, what fuels your joy, what keeps you in balance, and the lifestyle practices that most nourish you. After you find your Resilience Type, sign up for your free mini-course to receive tailored lifestyle practices (e.g., foods to eat more of, ideal forms of exercise, supplements, and mindfulness activities) that can support your mood, resilience, and overall wellbeing.
• Resilient Community: Access lots of extra resilience-boosting resources (like our Sleeping Well Workshop) AND you'll join a group of inspiring folks who play an integral role in keeping this podcast going... which means powerful resources stay accessible to everyone.
• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life.
• Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies.
• Fardouly J., Pinkus R., & Vartanian L. (2017). The impact of appearance comparisons made through social media, traditional media, and in-person in women's everyday lives. Access here.
• Corning, A., Krumm A., & Smitham, L. (2006). Differential social comparison processes in women with and without eating disorder symptoms. Access here.
• Pinkasavage E., Arigo D., & Schumacher L. (2015). Social comparison, negative body image, and disordered eating behavior: the moderating role of coping style. Access here.
• Myers, T. & Crowther, J. (2009). Social comparison as a predictor of body dissatisfaction: a meta-analytic review. Access here.
• Seabrook, E., Kern, M., & Rickard, N. (2016). Social networking sites, depression, and anxiety: a systematic review. Access here.
• Check out our favorite resilience-boosting reads: https://bookshop.org/shop/NMHreads
• Where to shop:
  • Our partner store at Fullscript: This is where you can find high-quality supplements and wellness products. Except for our CBD Gummies, any product links mentioned in the show notes below will require an account. Sign up for your free Fullscript account here: https://us.fullscript.com/welcome/nmh/store-start
  • Resilient Remedies: This is where you can find our line of trusted, high-quality CBD gummies: https://www.resilientremedies.com/

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

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In this episode, we discuss the variations of Seasonal Affective Disorder (SAD) and mood shifts that surface in different seasons... particularly the less-talked-about shift that can happen between mid-February and April. This is a time when individuals might feel more agitated and overactive compared to typical winter depression. We'll talk about some key strategies to consider such as awareness and wait-it-out, light adjustment, focusing on sleep, physical movement, dietary changes, and certain supplements. Remember, this is a natural transition and, at the same time, it's always a good idea to work with a medical professional if symptoms persist.

Key moments:

00:00 Introduction to the Joy Lab Podcast 00:38 Understanding Seasonal Mood Changes 04:04 Strategies for Managing Seasonal Mood Shifts 11:40 Natural Therapies for Seasonal Mood Shifts 13:45 Closing Thoughts and Whitman Quote 14:23 Outro and Disclaimer

Joy Lab and Natural Mental Health are community-supported. When you buy through the links below, we may earn a commission. That support helps keeps the Joy Lab podcast free for all!

Sources and Notes:

• Resilience Quiz and free Mini-Course: Based on decades of clinical experience, we've created a model of resilience that is both helpful and practical. True to our approach at Natural Mental Health, we start with strengths. You'll identify these strengths in your Resilience Type. Your Resilience Type highlights your unique strengths, what fuels your joy, what keeps you in balance, and the lifestyle practices that most nourish you. After you find your Resilience Type, sign up for your free mini-course to receive tailored lifestyle practices (e.g., foods to eat more of, ideal forms of exercise, supplements, and mindfulness activities) that can support your mood, resilience, and overall wellbeing.
• Soothing Diet: Focus on the Resilient Diet and consider the food list from your Resilience Type mini-course
• Supplements Discussed and Where to Shop:
• Our partner store at Fullscript: This is where you can find high-quality supplements and wellness products. Except for our CBD Gummies, any product links mentioned in the show notes below will require an account. Sign up for your free Fullscript account here: https://us.fullscript.com/welcome/nmh/store-start
• Magnesium L-threonate
• L-Theanine
• Neurocalm

• Best Rest Formula

• Resilient Remedies: This is where you can find our line of trusted, high-quality CBD gummies: https://www.resilientremedies.com/

• CBD Calm

• CBD Sleep

• Resilient Community: Access lots of extra resilience-boosting resources (like our Sleeping Well Workshop) AND you'll join a group of inspiring folks who play an integral role in keeping this podcast going... which means powerful resources stay accessible to everyone.

• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life.
• Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies.
• Check out our favorite resilience-boosting reads: https://bookshop.org/shop/NMHreads

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2148464779

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

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In this episode, we're replaying a special LIVE chat from our Natural Mental Health Resilient Community. In this chat, we briefly talk about what resilience is and how self-acceptance and connection are critical factors in building resilience. We also highlight a very common obstacle known as the 'positive-negative asymmetry effect' or our human tendency to dwell on negative information more than positive information. This can be an obstacle to self-acceptance and it's important to call out. This chat also ends with a guided practice led by Dr. Henry Emmons, focusing on self-acceptance and the practice of letting go of self-judgement.

Key moments:

00:00 Introduction to the Joy Lab Podcast 00:32 Understanding Resilience 02:33 Key Aspects of Resilience: Self Acceptance and Connection 03:35 The Role of Self Acceptance in Resilience 04:13 The Power of Connection in Building Resilience 04:20 Overcoming Obstacles to Self Acceptance 05:18 Understanding the Positive Negative Asymmetry Effect 07:36 Practical Exercise for Self Acceptance 22:08 Closing Remarks and Appreciation 23:21 Important Disclaimers and Terms

Joy Lab and Natural Mental Health are community-supported. When you buy through the links below, we may earn a commission. That support helps keeps the Joy Lab podcast free for all!

Sources and Notes:

• Resilience Quiz and free Mini-Course: Based on decades of clinical experience, we've created a model of resilience that is both helpful and practical. True to our approach at Natural Mental Health, we start with strengths. You'll identify these strengths in your Resilience Type. Your Resilience Type highlights your unique strengths, what fuels your joy, what keeps you in balance, and the lifestyle practices that most nourish you. After you find your Resilience Type, sign up for your free mini-course to receive tailored lifestyle practices (e.g., foods to eat more of, ideal forms of exercise, supplements, and mindfulness activities) that can support your mood, resilience, and overall wellbeing.
• Resilient Community: Access lots of extra resilience-boosting resources (like our Sleeping Well Workshop) AND you'll join a group of inspiring folks who play an integral role in keeping this podcast going... which means powerful resources stay accessible to everyone.
• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life.
• Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies.
• Check out our favorite resilience-boosting reads: https://bookshop.org/shop/NMHreads
• Where to shop:
• Our partner store at Fullscript: This is where you can find high-quality supplements and wellness products. Except for our CBD Gummies, any product links mentioned in the show notes below will require an account. Sign up for your free Fullscript account here: https://us.fullscript.com/welcome/nmh/store-start
• Resilient Remedies: This is where you can find our line of trusted, high-quality CBD gummies: https://www.resilientremedies.com/

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2148541330

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

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Fad diets generally focus on foods to ban from your plate. It's an approach that can lead to an effect we get into in this episode called the "what the hell effect." And it's spot-on. So, how can that effect be avoided? We'll highlight an approach that focuses not just on foods to add, but paying attention to how those foods add to your mental health. Be sure to take our Resilience Quiz and sign up for your free mini-course for ideas of foods to add.

Key moments:

00:00 Introduction to Joy Lab Podcast 00:42 The Importance of Nourishing Food 01:25 The Problem with Restrictive Diets 02:03 Personal Journey and Philosophy on Nutrition 03:28 The Impact of Modern Food Choices 04:17 The Importance of Variety in Diet 06:02 The Psychology of Eating and Dieting 08:41 The Power of Positive Eating Habits 11:27 The Role of Diet in Mental Health 15:40 Key Factors in a Mood-Boosting Diet 17:35 Closing Thoughts and Future Topics 18:20 Podcast Wrap-up and Disclaimer

Joy Lab and Natural Mental Health are community-supported. When you buy through the links below, we may earn a commission. That support helps keeps the Joy Lab podcast free for all!

Sources and Notes:

• Polivy, J., & Herman, C. P. (2020). Overeating in Restrained and Unrestrained Eaters. Frontiers in nutrition, 7, 30. Access here.
• Crum, A. J., Corbin, W. R., Brownell, K. D., & Salovey, P. (2011). Mind over milkshakes: mindsets, not just nutrients, determine ghrelin response. Health psychology : official journal of the Division of Health Psychology, American Psychological Association, 30(4), 424–431. Access here.
• Related Joy Lab podcast episode: Your Unique Diet for Mental Health (Depression and Anxiety Coping Skills Podcourse)
• Resilience Quiz and free Mini-Course: Based on decades of clinical experience, we've created a model of resilience that is both helpful and practical. True to our approach at Natural Mental Health, we start with strengths. You'll identify these strengths in your Resilience Type. Your Resilience Type highlights your unique strengths, what fuels your joy, what keeps you in balance, and the lifestyle practices that most nourish you. After you find your Resilience Type, sign up for your free mini-course to receive tailored lifestyle practices (e.g., foods to eat more of, ideal forms of exercise, supplements, and mindfulness activities) that can support your mood, resilience, and overall wellbeing.
• Resilient Community: Access lots of extra resilience-boosting resources (like our Sleeping Well Workshop) AND you'll join a group of inspiring folks who play an integral role in keeping this podcast going... which means powerful resources stay accessible to everyone.
• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life.
• Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies.
• Check out our favorite resilience-boosting reads: https://bookshop.org/shop/NMHreads
• Where to shop:
• Our partner store at Fullscript: This is where you can find high-quality supplements and wellness products. Except for our CBD Gummies, any product links mentioned in the show notes below will require an account. Sign up for your free Fullscript account here: https://us.fullscript.com/welcome/nmh/store-start
• Resilient Remedies: This is where you can find our line of trusted, high-quality CBD gummies: https://www.resilientremedies.com/

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2148464775

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

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In this episode, we're talking about the relationship of joy and uncertainty. Uncertainty usually gets a bad rap, but we're wired to navigate uncertainty far more elegantly than we might believe. We'll highlight how initially, uncertainty can lead to discomfort. However, the next step in this process is often a draw to be present, savor something, and connect with others.

Key moments:

00:00 Introduction to Joy Lab Podcast 00:38 Exploring the Element of Savoring 01:22 The Joy of Certainty...Really?! 02:00 The Role of Uncertainty in Joy 02:32 The Surprising Strategy to Boost Savoring 05:38 The Impact of Uncertainty on Savoring: A Study 08:17 Understanding the Human Response to Uncertainty 10:00 The Power of Savoring in the Face of Uncertainty 13:33 The Role of Awareness in Embracing Uncertainty 14:54 Closing Thoughts and Wisdom from Pierre de Ronsard 15:09 Outro and Disclaimer

Joy Lab and Natural Mental Health are community-supported. When you buy through the links below, we may earn a commission. That support helps keeps the Joy Lab podcast free for all!

Sources and Notes:

• Resilience Quiz and free Mini-Course: Based on decades of clinical experience, we've created a model of resilience that is both helpful and practical. True to our approach at Natural Mental Health, we start with strengths. You'll identify these strengths in your Resilience Type. Your Resilience Type highlights your unique strengths, what fuels your joy, what keeps you in balance, and the lifestyle practices that most nourish you. After you find your Resilience Type, sign up for your free mini-course to receive tailored lifestyle practices (e.g., foods to eat more of, ideal forms of exercise, supplements, and mindfulness activities) that can support your mood, resilience, and overall wellbeing.
• Resilient Community: Access lots of extra resilience-boosting resources (like our Sleeping Well Workshop) AND you'll join a group of inspiring folks who play an integral role in keeping this podcast going... which means powerful resources stay accessible to everyone.
• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life.
• Gregory, A. L., Quoidbach, J., Haase, C. M., & Piff, P. K. (2023). Be here now: Perceptions of uncertainty enhance savoring. Emotion, 23(1), 30–40. Access here.
• Dr. Lucy Hone's website, "Coping with Loss"
• Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies.
• Check out our favorite resilience-boosting reads: https://bookshop.org/shop/NMHreads
• Where to shop:
• Our partner store at Fullscript: This is where you can find high-quality supplements and wellness products. Except for our CBD Gummies, any product links mentioned in the show notes below will require an account. Sign up for your free Fullscript account here: https://us.fullscript.com/welcome/nmh/store-start
• Resilient Remedies: This is where you can find our line of trusted, high-quality CBD gummies: https://www.resilientremedies.com/

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2148464617

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

View Details

In this episode, we explore the power of movement and how it differs from exercise. Why distinguish between the two? Because movement can offer unique benefits for mental health and overall wellbeing. Drawing from personal experiences as well as relevant research, we'll highlight ways to embrace simple, daily movements that can support mood, memory, sleep, and overall wellbeing.

Key moments:

00:00 Introduction to Joy Lab Podcast

00:38 The Importance of Movement vs Exercise

04:02 Personal Experiences and Insights on Movement

06:10 The Science Behind Movement and Exercise

08:47 The Role of Exercise in Stress Management

12:45 Practical Strategies for Incorporating More Movement

16:55 Closing Thoughts and Resources

18:10 Disclaimer and Conclusion

Joy Lab and Natural Mental Health are community-supported. When you buy through the links below, we may earn a commission. That support helps keeps the Joy Lab podcast free for all!

Sources and Notes:

• Resilience Quiz and free Mini-Course: Based on decades of clinical experience, we've created a model of resilience that is both helpful and practical. True to our approach at Natural Mental Health, we start with strengths. You'll identify these strengths in your Resilience Type. Your Resilience Type highlights your unique strengths, what fuels your joy, what keeps you in balance, and the lifestyle practices that most nourish you. After you find your Resilience Type, sign up for your free mini-course to receive tailored lifestyle practices (e.g., foods to eat more of, ideal forms of exercise, supplements, and mindfulness activities) that can support your mood, resilience, and overall wellbeing.
• Resilient Community: Access lots of extra resilience-boosting resources (like our Sleeping Well Workshop) AND you'll join a group of inspiring folks who play an integral role in keeping this podcast going... which means powerful resources stay accessible to everyone.
• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life.
• Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies.
• Check out our favorite resilience-boosting reads: https://bookshop.org/shop/NMHreads
• Where to shop:
• Our partner store at Fullscript: This is where you can find high-quality supplements and wellness products. Except for our CBD Gummies, any product links mentioned in the show notes below will require an account. Sign up for your free Fullscript account here: https://us.fullscript.com/welcome/nmh/store-start
• Resilient Remedies: This is where you can find our line of trusted, high-quality CBD gummies: https://www.resilientremedies.com/

Transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2148464616

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

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n this episode, we dive deep into the concept of 'savoring,' an often-dismissed element of joy, packed with transformative potentsial. We'll highlight how savoring is an essential aspect of emotional regulation, a skill we can improve with practice, and a powerful tool to tap into and even recalibrate our dopamine system.

Key moments:

00:00 Introduction to the Joy Lab Podcast

00:36 Exploring the Element of Savoring

01:28 The Science Behind Savoring

02:24 The Power of Savoring in Daily Life

07:26 Savoring and the Dopamine System

15:14 The Role of Savoring in Emotional Regulation

20:45 Personal Experiences with Savoring

25:08 The Many Ways to Savor

25:50 Closing Thoughts and Invitation to the Joy Lab Program

Joy Lab and Natural Mental Health are community-supported. When you buy through the links below, we may earn a commission. That support helps keeps the Joy Lab podcast free for all!

Sources and Notes:

• Resilience Quiz and free Mini-Course: Based on decades of clinical experience, we've created a model of resilience that is both helpful and practical. True to our approach at Natural Mental Health, we start with strengths. You'll identify these strengths in your Resilience Type. Your Resilience Type highlights your unique strengths, what fuels your joy, what keeps you in balance, and the lifestyle practices that most nourish you. After you find your Resilience Type, sign up for your free mini-course to receive tailored lifestyle practices (e.g., foods to eat more of, ideal forms of exercise, supplements, and mindfulness activities) that can support your mood, resilience, and overall wellbeing.
• Resilient Community: Access lots of extra resilience-boosting resources (like our Sleeping Well Workshop) AND you'll join a group of inspiring folks who play an integral role in keeping this podcast going... which means powerful resources stay accessible to everyone.
• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life.
• Bryant, F. B. (2021). Current Progress and Future Directions for Theory and Research on Savoring. Frontiers in Psychology, 12. doi: 10.3389/fpsyg.2021.771698.
• Parker-Pope, T. (January 3, 2022). Diets Make You Feel Bad. Try Training Your Brain Instead. The New York Times.
• Wilson, K. A., & MacNamara, A. (2021). Savor the moment: Willful increase in positive emotion and the persistence of this effect across time. Psychophysiology, 58. doi: 10.1111/psyp.13754
• Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies.
• Check out our favorite resilience-boosting reads: https://bookshop.org/shop/NMHreads
• Where to shop:
• Our partner store at Fullscript: This is where you can find high-quality supplements and wellness products. Except for our CBD Gummies, any product links mentioned in the show notes below will require an account. Sign up for your free Fullscript account here: https://us.fullscript.com/welcome/nmh/store-start
• Resilient Remedies: This is where you can find our line of trusted, high-quality CBD gummies: https://www.resilientremedies.com/

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2148464615

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

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In this episode, we discuss the importance of sleep for good mental health. We'll dig into the psychobiological model of sleep to help identify some tailored strategies you can use to improve your sleep. The factors we focus on are cognitive de-arousal (calm your mind), physiological de-arousal (calm your body), daytime facilitation of nighttime sleep (calm an over-active stress response), and sleep stimulus control (bedtime rituals!). See the show notes below for more information on the strategies noted in this episode.

Key moments:

00:00 Introduction to the Joy Lab Podcast

00:39 The Importance of Sleep for Mental Health

03:41 The Psychobiological Model for Sleep

04:55 Strategies for Cognitive De Arousal

07:15 Physiological De Arousal and Its Impact on Sleep

12:38 Daytime Facilitation of Nighttime Sleep

15:18 Sleep Stimulus Control and Its Importance

19:47 Closing Thoughts and a Lullaby

20:32 Outro and Disclaimer

Joy Lab and Natural Mental Health are community-supported. When you buy through the links below, we may earn a commission. That support helps keeps the Joy Lab podcast free for all!

Sources and Notes:

• Shop our partner store at Fullscript: This is where you can find high-quality supplements and wellness products. Except for our CBD Gummies, any product links mentioned in the show notes below will require an account. Sign up for your free Fullscript account here: https://us.fullscript.com/welcome/nmh/store-start
• Aromatherapy massage oils to support sleep (use day or night):
• Determined and Passionate types: Try this oil blend.
• Enthusiastic and Creative types: Try this oil blend.

• Mindful and Grounded types: Try this oil blend.

• Aromatherapy morning routine (ideal for grounded and mindful types): During your morning shower, rub the area around your kidneys (your lower back is close enough). After a bit of massage in that area, turn your back away from the water and then massage a few drops of diluted rosemary or spruce oil in the same area. Massage and breathe deeply as the aroma fills your shower. Both of these oils mimic adrenal hormones and can help stimulate the adrenal cortex, giving a natural energy boost to your morning when you're having a rough time waking up.

• Aromatherapy Evening routine (ideal for enthusiastic, passionate, creative, and determined): Try a warm bath or warm forehead compress with a few diluted essential oils to calm and soothe your system and cue your relaxation response. Try essential oils like lavender, ylang ylang, frankincense or rose. Another great option is using an aromatherapy inhaler.
• Important note about aromatherapy: don’t apply oils “neat” to your skin. “Neat” refers to oils that have not been diluted with something like a carrier oil. Neat application is only advised in very specific circumstances and under the watch of your primary physician or a specialist. No matter how you use them, be sure you purchase a trusted brand that offers the highest quality oils and recommends safe application. Talk to your doctor before use if you are taking any medications or may have an allergy or sensitivity to an oil.
• Our favorite magnesium products to support sleep:
• Magnesium L-threonate (seems to support sleep and mood better than other forms of magnesium)
• Magnesium glycerinate (can be easier on the stomach)
• Topical Magnesium:
• Magnesium Spray

• Magnesium Lotion

• Resilient Remedies: This is where you can find our line of trusted, high-quality CBD gummies: https://www.resilientremedies.com/

• Resilience Quiz and free Mini-Course: Based on decades of clinical experience, we've created a model of resilience that is both helpful and practical. True to our approach at Natural Mental Health, we start with strengths. You'll identify these strengths in your Resilience Type. Your Resilience Type highlights your unique strengths, what fuels your joy, what keeps you in balance, and the lifestyle practices that most nourish you. After you find your Resilience Type, sign up for your free mini-course to receive tailored lifestyle practices (e.g., foods to eat more of, ideal forms of exercise, supplements, and mindfulness activities) that can support your mood, resilience, and overall wellbeing.
• Resilient Community: Access lots of extra resilience-boosting resources (like our Sleeping Well Workshop) AND you'll join a group of inspiring folks who play an integral role in keeping this podcast going... which means powerful resources stay accessible to everyone.
• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life.
• Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies.
• Check out our favorite resilience-boosting reads: https://bookshop.org/shop/NMHreads

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2148464613

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

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In this episode, we're revisiting an older episode on the power of inspiration. Inspiration is a powerful aspect of personal growth and mental health and there are ways we can nurture the inner-aspects of this element so it's more likely to show up in our lives. Inspiration is also a key factor in achieving goals and resolutions... as are the fallow periods when inspiration seems to b running dry. Those periods can offer the rest and renewal that is essential for inspiration to rise out of.

Key moments:

00:00 Introduction to the Joy Lab Podcast

00:36 Revisiting Inspiration 101

01:33 Understanding the Element of Inspiration

03:36 The Role of Inspiration in Task Completion

05:03 Personal Experiences with Inspiration

08:13 The Importance of Inspiration in Daily Life

09:27 The Role of Inspiration in Personal Growth

14:55 Understanding the Qualities of Inspiration

26:36 Conclusion: Cultivating Inspiration in Your Life

Joy Lab and Natural Mental Health are community-supported. When you buy through the links below, we may earn a commission. That support helps keeps the Joy Lab podcast free for all!

Sources and Notes:

• Resilience Quiz and free Mini-Course: Based on decades of clinical experience, we've created a model of resilience that is both helpful and practical. True to our approach at Natural Mental Health, we start with strengths. You'll identify these strengths in your Resilience Type. Your Resilience Type highlights your unique strengths, what fuels your joy, what keeps you in balance, and the lifestyle practices that most nourish you. After you find your Resilience Type, sign up for your free mini-course to receive tailored lifestyle practices (e.g., foods to eat more of, ideal forms of exercise, supplements, and mindfulness activities) that can support your mood, resilience, and overall wellbeing.
• Resilient Community: Access lots of extra resilience-boosting resources (like our Sleeping Well Workshop) AND you'll join a group of inspiring folks who play an integral role in keeping this podcast going... which means powerful resources stay accessible to everyone.
• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life.
• Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies.
• Check out our favorite resilience-boosting reads: https://bookshop.org/shop/NMHreads
• Where to shop:
• Our partner store at Fullscript: This is where you can find high-quality supplements and wellness products. Except for our CBD Gummies, any product links mentioned in the show notes below will require an account. Sign up for your free Fullscript account here: https://us.fullscript.com/welcome/nmh/store-start
• Resilient Remedies: This is where you can find our line of trusted, high-quality CBD gummies: https://www.resilientremedies.com/

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/

View Details

In this episode, we explore some downsides of self-care. This knowledge is key because self-care is often marketed as a luxury, while distracting from our most basic needs. We'll talk more about the problems of hyper-focusing on ourselves, the external factors that defeat self-care, and the essential factor of community when it comes to self-care (ironic, but true!).

Key moments:

00:00 Introduction to the Joy Lab Podcast

00:40 The Downside of Self-Care Culture

03:23 Self-Care in Marketing

04:45 The Importance of Basic Needs in Self-Care

06:58 The Role of Self-Care in Personal Growth

11:51 The Impact of External Factors on Self-Care

15:07 The Importance of Love and Belonging in Self-Care

17:17 Closing Thoughts and the Resilient Community

18:33 Outro and Disclaimer

Joy Lab and Natural Mental Health are community-supported. When you buy through the links below, we may earn a commission. That support helps keeps the Joy Lab podcast free for all!

Sources and Notes:

• Resilience Quiz and free Mini-Course: Based on decades of clinical experience, we've created a model of resilience that is both helpful and practical. True to our approach at Natural Mental Health, we start with strengths. You'll identify these strengths in your Resilience Type. Your Resilience Type highlights your unique strengths, what fuels your joy, what keeps you in balance, and the lifestyle practices that most nourish you. After you find your Resilience Type, sign up for your free mini-course to receive tailored lifestyle practices (e.g., foods to eat more of, ideal forms of exercise, supplements, and mindfulness activities) that can support your mood, resilience, and overall wellbeing.
• Resilient Community: Access lots of extra resilience-boosting resources (like our Sleeping Well Workshop) AND you'll join a group of inspiring folks who play an integral role in keeping this podcast going... which means powerful resources stay accessible to everyone.
• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life.
• Work of Joan Chittister
• The Art of the Commonplace: The Agrarian Essays of Wendell Berry
• Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies.
• Check out our favorite resilience-boosting reads: https://bookshop.org/shop/NMHreads
• Where to shop:
• Our partner store at Fullscript: This is where you can find high-quality supplements and wellness products. Except for our CBD Gummies, any product links mentioned in the show notes below will require an account. Sign up for your free Fullscript account here: https://us.fullscript.com/welcome/nmh/store-start
• Resilient Remedies: This is where you can find our line of trusted, high-quality CBD gummies: https://www.resilientremedies.com/

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2148464611

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

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In this episode, we discuss how to use your resilience type to achieve your goals and resolutions more successfully. We'll offer in-depth strategies for our six different resilience types which include the creative and enthusiastic types, the passionate and determined types, and the grounded and mindful types. Be sure to take our Resilience Quiz to find your Type!

Key moments:

00:00 Introduction to the Joy Lab Podcast

00:32 The Importance of Building Resilience for Joy

00:39 Strategies for Successful Resolutions

01:43 Understanding Your Resilience Type

02:08 Goal Setting Based on Resilience Types

03:59 Resolutions for Creative and Enthusiastic Types

06:37 Resolutions for Passionate and Determined Types

14:23 Resolutions for Grounded and Mindful Types

19:42 Final Thoughts and Wisdom from Frida Kahlo

20:36 Closing Remarks and Disclaimer

Sources and Notes:

• Healing the Rejected Self Meditation

• Note: Those of you in the Resilient Community have a version of this meditation in your Meditations area. Your version removes the intro so you can settle right in.

• Resilience Quiz and free Mini-Course: Based on decades of clinical experience, we've created a model of resilience that is both helpful and practical. True to our approach at Natural Mental Health, we start with strengths. You'll identify these strengths in your Resilience Type. Your Resilience Type highlights your unique strengths, what fuels your joy, what keeps you in balance, and the lifestyle practices that most nourish you. After you find your Resilience Type, sign up for your free mini-course to receive tailored lifestyle practices (e.g., foods to eat more of, ideal forms of exercise, supplements, and mindfulness activities) that can support your mood, resilience, and overall wellbeing.

• Better Gift Coach
• Resilient Community: Access lots of extra resilience-boosting resources (like our Sleeping Well Workshop) AND you'll join a group of inspiring folks who play an integral role in keeping this podcast going... which means powerful resources stay accessible to everyone.
• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life.
• Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies.
• Check out our favorite resilience-boosting reads: https://bookshop.org/shop/NMHreads
• Where to shop:
• Our partner store at Fullscript: This is where you can find high-quality supplements and wellness products. Except for our CBD Gummies, any product links mentioned in the show notes below will require an account. Sign up for your free Fullscript account here: https://us.fullscript.com/welcome/nmh/store-start
• Resilient Remedies: This is where you can find our line of trusted, high-quality CBD gummies: https://www.resilientremedies.com/

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2148426594

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

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In this episode, we'll talk about two terms that are often used interchangeably: anxiety attacks and panic attacks. We'll distinguish between the two and talk about the nature of stress-related anxiety (and surges of anxiety) and seemingly un-triggered panic attacks. The good news is that understanding and distinguishing between these experiences can help lead to effective care and treatment for them. Key moments:

00:00 Introduction to the Joy Lab Podcast

00:38 Resilience and our Saturday podcasts

01:16 Distinguishing Between Anxiety and Panic Attacks

02:10 Exploring the Origins of Anxiety and Panic Attacks

07:16 Personal Experiences with Panic Attacks

13:04 Understanding the Normalcy of Anxiety and Panic Attacks

14:59 Developing Skills to Manage Anxiety and Panic Attacks

15:51 Closing Thoughts and Wisdom

16:24 Outro and Disclaimer

Sources and Notes:

• Resilience Quiz and free Mini-Course: Based on decades of clinical experience, we've created a model of resilience that is both helpful and practical. True to our approach at Natural Mental Health, we start with strengths. You'll identify these strengths in your Resilience Type. Your Resilience Type highlights your unique strengths, what fuels your joy, what keeps you in balance, and the lifestyle practices that most nourish you. After you find your Resilience Type, sign up for your free mini-course to receive tailored lifestyle practices (e.g., foods to eat more of, ideal forms of exercise, supplements, and mindfulness activities) that can support your mood, resilience, and overall wellbeing.
• Resilient Community: Access lots of extra resilience-boosting resources (like our Sleeping Well Workshop) AND you'll join a group of inspiring folks who play an integral role in keeping this podcast going... which means powerful resources stay accessible to everyone.
• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life.
• Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies.
• Check out our favorite resilience-boosting reads: https://bookshop.org/shop/NMHreads
• Where to shop:
  • Our partner store at Fullscript: This is where you can find high-quality supplements and wellness products. Except for our CBD Gummies, any product links mentioned in the show notes below will require an account. Sign up for your free Fullscript account here: https://us.fullscript.com/welcome/nmh/store-start
  • Resilient Remedies: This is where you can find our line of trusted, high-quality CBD gummies: https://www.resilientremedies.com/

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2148378951

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

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Resolutions can often feel a bit too... heavy. Let's take a fresh perspective on resolutions and goal-setting. In this episode, we'll talk about leveraging the 'Fresh Start Effect' with a more empowering and effective frame for establishing new habits. Key moments:

00:00 Introduction to Joy Lab Podcast

00:40 The Science and Soul of Resolutions

04:04 The Fresh Start Effect and Temporal Milestones

05:03 The Psychology of Past and Current Selves

06:54 The Role of Self-Compassion and Self-Acceptance in Goal Setting

12:01 The Neuroscience of Approach-Oriented Goals

18:00 The Pitfalls of Overly Rigid Goal Setting

19:47 The 51 Percent Rule: A New Approach to Success

20:56 Closing Thoughts and A Blessing for Courage

22:07 Outro and Disclaimer

Sources and Notes:

• Dai, H., Milkman, K., & Riis, J. (2014). The Fresh Start Effect: Temporal Landmarks Motivate Aspirational Behavior

Koestner, R., Lekes, N., Powers, T. A., & Chicoine, E. (2002). Attaining personal goals: Self-concordance plus implementation intentions equals success. * Douglas Adams: The Hitchhiker's Guide to the Galaxy * Resilience Quiz and free Mini-Course: Based on decades of clinical experience, we've created a model of resilience that is both helpful and practical. True to our approach at Natural Mental Health, we start with strengths. You'll identify these strengths in your Resilience Type. Your Resilience Type highlights your unique strengths, what fuels your joy, what keeps you in balance, and the lifestyle practices that most nourish you. After you find your Resilience Type, sign up for your free mini-course to receive tailored lifestyle practices (e.g., foods to eat more of, ideal forms of exercise, supplements, and mindfulness activities) that can support your mood, resilience, and overall wellbeing. * Resilient Community: Access lots of extra resilience-boosting resources (like our Sleeping Well Workshop) AND you'll join a group of inspiring folks who play an integral role in keeping this podcast going... which means powerful resources stay accessible to everyone. * Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life. * Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies. * Check out our favorite resilience-boosting reads: https://bookshop.org/shop/NMHreads * Where to shop: + Our partner store at Fullscript: This is where you can find high-quality supplements and wellness products. Except for our CBD Gummies, any product links mentioned in the show notes below will require an account. Sign up for your free Fullscript account here: https://us.fullscript.com/welcome/nmh/store-start + Resilient Remedies: This is where you can find our line of trusted, high-quality CBD gummies: https://www.resilientremedies.com/

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2148378950

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

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Joy Lab is back with an exciting new schedule that includes Wednesday Joy Lab episodes and Saturday Resilience Lab episodes! The latter will focus on common mental health issues such as anxiety and depression, offering tools and knowledge to help in overcoming these challenges. Looking forward to being with you all more often! Sources and Notes:

• Resilience Quiz and free Mini-Course: Based on decades of clinical experience, we've created a model of resilience that is both helpful and practical. True to our approach at Natural Mental Health, we start with strengths. You'll identify these strengths in your Resilience Type. Your Resilience Type highlights your unique strengths, what fuels your joy, what keeps you in balance, and the lifestyle practices that most nourish you. After you find your Resilience Type, sign up for your free mini-course to receive tailored lifestyle practices (e.g., foods to eat more of, ideal forms of exercise, supplements, and mindfulness activities) that can support your mood, resilience, and overall wellbeing.
• Resilient Community: Access lots of extra resilience-boosting resources (like our Sleeping Well Workshop) AND you'll join a group of inspiring folks who play an integral role in keeping this podcast going... which means powerful resources stay accessible to everyone.
• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life.
• Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies.
• Check out our favorite resilience-boosting reads: https://bookshop.org/shop/NMHreads
• Where to shop:
  • Our partner store at Fullscript: This is where you can find high-quality supplements and wellness products. Except for our CBD Gummies, any product links mentioned in the show notes below will require an account. Sign up for your free Fullscript account here: https://us.fullscript.com/welcome/nmh/store-start
  • Resilient Remedies: This is where you can find our line of trusted, high-quality CBD gummies: https://www.resilientremedies.com/

Key Moments:

00:00 Introduction to the Joy Lab Podcast

00:40 Reconnecting with Listeners

01:25 Feedback on the Podcourse Series

02:10 Announcement of New Podcast Schedule

02:36 Introduction to Resilience Lab

04:00 Invitation to Join the Conversation

04:22 Closing Remarks and Disclaimer

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2148378949

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

View Details

In this episode of Joy Lab Podcast, Dr. Henry Emmons guides us through a powerful guided meditation and journaling practice that we like to call: Dialogue With Your soul.

Sources and Notes:

• This episode is part of our Podcourse! To get the most of the course, you may want to follow along in order, beginning with episode #78 and you can visit the Podcourse Page to find all the episodes. However, these episodes can be listened to in any order and you can take action with any strategy that you feel connected to.
• Resilience Quiz and free Mini-Course: Based on decades of clinical experience, we've created a model of resilience that is both helpful and practical. True to our approach at Natural Mental Health, we start with strengths. You'll identify these strengths in your Resilience Type. Your Resilience Type highlights your unique strengths, what fuels your joy, what keeps you in balance, and the lifestyle practices that most nourish you. After you find your Resilience Type, sign up for your free mini-course to receive tailored lifestyle practices (e.g., foods to eat more of, ideal forms of exercise, supplements, and mindfulness activities) that can support your mood, resilience, and overall wellbeing.
• Resilient Community: Access lots of extra resilience-boosting resources (like our Sleeping Well Workshop) AND you'll join a group of inspiring folks who play an integral role in keeping this podcast going... which means powerful resources (like this podcourse) stay accessible to everyone.
• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life.
• Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies.
• Check out our favorite resilience-boosting reads: https://bookshop.org/shop/NMHreads
• Where to shop:
• Our partner store at Fullscript: This is where you can find high-quality supplements and wellness products. Except for our CBD Gummies, any product links mentioned in the show notes below will require an account. Sign up for your free Fullscript account here: https://us.fullscript.com/welcome/nmh/store-start
• Resilient Remedies: This is where you can find our line of trusted, high-quality CBD gummies: https://www.resilientremedies.com/

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2148269943

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

View Details

In this episode of JoyLab Podcast, Dr. Henry Emmons touches on the exploration of depression as a sacred experience that can serve as a vehicle for growth.

Sources and Notes:

• This episode is part of our Podcourse! To get the most of the course, you may want to follow along in order, beginning with episode #78 and you can visit the Podcourse Page to find all the episodes. However, these episodes can be listened to in any order and you can take action with any strategy that you feel connected to.
• Resilience Quiz and free Mini-Course: Based on decades of clinical experience, we've created a model of resilience that is both helpful and practical. True to our approach at Natural Mental Health, we start with strengths. You'll identify these strengths in your Resilience Type. Your Resilience Type highlights your unique strengths, what fuels your joy, what keeps you in balance, and the lifestyle practices that most nourish you. After you find your Resilience Type, sign up for your free mini-course to receive tailored lifestyle practices (e.g., foods to eat more of, ideal forms of exercise, supplements, and mindfulness activities) that can support your mood, resilience, and overall wellbeing.
• Resilient Community: Access lots of extra resilience-boosting resources (like our Sleeping Well Workshop) AND you'll join a group of inspiring folks who play an integral role in keeping this podcast going... which means powerful resources (like this podcourse) stay accessible to everyone.
• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life.
• Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies.
• Check out our favorite resilience-boosting reads: https://bookshop.org/shop/NMHreads
• Where to shop:
• Our partner store at Fullscript: This is where you can find high-quality supplements and wellness products. Except for our CBD Gummies, any product links mentioned in the show notes below will require an account. Sign up for your free Fullscript account here: https://us.fullscript.com/welcome/nmh/store-start
• Resilient Remedies: This is where you can find our line of trusted, high-quality CBD gummies: https://www.resilientremedies.com/

Key Moments:

00:54 The Power of Meditation and Self-Acceptance 02:16 Depression as a Sacred Experience 03:53 The Concept of Soul and Attention 04:35 Depression as a Message and a Call 05:27 The Concept of Thin Place 05:57 Personal Experience with Grief and Loss 08:45 The Practice of Journaling for Inner Voice 11:05 Practices for Recovery and Self-Compassion 12:49 A Blessing

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2148269420

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

View Details

In this quick bonus episode, Dr. Henry Emmons will describe the simple way to practice sympathetic joy in daily life.

Sources and Notes:

• This episode is part of our Podcourse! To get the most of the course, you may want to follow along in order, beginning with episode #78 and you can visit the Podcourse Page to find all the episodes. However, these episodes can be listened to in any order and you can take action with any strategy that you feel connected to.
• Resilience Quiz and free Mini-Course: Based on decades of clinical experience, we've created a model of resilience that is both helpful and practical. True to our approach at Natural Mental Health, we start with strengths. You'll identify these strengths in your Resilience Type. Your Resilience Type highlights your unique strengths, what fuels your joy, what keeps you in balance, and the lifestyle practices that most nourish you. After you find your Resilience Type, sign up for your free mini-course to receive tailored lifestyle practices (e.g., foods to eat more of, ideal forms of exercise, supplements, and mindfulness activities) that can support your mood, resilience, and overall wellbeing.
• Resilient Community: Access lots of extra resilience-boosting resources (like our Sleeping Well Workshop) AND you'll join a group of inspiring folks who play an integral role in keeping this podcast going... which means powerful resources (like this podcourse) stay accessible to everyone.
• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life.
• Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies.
• Check out our favorite resilience-boosting reads: https://bookshop.org/shop/NMHreads
• Where to shop:
• Our partner store at Fullscript: This is where you can find high-quality supplements and wellness products. Except for our CBD Gummies, any product links mentioned in the show notes below will require an account. Sign up for your free Fullscript account here: https://us.fullscript.com/welcome/nmh/store-start
• Resilient Remedies: This is where you can find our line of trusted, high-quality CBD gummies: https://www.resilientremedies.com/

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2148269286

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

View Details

Get comfortable and settle in for this heart opening meditation with Dr. Henry Emmons. Remember to simply observe, accepting whatever state your heart is in without judgement.

Sources and Notes:

• This episode is part of our Podcourse! To get the most of the course, you may want to follow along in order, beginning with episode #78 and you can visit the Podcourse Page to find all the episodes. However, these episodes can be listened to in any order and you can take action with any strategy that you feel connected to.
• Resilience Quiz and free Mini-Course: Based on decades of clinical experience, we've created a model of resilience that is both helpful and practical. True to our approach at Natural Mental Health, we start with strengths. You'll identify these strengths in your Resilience Type. Your Resilience Type highlights your unique strengths, what fuels your joy, what keeps you in balance, and the lifestyle practices that most nourish you. After you find your Resilience Type, sign up for your free mini-course to receive tailored lifestyle practices (e.g., foods to eat more of, ideal forms of exercise, supplements, and mindfulness activities) that can support your mood, resilience, and overall wellbeing.
• Resilient Community: Access lots of extra resilience-boosting resources (like our Sleeping Well Workshop) AND you'll join a group of inspiring folks who play an integral role in keeping this podcast going... which means powerful resources (like this podcourse) stay accessible to everyone.
• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life.
• Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies.
• Check out our favorite resilience-boosting reads: https://bookshop.org/shop/NMHreads
• Where to shop:
• Our partner store at Fullscript: This is where you can find high-quality supplements and wellness products. Except for our CBD Gummies, any product links mentioned in the show notes below will require an account. Sign up for your free Fullscript account here: https://us.fullscript.com/welcome/nmh/store-start
• Resilient Remedies: This is where you can find our line of trusted, high-quality CBD gummies: https://www.resilientremedies.com/

Key Moments:

00:26 Introduction to Heart Opening Meditation 01:03 Getting Comfortable and Grounded 02:56 Focusing on the Heart Center 03:38 Observing the Heart's State 05:40 Recalling a Moving Experience 07:51 Returning to the Heart Center 09:20 Feeling Gratitude

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2148268294

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

View Details

In this episode of the Joy Lab podcast, Dr. Henry Emmons highlights the concept of the 'illusion of separation,' explaining that we are not isolated beings but deeply connected to each other and the world around us. In the context of easing depression and anxiety, this concept emphasizes the critical role of human connection, kindness, love, and self-compassion.

Sources and Notes:

• This episode is part of our Podcourse! To get the most of the course, you may want to follow along in order, beginning with episode #78 and you can visit the Podcourse Page to find all the episodes. However, these episodes can be listened to in any order and you can take action with any strategy that you feel connected to.
• Book mentioned in this podcast: House of Belonging by David White
• Resilience Quiz and free Mini-Course: Based on decades of clinical experience, we've created a model of resilience that is both helpful and practical. True to our approach at Natural Mental Health, we start with strengths. You'll identify these strengths in your Resilience Type. Your Resilience Type highlights your unique strengths, what fuels your joy, what keeps you in balance, and the lifestyle practices that most nourish you. After you find your Resilience Type, sign up for your free mini-course to receive tailored lifestyle practices (e.g., foods to eat more of, ideal forms of exercise, supplements, and mindfulness activities) that can support your mood, resilience, and overall wellbeing.
• Resilient Community: Access lots of extra resilience-boosting resources (like our Sleeping Well Workshop) AND you'll join a group of inspiring folks who play an integral role in keeping this podcast going... which means powerful resources (like this podcourse) stay accessible to everyone.
• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life.
• Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies.
• Check out our favorite resilience-boosting reads: https://bookshop.org/shop/NMHreads
• Where to shop:
• Our partner store at Fullscript: This is where you can find high-quality supplements and wellness products. Except for our CBD Gummies, any product links mentioned in the show notes below will require an account. Sign up for your free Fullscript account here: https://us.fullscript.com/welcome/nmh/store-start
• Resilient Remedies: This is where you can find our line of trusted, high-quality CBD gummies: https://www.resilientremedies.com/

Key Moments:

00:41 Unveiling the Illusion of Separation 01:16 Creating Connection and Belonging 01:53 The Power of Love and Connection 03:06 The Human Heart: A Sea Anemone Metaphor 04:38 The Importance of Opening Up 05:57 The Illusion of Separation and Our Deep Connection 06:51 Building a House of Belonging 07:28 Creating Community: A Personal Story 09:23 How to Build Your House of Belonging 09:40 Practicing Heart Opening Meditation and Sympathetic Joy

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2148268277

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

View Details

In this episode of the Joy Lab podcast, hosts Dr. Henry Emmons and Dr. Aimee Prasek delve into the concept of sympathetic joy, a concept that encourages joy in others' well-being. That alone is a powerful tool to help combat feelings of isolation and build a more interconnected, joyful life. Aimee will also explain some of the science of emotional contagion, exploring how our emotions and physiological states are unconsciously influenced by those around us. And of course, Henry and Aimee will talk about the obstacles to sympathetic joy, like the fallacy of fairness and scarcity. With some science, personal anecdotes, and even some poetry, this episode will help you gain an understanding of the transformative potential of sympathetic joy.

Sources and Notes:

• This episode is part of our Podcourse! To get the most of the course, you may want to follow along in order, beginning with episode #78 and you can visit the Podcourse Page to find all the episodes. However, these episodes can be listened to in any order and you can take action with any strategy that you feel connected to.
• Naomi Shihab Nye: Everything Comes Next: Collected and New Poems
• Resilience Quiz and free Mini-Course: Based on decades of clinical experience, we've created a model of resilience that is both helpful and practical. True to our approach at Natural Mental Health, we start with strengths. You'll identify these strengths in your Resilience Type. Your Resilience Type highlights your unique strengths, what fuels your joy, what keeps you in balance, and the lifestyle practices that most nourish you. After you find your Resilience Type, sign up for your free mini-course to receive tailored lifestyle practices (e.g., foods to eat more of, ideal forms of exercise, supplements, and mindfulness activities) that can support your mood, resilience, and overall wellbeing.
• Resilient Community: Access lots of extra resilience-boosting resources (like our Sleeping Well Workshop) AND you'll join a group of inspiring folks who play an integral role in keeping this podcast going... which means powerful resources (like this podcourse) stay accessible to everyone.
• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life.
• Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies.
• Check out our favorite resilience-boosting reads: https://bookshop.org/shop/NMHreads
• Where to shop:
• Our partner store at Fullscript: This is where you can find high-quality supplements and wellness products. Except for our CBD Gummies, any product links mentioned in the show notes below will require an account. Sign up for your free Fullscript account here: https://us.fullscript.com/welcome/nmh/store-start
• Resilient Remedies: This is where you can find our line of trusted, high-quality CBD gummies: https://www.resilientremedies.com/

Key Moments:

00:28 Revisiting the Concept of Sympathetic Joy 01:06 Understanding the Elements of Joy 01:25 Exploring the Buddhist Concept of Sympathetic Joy 01:52 The Role of Sympathetic Joy in Buddhist Psychology 04:14 The Connection Between Sympathetic Joy and Gratitude 04:48 Obstacles to Sympathetic Joy 07:10 The Power of Emotional Contagion 07:55 Understanding Emotional Contagion through Research 10:53 The Impact of Emotional Contagion on Our Lives 11:40 The Difficulty of Practicing Sympathetic Joy 15:09 Cognitive Roadblocks to Sympathetic Joy 19:38 The Shared World: A Vision of Sympathetic Joy

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2148264664

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

View Details

This is a simple, yet powerful compassion meditation that you can do at any time. This practice can help create greater self-compassion and enhance your ability to be present with others in times of need.

Sources and Notes:

• This episode is part of our Podcourse! To get the most of the course, you may want to follow along in order, beginning with episode #78 and you can visit the Podcourse Page to find all the episodes. However, these episodes can be listened to in any order and you can take action with any strategy that you feel connected to.
• Resilience Quiz and free Mini-Course: Based on decades of clinical experience, we've created a model of resilience that is both helpful and practical. True to our approach at Natural Mental Health, we start with strengths. You'll identify these strengths in your Resilience Type. Your Resilience Type highlights your unique strengths, what fuels your joy, what keeps you in balance, and the lifestyle practices that most nourish you. After you find your Resilience Type, sign up for your free mini-course to receive tailored lifestyle practices (e.g., foods to eat more of, ideal forms of exercise, supplements, and mindfulness activities) that can support your mood, resilience, and overall wellbeing.
• Resilient Community: Access lots of extra resilience-boosting resources (like our Sleeping Well Workshop) AND you'll join a group of inspiring folks who play an integral role in keeping this podcast going... which means powerful resources (like this podcourse) stay accessible to everyone.
• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life.
• Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies.
• Check out our favorite resilience-boosting reads: https://bookshop.org/shop/NMHreads
• Where to shop:
• Our partner store at Fullscript: This is where you can find high-quality supplements and wellness products. Except for our CBD Gummies, any product links mentioned in the show notes below will require an account. Sign up for your free Fullscript account here: https://us.fullscript.com/welcome/nmh/store-start
• Resilient Remedies: This is where you can find our line of trusted, high-quality CBD gummies: https://www.resilientremedies.com/

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2148264567

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

View Details

In this episode, Dr. Henry Emmons explores how we can cultivate a good heart and its profound impact on our wellbeing, especially in overcoming challenges like depression and anxiety. Be sure to listen in for the story about a wise sage and a young seeker. It illustrates the importance of nurturing our capacity for compassion and understanding suffering. And just like the sage's lesson with the bitter herb and the lake, we can learn how to dissolve our suffering by expanding our capacity for compassion and love. Learning the skills associated with "heartfulness" (as we like to call it around here) can help us break free from the cycles of self-rumination and self-criticism.

Sources and Notes:

• This episode is part of our Podcourse! To get the most of the course, you may want to follow along in order, beginning with episode #78 and you can visit the Podcourse Page to find all the episodes. However, these episodes can be listened to in any order and you can take action with any strategy that you feel connected to.
• Resilience Quiz and free Mini-Course: Based on decades of clinical experience, we've created a model of resilience that is both helpful and practical. True to our approach at Natural Mental Health, we start with strengths. You'll identify these strengths in your Resilience Type. Your Resilience Type highlights your unique strengths, what fuels your joy, what keeps you in balance, and the lifestyle practices that most nourish you. After you find your Resilience Type, sign up for your free mini-course to receive tailored lifestyle practices (e.g., foods to eat more of, ideal forms of exercise, supplements, and mindfulness activities) that can support your mood, resilience, and overall wellbeing.
• Resilient Community: Access lots of extra resilience-boosting resources (like our Sleeping Well Workshop) AND you'll join a group of inspiring folks who play an integral role in keeping this podcast going... which means powerful resources (like this podcourse) stay accessible to everyone.
• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life.
• Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies.
• Check out our favorite resilience-boosting reads: https://bookshop.org/shop/NMHreads
• Where to shop:
• Our partner store at Fullscript: This is where you can find high-quality supplements and wellness products. Except for our CBD Gummies, any product links mentioned in the show notes below will require an account. Sign up for your free Fullscript account here: https://us.fullscript.com/welcome/nmh/store-start
• Resilient Remedies: This is where you can find our line of trusted, high-quality CBD gummies: https://www.resilientremedies.com/

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2148260737

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

View Details

Last episode, Dr. Emmons talked about emotional storms. This is a meditation to help practice with those storms. This meditation is something that's really best done after it's happened, after you've settled down a little bit, and the emotion's not so strong. The power of this practice is in its ability to offer wisdom from those storms. To rework the event. To imagine yourself doing it in a different way than what actually happened. And it's that power of imagination that you'll use in this meditation to help you create a more skillful way of dealing with storms in the future.

Sources and Notes:

• This episode is part of our Podcourse! To get the most of the course, you may want to follow along in order, beginning with episode #78 and you can visit the Podcourse Page to find all the episodes. However, these episodes can be listened to in any order and you can take action with any strategy that you feel connected to.
• Resilience Quiz and free Mini-Course: Based on decades of clinical experience, we've created a model of resilience that is both helpful and practical. True to our approach at Natural Mental Health, we start with strengths. You'll identify these strengths in your Resilience Type. Your Resilience Type highlights your unique strengths, what fuels your joy, what keeps you in balance, and the lifestyle practices that most nourish you. After you find your Resilience Type, sign up for your free mini-course to receive tailored lifestyle practices (e.g., foods to eat more of, ideal forms of exercise, supplements, and mindfulness activities) that can support your mood, resilience, and overall wellbeing.
• Resilient Community: Access lots of extra resilience-boosting resources (like our Sleeping Well Workshop) AND you'll join a group of inspiring folks who play an integral role in keeping this podcast going... which means powerful resources (like this podcourse) stay accessible to everyone.
• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life.
• Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies.
• Check out our favorite resilience-boosting reads: https://bookshop.org/shop/NMHreads
• Where to shop:
• Our partner store at Fullscript: This is where you can find high-quality supplements and wellness products. Except for our CBD Gummies, any product links mentioned in the show notes below will require an account. Sign up for your free Fullscript account here: https://us.fullscript.com/welcome/nmh/store-start
• Resilient Remedies: This is where you can find our line of trusted, high-quality CBD gummies: https://www.resilientremedies.com/

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2148260641

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

View Details

In this episode, Dr. Henry Emmons talks about emotional reactivity and its profound relationship with anxiety and depression, especially recurring episodes of depression. Henry will take you through a real-life example of how an emotional storm (aka emotional reactivity) was triggered by a seemingly simple situation. And as the example highlights, this powerful cascade from an initial hurt to a personal storyline can feel uncontrollable. The good news is that emotional reactivity can be worked with and reduced. It is not a permanent trait. Henry will cover some essential skills to navigate these emotional storms so that you can respond skillfully in the face of life's challenges and work to relieve anxiety and reduce the chances of future episodes of depression.

Some reminders from this episode:

• Getting grounded when you feel the surge of emotions is a powerful skill to reduce the impact. Experiment with methods like aromatherapy, comforting food, or connecting with your senses to bring stability.
• Mindfulness is essential to interrupt an emotional storm at various stages. Become aware of your thoughts, identify the personal narrative, and work to halt impulsive speech or actions.
• This is not easy! Be kind to yourself throughout this process. Truly, every step you take to break this cycle is a step towards a more resilient and joyful you.

Sources and Notes:

• This episode is part of our Podcourse! To get the most of the course, you may want to follow along in order, beginning with episode #78 and you can visit the Podcourse Page to find all the episodes. However, these episodes can be listened to in any order and you can take action with any strategy that you feel connected to.
• Where to shop:
• Our partner store at Fullscript: This is where you can find high-quality supplements and wellness products. Except for our CBD Gummies, any product links mentioned in the show notes below will require an account. Sign up for your free Fullscript account here: https://us.fullscript.com/welcome/nmh/store-start

• Shop Grounding Aromatherapy at Fullscript

• Resilient Remedies: This is where you can find our line of trusted, high-quality CBD gummies: https://www.resilientremedies.com/

• Resilience Quiz and free Mini-Course: Based on decades of clinical experience, we've created a model of resilience that is both helpful and practical. True to our approach at Natural Mental Health, we start with strengths. You'll identify these strengths in your Resilience Type. Your Resilience Type highlights your unique strengths, what fuels your joy, what keeps you in balance, and the lifestyle practices that most nourish you. After you find your Resilience Type, sign up for your free mini-course to receive tailored lifestyle practices (e.g., foods to eat more of, ideal forms of exercise, supplements, and mindfulness activities) that can support your mood, resilience, and overall wellbeing.
• Resilient Community: Access lots of extra resilience-boosting resources (like our Sleeping Well Workshop) AND you'll join a group of inspiring folks who play an integral role in keeping this podcast going... which means powerful resources (like this podcourse) stay accessible to everyone.
• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life.
• Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies.
• Check out our favorite resilience-boosting reads: https://bookshop.org/shop/NMHreads

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2148260640

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

View Details

Emotions reside within us, and they manifest physically in our bodies. Discover the power of processing your emotions in this soothing meditation practice. You can use this practice whenever you need it, whether you're experiencing challenging emotions in the moment or reflecting on a past difficulty.

*If you're in our Resilient Community, find this meditation in your Workshops area. The intro is removed for you, so you can just dive right into the meditation!

Sources and Notes:

• This episode is part of our Podcourse! To get the most of the course, you may want to follow along in order, beginning with episode #78 and you can visit the Podcourse Page to find all the episodes. However, these episodes can be listened to in any order and you can take action with any strategy that you feel connected to.
• Resilience Quiz and free Mini-Course: Based on decades of clinical experience, we've created a model of resilience that is both helpful and practical. True to our approach at Natural Mental Health, we start with strengths. You'll identify these strengths in your Resilience Type. Your Resilience Type highlights your unique strengths, what fuels your joy, what keeps you in balance, and the lifestyle practices that most nourish you. After you find your Resilience Type, sign up for your free mini-course to receive tailored lifestyle practices (e.g., foods to eat more of, ideal forms of exercise, supplements, and mindfulness activities) that can support your mood, resilience, and overall wellbeing.
• Resilient Community: Access lots of extra resilience-boosting resources (like our Sleeping Well Workshop) AND you'll join a group of inspiring folks who play an integral role in keeping this podcast going... which means powerful resources (like this podcourse) stay accessible to everyone.
• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life.
• Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies.
• Check out our favorite resilience-boosting reads: https://bookshop.org/shop/NMHreads
• Where to shop:
• Our partner store at Fullscript: This is where you can find high-quality supplements and wellness products. Except for our CBD Gummies, any product links mentioned in the show notes below will require an account. Sign up for your free Fullscript account here: https://us.fullscript.com/welcome/nmh/store-start
• Resilient Remedies: This is where you can find our line of trusted, high-quality CBD gummies: https://www.resilientremedies.com/

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2148257241

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

View Details

This episode is all about the normal, daily emotions we encounter each day. Listen in as Dr. Henry Emmons discusses how emotions can serve as your compass, pointing the way to what needs your attention. As you listen, you'll learn how giving your emotions the attention they seek can allow them to transform and eventually move on. Henry will also highlight the mind's inclination to seek reasons for our negative emotions, which can lead to something called self-derision. Understanding this dynamic can be transformative for your resilience and mental health.

Sources and Notes:

• This episode is part of our Podcourse! To get the most of the course, you may want to follow along in order, beginning with episode #78 and you can visit the Podcourse Page to find all the episodes. However, these episodes can be listened to in any order and you can take action with any strategy that you feel connected to.
• Resilience Quiz and free Mini-Course: Based on decades of clinical experience, we've created a model of resilience that is both helpful and practical. True to our approach at Natural Mental Health, we start with strengths. You'll identify these strengths in your Resilience Type. Your Resilience Type highlights your unique strengths, what fuels your joy, what keeps you in balance, and the lifestyle practices that most nourish you. After you find your Resilience Type, sign up for your free mini-course to receive tailored lifestyle practices (e.g., foods to eat more of, ideal forms of exercise, supplements, and mindfulness activities) that can support your mood, resilience, and overall wellbeing.
• Resilient Community: Access lots of extra resilience-boosting resources (like our Sleeping Well Workshop) AND you'll join a group of inspiring folks who play an integral role in keeping this podcast going... which means powerful resources (like this podcourse) stay accessible to everyone.
• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life.
• Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies.
• Check out our favorite resilience-boosting reads: https://bookshop.org/shop/NMHreads
• Where to shop:
• Our partner store at Fullscript: This is where you can find high-quality supplements and wellness products. Except for our CBD Gummies, any product links mentioned in the show notes below will require an account. Sign up for your free Fullscript account here: https://us.fullscript.com/welcome/nmh/store-start
• Resilient Remedies: This is where you can find our line of trusted, high-quality CBD gummies: https://www.resilientremedies.com/

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2148256083

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

View Details

In this episode, Dr. Henry Emmons highlights the power of thoughts, how they shape our reality, and how emotions are intricately connected. This trickiness of our mind and the arising of our emotions is an important understanding before we wade deeper into the world of emotions.

Sources and Notes:

• This episode is part of our Podcourse! To get the most of the course, you may want to follow along in order, beginning with episode #78 and you can visit the Podcourse Page to find all the episodes. However, these episodes can be listened to in any order and you can take action with any strategy that you feel connected to.
• Resilience Quiz and free Mini-Course: Based on decades of clinical experience, we've created a model of resilience that is both helpful and practical. True to our approach at Natural Mental Health, we start with strengths. You'll identify these strengths in your Resilience Type. Your Resilience Type highlights your unique strengths, what fuels your joy, what keeps you in balance, and the lifestyle practices that most nourish you. After you find your Resilience Type, sign up for your free mini-course to receive tailored lifestyle practices (e.g., foods to eat more of, ideal forms of exercise, supplements, and mindfulness activities) that can support your mood, resilience, and overall wellbeing.
• Resilient Community: Access lots of extra resilience-boosting resources (like our Sleeping Well Workshop) AND you'll join a group of inspiring folks who play an integral role in keeping this podcast going... which means powerful resources (like this podcourse) stay accessible to everyone.
• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life.
• Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies.
• Check out our favorite resilience-boosting reads: https://bookshop.org/shop/NMHreads
• Where to shop:
• Our partner store at Fullscript: This is where you can find high-quality supplements and wellness products. Except for our CBD Gummies, any product links mentioned in the show notes below will require an account. Sign up for your free Fullscript account here: https://us.fullscript.com/welcome/nmh/store-start
• Resilient Remedies: This is where you can find our line of trusted, high-quality CBD gummies: https://www.resilientremedies.com/

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2148256017

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

View Details

In this meditation, you'll learn to connect with the observer within, the part of your mind that can step back and simply observe your thoughts. This is a powerful antidote for overthinking. It may seem challenging at first, but with practice, it becomes a powerful tool for mindfulness and self-awareness. And don’t worry if you feel distracted during this meditation… the goal of this meditation is to actually realize that you are the thinker. Your thoughts are creations of your mind and they only have power if you give it to them. This practice helps you embrace your role as a powerful co-creator of your own experiences and emotional reactions.

Watch this episode on YouTube

Sources and Notes:

• This episode is part of our Podcourse! To get the most of the course, you may want to follow along in order, beginning with episode #78 and you can visit the Podcourse Page to find all the episodes. However, these episodes can be listened to in any order and you can take action with any strategy that you feel connected to.
• Resilience Quiz and free Mini-Course: Based on decades of clinical experience, we've created a model of resilience that is both helpful and practical. True to our approach at Natural Mental Health, we start with strengths. You'll identify these strengths in your Resilience Type. Your Resilience Type highlights your unique strengths, what fuels your joy, what keeps you in balance, and the lifestyle practices that most nourish you. After you find your Resilience Type, sign up for your free mini-course to receive tailored lifestyle practices (e.g., foods to eat more of, ideal forms of exercise, supplements, and mindfulness activities) that can support your mood, resilience, and overall wellbeing.
• Resilient Community: Access lots of extra resilience-boosting resources (like our Sleeping Well Workshop) AND you'll join a group of inspiring folks who play an integral role in keeping this podcast going... which means powerful resources (like this podcourse) stay accessible to everyone.
• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life.
• Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies.
• Check out our favorite resilience-boosting reads: https://bookshop.org/shop/NMHreads
• Where to shop:
• Our partner store at Fullscript: This is where you can find high-quality supplements and wellness products. Except for our CBD Gummies, any product links mentioned in the show notes below will require an account. Sign up for your free Fullscript account here: https://us.fullscript.com/welcome/nmh/store-start
• Resilient Remedies: This is where you can find our line of trusted, high-quality CBD gummies: https://www.resilientremedies.com/

Full transcript and links mentioned available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2148254605

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

View Details

In this episode, Dr. Henry Emmons will talk about overthinking and the art of calming an unquiet mind... which is essential in today's busy, high-stimuli world. Henry will illustrate how overthinking can get us into trouble with the second arrow metaphor. When life's slings and arrows wound us (the first arrow), our unconscious reactions and overthinking can often add unnecessary suffering (the second arrow). The good news is that this cycle can be broken (we see you neuroplasticity!) and Henry will describe key strategies toward that goal.

Sources and Notes:

• This episode is part of our Podcourse! To get the most of the course, you may want to follow along in order, beginning with episode #78 and you can visit the Podcourse Page to find all the episodes. However, these episodes can be listened to in any order and you can take action with any strategy that you feel connected to.
• Book mentioned in this podcast: The Dhammapada
• Resilience Quiz and free Mini-Course: Based on decades of clinical experience, we've created a model of resilience that is both helpful and practical. True to our approach at Natural Mental Health, we start with strengths. You'll identify these strengths in your Resilience Type. Your Resilience Type highlights your unique strengths, what fuels your joy, what keeps you in balance, and the lifestyle practices that most nourish you. After you find your Resilience Type, sign up for your free mini-course to receive tailored lifestyle practices (e.g., foods to eat more of, ideal forms of exercise, supplements, and mindfulness activities) that can support your mood, resilience, and overall wellbeing.
• Resilient Community: Access lots of extra resilience-boosting resources (like our Sleeping Well Workshop) AND you'll join a group of inspiring folks who play an integral role in keeping this podcast going... which means powerful resources (like this podcourse) stay accessible to everyone.
• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life.
• Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies.
• Check out our favorite resilience-boosting reads: https://bookshop.org/shop/NMHreads
• Where to shop:
• Our partner store at Fullscript: This is where you can find high-quality supplements and wellness products. Except for our CBD Gummies, any product links mentioned in the show notes below will require an account. Sign up for your free Fullscript account here: https://us.fullscript.com/welcome/nmh/store-start
• Resilient Remedies: This is where you can find our line of trusted, high-quality CBD gummies: https://www.resilientremedies.com/

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2148252685

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

View Details

We're diving deep into the science and soul of gratitude in this episode. Learn how it can positively impact your relationships, physical health, mental health, and even your 9 to 5. Of course, gratitude isn't always easy. Dr. Emmons and Dr. Prasek discuss the obstacles to gratitude, what it can look like in the face of loss or stress, and realistic strategies to put it into practice.

Sources and Notes:

• This episode is part of our Podcourse! To get the most of the course, you may want to follow along in order, beginning with episode #78 and you can visit the Podcourse Page to find all the episodes. However, these episodes can be listened to in any order and you can take action with any strategy that you feel connected to.
• Books noted in this episode:
• Wake Up Grateful by Kristi Nelson

• Thanks: How Practicing Gratitude Can Make You Happier by Dr. Robert Emmons

• Resilience Quiz and free Mini-Course: Based on decades of clinical experience, we've created a model of resilience that is both helpful and practical. True to our approach at Natural Mental Health, we start with strengths. You'll identify these strengths in your Resilience Type. Your Resilience Type highlights your unique strengths, what fuels your joy, what keeps you in balance, and the lifestyle practices that most nourish you. After you find your Resilience Type, sign up for your free mini-course to receive tailored lifestyle practices (e.g., foods to eat more of, ideal forms of exercise, supplements, and mindfulness activities) that can support your mood, resilience, and overall wellbeing.

• Resilient Community: Access lots of extra resilience-boosting resources (like our Sleeping Well Workshop) AND you'll join a group of inspiring folks who play an integral role in keeping this podcast going... which means powerful resources (like this podcourse) stay accessible to everyone.
• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life.
• Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies.
• Check out our favorite resilience-boosting reads: https://bookshop.org/shop/NMHreads
• Where to shop:
• Our partner store at Fullscript: This is where you can find high-quality supplements and wellness products. Except for our CBD Gummies, any product links mentioned in the show notes below will require an account. Sign up for your free Fullscript account here: https://us.fullscript.com/welcome/nmh/store-start
• Resilient Remedies: This is where you can find our line of trusted, high-quality CBD gummies: https://www.resilientremedies.com/

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2148249529

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

View Details

Stress can be relentless, negatively impacting our mental health and wellbeing. But, it's not all about the stressors. So often, it's not the actual stressor that causes us harm, but it's our thinking that takes us down. That's when stress turns into suffering. In this episode, Dr. Henry Emmons describes this relationship of stress, overthinking, and suffering. And most importantly, there are ways out of this snare. Those ways out are much of what we're working on in the remaining lessons of our podcourse.

Sources and Notes:

• This episode is part of our Podcourse! To get the most of the course, you may want to follow along in order, beginning with episode #78 and you can visit the Podcourse Page to find all the episodes. However, these episodes can be listened to in any order and you can take action with any strategy that you feel connected to.
• Resilience Quiz and free Mini-Course: Based on decades of clinical experience, we've created a model of resilience that is both helpful and practical. True to our approach at Natural Mental Health, we start with strengths. You'll identify these strengths in your Resilience Type. Your Resilience Type highlights your unique strengths, what fuels your joy, what keeps you in balance, and the lifestyle practices that most nourish you. After you find your Resilience Type, sign up for your free mini-course to receive tailored lifestyle practices (e.g., foods to eat more of, ideal forms of exercise, supplements, and mindfulness activities) that can support your mood, resilience, and overall wellbeing.
• Resilient Community: Access lots of extra resilience-boosting resources (like our Sleeping Well Workshop) AND you'll join a group of inspiring folks who play an integral role in keeping this podcast going... which means powerful resources (like this podcourse) stay accessible to everyone.
• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life.
• Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies.
• Check out our favorite resilience-boosting reads: https://bookshop.org/shop/NMHreads
• Where to shop:
• Our partner store at Fullscript: This is where you can find high-quality supplements and wellness products. Except for our CBD Gummies, any product links mentioned in the show notes below will require an account. Sign up for your free Fullscript account here: https://us.fullscript.com/welcome/nmh/store-start
• Resilient Remedies: This is where you can find our line of trusted, high-quality CBD gummies: https://www.resilientremedies.com/

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2148249528

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

View Details

We're entering a new phase of our podcourse... We're shifting from more body-focused strategies to explore two crucial dimensions of our being: the mind and the heart. These realms hold immense power over our mood and wellbeing. Mindfulness grants us the ability to perceive reality as it truly is, free from the distortions of our thoughts and the surge of emotions that can sweep us up. Heartfulness, on the other hand, expands our capacity to stay open and to love ourselves more deeply. And when we tap into that, we can more authentically share that love outside ourselves. Be sure to listen to all of the upcoming episodes for powerful lessons and meditations to support you.

Sources and Notes:

• This episode is part of our Podcourse! To get the most of the course, you may want to follow along in order, beginning with episode #78 and you can visit the Podcourse Page to find all the episodes. However, these episodes can be listened to in any order and you can take action with any strategy that you feel connected to.
• Resilience Quiz and free Mini-Course: Based on decades of clinical experience, we've created a model of resilience that is both helpful and practical. True to our approach at Natural Mental Health, we start with strengths. You'll identify these strengths in your Resilience Type. Your Resilience Type highlights your unique strengths, what fuels your joy, what keeps you in balance, and the lifestyle practices that most nourish you. After you find your Resilience Type, sign up for your free mini-course to receive tailored lifestyle practices (e.g., foods to eat more of, ideal forms of exercise, supplements, and mindfulness activities) that can support your mood, resilience, and overall wellbeing.
• Resilient Community: Access lots of extra resilience-boosting resources (like our Sleeping Well Workshop) AND you'll join a group of inspiring folks who play an integral role in keeping this podcast going... which means powerful resources (like this podcourse) stay accessible to everyone.
• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life.
• Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies.

• Check out our favorite resilience-boosting reads: https://bookshop.org/shop/NMHreads

• Where to shop:

• Our partner store at Fullscript: This is where you can find high-quality supplements and wellness products. Except for our CBD Gummies, any product links mentioned in the show notes below will require an account. Sign up for your free Fullscript account here: https://us.fullscript.com/welcome/nmh/store-start
• Resilient Remedies: This is where you can find our line of trusted, high-quality CBD gummies: https://www.resilientremedies.com/

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2148249527

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

View Details

Here's an important reminder about medications and depression and anxiety: You don't have to choose between medication or a "natural" approach. A truly integrative approach makes room for it all. It's about harnessing science, skills, and the incredible capacity for healing we all possess. In this episode, Dr. Emmons will discuss a more balanced perspective on medication and its role in mental health. He'll share his unique approach to medications with the reminder that healing is an individual journey, and there's no one-size-fits-all solution.

Sources and Notes:

• Important reminder: Consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.
• The mood-supporting supplements that we like can be found by taking our Resilience Quiz and free mini-course. Start here: https://www.naturalmentalhealth.com/resilience-quiz
• Where to shop:
• Our partner store at Fullscript: This is where you can find high-quality supplements and wellness products. Except for our CBD Gummies, any product links mentioned in the show notes below will require an account. Sign up for your free Fullscript account here: https://us.fullscript.com/welcome/nmh/store-start

• Resilient Remedies: This is where you can find our line of trusted, high-quality CBD gummies: https://www.resilientremedies.com/

• Foundational Supplements:

• Activated B-complex: PureGenomics B-Complex
• Omega 3
• OmegAvail Hi-Po (non-vegetarian)

• Omega 3 DHA Vegan

• Magnesium

• NeuroMag (magnesium L-threonate): our favorite form of magnesium to support sleep and mental health
• Reacted Magnesium: Another option with a blend of magnesium forms that some folks like for overall support. This is less expensive than magnesium L-threonate and comes in capsule or powder.

• Magnesium L-glutamate: perhaps the easiest form on the stomach.

• Vitamin D3

• 2,000 IU

• 5,000 IU

• Priobiotics

• Probiotic 225 (high-dose powder option)
• Two capsule options we love (some folks find one easier on their stomach than the other)
• Probiotic 50 billion

• Multi-Probiotic 40 billion

• Convenient, high-quality multi:

• NeuroMood Pure Pack (contains vitamins, minerals, essential fatty acids, amino acids and curcumin)

• PureGenomics Multivitamin (vegetarian option)

• This episode is part of our Podcourse! To get the most of the course, you may want to follow along in order, beginning with episode #78 and you can visit the Podcourse Page to find all the episodes. However, these episodes can be listened to in any order and you can take action with any strategy that you feel connected to.

• Resilience Quiz and free Mini-Course: Based on decades of clinical experience, we've created a model of resilience that is both helpful and practical. True to our approach at Natural Mental Health, we start with strengths. You'll identify these strengths in your Resilience Type. Your Resilience Type highlights your unique strengths, what fuels your joy, what keeps you in balance, and the lifestyle practices that most nourish you. After you find your Resilience Type, sign up for your free mini-course to receive tailored lifestyle practices (e.g., foods to eat more of, ideal forms of exercise, supplements, and mindfulness activities) that can support your mood, resilience, and overall wellbeing.
• Resilient Community: Access lots of extra resilience-boosting resources (like our Sleeping Well Workshop) AND you'll join a group of inspiring folks who play an integral role in keeping this podcast going... which means powerful resources (like this podcourse) stay accessible to everyone.
• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life.
• Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies.

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2148246982

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

View Details

Have you wondered if supplements or vitamins might help with managing anxiety and depression? There's some good science to say that a few key supplements can offer some much needed support. In this episode, we explore five foundational supplements that we really like to not only support mental health, but overall wellbeing. And no need to take notes, find all the supplements referenced in the show notes. And you can help support the Joy Lab podcast by purchasing through our links. You'll even receive a special discount on our favorite supplements at our Fullscript store. Every purchase helps keep this show ad-free and accessible for all.

Supplements Noted:

• Important reminder: Consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.
• Where to shop:
• Our partner store at Fullscript: This is where you can find high-quality supplements and wellness products. Except for our CBD Gummies, any product links mentioned in the show notes below will require an account. Sign up for your free Fullscript account here: https://us.fullscript.com/welcome/nmh/store-start

• Resilient Remedies: This is where you can find our line of trusted, high-quality CBD gummies: https://www.resilientremedies.com/

• Foundational Supplements:

• Activated B-complex: PureGenomics B-Complex
• Omega 3
• OmegAvail Hi-Po (non-vegetarian)

• Omega 3 DHA Vegan

• Magnesium

• NeuroMag (magnesium L-threonate): our favorite form of magnesium to support sleep and mental health
• Reacted Magnesium: Another option with a blend of magnesium forms that some folks like for overall support. This is less expensive than magnesium L-threonate and comes in capsule or powder.

• Magnesium L-glutamate: perhaps the easiest form on the stomach.

• Vitamin D3

• 2,000 IU

• 5,000 IU

• Priobiotics

• Probiotic 225 (high-dose powder option)
• Two capsule options we love (some folks find one easier on their stomach than the other)
• Probiotic 50 billion

• Multi-Probiotic 40 billion

• Convenient, high-quality multi:

• NeuroMood Pure Pack (contains vitamins, minerals, essential fatty acids, amino acids and curcumin)
• PureGenomics Multivitamin (vegetarian option)

Additional Sources:

• This episode is part of our Podcourse! To get the most of the course, you may want to follow along in order, beginning with episode #78 and you can visit the Podcourse Page to find all the episodes. However, these episodes can be listened to in any order and you can take action with any strategy that you feel connected to.
• Resilience Quiz and free Mini-Course: Based on decades of clinical experience, we've created a model of resilience that is both helpful and practical. True to our approach at Natural Mental Health, we start with strengths. You'll identify these strengths in your Resilience Type. Your Resilience Type highlights your unique strengths, what fuels your joy, what keeps you in balance, and the lifestyle practices that most nourish you. After you find your Resilience Type, sign up for your free mini-course to receive tailored lifestyle practices (e.g., foods to eat more of, ideal forms of exercise, supplements, and mindfulness activities) that can support your mood, resilience, and overall wellbeing.
• Resilient Community: Access lots of extra resilience-boosting resources (like our Sleeping Well Workshop) AND you'll join a group of inspiring folks who play an integral role in keeping this podcast going... which means powerful resources (like this podcourse) stay accessible to everyone.
• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life.
• Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies.
• Check out our favorite resilience-boosting reads: https://bookshop.org/shop/NMHreads

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2148232656

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

View Details

In this episode, Dr. Emmons will talk about the connection between diet and depression and anxiety. And even though there's a powerful link there, we can still take a very holistic and empowering approach to our diet. Expect to come away with tips on how to tailor your diet to support your unique mood pattern along with some motivation and confidence to eat in a way that fully supports your entire system.

Links and Sources:

• This episode is part of our Podcourse! To get the most of the course, you may want to follow along in order, beginning with episode #78 and you can visit the Podcourse Page to find all the episodes. However, these episodes can be listened to in any order and you can take action with any strategy that you feel connected to.
• Resilience Quiz and free Mini-Course: Based on decades of clinical experience, we've created a model of resilience that is both helpful and practical. True to our approach at Natural Mental Health, we start with strengths. You'll identify these strengths in your Resilience Type. Your Resilience Type highlights your unique strengths, what fuels your joy, what keeps you in balance, and the lifestyle practices that most nourish you. After you find your Resilience Type, sign up for your free mini-course to receive tailored lifestyle practices (e.g., foods to eat more of, ideal forms of exercise, supplements, and mindfulness activities) that can support your mood, resilience, and overall wellbeing.
• The six principles of a Resilient Diet.
• Radically Sensible Eating with Carolyn Denton, MA, LN: We will soon offer a brief video series with Carolyn Denton over at our Resilient Community!
• Resilient Community: Access lots of extra resilience-boosting resources (like our Sleeping Well Workshop) AND you'll join a group of inspiring folks who play an integral role in keeping this podcast going... which means powerful resources (like this podcourse) stay accessible to everyone.
• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life.
• Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies.
• Shop high-quality supplements and wellness products at our Fullscript store and at Resilient Remedies. Every purchase helps keep this show ad-free and accessible for all. You'll also receive a special NMH discount!
• Our partner store at Fullscript: This is where you can find high-quality supplements and wellness products. Except for our CBD Gummies, any product links mentioned in the show notes below will require an account. Sign up for your free Fullscript account here: https://us.fullscript.com/welcome/nmh/store-start

• Resilient Remedies: This is where you can find our line of trusted, high-quality CBD gummies: https://www.resilientremedies.com

• Check out our favorite resilience-boosting reads: https://bookshop.org/shop/NMHreads

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2148246351

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

View Details

What if there was a treatment that was nearly always helpful for depression and anxiety, had few to no side effects, and was accessible to everybody? You'd want that, right? Well, that magical treatment is called exercise. but let's reframe it as "movement." In this episode, Dr. Emmons explains the profound impact of movement on your wellbeing and how you can bring it back into your natural daily rhythm if it's missing.

Key things we'll cover in this episode:

• Discover the research-backed benefits of incorporating more movement into your daily routine, especially if you're dealing with depression or low mood.
• Learn about the "Resilient Movement Plan" and how to create your own ideal movement routine. Dr. Emmons discusses the different subtypes of depression and offers tailored exercises to fit your specific needs, whether you're anxious, agitated, or feeling sluggish.
• Explore the concept of mindful movement and how you can tap into your mind-body connection through movement.

Links and Sources:

• This episode is part of our Podcourse! To get the most of the course, you may want to follow along in order, beginning with episode #78 and you can visit the Podourse Page to find all the episodes. However, these episodes can be listened to in any order and you can take action with any strategy that you feel connected to.
• Downloadable movement plans. If you want a more structured plan, these free plans are focused on movement for good mental health and overall wellbeing. Just scroll down a bit on the page to find the downloads.
• Helpful articles at our blog to help you move in ways that nourish you.
• Resilient Community: Access lots of extra resilience-boosting resources (like our Sleeping Well Workshop) AND you'll join a group of inspiring folks who play an integral role in keeping this podcast going... which means powerful resources (like this podcourse) stay accessible to everyone.
• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life.
• Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies.
• Shop high-quality supplements and wellness products at our Fullscript store and at Resilient Remedies. Every purchase helps keep this show ad-free and accessible for all. You'll also receive a special NMH discount!
• Our partner store at Fullscript: This is where you can find high-quality supplements and wellness products. Except for our CBD Gummies, any product links mentioned in the show notes below will require an account. Sign up for your free Fullscript account here: https://us.fullscript.com/welcome/nmh/store-start

• Resilient Remedies: This is where you can find our line of trusted, high-quality CBD gummies: https://www.resilientremedies.com

• Check out our favorite resilience-boosting reads: https://bookshop.org/shop/NMHreads

Full trancript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2148231432

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Self-compassion is the secret sauce to making positive changes in your life. It really is a primary fuel for transformation. In this episode, we're diving deep into the third aspect of self-compassion, which is all about common humanity versus isolation. In our previous episodes, we explored self-compassion from different angles. We learned how to separate ourselves from our thoughts and be kinder to ourselves when we stumble. But today, we're tackling the gnarly feeling of not belonging, of isolation, and how to overcome it.

Reminders from this episode:

• We all go through tough times and suffering is part of the shared human experience. The key is to recognize that we are not alone in our struggles.
• Our bodies are designed for soothing and comforting. When you're feeling upset, try simple self-soothing techniques like a gentle hand on your heart or squeezing the base of your thumb and first finger. You'd be amazed at how this can help you feel better.
• We also touch on how important it is to soothe ourselves internally with self-compassion. It's the tenderness and care we show ourselves, just as we would to a loved one in need.

Links and Sources:

• This episode is part of our Podcourse! To get the most of the course, you may want to follow along in order, beginning with episode #78 and you can visit the Podourse Page to find all the episodes. However, these episodes can be listened to in any order and you can take action with any strategy that you feel connected to.
• Resilient Community: Access lots of extra resilience-boosting resources (like our Sleeping Well Workshop) AND you'll join a group of inspiring folks who play an integral role in keeping this podcast going... which means powerful resources (like this podcourse) stay accessible to everyone.
• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life.
• Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies.
• Shop high-quality supplements and wellness products at our Fullscript store and at Resilient Remedies. Every purchase helps keep this show ad-free and accessible for all. You'll also receive a special NMH discount!
• Our partner store at Fullscript: This is where you can find high-quality supplements and wellness products. Except for our CBD Gummies, any product links mentioned in the show notes below will require an account. Sign up for your free Fullscript account here: https://us.fullscript.com/welcome/nmh/store-start

• Resilient Remedies: This is where you can find our line of trusted, high-quality CBD gummies: https://www.resilientremedies.com

• Check out our favorite resilience-boosting reads: https://bookshop.org/shop/NMHreads

• More on self-compassion:
• Self-Compassion: Don't Believe Everything You Think About Yourself (podcourse bonus replay) [Joy Lab Podcast episode 84]
• Self-Compassion: Self-Kindness vs Self-Judgment (podcourse bonus replay) [Joy Lab Podcast episode 85]
• You're Wired for Compassion [Joy Lab Podcast episode 7]
• Backdraft: When Being Good to Yourself Feels Bad [Joy Lab Podcast episode 29]

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2148229093

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Are self-criticism, guilt, and shame holding you back? Join the club, right?! So often, we are our own worst critic and are so hard on ourselves. In this episode, we're diving deep into self-compassion, particularly focusing on self-kindness versus self-judgment. Our goal is to help you understand what it means to treat yourself with warmth and understanding, especially when you're going through tough times. We're talking about accepting your imperfections, learning from your mistakes, and experiencing emotional equanimity. Some highlights from this episode:

• Learn how to break the cycle of self-judgment and self-criticism.
• Discover the power of self-kindness and how it can transform your life.
• Explore the role of self-compassion in reducing stress-induced inflammation.
• Big reminder: You are not broken, and you don't need fixing.

Links and Sources:

• This episode is part of our Podcourse! To get the most of the course, you may want to follow along in order, beginning with episode #78 and you can visit the Podourse Page to find all the episodes. However, these episodes can be listened to in any order and you can take action with any strategy that you feel connected to.
• Resilient Community: Access lots of extra resilience-boosting resources (like our Sleeping Well Workshop) AND you'll join a group of inspiring folks who play an integral role in keeping this podcast going... which means powerful resources (like this podcourse) stay accessible to everyone.
• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life.
• Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies.

• Shop high-quality supplements and wellness products at our Fullscript store and at Resilient Remedies. Every purchase helps keep this show ad-free and accessible for all. You'll also receive a special NMH discount!

  • Our partner store at Fullscript: This is where you can find high-quality supplements and wellness products. Except for our CBD Gummies, any product links mentioned in the show notes below will require an account. Sign up for your free Fullscript account here: https://us.fullscript.com/welcome/nmh/store-start
  • Resilient Remedies: This is where you can find our line of trusted, high-quality CBD gummies: https://www.resilientremedies.com
  • Check out our favorite resilience-boosting reads: https://bookshop.org/shop/NMHreads
  • More on self-compassion:
  • Self-Compassion: Don't Believe Everything You Think About Yourself (podcourse bonus replay) [Joy Lab Podcast episode 84]
  • You're Wired for Compassion [Joy Lab Podcast episode 7]
  • Backdraft: When Being Good to Yourself Feels Bad [Joy Lab Podcast episode 29]

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2148225395

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In this episode, we dive deep into the essential topic of self-compassion. We'll highlight the importance of self-compassion, especially in countering negative self-talk. To do that, we'll focus on mindfulness as it relates to self-compassion. We'll look at strategies to get out of our heads, ways to break the cycle of chaotic or rigid thinking, and how we can get out of our heads and into our bodies to quiet the mind and cultivate self-compassion.

Links and Sources:

• This episode is part of our Podcourse! To get the most of the course, you may want to follow along in order, beginning with episode #78 and you can visit the Podourse Page to find all the episodes. However, these episodes can be listened to in any order and you can take action with any strategy that you feel connected to.
• Resilient Community: Access lots of extra resilience-boosting resources (like our Sleeping Well Workshop) AND you'll join a group of inspiring folks who play an integral role in keeping this podcast going... which means powerful resources (like this podcourse) stay accessible to everyone.
• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life.
• Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies.
• Shop high-quality supplements and wellness products at our Fullscript store and at Resilient Remedies. Every purchase helps keep this show ad-free and accessible for all. You'll also receive a special NMH discount!
• Our partner store at Fullscript: This is where you can find high-quality supplements and wellness products. Be sure to shop through our NMH store to receive your discount. Sign up here: https://us.fullscript.com/welcome/nmh/store-start
• Resilient Remedies: This is where you can find our line of trusted, high-quality CBD gummies: https://www.resilientremedies.com

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2148218001

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In this episode, we explore how supplements can help with three common sleep struggles: problems falling asleep, problems staying asleep, and waking up too early (that vexing 4 a.m. hour). Tailoring supplements to these patterns of sleep problems can make your efforts more worthwhile. And no need to take notes, find all the supplements referenced in the show notes. And you can help support the Joy Lab podcast by purchasing through our links. You'll even receive a special discount on our favorite supplements at our Fullscript store! Every purchase helps keep this show ad-free and accessible for all.

Supplements Noted:

• Important reminder: This content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.
• Where to shop:
  • Our partner store at Fullscript: This is where you can find high-quality supplements and wellness products. We even have a special discount for you, so be sure to shop through our NMH store for every purchase. Sign up here: https://us.fullscript.com/welcome/nmh/store-start
  • Resilient Remedies: This is where you can find our line of trusted, high-quality CBD gummies: https://www.resilientremedies.com/
• Trouble falling asleep:
  • Melatonin (place under tongue)
  • Botanicalm PM: Our favorite herbal sleep support for anxiety and stress-related sleep problems (contains hops, passionflower, L-theanine, and valerian)
  • High-quality, broad-spectrum CBD gummies:
    • Sleep (CBD, CBN, & melatonin; taken at night)
    • Calm (CBD & L-theanine; this can be taken earlier in the day)
    • Restore (CBD; this can be taken earlier in the day)
  • L-theanine (single ingredient)
• Trouble staying asleep:
  • Magnesium L-threonate: our favorite form of magnesium to support sleep and mental health
  • High-quality, broad-spectrum CBD gummies
    • Calm (CBD & L-theanine; this can be taken earlier in the day)
    • Restore (CBD; this can be taken earlier in the day)
  • Cerenity PM: Our favorite sleep support with 5-HTP
• Troubles with waking up too early:
  • TruAdapt: Our favorite adaptogen blend (contains Ashwagandha and Eleuthero)
  • High-quality, broad-spectrum CBD
    • Calm (CBD & L-theanine; this can be taken earlier in the day)
    • Restore (CBD; this can be taken earlier in the day)
• Bonus... Things We Love: Find all of our NMH favorite teas and wellness products to support calmer days, smoother focus, and restful rituals.

Additional Sources:

• This episode is part of our Podcourse! To get the most of the course, you may want to follow along in order, beginning with episode #78 and you can visit the Podourse Page to find all the episodes. However, these episodes can be listened to in any order and you can take action with any strategy that you feel connected to.
• Resilient Community: Access lots of extra resilience-boosting resources (like our Sleeping Well Workshop) AND you'll join a group of inspiring folks who play an integral role in keeping this podcast going... which means powerful resources (like this podcourse) stay accessible to everyone.
• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life.
• Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies.

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2148212556

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In this episode, Henry takes you on a journey to uncover the remarkable science behind sleep and its pivotal role in depression, anxiety, and overall wellbeing. Henry will also highlight simple adjustments in your daily routine to help you improve your sleep, support your mood, and enhance your resilience.

A few key questions answered in this episode:

• Why is sleep so vital for emotional balance?
• How does sleep impact cognitive abilities and memory?
• What happens in your body during deep sleep that promotes healing?
• How can you regulate your circadian rhythm for improved mood?
• What practical strategies can you implement for a good night's sleep?

Links and Sources:

• This episode is part of our Podcourse! To get the most of the course, you may want to follow along in order, beginning with episode #78 and you can visit the Podourse Page to find all the episodes. However, these episodes can be listened to in any order and you can take action with any strategy that you feel connected to.
• Resilient Community: Access lots of extra resilience-boosting resources (like our Sleeping Well Workshop) AND you'll join a group of inspiring folks who play an integral role in keeping this podcast going... which means powerful resources (like this podcourse) stay accessible to everyone.
• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life.
• Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies.

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2148197913

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Are you tired of not finding answers that resonate with your unique experience of depression, anxiety, or stress? In this episode, we're breaking down the traditional barriers of understanding depression and anxiety and introducing you to an innovative approach – the three subtypes. Determining where you tend to fall with these subtypes can help you gain a more empowering perspective of depression and anxiety while also helping you tailor your mental health journey.

Here are some notes about the subtypes:

• Anxious Mood: This subtype is likely the most common, mainly because it is closely linked to stress. Dr. Emmons discussed how anxiety, sleep disturbances, and feelings of insufficiency play a role in this pattern.
• Agitated Mood: This subtype might have flown under the radar for some, but it's crucial to recognize, especially when considering medications. Dr. Emmons noted the edginess, irritability, and restlessness that can characterize this pattern.
• Sluggish Mood: If you've ever felt like you're stuck in a cycle of inactivity, sadness, and a lack of motivation, this subtype might be familiar. Dr. Emmons also discussed how this pattern can be linked to stress and seasonal changes.
• In the next section of more "body-focused" lessons, we'll talk about lifestyle medicine and self-care practices that can make a real difference in your mood and overall wellbeing.

Links and Sources:

• This episode is part of our Podcourse! To get the most of the course, you may want to follow along in order, beginning with episode #78 and you can visit the Podourse Page to find all the episodes. However, these episodes can be listened to in any order and you can take action with any strategy that you feel connected to.
• Resilient Community: Access lots of extra resilience-boosting resources AND you'll join a group of inspiring folks who play an integral role in keeping this podcast going... which means powerful resources (like this course) stay accessible to everyone.
• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life.
• Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies.

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2148197907

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If you've experienced years of depression and anxiety, it may seem like that's just your "new normal" and the way things will always be. But, that's just not the case. Change is always possible. There's a science behind getting out of that fog of depression and anxiety and building a more resilient and joyful life. In this episode, Henry will dive into this "Science of Hope" with the help of three essential scientific realms; epigenetics, neurogenesis, and neuroplasticity. Understanding the science of these can create space around depression and anxiety. Enough space to put a spotlight on your innate resilience and ability to change. Remember, the choices you make today can lead to a brighter, more joyful future in just six to twelve months.

Here's a bit more about those scientific realms and what you'll learn in this episode:

1. Epigenetics: Discover how your genetics are not the final say in whether you have depression and how you can influence the expression of your genes to promote wellbeing.
2. Neurogenesis: Learn about the brain's remarkable ability to transform and repair itself, and how you can foster the growth of new brain cells through simple practices.
3. Neuroplasticity: Understand how your brain can create new pathways, enabling you to break free from negative thought patterns and build healthier ones.

We'll also share practical steps you can take, including:

• The role of exercise, diet, and connection in promoting mental health.
• How conscious awareness can help you reshape your thought patterns.
• The importance of fostering positive emotions and relationships.

Note: This episode is part of our Podcourse! To get the most of the course, you may want to follow along in order, beginning with episode #78 and you can visit the Podourse Page to find all the episodes. However, these episodes can be listened to in any order and you can take action with any strategy that you feel connected to.

Links and Sources:

• Podcourse Page: This is your go-to place to find all episodes in one convenient place for easy reference and sharing.
• Resilient Community: Access lots of extra resilience-boosting resources AND you'll join a group of inspiring folks who play an integral role in keeping this podcast going... which means powerful resources (like this course) stay accessible to everyone.
• Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life.
• Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies.

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2148191714

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Most definitions of depression make it sound like a universal, clear-cut state of "dysfunction." We don't think that's true. At Joy Lab, we believe in a holistic approach to mental health. We understand that the mind, body, and heart are interconnected, and we're here to empower you to address all aspects of your wellbeing. That means that this thing we call depression (and anxiety and stress) doesn't just show up in one domain or identically for every person. Depression is a dynamic, evolving experience. And in the majority of cases, it's just a natural part of living this human life. In this episode, we'll dig into this thing we call depression and outline a bit more about the full podcourse we're embarking on together. Note: This episode is part of our Podcourse! To get the most of the course, you may want to follow along in order, beginning with episode #78. However, these episodes can be listened to in any order and you can take action with any strategy that you feel connected to.

Here are some essential steps to get the most out of the course:

1. Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies.
2. Follow the Joy Lab Podcast: Make sure you're following us on your preferred podcast platform to stay in the loop.
3. Join the Resilient Community: Join our Resilient Community to not only gain access to lots of extra resilience-boosting resources, but you'll join a group of inspiring folks who play an integral role in keeping this podcast going... which means powerful resources (like this course) stay accessible to more folks, in effect creating more resilient communities that benefit us all.
4. Visit Our Podourse Page: This is your go-to place to find all episodes in one convenient place for easy reference and sharing.

About the course: The podcourse covers some of the most essential coping skills for depression, anxiety, and chronic stress. However, we don't think "coping" is where we should stop. We'll work through the resilience-boosting strategies that nourish your body, mind, and heart in meaningful ways. This moves the goal from not just feeling better, but truly embracing your most resilient and joyful self.

What to Expect: We've structured this program systematically, addressing the three pillars of body, mind, and heart. You can expect new episodes every Wednesday and Saturday, filled with invaluable strategies and resources.

We understand it may seem complex, but we're committed to making it straightforward and accessible. Take what resonates with you and suits your unique journey. We'll be right here with you, setting the stage before Henry guides you through each lesson. Our goal is to provide you with actionable insights to support your mental health.

Links and Sources:

• Resilient Community Find lots of resources to support you and you'll join a crew of inspiring people who are building their resilience and joy while also helping to keep our Joy Lab podcast in existence!
• Joy Lab Program (step-by-step practices to help you build and maintain the elements of joy in your life).

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2148173848

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In this episode, we're introducing our podcourse! This course really covers the foundation of what Joy Lab and Natural Mental Health are built on. Expect to learn key coping skills for depression, anxiety, and chronic stress. However, "coping skills" aren't where we'll stop. We'll blend science with soul and dive into the key practices to not only cope with depression, chronic stress, and anxiety but to rise above them and embrace a life of flourishing.

📆 Mark your calendars because Joy Lab episodes will drop on both Wednesdays and Saturdays for this entire course. And don't worry, there's no prep required, and it's all absolutely FREE!

Stay connected with us through our newsletter at NaturalMentalHealth.com and become a part of our resilient community for extra tools. Plus, access all episodes and show notes on our website for easy navigation.

Key bits from this episode:

• There are many holistic coping skills that can help you get back to baseline. We'll cover tailored diet and nutrition strategies, mood-boosting exercise tips, simple ways to support sleep, supplements to consider, and information about medication that you can discuss with your doctor if needed.
• But that's not all! We're taking you on a journey that explores the mind and heart too. Dive deep into practices that will calm your mind, boost your resilience, and create a bigger container for life's challenges.
• Aimee shares a bit of her path from struggling with depression to discovering the power of integrative modalities.

Links and Sources:

• Resilient Community Find lots of resources to support you and you'll join a crew of inspiring people who are building their resilience and joy while also helping to keep our Joy Lab podcast in existence!
• Joy Lab Program (step-by-step practices to help you build and maintain the elements of joy in your life).

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2148168040

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What the heck is Joy Lab? And what is joy? Good questions! We talked about these things a LONG time ago and thought it timely to share this episode again. This episode is a reminder of why we do what we do here at Joy Lab and, most of all, why it works.

Key bits from this episode:

• Joy is not the opposite of depression. It is different from happiness and runs deeper than any feeling.
• Joy can be accessed anytime and anywhere.
• Joy is not just an emotion. It is a peaceful and natural state of being that is woven into our nature.

Links and Sources:

• Resilient Community Find lots of resources to support you and you'll join a crew of inspiring people who are building their resilience and joy while also helping to keep our Joy Lab podcast in existence!
• Joy Lab Program (step-by-step practices to help you build and maintain the elements of joy in your life)

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2148142398

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The theme of this episode is Love. Not the rom-com version of love, but the genuine deep connection that we all long for. And even though love is all around, it’s easy to close our hearts to love, in fear of becoming vulnerable and getting hurt. So how do we open ourselves again, and how do we keep our hearts open? Tune into this episode to learn the five lessons on loving well and how we can keep our hearts and minds open to love.

Key bits from this episode:

• Love is always there. We just need to keep our hearts open so we can let it in.
• When learning how to love and let the love in, we need to learn how to love ourselves first.
• Many of us still believe that if we want to be happy, we need to weed out all the flaws, which is a never-ending quest. Instead, we need to find the balance between self-improvement and self-acceptance.
• Everyone is doing the best they can, at any given moment. See that innocence in yourself and others.

Links and Sources:

• Resilient Community Find lots of resources to support you and you'll join a crew of inspiring people who are building their resilience and joy while also helping to keep our Joy Lab podcast in existence!
• Joy Lab Program (step-by-step practices to help you build and maintain the elements of joy in your life)
• Go deeper: More pods on the Lessons of Loving Well:
• Joy Lab Podcast episode #21 (Love Yourself First)
• Joy Lab Podcast episode #22 (See the Innocence in Others)
• Joy Lab Podcast episode #23 (Be More Permeable)
• Joy Lab Podcast episode #24 (Listen Deeply)

• Joy Lab Podcast episode #25 (Create a House of Belonging)

• More from Stephen Levine

Full transcript and links mentioned available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2148133655

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Are you feeling the weight of loneliness or disconnection and their impact on your mental health? Join in as Henry guides you through a powerful meditation that starts within – creating a blueprint for meaningful connections and a sense of belonging. Drawing inspiration from the wisdom of the soul, you'll tap into your creative imagination and your existing connectivity to build your "House of Belonging."

Key bits: - The connection between loneliness and depression - How to hold the belief that you can create a loving community - Embracing the truth of your interconnectedness - Learn the easy-to-practice heart-opening meditation to cultivate gratitude for your relationships - Practical steps to continue building your web of connection

Links and Sources:

• Resilient Community Find lots of resources to support you and you'll join a crew of inspiring people who are building their resilience and joy while also helping to keep our Joy Lab podcast in existence!
• Joy Lab Program (step-by-step practices to help you build and maintain the elements of joy in your life)
• Related podcasts to check out:

• 28 Common Humanity vs Isolation

• 72 Blame-It, Overanalyze-It, Should-It, & Separate (BOSS Dominoes)

• 73 Lonely in crowded places (this isn't a country music song)

• 74 Sometimes I Just Sits... (the power of solitude)

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2148109830

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Are you ready to unlock the transformative magic of solitude? Join us in this episode as we dive deep into the surprising world of solitude and its incredible potential to rejuvenate your spirit and fuel your sense of fun.

In our previous episode, we explored the darker sides of isolation and loneliness, but this time, we're shedding light on the positive power of being alone with yourself. So, imagine a space where you can recharge your energy, find your creative spark, and tap into what truly matters to you, all through the simple practice of solitude.

Key bits from this episode:

• The profound difference between solitude, loneliness, and isolation.
• How solitude can serve as a calming force for your nervous system and enhance your well-being.
• Stories and insights from our own experiences with intentional solitude and the impact it's had on our lives.
• The science behind arousal states and how solitude helps you strike the perfect balance between high-energy engagement and restorative quiet moments.

Whether you're a solitude enthusiast or you're just beginning to explore its potential, this episode will offer you practical tips, heartwarming anecdotes, and valuable insights that will change how you view spending time with yourself.

Links and Sources:

• Resilient Community Find lots of resources to support you and you'll join a crew of inspiring people who are building their resilience and joy while also helping to keep our Joy Lab podcast in existence!
• Joy Lab Program (step-by-step practices to help you build and maintain the elements of joy in your life)
• More pods on our element of "Fun"

• 19 The Power of Play: Clocks vs Clouds and Taming Your Wild Things

• 70 Update and Special [Super fun!] Replay

• 71 Uncovering Your Playful Nature (guided meditation)

• 72 Blame-It, Overanalyze-It, Should-It, & Separate (BOSS Dominoes)

• 73 Lonely in crowded places (this isn't a country music song)

• Other podcasts referenced:

• 28 Common Humanity vs Isolation

• Brain systems underlying the affective and social monitoring of actions: An integrative review

• National Academies of Sciences, Engineering, and Medicine. 2020. Social Isolation and Loneliness in Older Adults: Opportunities for the Health Care System. https://doi.org/10.17226/25663
• Loneliness and Social Isolation Linked to Serious Health Conditions
• Brain systems underlying the affective and social monitoring of actions: An integrative review
• How BIS/BAS and psycho-behavioral variables distinguish between social withdrawal subtypes during emerging adulthood
• Solitude as an Approach to Affective Self-Regulation
• What Time Alone Offers: Narratives of Solitude From Adolescence to Older Adulthood
• The Handbook of Solitude: Psychological Perspectives on Social Isolation, Social Withdrawal, and Being Alone, Second Edition
• Descartes' Meditations
• Maya Angelou's website

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2148079288

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In this episode, we're diving into a crucial topic that affects so many of us: loneliness and isolation. We're here to guide you through the science, emotions, and strategies to break free from these barriers. You'll tap into the heart of human connection and come away with some tips on how to embrace the joy of meaningful interactions and relationships.

Key bits from this episode include:

• Loneliness and isolation might feel like opposites of joy, but they can teach us a lot about ourselves and the connections we crave.
• Learn a simple, yet powerful practice to tune into your body and foster openness even in the face of pain. It's all about recognizing those physical sensations and gently shifting them towards a more open space.
• Understand your needs when it comes to both longing for connection and finding peace in solitude.

Links and Sources:

• Resilient Community Find lots of resources to support you and you'll join a crew of inspiring people who are building their resilience and joy while also helping to keep our Joy Lab podcast in existence!
• Joy Lab Program (step-by-step practices to help you build and maintain the elements of joy in your life)
• More pods on our element of "Fun"

• 19 The Power of Play: Clocks vs Clouds and Taming Your Wild Things

• 70 Update and Special [Super fun!] Replay

• 71 Uncovering Your Playful Nature (guided meditation)

• 72 Blame-It, Overanalyze-It, Should-It, & Separate (BOSS Dominoes)

• Other podcasts referenced:

• 28 Common Humanity vs Isolation

• Brain systems underlying the affective and social monitoring of actions: An integrative review

• National Academies of Sciences, Engineering, and Medicine. 2020. Social Isolation and Loneliness in Older Adults: Opportunities for the Health Care System. https://doi.org/10.17226/25663
• Loneliness and Social Isolation Linked to Serious Health Conditions
• Brain systems underlying the affective and social monitoring of actions: An integrative review
• How BIS/BAS and psycho-behavioral variables distinguish between social withdrawal subtypes during emerging adulthood

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2148054388

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How'd I get so lonely? How'd I get to this place... feeling alone? These aren't uncommon questions that pop up. In this episode, Aimee highlights a common pathway for how we might fall into loneliness or a sense of disconnection or separation. Putting a light on this pathway can help us realize what can often go unseen, unconsciously for so long. And once we see it, we can do something about it.

Links and Sources:

• Resilient Community Find lots of resources to support you and you'll join a crew of inspiring people who are building their resilience and joy while also helping to keep our Joy Lab podcast in existence!
• Joy Lab Program (step-by-step practices to help you build and maintain the elements of joy in your life)
• More pods on our element of "Fun"

• 19 The Power of Play: Clocks vs Clouds and Taming Your Wild Things

• 70 Update and Special [Super fun!] Replay

• 71 Uncovering Your Playful Nature (guided meditation)

• Howard Johnson: The Power of Story: On Truth, the Trickster, and New Fictions for a New Era

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2148054387

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Are you feeling like the playful YOU that once existed has fallen away? Or maybe you've watched other people move through their day with a fun spirit that you wish you could tap into? You're not alone. When adult-ing gets tough, fun usually takes a back seat (like way in the back). Problem is, squashing that playful or fun aspect of yourself can also squash the creative, inspired, energetic, and curious elements of you as well. The truth is, your playful self is a surprisingly powerful element of your mental health. This guided meditation with music will help you tap into that aspect of yourself so that you can bring it back into your daily life.

Links and Sources:

• Resilient Community Find lots of resources to support you and you'll join a crew of inspiring people who are building their resilience and joy while also helping to keep our Joy Lab podcast in existence!
• Joy Lab Program (step-by-step practices to help you build and maintain the elements of joy in your life)
• More pods on our element of "Fun"

• 19 The Power of Play: Clocks vs Clouds and Taming Your Wild Things

• 70 Update and Special [Super fun!] Replay

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2148051063

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Fun rarely gets attention when it comes to mental health. And that’s a huge oversight, because fun (or play) is a really powerful concept when it comes to good mental health. And, when we’re dealing with something like depression, infusing more fun or play into our day can be a really potent support to help us feel a bit better. Of course, there are obstacles that can block our fun. In this episode, we're unearthing episode #5 for a bit of a primer on fun. We discuss what fun is, how fun can take shape, how mindset can shift us immediately into fun, and some common obstacles. And next episode, you’ll find a play meditation so you can take what we talk about here in this episode and start practicing more fun.

Links and Sources:

• Resilient Community Find lots of resources to support you and you'll join a crew of inspiring people who are building their resilience and joy while also helping to keep our Joy Lab podcast in existence!
• Joy Lab Program (step-by-step practices to help you build and maintain the elements of joy in your life)
• More pods on our element of "Fun"

• 19 The Power of Play: Clocks vs Clouds and Taming Your Wild Things

• Counterclockwise: Mindful Health and the Power of Possibility (Dr. Langer's book highlighting the counterclockwise research)

• About Portia Nelson (Autobiography in Five Short Chapters)

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2148040990

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In this episode, we’re exploring our seventh and final aspect of deep listening which is “silence.” Ironically, silence is a powerful practice to help open up more deep conversation. It's a surprising tool that can uncover wisdom and healing. It's a powerful aspect of deep listening that you can practice and use more skillfully in conversation with others and yourself.

Links and Sources:

• Resilient Community Find lots of resources to support you and you'll join a crew of inspiring people who are building their resilience and joy while also helping to keep our Joy Lab podcast in existence!
• Joy Lab Program (step-by-step practices to help you build and maintain the elements of joy in your life)
• More pods from this "listening deeply series"

• 62 Easing Anxiety with Curiosity & the Power of Deep Listening

• 63 Being Present with Yourself and Others

• 64 Taking Charge of Your Attention

• 65 Seeing Our Innocence & Listening Deeply

• 66 Seeing the Goodness in Others, Yourself, & The World

• 67 Allowing Space for Our Truths

• 68 Getting Out of Our Own Heads with the Aspect of Wonder

• More pods on our element of "Awe"

• 4 Letting in the Good

• 17 The Case for Wonder in a Distressed World

• 18 You Are That Vast Thing You See with Great Telescopes

• Chemistry of Calm (Dr. Emmons' book referenced in this series)

• About W. R. Espy (NYT obit)
• The Silences of Science: Gaps and Pauses in the Communication of Science (textbook)
• John Cage's "4'33" performed by William Marx (video)
• Brennan Manning's website

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2147980343

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In this episode, we're exploring the sixth aspect of deep listening which is "wonder." As it relates to listening, this aspect helps us keep our curiosity and awe focused on the wellbeing of the person speaking. With this aspect, we can ask questions that help illuminate the truth for another. Using this aspect of deep listening in conversation is surprisingly powerful; for the speaker and the listener. We'll talk about the power of this aspect and how to practice it amidst some common obstacles.

Links and Sources:

• Joy Lab Community Find lots of resources to support you and you'll join a crew of inspiring people who are building their resilience and joy while also helping to keep our Joy Lab podcast in existence!
• Joy Lab Program (step-by-step practices to help you build and maintain the elements of joy in your life)
• More pods from this "listening deeply series"

• 62 Easing Anxiety with Curiosity & the Power of Deep Listening

• 63 Being Present with Yourself and Others

• 64 Taking Charge of Your Attention

• 65 Seeing Our Innocence & Listening Deeply

• 66 Seeing the Goodness in Others, Yourself, & The World

• 67 Allowing Space for our Truths

• More pods on our element of "Awe"

• 4 Letting in the Good

• 17 The Case for Wonder in a Distressed World

• 18 You Are That Vast Thing You See with Great Telescopes

• Chemistry of Calm (Dr. Emmons' book referenced in this series)

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2147980342

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In this episode, we’re exploring our element of awe alongside the fifth aspect of deep listening which is “allowing.” When it comes to listening, allowing reminds us that we can't be pressured into speaking our truth. We must be allowed to do so. We can do this for ourselves and for other by creating the space that feels safe, spacious, and unhurried. We'll get into some key obstacles that come with this and some simple steps to practice this aspect of "allowing."

Links and Sources:

• Joy Lab Community Find lots of resources to support you and you'll join a crew of inspiring people who are building their resilience and joy while also helping to keep our Joy Lab podcast in existence!
• Joy Lab Program (step-by-step practices to help you build and maintain the elements of joy in your life)
• "Healing the Rejected Self Meditation" (pod #39)
• More pods from this "listening deeply series"

• 62 Easing Anxiety with Curiosity & the Power of Deep Listening

• 63 Being Present with Yourself and Others

• 64 Taking Charge of Your Attention

• 65 Seeing Our Innocence & Listening Deeply

• 66 Seeing the Goodness in Others, Yourself, & The World

• More pods on our element of "Awe"

• 4 Letting in the Good

• 17 The Case for Wonder in a Distressed World

• 18 You Are That Vast Thing You See with Great Telescopes

• Chemistry of Calm (Dr. Emmons' book referenced in this series)

• From Me to You: Self-Compassion Predicts Acceptance of Own and Others’ Imperfections
• Rumi poem: Can't You See the Mighty Warrior?

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2147980335

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In this episode, we’re exploring our element of curiosity alongside the fourth aspect of deep listening which is “seeing the goodness in others.” And even though this aspect may sound subtle, the impact is profound. Not only does "seeing the goodness in others" support our own deep listening, but it feeds how we see ourselves, and the way we see the world.

Links and Sources:

• Joy Lab Community Find lots of resources to support you and you'll join a crew of inspiring people who are building their resilience and joy while also helping to keep our Joy Lab podcast in existence!
• Joy Lab Program (step-by-step practices to help you build and maintain the elements of joy in your life)
• "Healing the Rejected Self Meditation" (pod #39)
• More pods from this "listening deeply series"

• 62 Easing Anxiety with Curiosity & the Power of Deep Listening

• 63 Being Present with Yourself and Others

• 64 Taking Charge of Your Attention

• 65 Seeing Our Innocence & Listening Deeply

• More pods on our element of "Awe"

• 4 Letting in the Good

• 17 The Case for Wonder in a Distressed World

• 18 You Are That Vast Thing You See with Great Telescopes

• Chemistry of Calm (Dr. Emmons' book referenced in this series)

• From Me to You: Self-Compassion Predicts Acceptance of Own and Others’ Imperfections
• Rumi poem: Can't You See the Mighty Warrior?

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2147978590

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In this episode, we’re exploring our element of curiosity alongside the third aspect of deep listening which is “seeing the person’s innocence.” This can be a tough aspect considering what may be a more common tendency to listen with the lens of “seeing the other person’s problem” or “seeing the person’s solution.” Problem is, those lenses make it nearly impossible to listen well. We'll talk about the practices to overcome those obstacles and to help us listen with an intention that creates more open, effective, and fulfilling conversations. Links and Sources:

• Joy Lab Community Find lots of resources to support you and you'll join a crew of inspiring people who are building their resilience and joy while also helping to keep our Joy Lab podcast in existence!
• Joy Lab Program (step-by-step practices to help you build and maintain the elements of joy in your life)
• More of our Curiosity pods:

• 3 Curiosity- Reshaping Your Brain

• 15 How Can We Respond to Tragic Loss?

• 16 The Surprising Benefits of Not Knowing

• 62 Easing Anxiety with Curiosity & the Power of Deep Listening

• 63 Being Present with Yourself and Others

• 64 Taking Charge of Your Attention

• Chemistry of Calm (Dr. Emmons' book referenced in this series)

• Relationships between measures of I- and D-type curiosity, ambiguity tolerance, and need for closure: An initial test of the wanting-liking model of information-seeking. Find it here.
• The Role of Attentional Control in the Relationship Between Mindfulness and Anxiety. Find it here.
• Neural mechanisms of attentional control in mindfulness meditation. Find it here.
• Attentional focus in endurance activity: new paradigms and future directions. Find it here.
• More on Martin Buber's philosophy

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2147964368

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We’re working on “Attention” in this episode, the second aspect of deep listening and also a skill that boosts our curiosity. So, how do attention, listening, curiosity, and mental health relate? Well, they're all skills and areas of our wellbeing that can be improved with practice. Listen in for how to direct your attention and curiosity where you want it and in ways that enhance your mood, calm anxious thoughts, and that also support your superpower of deep listening (to yourself and others).

Links and Sources:

• Joy Lab Community Find lots of resources to support you and you'll join a crew of inspiring people who are building their resilience and joy while also helping to keep our Joy Lab podcast in existence!
• Joy Lab Program (step-by-step practices to help you build and maintain the elements of joy in your life)
• More of our Curiosity pods:

• 3 Curiosity- Reshaping Your Brain

• 15 How Can We Respond to Tragic Loss?

• 16 The Surprising Benefits of Not Knowing

• 62

• Chemistry of Calm (Dr. Emmons' book referenced in this series)

• Dubliners by James Joyce
• Relationships between measures of I- and D-type curiosity, ambiguity tolerance, and need for closure: An initial test of the wanting-liking model of information-seeking. Find it here.
• The Role of Attentional Control in the Relationship Between Mindfulness and Anxiety. Find it here.
• Neural mechanisms of attentional control in mindfulness meditation. Find it here.
• Attentional focus in endurance activity: new paradigms and future directions. Find it here.

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2147964367

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In this episode, we're exploring our element of Curiosity and the power of presence. Presence is the first of those aspects of deep listening that we noted last episode. And we get it, "being present" can sometimes come off like a cliche, but it's really more than just a hashtag or a title of a self-help book. Tapping into your ability to be more present is a learnable skill that gives you a superpower... the power of choice. Present-moment attention also fuels curiosity, allowing you to see what is with a more expansive perspective, accept what is with less anxiety, and then take wise action (or the wisdom to take no action) in a way that benefits you and those around you.

Links and Sources:

• Joy Lab Community Find lots of resources to support you and you'll join a crew of inspiring people who are building their resilience and joy while also helping to keep our Joy Lab podcast in existence!
• Joy Lab Program (step-by-step practices to help you build and maintain the elements of joy in your life)
• More of our Curiosity pods:

• 3 Curiosity- Reshaping Your Brain

• 15 How Can We Respond to Tragic Loss?

• 16 The Surprising Benefits of Not Knowing

• 62 Easing Anxiety with Curiosity & the Power of Deep Listening

• Chemistry of Calm (Dr. Emmons' book referenced in this series)

• Dubliners by James Joyce
• Relationships between measures of I- and D-type curiosity, ambiguity tolerance, and need for closure: An initial test of the wanting-liking model of information-seeking. Find it here.
• The Role of Attentional Control in the Relationship Between Mindfulness and Anxiety. Find it here.
• Neural mechanisms of attentional control in mindfulness meditation. Find it here.
• Attentional focus in endurance activity: new paradigms and future directions. Find it here.

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2147963115

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In this episode, we're exploring our element Curiosity. We'll talk about using curiosity to reduce anxiety and at the same time how more curious folks can swing toward anxiety. That all may seem like a paradox, but there's a sweet spot in there where we can strengthen our curiosity in ways that feel nourishing and fuel our joy. We'll also touch on the seven aspects of deep listening that can be used to ignite curiosity (and ease anxiety).

Links and Sources:

• Joy Lab Community Find lots of resources to support you and you'll join a crew of inspiring people who are helping to keep our Joy Lab podcast in existence!
• Joy Lab Program (step-by-step practices to help you build and maintain the elements of joy in your life)
• More of our Curiosity pods:

• 3 Curiosity- Reshaping Your Brain

• 15 How Can We Respond to Tragic Loss?

• 16 The Surprising Benefits of Not Knowing

• Chemistry of Calm (Dr. Emmons' book referenced in this series)

• Relationships between measures of I- and D-type curiosity, ambiguity tolerance, and need for closure: An initial test of the wanting-liking model of information-seeking. Find it here.
• The Role of Attentional Control in the Relationship Between Mindfulness and Anxiety. Find it here.
• Neural mechanisms of attentional control in mindfulness meditation. Find it here.
• Attentional focus in endurance activity: new paradigms and future directions. Find it here.

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2147953381

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In this episode, we're working on our element Hope... and resilience as well! We're still adventuring through The Roots of Resilience (laid out in one of Dr. Emmons book, The Chemistry of Calm). We're talking about the seventh and final root, "Creating Deep Connections" and how those connections are essential for our resilience and hope. And fear not, introverts. This root doesn't mean you need to to make a boatload of friends. Instead, we're looking at how connection and belonging are essential for our mental health. That means one of the most important shifts you can make is to wake up from the illusion of separation and replace it with an awareness of unity. We'll talk about practical ways to do that in this episode and why it matters so much for mental health.

Links and Sources Mentioned:

• Joy Lab Community Find lots of resources to support you and you'll join a crew of inspiring people who are helping to keep our Joy Lab podcast in existence!
• Joy Lab Program (step-by-step practices to help you build and maintain the elements of joy in your life)
• Joy Lab Podcast #13 (The Roots of Resilience) This episode is a broad overview of what we'll be talking about over the next 9 episodes. It's a really helpful summary!
• Joy Lab Podcast #2 (The Handle of Hope). This is a great summary for our element of Hope.
• Chemistry of Calm (Dr. Emmons' book referenced in this series)
• Dr. Lou Cozolino's website and books
• A moral act, elevation, and prosocial behavior: Moderators of morality (Thomson & Siegel study)
• The Effects of Mindfulness Meditation on Hope and Stress
• The role of Hope in subsequent health and well-being for older adults: An outcome-wide longitudinal approach
• On the promotion of human flourishing (VanderWeele article)
• Hopelessness and Risk of Mortality and Incidence of Myocardial Infarction and Cancer

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2147918584

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In this episode, we're working on our element Hope... and resilience as well! We're still adventuring through The Roots of Resilience (laid out in one of Dr. Emmons book, The Chemistry of Calm). We're talking about the sixth root, "Cultivating a Good Heart." What does this have to do with mental health?! A lot actually. We're not just a brain wandering around all alone. We're more than that. And this root opens up the rest of our body, and the world around us, so that we can not only improve our mental health, but connect with meaning and purpose, and tap into our joy, hope, resilience.

Links and Sources Mentioned:

• Joy Lab Community Find lots of resources to support you and you'll join a crew of inspiring people who are helping to keep our Joy Lab podcast in existence!
• Joy Lab Program (step-by-step practices to help you build and maintain the elements of joy in your life)
• Joy Lab Podcast #13 (The Roots of Resilience) This episode is a broad overview of what we'll be talking about over the next 9 episodes. It's a really helpful summary!
• Joy Lab Podcast #2 (The Handle of Hope). This is a great summary for our element of Hope.
• Chemistry of Calm (Dr. Emmons' book referenced in this series)
• Learned Optimism (Seligman book)
• Resilience definitions, theory, and challenges: interdisciplinary perspectives
• Annual Research Review: Positive adjustment to adversity -Trajectories of minimal-impact resilience and emergent resilience
• The Effects of Mindfulness Meditation on Hope and Stress
• The role of Hope in subsequent health and well-being for older adults: An outcome-wide longitudinal approach
• On the promotion of human flourishing (VanderWeele article)
• Hopelessness and Risk of Mortality and Incidence of Myocardial Infarction and Cancer
• Cumulative Stress and Health

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2147912609

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In this episode, we're working on our element Hope... and resilience as well! We're still adventuring through The Roots of Resilience (laid out in one of Dr. Emmons book, The Chemistry of Calm). We're talking about the fifth root, "Turning Toward the Feeling." Specifically, those uncomfortable ones that we may want to run from or push down. Instead, if we want those feelings to move through us (and go on their way), then we need to turn toward them and give them the attention that they require.This can be a really hard practice to start, but we'll discuss a three-step process that is super effective at helping us face and move through these uncomfortable feelings. And, like any other skill, we'll get better and better at facing them every time we practice.

Links and Sources Mentioned:

• Joy Lab Community Find lots of resources to support you and you'll join a crew of inspiring people who are helping to keep our Joy Lab podcast in existence!
• Joy Lab Program (step-by-step practices to help you build and maintain the elements of joy in your life)
• Joy Lab Podcast #13 (The Roots of Resilience) This episode is a broad overview of what we'll be talking about over the next 9 episodes. It's a really helpful summary!
• Joy Lab Podcast #2 (The Handle of Hope). This is a great summary for our element of Hope.
• Chemistry of Calm (Dr. Emmons' book referenced in this series)
• Dr. Edward Hallowell (psychiatrist focusing on ADHD)
• Learned Optimism (Seligman book)
• Resilience definitions, theory, and challenges: interdisciplinary perspectives
• Annual Research Review: Positive adjustment to adversity -Trajectories of minimal-impact resilience and emergent resilience
• The Effects of Mindfulness Meditation on Hope and Stress
• The role of Hope in subsequent health and well-being for older adults: An outcome-wide longitudinal approach
• On the promotion of human flourishing (VanderWeele article)
• Hopelessness and Risk of Mortality and Incidence of Myocardial Infarction and Cancer
• Just think: The challenges of the disengaged mind (this is the study of people shocking themselves out of boredom)
• Emotion Suppression and Mortality Risk Over a 12-Year Follow-up
• Cumulative Stress and Health
• Henri Nouwen Society

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2147912488

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As you may know, we're still adventuring through The Roots of Resilience (laid out in one of Dr. Emmons book, The Chemistry of Calm). In this episode, we're working on our fourth root, "Calming the Mind." We'll hit on some key insights and strategies that include: Realizing we're thinking and that many of our thoughts are false, embracing the skill of learned optimism, stepping into the role of our observing self, and how we can get more comfortable venturing into our inner-world. And bonus: Head over to our NMH community for a Calm Mind Meditation to put this conversation into practice: https://www.naturalmentalhealth.com/community-sign-up

Links and Sources Mentioned:

• Joy Lab Community (access the Calm Mind Meditation)
• Joy Lab Program (step-by-step practices to help you build and maintain the elements of joy in your life)
• NMH Resilience Quiz and Mini Course
• Joy Lab Podcast #13 (The Roots of Resilience) This episode is a broad overview of what we'll be talking about over the next 9 episodes. It's a really helpful summary!
• Joy Lab Podcast #2 (The Handle of Hope). This is a great summary for our element of Hope.
• Learned Optimism (Seligman book)
• Resilience definitions, theory, and challenges: interdisciplinary perspectives
• Annual Research Review: Positive adjustment to adversity -Trajectories of minimal-impact resilience and emergent resilience
• The Effects of Mindfulness Meditation on Hope and Stress
• The role of Hope in subsequent health and well-being for older adults: An outcome-wide longitudinal approach
• On the promotion of human flourishing (VanderWeele article)
• Hopelessness and Risk of Mortality and Incidence of Myocardial Infarction and Cancer
• Just think: The challenges of the disengaged mind (this is the study of people shocking themselves out of boredom)
• Emotion Suppression and Mortality Risk Over a 12-Year Follow-up
• Cumulative Stress and Health

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2147906636

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In this episode, we're working on our element Hope... and resilience as well! As you may know, we're still adventuring through The Roots of Resilience (laid out in one of Dr. Emmons book, The Chemistry of Calm). We’re adding this element of Hope because working on our resilience skills is something that can actually feed hope, which then boosts our resilience… which then fuels our hope. It’s the upward spiral we love here.

And, just to be clear, you don't need to be an optimist to be hopeful. Or joyful. We'll discuss a bit more about that in this episode.

One more reason why we like to talk about hope and resilience together: Working with these elements together creates more opportunities to tap into our resilient self, particularly if we're feeling at odds with our body (for whatever reason). We'll discuss how we can tap into our resilience and hope through our mind and heart space, and in a way that also nourishes the body.

Links and Sources Mentioned:

• Joy Lab Program (step-by-step practices to help you build and maintain the elements of joy in your life)
• Joy Lab Podcast #13 (The Roots of Resilience) This episode is a broad overview of what we'll be talking about over the next 9 episodes. It's a really helpful summary!
• Joy Lab Podcast #2 (The Handle of Hope). This is a great summary for our element of Hope.
• Chemistry of Calm (Dr. Emmons' book referenced in this series)
• Resilience definitions, theory, and challenges: interdisciplinary perspectives
• Annual Research Review: Positive adjustment to adversity -Trajectories of minimal-impact resilience and emergent resilience
• The Effects of Mindfulness Meditation on Hope and Stress
• The role of Hope in subsequent health and well-being for older adults: An outcome-wide longitudinal approach (Long & Colleagues)
• On the promotion of human flourishing (VanderWeele article)
• Hopelessness and Risk of Mortality and Incidence of Myocardial Infarction and Cancer
• Just think: The challenges of the disengaged mind (this is the study of people shocking themselves out of boredom)
• Emotion Suppression and Mortality Risk Over a 12-Year Follow-up
• Cumulative Stress and Health

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2147906626

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In this episode, we're working on our element of Resilience and exploring the third "Root of Resilience" known as aligning with nature. The Roots of Resilience were laid out in one of Dr. Emmons book, "The Chemistry of Calm." This root builds on our last one ("managing energy") by embracing the cycles and rhythms that are part of a much bigger system. This may seem "woo-woo," but.. well, it's not. Like all mammals and really every other living thing, we are influenced by cycles around us. A growing field of study known as chronobiology is bringing more scientific understanding to these cycles (for example: seasonal affective disorder and seasonal mood shifts). We'll talk more about this root and how increasing awareness of your connection with nature and adding some simple skills in response to this connection can support your mood, energy, and resilience in really powerful ways.

Supplements Mentioned to support SAD and drops in mood during winter:

• TruAdapt
• NeuroMood Pure Pack
• Vitamin D (we like this October-April)

Note: These product links go to our partner store at Fullscript (with an ongoing 10% discount for you + free shipping on orders over $50). You must have an account to view products and shop. Create your free account at: https://us.fullscript.com/welcome/nmh/signup

Links and Sources Mentioned:

• NMH Resilience Quiz and Mini Course
• Joy Lab Program (step-by-step practices to help you build and maintain the elements of joy in your life)
• Joy Lab Podcast #13 (The Roots of Resilience) This episode is a broad overview of what we'll be talking about over the next 9 episodes. It's a really helpful summary!
• Chemistry of Calm (Dr. Emmons' book referenced in this series)
• The 20 Minute Break (book)
• Linnaeus' Flower Clock
• More on light therapy in our blog here.
• More on seasonal affective disorder and seasonal mood shifts from our blogs:
• Natural Approaches for Seasonal Affective Disorder and Supporting Winter Mood
• Does Winter Get You Down? (video)
• What Causes Seasonal Affective Disorder?
• Seasonal Affective Disorder in the Summer

• A Light on Seasonal Affective Disorder: Definition, Treatment, & Prevention

• Resilience definitions, theory, and challenges: interdisciplinary perspectives

• Annual Research Review: Positive adjustment to adversity -Trajectories of minimal-impact resilience and emergent resilience
• The Coffee Bean: A Simple Lesson to Create Positive Change (book)
• Effects of a 12-week endurance training program on the physiological response to psychosocial stress in men: a randomized controlled trial
• No man is an island: social resources, stress and mental health at mid-life
• How does the brain deal with cumulative stress? A review with focus on developmental stress, HPA axis function and hippocampal structure in humans
• Just think: The challenges of the disengaged mind (this is the study of people shocking themselves out of boredom)
• Emotion Suppression and Mortality Risk Over a 12-Year Follow-up
• Cumulative Stress and Health
• The Times of Our Lives: Interaction Among Different Biological Periodicities

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In this episode, we're working on our element of Resilience and exploring the second Root of Resilience known as managing energy. The Roots of Resilience were laid out in one of Dr. Emmons book, "The Chemistry of Calm." We'll work through this foundational aspect of resilience, focusing on how we can keep our resilience tank more full by returning to our natural rhythms of rest and activity to help us feel more refreshed, engaged, and connected. We'll also learn about some "energy thieves" and how you can overcome those thieves to reclaim your natural energy cycles.

Supplements/products referenced in this episode:

• Note: These product links go to our partner store at Fullscript (with an ongoing 10% discount for you + free shipping on orders over $50). You must have an account to view products and shop. Create your free account at: https://us.fullscript.com/welcome/nmh/signup
• Aimee noted:
• EGCG (capsules)

• Matcha Green Tea from Buddha Teas

• Henry noted: B-complex, Antioxidant blend, Fish oil, Curcumin, and Resveratrol.

• Here's a great product to get all of those in (except Resveratrol) plus vitamins, minerals, and EPA/DHA:

• NeuroMood Pure Pack

• Resveratrol

Links and Sources Mentioned:

• NMH Resilience Quiz and Mini Course
• Joy Lab Program (step-by-step practices to help you build and maintain the elements of joy in your life)
• Joy Lab Podcast #13 (The Roots of Resilience) This episode is a broad overview of what we'll be talking about over the next 9 episodes. It's a really helpful summary!
• Roots of Resilience Series:
• Joy Lab Podcast #53 (Roots of Resilience- beginning of this series). This is the first episode for our series on the Roots of Resilience.

• Joy Lab Podcast #54 (Balancing Brain Chemistry with Supplements & Diet)

• Chemistry of Calm (Dr. Emmons' book referenced in this series)

• Dr. Corey Keyes: The Mental Health Continuum: From Languishing to Flourishing in Life
• Languishing article Aimee referenced: NY Times- There’s a Name for the Blah You’re Feeling: It’s Called Languishing
• Radically Sensible Eating with Carolyn Denton
• Dan Buettner of Blue Zones
• Resilience definitions, theory, and challenges: interdisciplinary perspectives
• Annual Research Review: Positive adjustment to adversity -Trajectories of minimal-impact resilience and emergent resilience
• The Coffee Bean: A Simple Lesson to Create Positive Change (book)
• Effects of a 12-week endurance training program on the physiological response to psychosocial stress in men: a randomized controlled trial
• No man is an island: social resources, stress and mental health at mid-life
• How does the brain deal with cumulative stress? A review with focus on developmental stress, HPA axis function and hippocampal structure in humans
• Just think: The challenges of the disengaged mind (this is the study of people shocking themselves out of boredom)
• Emotion Suppression and Mortality Risk Over a 12-Year Follow-up
• Cumulative Stress and Health
• The Times of Our Lives: Interaction Among Different Biological Periodicities

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2147888819

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In this episode, we're working on our element of Resilience and exploring the first "Root of Resilience" known as balancing brain chemistry. The Roots of Resilience were laid out in one of Dr. Emmons book, "The Chemistry of Calm." We'll work through this foundational aspect of resilience, focusing on how we can use diet, supplements, and medications to balance brain chemistry. We'll also look at what "temperament" has to do with our behaviors and brain chemistry... and also how it doesn't have as much of hold on us as we may think.

Links and Sources Mentioned:

• NMH Resilience Quiz and Mini Course
• Joy Lab Program (step-by-step practices to help you build and maintain the elements of joy in your life)
• Joy Lab Podcast #13 (The Roots of Resilience) This episode is a broad overview of what we'll be talking about over the next 9 episodes. It's a really helpful summary!
• Chemistry of Calm (Dr. Emmons' book referenced in this series)
• Resilience definitions, theory, and challenges: interdisciplinary perspectives
• Annual Research Review: Positive adjustment to adversity--Trajectories of minimal-impact resilience and emergent resilience
• The Coffee Bean: A Simple Lesson to Create Positive Change (book)
• Effects of a 12-week endurance training program on the physiological response to psychosocial stress in men: a randomized controlled trial
• No man is an island: social resources, stress and mental health at mid-life
• How does the brain deal with cumulative stress? A review with focus on developmental stress, HPA axis function and hippocampal structure in humans
• Just think: The challenges of the disengaged mind (this is the study of people shocking themselves out of boredom)
• Emotion Suppression and Mortality Risk Over a 12-Year Follow-up
• Cumulative Stress and Health
• The Times of Our Lives: Interaction Among Different Biological Periodicities

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2147888818

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In this episode, we're working on our element of Resilience. And even if you feel the opposite of resilient right now, we'll discuss more about how each of us is wired for this element. We are naturally resilient and can uncover and build up this element-- no matter what. This is also the first part of our "Roots of Resilience" series. The Roots of Resilience were laid out in one of Dr. Emmons book, "The Chemistry of Calm." We'll work through all the roots throughout our episodes on Resilience and Hope (nine episodes!). These roots are really the key aspects of resilience that are essential to be aware of and to strengthen. Stay with us for this full series to uncover and nourish your most rooted, resilient self.

Links and Sources Mentioned:

• NMH Resilience Quiz and Mini Course
• Joy Lab Program (step-by-step practices to help you build and maintain the elements of joy in your life)
• Joy Lab Podcast #13 (The Roots of Resilience) This episode is a broad overview of what we'll be talking about over the next 9 episodes. It's a really helpful summary!
• Chemistry of Calm (Dr. Emmons' book referenced in this series)
• Dr. Catherine Panter-Brick- Yale faculty page
• Resilience definitions, theory, and challenges: interdisciplinary perspectives
• Annual Research Review: Positive adjustment to adversity -Trajectories of minimal-impact resilience and emergent resilience
• The Coffee Bean: A Simple Lesson to Create Positive Change (book)
• Effects of a 12-week endurance training program on the physiological response to psychosocial stress in men: a randomized controlled trial
• No man is an island: social resources, stress and mental health at mid-life
• How does the brain deal with cumulative stress? A review with focus on developmental stress, HPA axis function and hippocampal structure in humans
• Just think: The challenges of the disengaged mind (this is the study of people shocking themselves out of boredom)
• Emotion Suppression and Mortality Risk Over a 12-Year Follow-up
• Cumulative Stress and Health
• The Times of Our Lives: Interaction Among Different Biological Periodicities

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2147883601

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In this episode, we're in the final part of our five-part series on equanimity. In this series, we've worked through this process of an emotional storm and how we can use equanimity to get us through with less suffering. In this episode, we’re walking out of our house to assess what may be some damage after the storm. This phase of the storm can be hard to face, but it can actually be the easiest phase to tap into equanimity. As we assess with self-compassion, we can tune into our equanimity to fix what may need to be fixed and to also make a future storm less difficult. Listen in for some key strategies to make this process less painful and more effective for taming future storms.

Key Takeaways:

• It's not uncommon to ignore the damage after an emotional storm. Sometimes the wreckage feels too much to deal with. However, if we don't assess and clean up, then we're sure to have another one like it in the future.
• Space to assess the damage and the context is essential- we need to give ourselves that space. We can then move through the storm in our minds, trying to notice where we could have made a shift to deter some of the damage.
• This process can be really helpful to do with a mental health practitioner and/or others who you trust.
• One key strategy to handling the larger emotional storms is to practice with the little daily windstorms that come your way. For example, try tackling road rage or situations where you feel mildly overwhelmed (like in a social situation).

Links and Sources Mentioned:

• Joy Lab Program (step-by-step practices to help you build and maintain the elements of joy in your life)
• Joy Lab Podcast #12 (Five Pathways to Inner Calm) This episode is a broad overview of what we'll be talking about over the next 5 episodes. It's a really helpful summary!
• Joy Lab Podcast #26 (Self-Compassion: Don't Believe Everything You Think [about yourself])
• Joy Lab Podcast #27 (Self-Compassion: Easing Up On Yourself)
• Joy Lab Podcast #28 (Self-Compassion: Remembering You're Not Alone)
• Joy Lab Podcast #29 (Backdraft: When Being Good to Yourself Feels Bad)
• Joy Lab Podcast #34 (Meditation with Music: Heart-Opening Meditation). This is a great body awareness practice.
• Joy Lab Podcast #48 (Equanimity: A Tool for Emotional Reactivity & the Power of Grounding-Part 1)
• Joy Lab Podcast #49 (Equanimity: When an Emotional Storm Hits & Thoughts Start Spiraling-Part 2)
• Joy Lab Podcast #50 (Equanimity: Seeing our Storylines and Changing Course- Part 3)
• Joy Lab Podcast #51 (Equanimity: Emotional Reactivity and Damage Control- Part 4)
• Bianca Bowers website

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2147888674

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In this episode, we're in the fourth part of our five-part series on equanimity. This episode is quite a bit different than the last two where we worked with the internal dynamics of an emotional storm and how equanimity can come in to tame the winds. Now, we’ll look at how this process can expand outside ourselves. We're probably all familiar with this phase as well: we say or do things out of surges of emotions that took us by surprise, negative thoughts that hung on, and story lines we told ourselves. These kind of outbursts are inevitable given all the energy we've brewed up in the early phases of the storm and, well, it just kind of needs to go somewhere. Often, we lash out. Other times, we replay the scenario again [and again] in our heads, winning an imaginary battle that keeps us reactivating our stress response. Whatever the case, we'll talk about strategies to bring back equanimity to not only dissipate the storm, but make situations like this far less common.

Key Takeaways:

• If we haven't prevented or buffered an emotional storm by this point, then we are likely full with energy. When that occurs, it's hard to hold back from lashing out.
• If we don't lash out and don't work to dissipate the storm, we may find that we continue to replay the event over and over again in our minds. This replaying continues to re-activate our stress and keeps us stuck in the event.
• Anger is not a bad emotion; it may be just the emotion for the situation. However, we have to create a bit of space between the activation and sensations and our response so we can tune into our wisdom and choose our response in a way that is most healthy and effective.
• Grounding practices are super effective at helping us create space between activation and response.
• Equanimity amidst a storm takes a lot of skill because an emotional storm happens so fast. We need to practice!
• Next episode we'll look at how to learn from these storms, even if we got totally swept away, so that we can maintain more equanimity when the next one hits.

Links and Sources Mentioned:

• Joy Lab Program (step-by-step practices to help you build and maintain the elements of joy in your life)
• Joy Lab Podcast #48 (Equanimity: A Tool for Emotional Reactivity & the Power of Grounding-Part 1)
• Joy Lab Podcast #49 (Equanimity: When an Emotional Storm Hits & Thoughts Start Spiraling-Part 2)
• Joy Lab Podcast #50 (Equanimity: Seeing our Storylines and Changing Course- Part 3)
• Joy Lab Podcast #12 (Five Pathways to Inner Calm) This episode is a broad overview of what we'll be talking about over the next 5 episodes. It's a really helpful summary!
• Joy Lab Podcast #34 (Meditation with Music: Heart-Opening Meditation). This is a good body awareness practice
• Progressive Muscle Relaxation (PDF, we'll link a video soon)
• Natural outdoor environment, neighbourhood social cohesion and mental health: Using multilevel structural equation modelling, streetscape and remote-sensing metrics (2020; green/blue spaces and mental health analyses)
• Understanding Emotions: Origins and Roles of the Amygdala (2021)
• Part 1—You can run but you can't hide: Intrusive thoughts on six continents (2014)
• Part 2. They scare because we care: The relationship between obsessive intrusive thoughts and appraisals and control strategies across 15 cities (2014)
• How changing your story can change your life (Lori Gottlieb Ted Talk)
• On knowing what you are not supposed to know and feeling what you are not supposed to feel. (1979; classic article)
• Anger in psychological disorders: Prevalence, presentation, etiology and prognostic implications (2016)
• Warm Lines Directory
• James Baldwin (quote was from Notes of a Native Son- check out this biography page from PBS)

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2147888317

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In this episode, we're in the third part of our five-part series on equanimity. In last episode, we faced the beginning of an emotional storm. Now, the storm is whipping up more, enough to incite that common hurricane called “why me”… also known as getting caught up in our story line. The problem here is that the stories we tell ourselves are rarely helpful or accurate. Or as therapist Lori Gottlieb puts it succinctly: "If there's anything I've learned as a therapist, it's that we are all unreliable narrators of our own lives." Thankfully, equanimity can still be our life boat at this phase of a storm. We'll talk about the strategies to use to quiet those stories and reclaim equanimity.

Key Takeaways:

• We often assume that our circumstances craft the stories we tell ourselves... but what is more often true is that the way we narrate our daily lives is what actually writes and cements our stories.
• The stories we tell ourselves are really powerful and can actually serve as obstacles for us. They are not permanent though, we just keep rehearsing them. We can write a different story.
• Mindfulness is tough when we're in the middle of an emotional storm and our story has already kicked in. We need to work with our mind, to practice awareness strategies and mindfulness before we launch into a story so that we can unleash its grip.
• We need to take ownership of these stories with our wise mind, otherwise our unconscious, fearful thoughts will drive the story.

Links and Sources Mentioned:

• Joy Lab Program (step-by-step practices to help you build and maintain the elements of joy in your life)
• Joy Lab Podcast #48
• Joy Lab Podcast #12 (Five Pathways to Inner Calm) This episode is a broad overview of what we'll be talking about over the next 5 episodes. It's a really helpful summary!
• Lori Gottlieb's website: https://lorigottlieb.com/
• Joy Lab Podcast #34 (Meditation with Music: Heart-Opening Meditation). This is a good body awareness practice
• Progressive Muscle Relaxation (PDF, we'll link a video soon)
• Natural outdoor environment, neighbourhood social cohesion and mental health: Using multilevel structural equation modelling, streetscape and remote-sensing metrics (2020; green/blue spaces and mental health analyses)
• Understanding Emotions: Origins and Roles of the Amygdala (2021)
• Part 1—You can run but you can't hide: Intrusive thoughts on six continents (2014)
• Part 2. They scare because we care: The relationship between obsessive intrusive thoughts and appraisals and control strategies across 15 cities (2014)
• How changing your story can change your life (Lori Gottlieb Ted Talk)
• On knowing what you are not supposed to know and feeling what you are not supposed to feel. (1979; classic article)
• Anger in psychological disorders: Prevalence, presentation, etiology and prognostic implications (2016)
• Warm Lines Directory

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2147888303

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In this episode, we're in the second part of our five-part series on equanimity. That may sound like a lot of parts... but we're working on how to navigate through emotional storms with equanimity (and that takes some parts). We're really digging into that phase of an emotional storm when the physical response fires up and our thoughts kick in. Most of the time, our thoughts are slower than our physical response, leaving us with a stressful surge of sensations that can add fuel to what are often negative, unconscious thoughts. Equanimity is a powerful tool to use to help us stay present with the physical sensations and avoid latching on to negative and intrusive thoughts that can keep us spiraling.

Key Takeaways:

• Theories of emotion like embodied cognition and somatic marker suggest that our physical sensations often move faster than our conscious awareness of what's actually happening... AKA we "feel" things before we understand them. This means we need to create more space between sensation and response so our wiser self can assess the situation. That's where equanimity can come in!
• You can't fight your physiology anymore (we're channeling REO Speedwagon for this). Suppressing our emotions, thoughts, or sensations is rarely helpful... but we also don't have to take the hook and let these things surge us into an emotional storm. As we practice equanimity, we get better at this.
• One key strategy is to turn to the feeling and sensations. We can be present to our emotional vulnerability. Notice these feelings with self-compassion. With that awareness, we can catch these signs far earlier, allowing them to dissipate. We do this practice a lot in the Joy Lab program.
• If we miss these early signals, unconscious thoughts often surge in. This is when we tend to escalate the issue.
• Unconscious thoughts are usually negative. They're often called "negative intrusive thoughts."

• They are so common and you can't stop them from rising up... and that's not really the problem. The problem comes when we latch onto them. With equanimity, we can reduce the tendency to latch on, and in the future, possibly reduce their power when they arise.

• Three layers of brain outlined by Dr. Emmons. Understanding these layers and how they interact can help us understand how our thoughts can accelerate or dampen an emotional storm.

Links and Sources Mentioned:

• Joy Lab Program (step-by-step practices to help you build and maintain the elements of joy in your life)
• Joy Lab Podcast #48
• Joy Lab Podcast #12 (Five Pathways to Inner Calm) This episode is a broad overview of what we'll be talking about over the next 5 episodes. It's a really helpful summary!
• Joy Lab Podcast #34 (Meditation with Music: Heart-Opening Meditation). This is a good body awareness practice
• Progressive Muscle Relaxation (PDF, we'll link a video soon)
• Natural outdoor environment, neighbourhood social cohesion and mental health: Using multilevel structural equation modelling, streetscape and remote-sensing metrics (2020; green/blue spaces and mental health analyses)
• Understanding Emotions: Origins and Roles of the Amygdala (2021)
• Part 1—You can run but you can't hide: Intrusive thoughts on six continents (2014)
• Part 2. They scare because we care: The relationship between obsessive intrusive thoughts and appraisals and control strategies across 15 cities (2014)
• How changing your story can change your life (Lori Gottlieb Ted Talk)
• On knowing what you are not supposed to know and feeling what you are not supposed to feel. (1979; classic article)
• Anger in psychological disorders: Prevalence, presentation, etiology and prognostic implications (2016)
• Warm Lines Directory

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2147887782

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In this episode and the next four after this, we'll look at how to use equanimity when emotional storms hit. What's equanimity? We see it as a flexible state of steadiness, particularly amidst stress. And even though equanimity is our natural state, it’s the opposite that most of us are familiar with. That opposite goes by a lot of different names: fear, anxiety, irritability, moodiness, upset, agitation, being stressed out. In mental health lingo, it’s often called emotional reactivity. To get us started with our series, we'll learn more about emotional reactivity in this episode and talk about how to tap into equanimity through grounding practices.

Key Takeaways:

• Equanimity can be described as steadiness, particularly amidst stress or struggles. It may feel absent for you now, but it is your natural state.
• Equanimity looks different for all of us.
• One key strategy to maintain equanimity amidst stress is to get grounded. You can do this by heading outside and doing something in nature that feels calming and anchoring. You can also do this with others who you feel safe with and who invite a sense of connection for you (people, pets, other animals).
• If it's too cold to go outside, a sunny window can be just the thing. Add a houseplant, and a pet perhaps, and you've created an indoor, grounding oasis!

Links and Sources Mentioned:

• Joy Lab Program (step-by-step practices to help you build and maintain the elements of joy in your life)
• Joy Lab Podcast #12 (Five Pathways to Inner Calm) This episode is a broad overview of what we'll be talking about over the next 5 episodes. It's a really helpful summary!
• Joy Lab Podcast #34 (Meditation with Music: Heart-Opening Meditation). This is a good body awareness practice
• Progressive Muscle Relaxation (PDF, we'll link a video soon)
• Natural outdoor environment, neighbourhood social cohesion and mental health: Using multilevel structural equation modelling, streetscape and remote-sensing metrics (2020; green/blue spaces and mental health analyses)
• Understanding Emotions: Origins and Roles of the Amygdala (2021)
• Part 1—You can run but you can't hide: Intrusive thoughts on six continents (2014)
• Part 2. They scare because we care: The relationship between obsessive intrusive thoughts and appraisals and control strategies across 15 cities (2014)
• How changing your story can change your life (Lori Gottlieb Ted Talk)
• On knowing what you are not supposed to know and feeling what you are not supposed to feel. (1979; classic article)
• Anger in psychological disorders: Prevalence, presentation, etiology and prognostic implications (2016)
• Warm Lines Directory

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2147883605

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In this episode, we're working on our element of Savoring and considering this insight from Henry in last episode: “We act as if we're just reacting to the world around us, but what if the world is actually reacting to us?” We'll try to get to the bottom of this with the wisdom of milkshakes... Key Takeaways:

• First: Are you savoring the Joy Lab podcast? If so, help us keep it going by giving us a top rating and a review on the platform you're listening on. It really helps us reach others who are ready to uncover their joy.
• The milkshake study revealed that participant expectations or mindsets about a milkshake changed how their body processed it. Amazing!
• Studies like (there are many) reveal that what we think about ourselves and the world around us can shift our current state (physically and psychologically). This puts a lot of power into our hands to shift our mindset in ways that nourish us more.
• Head back to episodes 44, 45, and 46 for savoring practices.

Links and Sources Mentioned:

• Joy Lab Program (step-by-step practices to help you build and maintain the elements of joy in your life)
• Joy Lab Podcast #46 (Boost Your Mood with Savoring [Back to the Future style])
• Joy Lab Podcast #45 (Savoring the Present and Overcoming FOBO [it's kinda like FOMO...])
• Joy Lab Podcast #44 (The Art of Savoring Your Past Without Getting Stuck There)
• Joy Lab Podcast #11(The Forgotten Key to Happiness)
• Classic book on Savoring (Bryant and Veroff)
• Current Progress and Future Directions for Theory and Research on Savoring (2021)
• Mind Over Milkshakes: Mindsets, Not Just Nutrients, Determine Ghrelin Response (study from Crum, et al. referenced in episode)

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2147840458

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In this episode, we're working on our element of Savoring. First: There will be some solid Back to the Future references (obviously). Second, this type of savoring can sometimes be more accessible than past and present savoring for those dealing with depression. Third, this type of savoring (along with past and present) is associated with a mood boost. It's definitely worth your time.Tune in for how this works and two simple ways to practice savoring the future.

Key Takeaways:

• Savoring the future is not avoidance or denial. It's instead a conscious skill we can engage in to shift mood and make what we savor more likely to occur.
• Mental time travel... sound fun? Learn how in this episode!
• Proactive savoring is what we're learning how to do here. It's different than reactive savoring (which is great as well). With proactive savoring, we're self-generating the experience and positive state that arises. This puts savoring into our control.
• What often keeps us from savoring? Judgement. We're often focused on looking for what's wrong and comparing.
• Our imagination is extremely powerful in creating our day-to-day world.
• We act as if we're just reacting to the world around us, but what if the world is actually reacting to us?
• A simple savoring strategy is to imagine four plausible and positive scenarios that will happen to you tomorrow. Assess your mood before and after if you like, and try to write down these scenarios in a journal.

Links and Sources Mentioned:

• Joy Lab Program (step-by-step practices to help you build and maintain the elements of joy in your life)
• Classic book on Savoring (Bryant and Veroff)
• Current Progress and Future Directions for Theory and Research on Savoring (2021)
• Encyclopedia of an Ordinary Life (Amy Krouse Rosenthal)
• Amy Krouse Rosenthal's website
• Does savoring increase happiness? A daily diary study
• Up-regulating positive emotions in everyday life: Strategies, individual differences, and associations with positive emotion and well-being
• Back to the future: the effect of daily practice of mental time travel into the future on happiness and anxiety
• Consciousness of subjective time in the brain
• You May Want to Marry My Husband (Amy Krouse Rosenthal)
• Seven Notes on Life- Amy Krouse Rosenthal (her talk starts 5 minutes in)

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2147840457

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In this episode, we're working on our element of Savoring... and this time, we're savoring the present moment (we savored the past last episode). One of the powerful aspects of this type of savoring is that it really helps us anchor our attention to our experience of savoring vs focusing (or relying) on the actual event. That means we can drum up savoring at any moment and use it as a tool to shift mood in a more positive direction. Tune in for some key strategies and one common obstacle... FOBO (yes, it's different than FOMO).

Key Takeaways:

• Savoring is about focusing on our experience of pleasure. That means it's more experience focused rather than event focused. Research has shown that savoring neutral events can even be as powerful as savoring big celebrations.
• Bryant and Veroff note that “To savor an experience, one must possess and apply a certain degree of mindfulness and meta-awareness.” This means the more present we are, the more we can savor. The more we savor, the more we remember (which enables more savoring of the past!).
• Have you heard about slow-twitch dopamine? Henry just made it up, but it's really cool! That's kind of how we can interpret savoring. It lengthens out our enjoyment and nourishes us more.
• One key obstacle: FOBO (fear of being over). This is a common experience where we let the realization that something is going to end pull us from the present moment. When this happens, we lose the opportunity to savor.
• Savoring can help us be with this understanding of impermanence and even improve our experience in the moment.
• JOBO (we're loving the acronyms this episode!) can actually help us move beyond FOBO.
• Mindful photography is a fantastic practice to savor in the present moment, particularly when FOBO rises up.

Links and Sources Mentioned:

• Joy Lab Program (step-by-step practices to help you build and maintain the elements of joy in your life)
• Classic book on Savoring (Bryant and Veroff)
• Current Progress and Future Directions for Theory and Research on Savoring (2021)
• Amy Bloom's website
• Up-regulating positive emotions in everyday life: Strategies, individual differences, and associations with positive emotion and well-being
• Reward-motivated learning: mesolimbic activation precedes memory formation
• Judy Weiser's website on phototherapy and applications
• Saving the Last for Best: A Positivity Bias for End Experiences
• Positive Psychology Progress: Empirical Validation of Interventions. (Seligman, et al.)
• Consciousness of subjective time in the brain
• Chased by the Light (book by Jim Brandenburg)
• Courage and Light (video series with Jim Brandenburg and Parker Palmer)

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2147840455

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In this episode, we're working on our element of Savoring. This element is a powerful antidote for chronic busyness and feelings of overwhelm. And maybe best of all... it's pretty easy to do. And offers quick benefits. We're talking about savoring the past in this episode, one of the three types of savoring (the others are savoring the present and future). We'll also address a few obstacles to this element of savoring (e.g., getting stuck in repetitive thoughts about the past or glory day living).

Key Takeaways:

• Savoring has been defined "as attending, appreciating, and enhancing positive experiences that occur in one’s life" (Bryant & Veroff).
• Change doesn't always have to be so hard. Savoring is a tool to help us unlock that pathway of change.
• Practicing savoring can help us work with our dopamine system in really insightful ways. We can learn how to gain back some control and practice more nourishing skills that bring us pleasure.
• Three types of savoring were noted by Bryant and Veroff: Savoring the past (also called reminiscing in the research), savoring the present, and savoring the future (also called anticipation in the research). All of these are associated with positive shifts in mental and physical health. Choose your favorite(s)!
• Two commonly discussed emotional regulation strategies are cognitive reappraisal and effective suppression. We think savoring is another that should be discussed more as it works even earlier in an emotion timeline and requires less effort.
• We can savor the past without getting locked into it.
• Key strategy for savoring the past: Three good things. Here's how to do it:
• Find a place where you can relax. When you're settled, ask yourself to remember 3 events that were really positive.
• Write them down if you can and take some time to remember each of them.
• Then, for each one, reflect on some more details...
• Why did this happen?
• What were the circumstances?
• What was your role in it?

• Who else was involved and what part did they play in making it happen?

• End with some deep breaths as you savor any other positive feelings that rise up in your thoughts and in your body.

Links and Sources Mentioned:

• Joy Lab Program (step-by-step practices to help you build and maintain the elements of joy in your life)
• Classic book on Savoring (Bryant and Veroff)
• Current Progress and Future Directions for Theory and Research on Savoring (2021)
• Encyclopedia of an Ordinary Life (Amy Krouse Rosenthal)
• Amy Krouse Rosenthal's website
• Savoring the Past: Positive Memories Evoke Value Representations in the Striatum
• Cognitive reappraisal and expressive suppression strategies role in the emotion regulation: an overview on their modulatory effects and neural correlates
• Does savoring increase happiness? A daily diary study
• Up-regulating positive emotions in everyday life: Strategies, individual differences, and associations with positive emotion and well-being
• Reward-motivated learning: mesolimbic activation precedes memory formation
• Judy Weiser's website on phototherapy and applications
• Saving the Last for Best: A Positivity Bias for End Experiences
• Positive Psychology Progress: Empirical Validation of Interventions. (Seligman, et al.)
• Back to the future: the effect of daily practice of mental time travel into the future on happiness and anxiety
• Consciousness of subjective time in the brain
• You May Want to Marry My Husband (Amy Krouse Rosenthal)
• Seven Notes on Life- Amy Krouse Rosenthal (her talk starts 5 minutes in)

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2147840454

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In this episode, we're working on our element of Inspiration by looking at our passions more closely...

Harmonious passions are just like inspiration, they fuel us in nourishing and creative ways. Obsessive passions are quite the opposite. They're associated with negative emotions and rigidity.

It's important to understand the difference between these, how they might show up in your life and how you can recalibrate or make a change if your passion has taken hold of you in a way that depletes your mental and physical health.

Key Takeaways:

• Harmonious passions are good for mental and physical health. The key is that we feel nourished by them and we feel in control.
• Obsessive passions are depleting for us. They also feel like responsibilities that control us.
• We can recalibrate our passions in healthier ways.
• Strategies to recalibrate your passions and stoke inspiration:
• Try backing off of an activity that feels like it has a hold on you and feels depleting. Creating some space may reignite that harmonious spark for you.
• Explore a new passion. Try something new that feels exciting and fun to you.

Links Mentioned:

• Joy Lab Program (step-by-step practices to help you build and maintain the elements of joy in your life)
• Joy Lab podcast episode 10 ("Inspiration: The Engine of Joy" ... gives some great basics for this element of inspiration)
• Joy Lab podcast episode 11 ("The Forgotten Key to Happiness" ... gives some great basics for the element of savoring)
• About Mihaly Csikszentmihalyi
• Les Passions de l’Aˆ me: On Obsessive and Harmonious Passion (Vallerand et al.)

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2147840453

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The element for this episode is “inspiration.” In the last two episodes, we dug into some strong myths around change and happiness. These centered around the false beliefs that we’re broken; that we need to be fixed; or that we need to change ourselves, our environment, or someone else to feel some happiness. If you haven't listened to those episodes (yet!), just know that those are super sticky myths. They come up a lot. Here at Joy Lab, we work on building ourselves up in powerful ways that quiet that talk.

At the same time, of course we want to make changes in our lives. So, in this episode have five principles that can help you create positive change. The key is that these changes are built from from a foundation of self-acceptance. A place of self-love that fuels change because you care about yourself. And that foundation and fuel inspires changes that are lasting and meaningful.

Key Takeaways:

• Five principles for inspired change:
  • Inspired change is grounded in radical self-acceptance.
  • Inspired change begins deep within.
  • Inspired change embraces even the resistance to change.
  • Inspired change happens in connection.
  • Inspired change is a process, and not a simple, linear one.

Links Mentioned:

• Joy Lab Program (step-by-step practices to help you build and maintain the elements of joy in your life)
• Joy Lab podcast episode 10 ("Inspiration: The Engine of Joy" ... gives some great basics for this element of inspiration):
• Joy Lab podcast episode 40 (Resolution #1: You Don’t Need to Be Fixed)
• Joy Lab podcast episode 41 (The Myths of Change)
• The Chemistry of Joy and The Chemistry of Joy Workbook (both by Henry Emmons, MD)
• Broaden and Build Model
• Integrative Model for Behavioral Prediction (this is not the original article, but a full text version that offers a great background and applies the model to health communication interventions)
• A functional genomic perspective on human well-being (Dr. Fredrickson study)
• How are habits formed: Modelling habit formation in the real world (Dr. Lally study)
• On Becoming a Person (Carl Rogers book)

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2147826839

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The element for this episode is “inspiration.” We explored this element last episode, busting the myth that you need to be fixed. In the episode, we’re talking more about the myths of change.

There's a jargon-y term that applies here, it's called the "fallacy of change." This is the belief that in order to be happy, to feel comfortable with ourselves, that something needs to change. We may believe we need to change, but often, we think someone else or something else needs to change. We’ll dive into this myth/fallacy more in this episode.

The paradox is, after we acknowledge this myth and move into more self-acceptance, then we break down the wall separating us from our joy. With that new space, our building blocks of joy can more quickly create the steps needed for more lasting, positive changes in our lives.

Key Takeaways:

• The fallacy of change is the rejection of our current state and a belief that our happiness is not in our own power, but dependent on the people or circumstances around us.
• Locus of control is important here... an internal locus of control is the belief that the outcomes of your actions are based on what YOU do. That orientation (when it's contextually appropriate) is important for mental health. We can't hold out our happiness based on external circumstances.
• Do you have a Dan Marino in your life? Someone who you believe held the football wrong on you? If you have no idea what that means, you just need to listen to the episode to gain the pearl of wisdom here (yes, it's from a Jim Carrey movie)...
• "Spotlighting the right" is a powerful behavioral change strategy. Instead of nagging or punishing, we can focus on the positive behaviors that are moving us toward a goal. It's a simple, but powerful shift.
• Fear, shame, and guilt are bad motivators for lasting change. They may ignite a first action, but the fuel fizzles out fast and the desired change doesn't have enough positive support to become a healthy habit.
• We'll dig more into how we can move beyond these myths in next episode.

Links Mentioned:

• Joy Lab Program (step-by-step practices to help you build and maintain the elements of joy in your life)
• Joy Lab podcast episode 10 ("Inspiration: The Engine of Joy" ... gives some great basics for this element of inspiration):
• Joy Lab podcast episode 40 (Resolution #1: You Don’t Need to Be Fixed)
• Differential associations of locus of control with anxiety, depression and life-events: A five-wave, nine-year study to test stability and change
• Nudge theory (Thaler's book- Nudge: Improving Decisions About Health, Wealth, and Happiness)
• Victor Frankl: The Will to Meaning: Foundations and Applications of Logotherapy.

Full transcript available: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2147826838

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Perhaps you're tuning in as we move into this new near. Have you set any resolutions yet? Whether or not you have, we'd like to suggest you put one resolution on the top of your list. Here it is for you (you can copy and paste as the background on your device): Resolution 1: I don't need to be fixed.

Yup. That's the resolution that will actually fuel more inspiration and positive changes than any other one we can think of. Aren't convinced? Tune into this episode to learn why this kind of strength-based foundation brews up inspiration and sustains positive changes that you want to create in your life. And be sure to head over to our free Resilience Quiz to identify your Resilience Type. It's a powerful tool to help you with this resolution and to move forward from a place of strength.

Key Takeaways:

• Starting from a place of strength (that we don't need to be fixed) creates a broadening effect in our minds. We're able to see more opportunities, problem-solve obstacles more efficiently, be gentler with ourselves, and stay more motivated to stick with our inspired goals.
• Negative emotions are not bad, but when we hang on to them too long, they create constriction in our mind and body. We're not as able to tap into our creativity, inspiration, motivation, and more when negative emotions close us up.
• We are more than our pathology and/or labels.
• Discover your Resilience Type with our free Resilience Quiz to help streamline your activities and come back to balance. This is a powerful tool that helps you create positive changes from a place of strength.

Links Mentioned:

• Joy Lab Program (step-by-step practices to help you build and maintain the elements of joy in your life)
• Free Resilience Quiz to identify your Resilience Type and learn the personalized lifestyle strategies that can support you best (including diet, exercise, supplements, and mind-body practices to support sleep, stress management, and mood).
• Joy Lab podcast episode 10 (Inspiration: The Engine of Joy)

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2147826731

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We all have pieces of ourselves that we feel are flawed, broken, and that we reject. That rejection keeps us in a stuck place. This meditation helps to bring these stories to the surface so that we can let them go and give ourselves the care and inspiration to move forward. This meditation can feel intense, so if you need to back off or pause during it, please do. We talked a bit about why this can be hard in episode 29 (Backdraft: When Being Good to Yourself Feels Bad).

This meditation is also a bit of a taste of how we work in the Joy Lab program, taking these elements of joy and creating new paths with them so we can uncover our most joyful, resilient, and accepted self.

Key Takeaways:

• Like working with any system or tool, you need to practice. Use this meditation to practice the self-acceptance that is necessary for a healthy body and mind.
• It's really true...you're not broken. This meditation can help us let go of the stories that aren't serving us and move forward with inspiration and self-care.

Links Mentioned:

• Joy Lab Program (step-by-step practices to help you build and maintain the elements of joy in your life)
• Joy Lab podcast episode 29 (Backdraft: When Being Good to Yourself Feels Bad)

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2147812920

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In this episode, we're talking about three common roadblocks that stand in the way of our element of sympathetic joy (and joy in general). These three obstacles trick us into feeling like we're always the victim, there's never enough (time, money, relationships, jobs... everything), and that we are lacking or flawed in some way. These obstacles are sneaky, but when you start to notice them, they can be tamed and overcome. Tune in for some strategies and encouragement to overcome these obstacles and to make more space for joy.

Key Takeaways:

• The fallacy of fairness keeps us stuck in resentment, jealousy, and in a victim role. It's a sneaky and really common obstacle that can really hold us back. This fallacy also keeps us from actually seeing what is objectively unfair... which means we fight every single battle with the belief that everything we don't like is unfair, we are always the victim, and we have no power in making a change. That's an exhausting and defeating place to be. That leaves us no energy for much else, including working to change systems or sound the alarm when something is objectively unfair.
• The fallacy of scarcity tricks us into thinking that we never have enough. This keeps us on this ever-racing-track of wanting more and more and never settling into a feeling of contentment or ease.
• And that last obstacle we're talking about in this episode keeps us locked into this feeling that we are flawed or lacking in some way. This is false. You are not flawed, broken, or lacking some essential quality. At Joy Lab, we work on building the elements in our lives that help us step into our most authentic, joyful, and perfect-for-us selves.
• Interoception is a powerful skill that we can use to navigate these obstacles and regulate our emotions toward something that nourishes us more.

Links Mentioned:

• Joy Lab Program (step-by-step practices to help you build and maintain the elements of joy in your life)
• Joy Lab podcast episode 9 (Sympathetic Joy: Happiness Goes Viral)
• Joy Lab podcast episode 34 (Meditation with Music: Heart-Opening Meditation)
• Joy Lab podcast episode 36 (Eight Billion Quick Tips for Joy)
• Joy Lab podcast episode 37 (Meditation with Music: Sympathetic Joy Meditation)
• Dr. Bessel van der Kolk (personal website)

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2147812918

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This meditation is a surprisingly helpful tool to shift mood and perspective. If you're not sure what sympathetic joy is, head to our last episode, number 36, before or after this. But, the short version is that we're sharing in each other's joy with this element of sympathetic joy and this meditation will help you do just that. This meditation is also a bit of a taste of how we work in the Joy Lab program, so please join us over there for more tools to uncover your most joyful self.

Key Takeaways (see full transcript below):

• Like working with any system or tool, you need to practice. Use this meditation to practice seeing and taking in more joy.
• It's really true...there is a lot of joy around you and in you. Once you see more of it, you'll feel more of it, and you'll share more of it.

Links Mentioned:

• Joy Lab Program (step-by-step practices to help you build and maintain the elements of joy in your life)
• Joy Lab podcast episode 36 (8 Billion Quick Tips for Joy)

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2147812917

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Sympathetic joy may sound like a... funny kind of element. But it is surprisingly powerful. This element encourages us to join in with all the joy that is around us. That means when someone else (like any of the 8 billion folks on the planet) is experiencing happiness or some good fortune, we can participate. And that participation can give us the emotional and physical health benefits, just as if we had experienced the happiness or good fortune ourselves. In this episode, Drs. Emmons and Prasek talk more about this element, some common obstacles, and offer a few key strategies to apply it in your life.

Key Takeaways (see full transcript below):

• Emotions are contagious... meaning we can catch moments of happiness from others. That's what sympathetic joy is all about. Joining in with the happiness that you see around you so that you feel that happiness in you as well.
• As the Dalai Lama said: “Why rely just on your own good fortune to be happy? If there are 8 billion people in the world, and you can be happy for their good fortune, then you have just increased your chances of being happy by 8 billion times!”
• One obstacle to sympathetic joy is simply the lack of attention to it.
• One important way to boost wellbeing is to ensure you have "relational diversity of one's social portfolio." That sounds way more complicated than it is.. essentially it means having a mix of interactions and relationships with people who you feel close to and also with those who you feel not so close too. This diverse social network is better than just interacting with a small group of close friends and/or family.
• You can implement the Kevin Bacon effect to boost your wellbeing...tune in for more.
• One key strategy to put this element into practice is to focus on 1-3 people who you feel demonstrate happiness or another quality that just makes you feel good when you think about them. Sit with that quality that they have and really tap into how it shows up for them and how it makes you feel. Maybe even tell them that this quality is something that rubs off on you as well. That's the power of sympathetic joy!

Links Mentioned:

• Joy Lab Program (step-by-step practices to help you build and maintain the elements of joy in your life)
• Joy Lab podcast episode 9 (Sympathetic Joy: Happiness Goes Viral)
• Joy Lab podcast episode 30 (Gratitude in the Wild: See What Is)
• Joy Lab podcast episode 25 (Learning to Love Well: Create a House of Belonging- discussing Dunbar's number and numbers of friendships for wellbeing)
• Relational diversity in social portfolios predicts well-being (Collins, et al., 2022)

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2147812914

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How do our elements of joy help us build this internal, infinite supply of joy that is within us? One reason is that we don't focus on happiness here at Joy Lab. Sounds wild, right? That's because of a little thing called the happiness paradox. Tune in for this episode as Aimee talks about this obstacle and how we use our elements of joy to overcome it. You'll also get a super simple and surprisingly effective strategy to boost your joy... and it involves reality tv and your least favorite sports team... enJOY!

Key Takeaways (see full transcript below):

• Joy is not the same as happiness. It's also not the opposite of depression. Joy is a deeper state of being that we can build up and maintain all the time.
• Chasing happiness is a recipe for fatigue and frustration.
• The happiness paradox is a reminder that we can instead build our elements of joy to uncover the inner state that we're actually after, and that is natural to us.
• Have fun with your work... try the simple sympathetic joy practice Aimee suggests in this episode:
  • Cheer for your rival sports team.
  • Watch a competition show and cheer for everyone.

Links Mentioned:

• Joy Lab Program (step-by-step practices to help you build and maintain the elements of joy in your life)
• Joy Lab podcast episode 8 (Why Gratitude Is Good [And Gratefulness Is Great])
• Joy Lab podcast episode 9 (Sympathetic Joy: Happiness Goes Viral)
• Joy Lab podcast episode 30 (Gratitude in the Wild: See What Is)
• Joy Lab podcast episode 31 (Gratitude in the Wild: Accept What Is)
• Joy Lab podcast episode 32 (Gratitude in the Wild: Choose Wisely)
• The paradox of pursuing happiness (Zerwas & Ford, 2021)
• Fronto-striatal activity predicts anhedonia and positive empathy subtypes (Mirabito, et al., 2019) [this is the study with Extreme Makeover: Home Edition]

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2147812899

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In this episode, we're building on what we've discussed in our last few episodes on Gratitude. After a short intro from Aimee, you'll find the Heart-Opening Meditation from Henry. It's a powerful practice to tune into your internal biofeedback tools (your superpower of interception) and to create more space to see-accept-choose with all the good stuff that is around you.

p.s. If you're not sure what "see-accept-choose" refers to, be sure to listen to episodes 30, 31, and 32. It's a powerful system to calm your stress response, come back to your most balanced state, and move forward in ways that nourish you more.

Key Takeaways (see full transcript below):

• You have a built-in biofeedback system that can help you notice and open up to let in more of the good.
• Like working with any system or tool, you need to practice. Use this meditation to hone your skills so you can notice sensations in your body more quickly and with better discernment and so you can feel more grounded, more open, and filled with more gratitude.

Links Mentioned:

Joy Lab Program (step-by-step practices to help you build and maintain the elements of joy in your life)

Joy Lab podcast episode 8 (Why Gratitude Is Good [And Gratefulness Is Great])

Joy Lab podcast episode 30 (Gratitude in the Wild: See What Is)

Joy Lab podcast episode 31 (Gratitude in the Wild: Accept What Is)

Joy Lab podcast episode 32 (Gratitude in the Wild: Choose Wisely)

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2147811444

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Greetings, everyone! You'll see three special meditations show up soon wherever you listen or watch your Joy Lab podcast. These three meditations will help you work with the elements of gratitude, sympathetic joy, and transitioning into the new year with our element of inspiration.

The first one will be episode #34. You'll then have two more, episodes #37 and #39.

We hope you find these meditation nourishing. Use them again and again, whenever you need to brew up these elements of joy and tap into your most resilient, joyful self.

Key Takeaways:

• You have a built-in biofeedback system that can help you notice and open up to let in more of the good. The mediations that we'll offer you over the next two months will help you work with that system.
• Like working with any system or tool, you need to practice. Use these meditations to hone your skills so you can notice sensations in your body more quickly and with better discernment and so you can feel more grounded, more open, and filled with more gratitude.

Links Mentioned:

• Joy Lab Program (step-by-step practices to help you build and maintain the elements of joy in your life)
• Joy Lab podcast episode 8 (Why Gratitude Is Good [And Gratefulness Is Great])
• Joy Lab podcast episode 30 (Gratitude in the Wild: See What Is)
• Joy Lab podcast episode 31 (Gratitude in the Wild: Accept What Is)
• Joy Lab podcast episode 32 (Gratitude in the Wild: Choose Wisely)

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2147812889

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In this episode, we're talking about the element of Gratitude and the third of our strategies to put it into practice (see the first and second strategies in episodes #30 and #31, respectively). This strategy of "Choosing Wisely" may sound boring or cliche (for example: Are you sick of #gratitude posts?), but this is where gratitude hits the real world and where we take action. And as we take actions that flex our gratitude muscles, we'll get stronger in this element and shift our default toward more grateful living.

p.s. We're grateful you're here with us at the Joy Lab!

Key Takeaways (see full transcript below):

• Letting our wise mind weigh in allows us to make healthier choices more easily, more often. That's the power of our see what is, accept what is, choose wisely process.
• The power of habit energy... and gratitude energy. We can rely on our love of habits to create a new pattern/habit of gratitude that fuels itself.
• Gratitude practice idea: Whenever you're receiving customer service, apply the see what is, accept what is, choose wisely process with gratitude.
• Another gratitude practice idea: Try gratitude coins! And then send them off into the world to grow new things.

Links Mentioned:

• Joy Lab Program (step-by-step practices to help you build and maintain the elements of joy in your life)
• Joy Lab podcast episode 8 (Why Gratitude Is Good [And Gratefulness Is Great])
• Joy Lab podcast episode 30 (Gratitude in the Wild: See What Is)
• Joy Lab podcast episode 31 (Gratitude in the Wild: Accept What Is)
• Watch this episode on YouTube.

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2147807125

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In this episode, we're talking about the element of Gratitude and the second of our strategies to put it into practice (see the first strategy in episode #30). This strategy of "Accepting what is" can be tough. Interestingly, even accepting the good things in our lives can be tough. We'll talk about why this happens and also identify some key obstacles that keep gratitude at a distance (i.e., mindlessness, grasping, and aversion), and how we can open up to accept the good, the bad... and everything else. You'll also learn a super simple gratitude practice that is worth two million dollars!

p.s. We're grateful you're here with us at the Joy Lab!

Key Takeaways (see full transcript below):

• Acceptance is not the same as giving up. Acceptance actually gives us an honest platform to work from. If we choose to fight, we can and we can be more clear about what we're dealing with and what needs to be done. We might also choose to let things be as they are and let ourselves feel better about them. It's really just when we're unwilling to accept things as they actually are, that we get ourselves into trouble.
• Some key obstacles can stand in the way of gratitude and acceptance. These are: aversion, grasping, and mindlessness. And of course... cheraphobia!
• Cheraphobia is the fear of being happy. It's surprisingly common. Gratitude and acceptance are powerful strategies for this.
• You can use your hands as a real-time neurofeedback tool to practice gratitude and acceptance (it's cheaper than a 2 million dollar fMRI machine!)

Links Mentioned:

• Joy Lab Program (step-by-step practices to help you build and maintain the elements of joy in your life)
• Joy Lab podcast episode 8 (Why Gratitude Is Good [And Gratefulness Is Great])
• Joy Lab podcast episode 30 (Gratitude in the Wild: See What Is)
• Sharon Salzberg (personal website)

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2147807028

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In this episode, we're talking about the element of Gratitude. There's a ton of research on gratitude and how powerful it can be for mental health. We'll talk about a really helpful step-by-step strategy that can be used to keep gratitude alive, even during tough times. We'll talk about the first of these strategies, "See what is" in this episode and follow up with two more episodes for the rest ("Accept what is" and "Choose wisely"). Seeing, accepting, and choosing may sound a little dull, but you'll likely be surprised how this process can boost present moment awareness and gratitude in big ways.

p.s. We're grateful you're here with us at the Joy Lab!

Key Takeaways:

• In this episode, we're focusing on seeing things as they really are and bringing more attention to the good things that exist, no matter the situation.
• It can be hard to practice gratitude amidst the knowledge that we'll also feel the pain of losing those people or things in time. However, as we practice gratitude and our other elements of joy, that knowledge of impermanence (AKA everything changes) can shift from an obstacle to fuel for gratitude.
• A daily practice of gratitude is a powerful tool to reduce depression. Even simple practices, as short as 3 minutes, can have significant, positive impacts on mood.
• Optimists and pessimists aren't so different... they can access gratitude equally.
• We like to think of the negativity bias as a survival bias. If you fall into this category, you're an excellent surveiller of your environment! That's a good evolutionary trait. Of course, too much can turn into chronic worrying, anxiety, and other behaviors. We'll talk about how to quiet that surveillance when it's not needed and how gratitude can help.

Links Mentioned:

• Joy Lab Program (step-by-step practices to help you build and maintain the elements of joy in your life)
• Joy Lab podcast episode 8 (Why Gratitude Is Good [And Gratefulness Is Great])
• Zadie Smith (personal website)
• Richard Rohr (Center for Action and Contemplation- founded by Richard Rohr)
• Sabrina Benaim (personal website)

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2147805919

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In this episode, Aimee is talking about an interesting obstacle to self-compassion: Backdraft. Just to note, this isn't about the 1991 movie, Backdraft (though who doesn't love a De Niro flick?!). Instead, we're talking about a fire science term that psychology also uses to describe a pretty uncomfortable feeling that can arise when we open ourselves up and let in some self-compassion. Listen in for how this phenomenon takes shape and three tips to ease it so you can continue practicing this essential element of self-compassion. Key Takeaways (see full transcript below):

• Love reveals anything unlike itself... the brain is wired to present all the ways we haven't been compassionate.
• We have been trained to be hard on ourselves. That means it's logical if backdraft is coming up for you. The only antidote is self-compassion.
• Note that if you're experiencing a lot of backdraft, it is important to get support from a practitioner or trusted individual who can help you through.
• Three tips to consider to help ease backdraft:
  • Stop, then yield.
  • Feel it to heal it.
  • Name it to tame it.

Links Mentioned:

• Joy Lab Program (go deeper with everything you learn from the podcast)
• Joy Lab podcast episode 7 (You're Wired for Compassion)
• Joy Lab podcast episode 26 (Self-Compassion: Don't Believe Everything You Think [about yourself])
• Joy Lab podcast episode 27 (Self-Compassion: Easing Up On Yourself )
• Joy Lab podcast episode 28 (Self-Compassion: Remembering You're Not Alone)
• Mindful Self-Compassion Program

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2147804502

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Joy Lab Podcast (episode 28) In this episode, we're talking about self-compassion. We're digging into that third aspect of self-compassion noted by researcher Dr. Kristin Neff, which is: common humanity vs isolation. The essence of this aspect includes the feelings of not belonging and feeling alone in our suffering. Dr. Neff describes this:

"Frustration at not having things exactly as we want is often accompanied by an irrational, but pervasive sense of isolation. As if 'I' were the only person suffering or making mistakes.

All humans suffer. However, the very definition of being human means that one is mortal, vulnerable, and imperfect. Therefore self-compassion involves recognizing that suffering and personal inadequacy is part of the shared human experience. Something that we all go through, rather than being something that happens to me alone."

In this episode, we'll work to break out of isolation and break out of these cycles of self-isolation.

Key Takeaways (see full transcript below):

• We have to acknowledge that there are external things in our lives that we have little control over. We have more leverage, more control over our inner experience.
• Self-compassion offers us an opportunity to stop fighting with our depression and anxiety.
• We have to hold ourselves and our pain with love to get relief.
• Social pain, the feeling of being left out, is literally painful, using the same pain circuitry as physical pain does. That means when we feel supported, our interpretation of pain will be reduced.
• Fight, flight, and bite are not are only ways to handle stress... The "tend and befriend" response offers us another avenue to handle stress and reduce social pain.

Links Mentioned:

• Joy Lab Program (go deeper with everything you learn from the podcast)
• Joy Lab podcast episode 7 (You're Wired for Compassion)
• Joy Lab podcast episode 26 (mindfulness vs over-identification)
• Joy Lab podcast episode 27 (self-kindness vs self-judgment)
• Dr. Kristin Neff's website
• Research: The Neurobiology Shaping Affective Touch: Expectation, Motivation, and Meaning in the Multisensory Context
• Research: First Things First: Parent Psychological Flexibility and Self-Compassion During COVID-19
• Research: Self-compassion as a predictor of interleukin-6 response to acute psychosocial stress
• Research: Self-Compassion Increases Self-Improvement Motivation
• Tend and Befriend Theory
• More about Mr. Rogers and a letter to himself (from The NY Times).

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2147803484

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Joy Lab Podcast (episode 27) In this episode, we're talking about self-compassion. We're exploring the three aspects of self-compassion noted by researcher Dr. Kristin Neff. The first, mindfulness vs over-identification, was last episode and this second one is known as self-kindness vs. self-judgment. In this episode, we'll explore how self-kindness is powerful fuel for positive change and at the same time, how this aspect of self-compassion reminds us that we are not broken and don't need fixing.

Key Takeaways (see full transcript below):

• We access a lot of healing power when we practice self-compassion.
• Self-kindness is a practice that can be learned and improved on. That means it's always within our potential, we just might be out of practice.
• Negative self-talk, harsh self-judgment, and self-criticism are all positively correlated with depression and anxiety. That means the more negative self-talk, self-judgment, or self-criticism we have, the higher the risk we'll have for depression and anxiety.
• Unconscious, negative thinking creates a lot of unnecessary emotional suffering. The metaphor of the first and second arrows is the perfect illustration for this.
• The power of our practice is to notice more quickly when this negative thinking and self-judgment start chattering. We can then more quickly ignore it. It will rear its head again and again, but the power comes in dismissing it.
• Practice doesn't make perfect, but it does make things far more joyful. Consider Aimee's big bomb at an interview when her self-judgment crashed her... we're laughing with you, Aimee, not at you ;)
• In next episode, we'll build more supports on these two aspects of mindfulness and self-kindness with the aspect of "common humanity vs isolation."

Links Mentioned:

• Joy Lab Program (go deeper with everything you learn from the podcast)
• Joy Lab podcast episode #7 (You're Wired for Compassion)
• Joy Lab podcast episode #26 (mindfulness vs over-identification)
• Dr. Kristin Neff's website
• Mary Oliver (poetry foundation)

Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2147803481

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Joy Lab Podcast (episode 26) In this episode, we're talking about self-compassion. Why? Because most of the time, we're complete jackasses to ourselves. We say cruel things to ourselves, set ridiculously impossible expectations, and perhaps most destructive... we tend to believe what we think. The obstacle related to that tendency is known as "over-identification." We'll get into that obstacle in this episode and discuss simple self-compassion strategies to help us overcome this obstacle. Oooh... one last thing... do you think self-compassion will turn you into a narcissistic slug? Listen in as well to hear how self-compassion is one of the most powerful tools for healthy productivity and behavior change.

Key Takeaways:

• Self-compassion is the other half of compassion. We MUST be compassionate to ourselves if we want to be compassionate toward others.
• Self-compassion supports healthy behavior change because we are more motivated to make changes when we want to care for ourselves (vs. wanting to make changes because we feel worthless or unacceptable).
• Some wisdom from Stuart Smalley (the healing power of comedy!).
• Self-esteem is different than self-compassion. Self-compassion is more dependable and a better fuel for positive change.
• Over-identification is a common obstacle of self-compassion. The basic problem is that we believe everything we think (that's a problem because much of what we think just isn't true).
• Our background noise (aka our self-talk) can be very toxic. Being aware of this noise is a key first step to quieting it down (the power of mindfulness).
• John Steinbeck: "And now that you don't have to be perfect, you can be good."
• The 51% rule is great for perfectionists and procrastinators.
• The chaos to rigidity spectrum suggests that when stress hits, we'll swing to one side. To stay healthy, we have to find the middle.
• Simple strategies to get out of over-identification:
  • Simple swaps in self-talk can be powerful. Once you catch yourself spiraling in negative self-talk, swap it with simple, gentle words like, "Oops!"
  • Get out of your head and into your body. Preferably in nature.
• In next episode, we'll build on this more quiet headspace with more strategies to infuse self-compassion.

Links Mentioned:

• Joy Lab Program (go deeper with everything you learn from the podcast)
• Joy Lab podcast episode #7 (You're Wired for Compassion)
• Dr. Kristin Neff's website
• Dr. Dan Siegel's website

Full transcript available at: https://www.naturalmentalhealth.com/blog/self-compassion-don-t-believe-everything-you-think-about-yourself-pod-26

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Joy Lab Podcast (episode 25) In this episode, we’re turning to our fifth lesson of loving well, which is about the power of belonging. This lesson may be the easiest to sell. We all want to belong, and we always have. Even the introverts and self-proclaimed lone wolves, we want a pack of other introverts and lone wolves to call on, even if just to complain about extroverts or social butterflies.

Key Takeaways:

• We may lose brain cells as we age, but that's not the end of the story. Neurogenesis is on our side and we can support that process of new cell growth.
• New cells need connections to grow. Humans need connections as well.
• Harry Harlow's unethical experiments... demonstrating that humans NEED connection and support for development.
• No matter how old you are, social connections and support are essential for more optimal resilience and mental health.
• How many "close friends" does research suggest you need for optimal wellbeing? Just 3-5. Significant others count here, close family members... essentially, 3-5 people who you feel you could lean on in a crisis.
• In line with that ideal number of close friends, there are max loads for friendships beyond that small circle of close friends (don't let social media trick you into thinking more is better).
• Build your house of belonging, your circle of close friends, as carefully as you would build your dream house.

Links Mentioned:

• Joy Lab Podcast episode #6 (5 Lessons of Loving Well)
• Joy Lab Podcast episode #21 (Love Yourself First)
• Joy Lab Podcast episode #22 (See the Innocence in Others)
• Joy Lab Podcast episode #23 (Be More Permeable)
• Joy Lab Podcast episode #24 (Listen Deeply)
• Joy Lab Program
• David Whyte's website
• Harlow, H., et. al (1965). Total social isolation in monkeys.
• More on Dunbar's numbers (from the Atlantic).
• Hall, J. (2018). How many hours does it take to make a friend?

Full transcript available at: https://www.naturalmentalhealth.com/blog/learning-to-love-well-create-a-house-of-belonging

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We’re talking about our fourth lesson of loving well in this episode: Learning to Listen Deeply. Listening well is a skill and a superpower that makes us better colleagues, friends, and parents. It's also a skill that goes both ways; as you practice listening well, you'll also gain the skill of listening to yourself. As you listen, you'll start to tap into what you really want, need, and connecting with more meaning and purpose in your life. Tune in to learn more about this skill and how you can quickly apply into your own life.

Key Takeaways:

• Listening well is a superpower and a skill that you can get better at.
• As you listen more to others, you'll listen more to yourself.
• When we listen well, there is no responsibility to "fix" the situation.
• We often hide the truth from ourselves. Those who listen well to us can help us uncover these truths. As we listen well to ourselves, we can also uncover these truths.
• Sarah Dessen quote:
  • “This is the problem with dealing with someone who is actually a good listener. They don’t jump in on your sentences, saving you from actually finishing them, or talk over you, allowing what you do manage to get out to be lost or altered in transit. Instead, they wait, so you have to keep going.”
• Kevin Kelly's "Rule of 3" in conversation:
  • “To get to the real reason, ask a person to go deeper than what they just said. Then again, and once more. The third time’s answer is close to the truth…keep asking them Is there more? Until there is no more.”
• Paulo Coelho quote:
  • “All wisdom was the result of listening to one’s own soul.”
• Dr. Carl Menniger quote:
  • "Listening is a magnetic and strange thing, a creative force. The friends who listen to us are the ones we move toward. When we are listened to, it creates us, makes us unfold and expand.”

Links Mentioned:

• Joy Lab Program
• Joy Lab Podcast episode #6 (5 Lessons of Loving Well)
• Joy Lab Podcast episode #21 (Love Yourself First)
• Joy Lab Podcast episode #22 (See the Innocence in Others)
• Joy Lab Podcast episode #23 (Be Permeable)
• Kevin Kelly's website
• Chemistry of Joy by Henry Emmons, MD
• Parker Palmer's Center for Courage and Renewal
• Sarah Dessen's website.
• Paulo Coelho's website.
• About Dr. Karl Menninger (Kansas Historical Society)

Full transcript available at: https://www.naturalmentalhealth.com/blog/learning-to-love-well-listen-deeply-pod-24

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In this episode, Henry and Aimee talk about that third lesson of loving well: Be more permeable. What does that mean? Being more permeable means to soften our defenses a bit, to let emotions in, and to also let them out again. To be really alive, we have to be open and let all of life flow in and through us. Listen in to gather insight on how to do that and how you're completely equipped for it.

Key Takeaways (see full transcript below):

• Organisms, like humans, cannot wall themselves off and still thrive... or even survive. Our emotional lives are the same. We cannot remain healthy while ignoring or stuffing emotions down.
• When we're closed off, we may think we're keeping out just the bad "stuff." But, this shutting down and closing off blocks the good stuff too.
• Vulnerability and oversharing are different!
• We can infuse life-giving qualities and intentions (the 12 elements of joy!) as we attend to the painful and the joyful. This state of intentional-attention are particularly good at helping us navigate tough times more smoothly and getting out of ruts more quickly.
• As Rilke stated: Let everything happen to you: beauty and terror. Just keep going. No feeling is final.
• You are resilient and interconnected. During beautiful times and times of terror. Just keep going.

Links Mentioned:

• Joy Lab Program
• Joy Lab Podcast episode #6 (5 Lessons of Loving Well)
• Joy Lab Podcast episode #21 (Love Yourself First)
• Joy Lab Podcast episode #22 (See the Innocence in Others)
• Intentional Systemic Mindfulness
• About Ranier Maria Rilke

Full Transcript:

Learning to Love Well: Be Permeable

Welcome to Joy Lab!: [00:00:00] Welcome to the joy lab podcast, where we help you uncover and foster your most joyful self. Your hosts, Dr. Henry Emmons and Dr. Aimee Prasek, bring you the ideal mix of soulful and scientifically sound tools to spark your joy, even when it feels dark. When you're ready to experiment with more joy, combine this podcast with the full Joy Lab program over at JoyLab.coach.

Henry: Hello, I'm Henry Emmons

Aimee: I'm Aimee Prasek. So welcome to joy lab, where we infuse science with soul to help you uncover joy. To do that, we focus on our elements of joy. Those are the positive inner states and emotions that become the building blocks for a joyful life. In this episode, we're talking about that third lesson of loving well, which we're now calling

"be more permeable." So in episode number six, we introduced these [00:01:00] five lessons quickly and used the word vulnerable. Vulnerability is really essentially when we open ourselves up to risk, uncertainty, emotional exposure. And in this episode, we actually really like the somewhat similar concept of permeability. To me, it just sort of feels more empowering and dynamic, maybe simply because vulnerability is a bit of a buzzword. I'm not trying to dismiss it. So Henry, maybe you can dig into that more. Can you describe permeability for us and how it might show up in our lives?

Henry: Sure. So, you know, you don't often hear people described as permeable, but I like it because it reminds me that we are part of the natural world. In nature, you don't see healthy organisms wall themselves off from their surroundings. At least not for very long. There [00:02:00] is this constant interplay with everything around it, a give and take that

is what really makes life possible. And I think our emotional lives are not that different. We are not designed to be impenetrable fortresses, you know, to shut ourselves down so that we just can't get hurt. Now we do that, we all do that from time to time. We do it unconsciously. You know, if we feel scared or hurt or betrayed, it is just a completely natural reaction.

And I think it's okay to shut down when you need to, but just not for too long. If we stay closed off, if we try to make ourselves strong or try to protect ourselves, it ends up just hurting us more. Because, when you're [00:03:00] closed off, you just can't let in all the good stuff that's coming your way either. So, I think being permeable means to soften up our defenses a little bit, to let emotions in, and also importantly, to let them out again.

So to be really alive, we have to be open and let all of life flow in and through us.

Aimee: Yeah, I really love thinking about permeability because of that flow that you're describing, Henry. You know, Letting it in and letting it out. It also makes me think of a bit of an obstacle that can snag us here and that obstacle is oversharing. I think this is super helpful for those of us who have maybe a high threshold for sharing information uh, about ourselves. Or would that be a low threshold? You know what I mean? We're open to sharing it. Just thinking about that... but I'm totally [00:04:00] in that camp. Um, you know, if you ask me about something personal, I'll give you the answer generally, without any hesitation, I will give you the information, even if you don't ask,

probably. And at times I think that can really feel like vulnerability. And it's why we can lean into oversharing sometimes because we're thinking that, "Hey, I'm practicing vulnerability!" I think Dr. Brene Brown actually gets into this noting that just dumping information on folks is not the same as vulnerability.

And that's because we can actually be completely emotionally impenetrable, walling ourselves off, like you said, Henry, while also oversharing. Which kind of seems wild, um, example: I might TMI you all day long and at the same time, have a terrible time letting you know that I can't handle something, and need some help. Or, I'll tell you all sorts of stories about past losses or struggles, but I'm [00:05:00] not going to let you know that I'm sad now and could use some support.

So, I think that's where this concept of, permeability helps. Or at least for me, it suggests sort of this more even ground. Maybe I just get caught up in the words here. But for me, with vulnerability, it feels like I'm only opening up to the idea that someone is going to hurt me. You know, that revealing my true self, my fears, my dreams, that if I do that, I open myself up to the firing squad. And that's true.

People can be mean when you put yourself out there. But I guess I want to create the space where I'm not just sort of opening myself up to pain. Like doomsday prepping for my true self to be revealed and then assaulted. But instead opening myself up to whatever, good and bad, and that I can release whatever comes at me. I can let it move through, you know, there's room for good and bad. [00:06:00] There's a place for back and forth. And that type of permeability seems more empowering for me, I think. If I'm making any sense here.

Henry: Yeah, I think you're making ton of sense, you know, pain and joy. They're all part of life and we are meant to let them in. But as you said, there really needs to be a back and forth. About 20 years ago, I went through a really rough, personal stretch. It lasted at least three years, maybe, maybe longer.

Um, I lost my father first and then just a few months later, my birth father died, and then my birth mother, and then my sister. This all happened over this three year period. Most of their deaths were really complicated, and so were my emotions. And I just [00:07:00] sank into this melancholy that I could not shake.

And in retrospect, I'm not sure I actually wanted to shake it. There was something about having that depth of feeling, the rawness of those emotions that I don't think I really wanted to let go of. So I held onto them for a few years until they just gradually ebbed away. Now, I know that grief is different for everyone, and there is no set proper amount of time for moving through it.

And I don't judge myself for taking so long. But, from the vantage point that I have now, I realized that at that time in my life, I just didn't know how [00:08:00] to do it any differently. I'd had no idea being permeable, staying open means that you not only let things in, but you also let them out, you know. It's, it's like a, if you think about a pond of water, it gets stagnant in there

if there's not enough fresh water flowing in. And it also gets stagnant if there isn't enough water flowing out. So it's this dynamic system. And so are we.

Aimee: I'm thinking like all those losses, Henry sometimes, you know, when it rains, it pours, I'm thinking about saying. And at the same time I'm thinking about that saying, um, you know time just heals all wounds. But man, if it's just pouring in and you're just waiting for time to heal it, you can sit in that space a long time.

You can get very stagnant, like you're saying. Sort of on this note here, there's this self-regulation model I really like, called intentional systemic mindfulness. [00:09:00] Just as an aside, I'm realizing this is why it's sometimes hard for me to make friends because I start off sentences like that.

"There's a self-regulation model that I really like." Anyway, That's me. That's okay. Um, anyway, this model sort of hits on what you're saying, and actually this model, along with some other theories, is actually baked into our Joy Lab program, which is why Joy Lab works so well. But, intentional systemic mindfulness was really influenced by systems theory. So, really diving into that open system you're talking about and the idea that everything impacts everything else, essentially. And so every sort of subsystem, like a dynamic complex human, must be studied at its whole, you know, rather than reducing it to all these little isolated parts. On top of that, there's all these feedback loops within the system with the purpose of helping the system, [00:10:00] helping us maintain order, or self-regulation, or balance, harmony.

So, the idea here is that, like you said, Henry, we are not a closed system. We might think we can close ourselves off, but it's impossible. Our feedback loops are still operating. Stuffed down emotions are still circling around and impacting our balance and harmony. And so with intentional systemic mindfulness, what we do here at Joy Lab, we can set some intentions within those feedback loops. We can feed into them, to support that self-regulation process. It's what starts that upward spiral too, that we talk about here. So specifically we can use mindful attention and qualities of mindfulness, is what the authors of this model, note um, as intentions to move things through our system. To maybe come out of that melancholy when we're ready,[00:11:00] or to sort of ignite that process. To move them in and out, those emotions.

These qualities of mindfulness, in my opinion anyway, are really similar to what we work with here at Joy Lab, these 12 elements of joy. So, I'll take love as an example, you know, we can use this element of love, this intention of deep care for ourselves and others as a quality of attention; how we attend to a friend, how we attend to what we're feeling inside. So you can see then how this type of attention impacts the feedback loops. So I attend with love. Even if you come at me with an insult, then it just doesn't sting so bad. So I don't come back at you with venom or a violent action. It moves through my system in a totally different way than if I was attending to you with distrust or hate.

So, I guess my point here with this model is that it reinforces that [00:12:00] permeability is absolutely our natural state, within our own individual system and between all the other humans, all the other systems around us, things have to move within us and through us. But obviously, that's way harder with emotions and experiences that aren't so "positive" and the point of attending with these intentions, these qualities of mindfulness, these elements of joy, it's not to dismiss what's true for us, or the reality of the situation. It's just like adding an ingredient, you know, it gives us back maybe some control here.

So, Henry let's end by maybe talking about that, how can we hold permeability for all of it? You know, maybe even more so that openness from the start, how can we be open to, be permeable with both the joyful and the sad?

Henry: So I am going to turn for this to the [00:13:00] great poet, Rilke.

Aimee: A good idea.

Henry: Yeah, it is. It is a good idea. In one of his poems, Rilke was clearly giving us advice for how to live well. And here's part, just a small part of what he wrote: "Let everything happen to you. Beauty and terror. Just keep going. No feeling is final." Now I was just really struck when I first read that. In these three short lines, he captures so much of what it means to be human.

Aimee: Yeah.

Henry: We are surrounded by this incredible beauty. There is so much goodness and love in the world and that's still true. I think. It's just all [00:14:00] around us. But let's be honest, there is also a lot

that is fearful or maddening or just plain sad. His advice is so direct. So simple. Let everything happen to you. I just love that. He's saying don't resist. Don't push away the stuff that makes you feel bad. And don't hold too tightly to the stuff that makes you feel good. Just allow it all to be there. Let it all in. Be permeable. And then he says, just keep going. That is such a good description of resilience. Isn't it? Just, no matter what happens, just keep going. Stand up. [00:15:00] Place one foot in front of the other, and keep going.

We do not have to be stopped by our emotions. Why not? He tells us, because no feeling is final. Feelings come and they go. They are never permanent.

Although I know we sometimes think that they are.

I have come to think of the painful emotions, the terror as Rilke puts it, like compost, they're not garbage that we throw into a landfill somewhere and just let's sit there, outta sight outta mind.

Aimee: Hmm.

Henry: They just keep piling up that way and we'll eventually have to deal with them.

But if we can let them in and turn them over once in a while, like you do your compost, maybe add a little [00:16:00] moisture if you need it. So it can decompose. Well, eventually it will turn into something really rich, something life-giving. So, you know, it took me, uh, quite a long time to compost my series of losses, but I did eventually.

That's actually, when I really started to write. I started it as a way to help me process all of that. And to me, this is interesting, that a lot of my journal entries during that time eventually found their way into my books and into what I think of as the richest and best part of my books.

Aimee: I love the compost metaphor. Now I'm imagining, with intentional systemic mindfulness. And gardening all we've discussed that we're adding worms of joy, worms of love, compassion, to get in there and help [00:17:00] turn that soil over. I don't know if that helps anybody. But anyway, those worms can be your elements of joy.

But also I like to think that we all write our books, the stories of our lives. Each story we write then opens up the next chapter as well. So maybe that's a good place to close here, to close this chapter, this lesson of love of being more permeable,

before we talk about our fourth lesson on loving well in the next episode. So Henry, do you have maybe the last paragraph for this chapter? Something to send us off with?

Henry: Sure. Let's just try to remember this, that joy is there in whatever is happening. If we can simply allow it to be there. No judgment, no resistance, [00:18:00] no grasping. Let everything happen to you. Beauty and terror. Just keep going. No feeling is final.

Thanks for joining us!: Thank you for listening to the joy lab podcast. If you enjoy today's show, visit JoyLab.coach to subscribe for your monthly infusion of joy, and to learn more about the full joy lab program. Be sure to rate and review us wherever you listen to your favorite podcasts.

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We're digging into our second lesson on Learning to Love Well, which is seeing the innocence in others. This skill gets at the heart of the illusion of separation and opening up to the truth that we are interdependent. And, when we see the innocence in others, then we'll start to see it in ourselves as well (and even if we start the other way around). No matter who you start with, once you see the true essence of yourself and others (and give yourself and others a break), the world really opens up. Joy has bigger paths to flow through when you're gentler on yourself and others and daily life gets, well, easier.

Side note: We're now releasing weekly episodes! Tune in every Wednesday for new infusions of joy. Be sure to subscribe/follow the Joy Lab Podcast on your favorite podcast platform so new episodes appear in your feed. And please give us a top rating/review on that platform to help spread more joy.

Key Takeaways:

• Sister Helen Prejean:
  • "I watch what I'm doing to see what I believe."
  • "A person is more than the worst thing he has ever done."
• Seeing the innocence of others vs. looking down on someone... it can be tricky to notice the difference.
• When we limit judgment on others, we suspend it on ourselves (and vice versa). This is healing.
• Theory of Mind: A reminder that our beliefs about what people are thinking are just that; beliefs and theories. We make guesses through the lens of our own experience.
• The Golden Rule is surprisingly helpful for mental health: Treat others and we would like to be treated. The benefits of it go both ways.
• Imagine-other perspective taking vs. imagine-self perspective taking. Imagine-others can be more helpful and less stressful.
• Two of Parker Palmer's Habits of the Heart that really resonate here:
  • An understanding that we're all in this together.
  • An appreciation of the value of "otherness."

Links Mentioned:

• Joy Lab Podcast episode #6 (5 Lessons of Loving Well)
• Joy Lab Podcast episode #21 (Love Yourself First)
• Joy Lab Program
• Parker Palmer's Five Habits of the Heart

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Way back in episode #6, we introduced the 5 lessons of loving well. These are powerful little strategies, so we wanted to get into each a bit more. So, that’s what we’ll do for these next 5 episodes. The first lesson and the focus of this episode is “Learn to Love Yourself First.” We'll talk about why this really matters and how you can build up your love and self-acceptance in realistic ways.

Side note: We'll start releasing weekly episodes in September! Tune in every Wednesday for new infusions of joy. Be sure to subscribe/follow the Joy Lab Podcast on your favorite podcast platform so new episodes appear in your feed. And please give us a top rating/review on that platform to help spread more joy.

Key Takeaways:

• There's a deficiency in self-acceptance and it plays out in a lot of ways that harm us all.
• We were born with self-acceptance, but need guidance to sustain that healthy self-identity. If you lost it, it can be recovered.
• A key strategy to love yourself more is mindful self-acceptance.
• Key steps for mindfulness include: See what is, Accept what is, Act wisely. We use these steps a lot in the Joy Lab program.
• Self-acceptance continues on and on, it gets easier, but we're always practicing this art.

Links Mentioned:

• Joy Lab Podcast episode #6 (5 Lessons of Loving Well)
• Joy Lab Program
• Mary Oliver

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Exciting news! We'll drop a new episode of the Joy Lab podcast every Wednesday, begining September 1, 2022. This podcast is an important part of our mission to increase access to inegrative, empowering, and effective mental health resources. Please join in on this mission by giving us a top rating and review wherever you listen to your podcasts. This will help us reach more folks and grow partnerships to keep it sustainable. 

Most of all, many thanks for joining us as we adventure through these elements of joy together. We're grateful for you and look forward to sharing time with you every Wednesday!

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We're wired for fun and play. It's part of our learning process, a key strategy to create connections, and essential for optimal mental health. In this episode, we'll talk about some common obstacles (clocks vs clouds) and we'll also cover simple strategies to soften overthinking (tame those wild things!) and to uncover your most playful self.

Key Takeaways:

• Act as if... sometimes a bit of fun, even when you don't feel like it, can make fun more likely in the future.
• We live in a universe of clouds, not clocks. Pretending otherwise creates a lot of suffering.
• C.S. Lewis: "Have fun, even if it's not the same kind of fun everyone else is having."
• Metacognition... the benefits of thinking about thinking and the traps of just thinking way too much (e.g., have you ever had the yips?)
• Fun strategies:
  • Strike your fun pose.
  • Get grounded.
  • Embrace your unique idea of fun.
  • Let go of the outcome.
  • Don't be afraid to lose.
  • Remedies for depression can actually be fun.
• Maurice Sendak: "It is through fantasy that children achieve catharsis. It's the best means they have for taming Wild Things."

Links Mentioned:

• Joy Lab Episode #5
• More about Karl Popper (Also see: "Of Clouds and Clocks: An approach to the problem of rationality and freedom of man.")
• Maurice Sendak: https://www.sendakfoundation.org
• Joy Lab Program

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Did you catch the first set of images released from the Webb telescope? Did you feel a bit of awe? And if you listened to last episode (#17) you may have thought... "Hey! That's me in those images!" Yes! That might sound a bit wild, but it's true. Aimee is here to chat a bit about the power of seeing yourself in those images. Seeing your mystery, your magic, your power. In fact, the most incredible thing that you can discover might just be within. Telescopes optional.

Key Takeaways:

• Carl Sagan: "Somewhere, something incredible is waiting to be known."
• Alan Watts: “You are that vast thing that you see far, far off with great telescopes.”
• Let the Webb images remind you of your power, your awe.
• Embracing your "small self" boosts your feelings of joy, generosity, wellbeing, and humility.

Links Mentioned:

• Joy Lab Episode #4
• Joy Lab Episode #17
• Carl Sagan (website covering some of his work)
• Alan Watts: The Nature of Consciousness
• The Science of Awe (including more on the "small self")
• Joy Lab Program

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Awe, wonder, enchantment… don’t we all want these experiences?! And when it comes to mental health, they’re super beneficial. In this episode, we’ll explain how the element of awe and these experiences are not completely outside of our control, but instead available to us daily. We’ll also dig into negative self-evaluation, a common obstacle that stands in the way of awe (aka, constant thoughts of comparing ourselves to others). As we learn how to put aside these negative thoughts, we can create space for awe and step into more joy.

KEY TAKEAWAYS: * Einstein had it right: “The most beautiful thing we can experience is the mysterious. It is the source of all true art and science. They to whom this emotion is a stranger, who can no longer stand rapt in awe, is as good as dead: their eyes are closed.” * Negative self-evaluation, or constantly comparing ourselves to others is a huge obstacle to awe and wonder. * The opening words from the dhammapada describe how powerful our thoughts are: “We are what we think. All that we are arises with our thoughts. With our thoughts we make the world.” * We can put aside our thoughts to make room for awe, wonder, enchantment, and joy. * Our bodies are awesome (stardust?!). * If you want to see more awe in the world, see it in yourself first. * Some truths about mental health (influenced by the 4 Noble Truths): 1. Everyone suffers from time to time. 2. With our thoughts, we make the world. What kind of world do we want to create for ourselves? 3. We can be largely free of suffering, at least the kind that we create with our thinking. 4. Our paths to wellbeing might be meandering and unique, but we will create more joy, step-by-step. * Thich Nhat Hanh: “Hell and paradise are both available in each step.”

LINKS AND SOURCES MENTIONED: * Join us at the Joy Lab Program * Joy Lab podcast episode #4: Letting in the Good.

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Curiosity is a powerful element of joy. There are two key constructs related to curiosity that we’ll dive into in this episode because they are particularly powerful. These are intellectual humility and uncertainty tolerance. You can practice skills to build these constructs in your life, both of which not only build a more resilient brain and body, but enhance your joy and a deeper sense of connection with others. We’ll talk about some obstacles that might stand in the way of these constructs along with five simple strategies to start building them in your daily life.

The Invisible Gorilla Study: Take just a few minutes for this study before you listen to the episode (or pause the episode when prompted). Everything you need to know is in the 1:21 video here: https://www.youtube.com/watch?v=vJG698U2Mvo. Simply count how many times the players wearing white pass the basketball.

KEY TAKEAWAYS: * Intellectual humility describes the recognition that you might be wrong about the things you believe in. Building more intellectual humility is powerful. Individuals who score higher on intellectual humility also: + Report improvements in wellbeing. + Score higher on self-awareness assessments and are more tolerant of other perspectives. + Are less likely to get fooled by misinformation. + Are more likely to seek out opportunities to learn. In effect, intellectually humble folks actually tend to know more compared to folks who score lower on intellectual humility assessments. * Uncertainty tolerance is the ability to tolerate (or not tolerate) uncertainty. There’s a full spectrum within there. Two key pieces of uncertainty tolerance are places where we can skill-build: + Increasing the amount of uncertainty we can handle + How we react when we hit that limit and work to reduce the uncertainty * Uncertainty tolerance, followed by coming to a healthy resolution of that uncertainty, is really good for your brain (and your stress resiliency!). * Five simple strategies can be used to boost intellectual humility and uncertainty tolerance: 1. Practice admitting you’re wrong, at least once per day. Even if it’s just to yourself (which can be a great place to start). 2. Challenge your perceptions. Or, put another way, don’t believe everything you think. 3. Don’t google every question. Sit with uncertainty and even try to explore answers to your question offline. 4. Exercise. Exercise increases curiosity. Try heading outside for a walk for an even bigger boost. 5. Act like a scientist. Try something new. Observe what happens. Apply what you learn. 6. Bonus (but essential) strategy: Be gentle with yourself. We grow not through self-improvement, but from self-acceptance.

LINKS AND SOURCES MENTIONED: * Join us at the Joy Lab Program * Dr. Else Frenkel-Brunswik * Dr. Barbara Fredrickson (Broaden and Build Theory and the Upward Spiral Theory) * Your work reputation stays solid when you admit you’re wrong * More on the Invisible Gorilla Study (and Drs. Chabris and Simons) * Curious kids: + Study on rapid question asking + Why asking questions is an essential skill for kids (and adults) * Exercise and curiosity (along with other variables). * Exercise and mental health resources from Natural Mental Health

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How are you feeling? What are you feeling in your body?

As for me (Aimee here, co-host of the Joy Lab podcast), I've been a sobbing, ticked off human the last few days. I rollercoastered between fear, apathy, sorrow, and fiery rage. My body also tumbled between lethargy and a fierce triple-threat position. Now I'm tired. Just really flippin' tired.

Can you relate?

I have a nearly 4-year old who I could hardly drop off at preschool this week. I mean... what if? Many of my friends with k-12 kids also texted me in the last 48 hours. They all described this pit of aching fear and uncertainty that felt so consuming.

It's exhausting to hold all of the experiences that have happened in the last few years. The Uvalde mass shooting might feel like too much, like a last dagger in our collective hope for a healthier community.

That's what we're talking about in this episode. How is joy even possible amidst so much tragic loss? How can we keep the elements of joy that we work on in Joy Lab present amidst such pain and sorrow?

An important truth to hold onto is that we're wired for joy, resilience, and all the other elements we work with here. AND, we need some support to fill up our tank because, particularly at times like this, we can get depleted. When we pause to fill up a bit, then we'll have some fuel to tap into our elements of joy and take wise action, doing the necessary work of creating healthier and safer communities.

So, please take some time to fill your tank. Seek out the support of a mental health professional, a family member, and/or a friend. You can also reach out to SAMHSA's Disaster Distress Helpline. It's a free, 24/7 resource that offers counseling and support amidst disasters, including mass shootings. Simply call or text 1-800-985-5990 and you'll be connected with a trained crisis counselor.

NMH and Joy Lab are also here for you with resources to help fill your tank.

One key resource we've decided to offer during this time is our Resilient Kids Summit. We have removed the $75 fee to make it FREE and more accessible.

The Summit offers key resources that parents and others with kiddos in their lives can use to help navigate through adversity, with specific attention to adolescent depression, anxiety, and ADHD. The Summit is led by nationally-recognized leaders in the field of integrative mental health and is aimed at helping you utilize integrative, safe, affordable, and evidence-based strategies that can help the kids in your life thrive. There are no live dates to plug into your calendar. Simply watch the sessions whenever they fit into your schedule.

So, please use this newly free Summit to help fill your tank and nourish the kids in your life. And share with anyone who may need it as well. It's really fantastic.

Most of all, it's ok to not feel ok right now. Just know that you are resilient. We are resilient.

KEY TAKEAWAYS:

• Joy is not the same as happiness. It's a deeper, more lasting foundation. So, you don't need to feel happy all the time AND joy is always present.
• Acceptance is not the same as inaction. It doesn't mean you don't get mobilized. In fact, acceptance is often the most efficient fuel for wise action.
• Sometimes anger is the healthy emotion. It can ignite motivation. It's those next steps that are key. How can anger motivate healthy action?
• And, as Rainer Maria Rilke said, "No feeling is final."

LINKS MENTIONED:

• Joy Lab Program
• SAMHSA's Disaster Distress Helpline
• Resilient Kids Summit

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Feeling hopeful is a key contributor to better mental health. And don’t worry, you don’t have to be an optimist to be hopeful, as it’s a skill that we can all boost. Problem is, hope may seem hard to find right now. There’s a lot of events and messaging that makes that feel really true. In this episode, we’ll get into a key obstacle that stands in the way of hope: The illusion of separation. This is the belief that we are separate beings, with a clear separation between each of us and a separation between ourselves and the outside world. That sounds true, right?! Well, we’ll break that myth down in this episode and also touch on some key strategies to build more hope. KEY TAKEAWAYS:

• Hope is different than optimism; you don’t have to be an optimist to be hopeful. Remember Dr. Jacqueline Mattis’ definition: Hope is optimism with a plan.
• What stands in the way of hope? The illusion of separation.
• This illusion has been built into policies, health, medicine…. and more.
• The illusion of separation can be broken down into four common divisions we make within and between ourselves:
• Mind and body
• Head and heart
• Nature and nurture

• Inside and outside.

• Mind and body:

• Advancements in science continue to reveal that we are more interconnected than we ever imagined.

• Head and heart:

• Whole-hearted listening is a practice that can re-engage your heart.

• Nature and nurture:

• Epigenetics demonstrates that our DNA is not so concrete… let’s talk about nuptial pads!

• Inside and outside:

• We're all doing the best we can right now.
• At the same time, it's essential to do inner-work so that we can get more skilled at how we respond to our outer world.

• We can build our awareness and connection (we do this at the Joy Lab program), and with that practice, so much of what bugs us just falls away.

• If you’re breathing, there’s room for healing.

LINKS MENTIONED:

• Join us at Joy Lab Program
• Chemistry of Calm book
• Barbara Kingsolver (Author)
• Mind-Body Dualism: A Critique from a Health Perspective
• Sources of human psychological differences: the Minnesota Study of Twins Reared Apart
• Dr. Kammerer and the Midwife Toads:
  • Dr. Kammerer’s book: The Inheritance of Acquired Characteristics
  • Radiolab episode: Leaving Your Lamarck
• Shel Silverstein (Author)

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We’re all wired for resilience. It’s built into all living systems, from a single cell to dynamic global systems. And none of us would be here if we didn't have it. But, have you wondered why we all have different levels of resilience and how it can be boosted? In this episode, we explore what resilience means, how to protect your resilience, how to get it back if it's been depleted, and even how to grow it to a level you might not have thought you could get to.

IN THIS EPISODE:

• [03:34] What does resilience mean and why do so many people struggle with it?
• [11:30] Aimee explains the term Ordinary Magic and the research behind it.
• [14:50] Key factors to boost your resilience.
• [18:32] Restoring resilience through our model, The Roots of Resilience.
• [24:20] Emotional reactivity and how it's related to depression.

KEY TAKEAWAYS:

• Everyone has a different level of resilience and it’s determined by three primary things: genetics, early childhood, and current stress.
• The Roots of Resilience include: Balancing brain chemistry, managing energy, aligning with nature, calming your mind, turning toward the feeling, cultivating a good heart, and creating deep connections.
• It is never too late to learn the skills or support others so that our natural resilience can take the lead.

LINKS MENTIONED:

Join us at Joy Lab Program

Take questionnaire to learn your resilience type

Ordinary Magic, Resilience in Development

Summary of the Project Competence Longitudinal Study

Chemistry of Calm book

Evidence and other poems by Mary Oliver

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Feeling stressed lately? Our stress responses are being activated by a lot of stressors floating around lately. Activation is generally fine (and can be good stress!), as long as it recedes in a reasonable amount of time. If that doesn’t happen, we can really lock ourselves into a chronic state of stress. Here’s where equanimity can come in. In this episode, we explore equanimity (we also like to call it inner calm), the science behind it, and how it has been sought after throughout human history. We share some learnings from those quests and five pathways to experiment with to help ease our stress responses and bring more equanimity back into our lives–even after just a single equanimity practice.

IN THIS EPISODE:

• [03:18] What is equanimity?
• [04:48] Henry’s experience with equanimity.
• [08:03] Aimee’s experience with equanimity.
• [15:23] Science of equanimity and its payoffs for our minds and bodies.
• [22:29] Five pathways to inner calm and equanimity.

KEY TAKEAWAYS:

• Equanimity is defined as an even-minded mental state where clear action can come from. It is not the same as indifference or apathy.
• Stress is not a bad thing, it is a normal and healthy reaction. But it is essential that we learn to respond to it in more healthy ways.
• Individuals taught practices that helped them cultivate equanimity respond more calmly to a stressor and rebound more quickly compared to individuals who have not engaged in an equanimity practice.

RESOURCE LINKS

Join us at Joy Lab Program

Joan Halifax: https://gratefulness.org/resource/equanimity-the-fourth-abode/

Pema Chodron: https://pemachodronfoundation.org/product/working-directly-with-the-mind-audio-download/

Interoceptive Awareness Skills for Emotion Regulation- Theory and Approach of Mindful Awareness in Body-Oriented Therapy (MABT): https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5985305/

Mindfulness and Psychological Process: http://www.contemplativemind.org/enewsletter/2011_Spring/Mindfulness_and_Psychology-Mark_Williams.pdf

Moving beyond Mindfulness- Defining Equanimity as an Outcome Measure in Meditation and Contemplative Research: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4350240/#R148

Mind over Matter: Reappraising Arousal Improves Cardiovascular and Cognitive Responses to Stress: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3410434/

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In this episode, we are exploring the forgotten key to happiness… savoring! In our modern world, there is both excess and inequity, a recipe that has distracted us from the art of noticing and appreciating the good things around us. We discuss the relationship between dopamine, pleasure, addiction, motivation, and in the midst of those, the superpower of savoring. Listen in for the powerful benefits of savoring and how it can unlock greater happiness in your life.

In This Episode:

• [00:55] What does it mean to savor?
• [06:27] Excess vs Deficiency and the Dopamine system
• [11:24] Aimee’s ridiculous RV trip: Unmet expectations and missed savoring
• [15:23] Our complicated relationship with pleasure
• [17:08] The science behind savoring
• [22:15] Savoring vs Mindfulness: A quiet forest walk

Key Takeaways:

• Savoring requires us to fully notice and enjoy something, to get real pleasure from it, to appreciate its goodness, and even play a role in enhancing that appreciation, making the experience even more fantastic.
• Dopamine and pleasure are also closely tied to motivation. As far as our bodies are concerned, the more pleasure (AKA the more dopamine), the better. And in this case, our nature can get us into trouble because in a sense, we are insatiable.
• There's solid evidence that savoring can be used to address things like anxiety and depression, reducing opioid misuse risk, and reduced suicide risk. This simple practice of savoring is a superpower.
• Find things to savor in your daily life. Choose one thing to enjoy and to enhance those good feelings. When that thing rolls around the next day or later, it can offer an automatic positive boost–without you doing a thing.

Resources & Links Mentioned:

Bryant, F. B. (2021). Current Progress and Future Directions for Theory and Research on Savoring. Frontiers in Psychology, 12. doi: 10.3389/fpsyg.2021.771698.

Parker-Pope, T. (January 3, 2022). Diets Make You Feel Bad. Try Training Your Brain Instead. The New York Times.

Wilson, K. A., & MacNamara, A. (2021). Savor the moment: Willful increase in positive emotion and the persistence of this effect across time. Psychophysiology, 58. doi: 10.1111/psyp.13754

Joan Chittister: http://sisterjoanchittister.net

www.joylab.coach

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The element for this episode is inspiration. It’s the magic of being awakened to new possibilities or feeling deeply passionate that you want to do something out of that passion. We all know inspiration can strike when we least expect it to, but perhaps there is a depth to its transcendence and interconnectedness within us that we can learn to tap into. Tune in as we talk about the five qualities of inspiration, how to avoid common pitfalls, and key ways to increase your likelihood of experiencing inspiration.

In This Episode:

• [00:55] Inspiration and why it matters in everyday tasks
• [05:00] The search for inspiration
• [11:42] The problem with dabbling excessively with inspiration
• [15:30] The five qualities of inspiration: The first is that it is invitational and can’t be forced. The second is it has to be internalized (essential to sustain you during dry spells).
• [20:30] The remaining three qualities of inspiration: Unrestrained, transcendent, and cyclical.

Key Takeaways:

• The more inspiration you have, the more internal drive and purpose you have to be motivated in everyday work.
• One of the pitfalls with inspiration is when you only rely on others to get it; that’s just not a reliable source. It is transcendent in how it comes to us, either from within us or from beyond us.
• You can increase your likelihood of being inspired by being open to new experiences, practicing positive emotions, and through preparation.

Links Mentioned:

joylab.coach

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The element for this episode is sympathetic joy, which is the practice of delighting in other people’s happiness. But it’s easier said than done—especially when we feel others' accomplishments are unfairly earned or they receive something we want for ourselves. How do we overcome these negative responses? The biggest obstacle to overcome is the belief that we are fundamentally separate from each other; that our happiness is not dependent on others. Tune in to this episode as we talk about how deeply interconnected the world is and how the path to our own happiness may in fact be tied to the happiness of others.

In This Episode:

• [00:54] What is sympathetic joy
• [03:00] The highest qualities of a good heart
• [04:39] Obstacles to sympathetic joy
• [06:58] The impact and research of sympathetic joy and emotional contagion
• [12:25] Why practicing sympathetic joy is difficult
• [16:03] Common cognitive roadblocks with sympathetic joy
• [21:12] A model of what the world looks like when sympathetic joy is present

Key Takeaways:

• Sympathetic joy is a Buddhist concept that roughly translates into taking delight in other people's happiness.
• Sympathetic joy is seen as being a direct path to one's own happiness by learning to be happy for others.
• There’s strong scientific evidence that we are impacted by the emotions of those around us, meaning we are interconnected creatures.
• Negative emotions can often feel more “contagious” which is why sympathetic joy can be a particularly effective tool to not only buffer the emotions around us but add a positive element to the world.
• There are two cognitive roadblocks to sympathetic joy: The fallacy of fairness and the fallacy of scarcity. Both of these distortions are built on the belief that we are fundamentally separate from others.
• At the heart of sympathetic joy is the belief that we are all interconnected on a deep level.

Links Mentioned:

joylab.coach

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Today, we’re discussing gratitude. Not the gratitude associated with cliche sayings stamped on mugs or “#blessed” posts on Instagram. We’re diving into the goodness of gratefulness that’s not based solely on circumstances. In this episode, we’ll look at the scientific benefits of gratitude and how it can transform your life. Join Joy Lab hosts, Dr. Henry Emmons and Dr. Aimee Prasek, as they share a fresh perspective on the power of gratitude and gratefulness.

In This Episode:

• [02:35] The scientific benefits of gratitude
• [08:00] Two essential parts of being grateful
• [09:16] What gratitude is not
• [13:30] Five guiding principles for making gratefulness into our way of life
• [20:58] Addressing toxic positivity
• [22:40] The difficulty and power of practicing gratitude in times of loss and pain

Key Takeaways:

• There’s a difference between a momentary feeling of thankfulness in response to something good coming our way and a habit of gratitude that is woven into how you live.
• Toxic positivity and gratitude are not the same thing. Gratitude is meant to be expressed alongside our emotions, even when experiencing loss and grief.
• A habit of gratitude is developed as we learn to savor the ordinary moments in life and appreciate everything that we have.

Links Mentioned:

joylab.coach

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The element for this episode is compassion. Given everything that’s going on in the world today, it’s more important than ever. Despite this growing need for compassion, it’s often confusing and misunderstood. In this episode, we’ll clarify what compassion is, the many ways it can take shape, and how we’re all wired for it. Join us in this episode of Joy Lab, as we examine the science of compassion and how you can bring more of it into your life.

In This Episode:

• [01:36] What compassion can do for us when we take the time to cultivate it
• [05:10] The biology and healing nature of compassion
• [10:02] The why and how of practicing compassion
• [15:19] The relationship between current events and compassion fatigue
• [18:40] An example of what simple genuine compassion can look like
• [23:18] Examining common obstacles for compassion
• [27:46] The difficulties of moving from a place of compassion in the face of evil and the importance of compassion superheroes

Key Takeaways:

• We all experience pain and suffering. And while we can’t escape it, we can build a larger container to hold it in. We can do that by cultivating a good heart by opening ourselves up again and again and creating genuine connections.
• Compassion is something we can train ourselves and get better at through practice.
• Compassion offers us a different choice when we feel as if we want to close up in response to pain and suffering. With genuine compassion, there is an acknowledgment that this is how things are, and this is what happened, without the need to fix it or make someone feel better.
• We can build a bigger container for our pain and suffering by giving out compassion and also letting more compassion in. We need it. We are wired for it.

Links Mentioned:

www.joylab.coach

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The theme of this episode is Love. Not the rom-com version of love, but the genuine deep connection that we all long for. And even though love is all around, it’s easy to close our hearts to love, in fear of becoming vulnerable and getting hurt. So how do we open ourselves again, and how do we keep our hearts open? Tune into this episode to learn the five lessons on loving well and how we can keep our hearts and minds open to love.

In This Episode:

• [03:00] Love is all around. It’s everywhere, like the air we breathe.
• [05:40] Henry talks begins the five lessons of love.
• [09:00] Noticing the difference between self-improvement and self-acceptance.
• [13:00] Anger can stand in the way of these lessons and has the power to spread like wildfire.
• [15:40] Embracing the importance of being vulnerable.
• [21:00] How listening to each other allows us to connect on a deeper level.
• [25:50] We may not feel ready or equipped, but love, like most things in life, is an apprenticeship.

Key Takeaways:

• Love is always there. We just need to keep our hearts open so we can let it in.
• When learning how to love and let the love in, we need to learn how to love ourselves first.
• Many of us still believe that if we want to be happy, we need to weed out all the flaws, which is a never-ending quest. Instead, we need to find the balance between self-improvement and self-acceptance.
• Everyone is doing the best they can, at any given moment. See that innocence in yourself and others.

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Fun is essential for optimal mental health. But, what if your ‘shoulds’ are blocking all the fun? As humans, we can unintentionally, from our own perceptions and thinking, get in the way of our own fun. In this episode, Drs. Aimee Prasek and Henry Emmons discuss the different ways we can bring fun back into our lives. They share tools and stories you won’t want to miss. Stay tuned and listen to how you can bring fun back into your life!

In This Episode:

• [04:10] Is the constant pressure to be busy killing all the fun we might have?
• [6:26] Many of us think that if we make more money, more fun and joy will come. Is this story of American success a delusion?
• [10:00] The concept of flow and how it feeds good mental health and productivity.
• [15:10] Are there tools that we can use to add more awareness to our lives and avoid making the same mistakes?
• [23:35] What are the factors that influence the growth of new neurons?

Key Takeaways:

• Bringing more awareness and ownership to our lives can change how we perceive enjoying life.
• A lot of us have the tendency to overwork. It’s a hard trap to get out of, but with some practice it’s possible.
• There are many ways to be in flow and to have fun, like singing, participating in sports and reading a good book.
• Do not let anyone tell you that your way of being in flow isn’t good. You do you.

Links Mentioned:

Joy Lab - https://www.joylab.coach/

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Dr. Henry Emmons and Dr. Aimee Prasek are talking all about awe today. Awe might seem like a rare occurrence and entirely outside of your control. But, that’s not true! Awe is really about letting in more of the good and allowing yourself to just be with that experience. And you don’t have to be in just the right place at just the right time to experience it. Drs. Emmons and Prasek reveal what type of thinking might be blocking your ability to experience awe and how you can change that thinking to invite more awe, and more of the good, into your life.

In This Episode:

• [03:50] Reading of the poem, “Where Does the Temple Begin, Where Does It End?”
• [06:05] Cognitive Behavioral Therapy teaches us how our thinking can change our mood.
• [10:45] How we can bypass the errors of our thinking and invite awe into our life.
• [15:00] Anxiety can take over your world; however, your life is more than your anxiety.
• [20:10] Reading of the poem, “Can’t You See the Mighty Warrior?”

Key Takeaways:

• Overgeneralization is when we allow one small experience, usually a bad memory, to apply in unrelated situations. To undo this, you have to develop the ability to observe yourself.
• Filtering happens when the criticisms or attacks get through, but the praise or support doesn't. It’s hard to be filled with awe when you filter out the good.
• Awe boosts your feelings of joy, generosity, wellbeing, and humility.

Links Mentioned:

Awe Walk Study

https://bit.ly/awe-walk-study

Joy Lab

https://www.joylab.coach/

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In this episode of JoyLab, our hosts Dr. Henry Emmons and Dr. Aimee Prasek explore the element of curiosity and how it can work to reshape our brains. We become what we think, and by changing the way we think we can reframe how we see things. Curiosity can help us see things in different, positive ways that help us reprogram the neural pathways in our minds. Tune in to this episode to explore the element of curiosity and how we can use that to foster joy in our lives.

In This Episode:

• [03:00] How we create neural pathways in our brain by repeating thoughts over and over again.
• [6:00] Bringing conscious awareness to negative paths we’ve created in our minds and how to instead choose to see things in a more positive way, repeating those thoughts over and over to change that path.
• [8:00] The Buddhist path to a more joyful life is referred to as the middle way which also goes along with a mental health concept: The spectrum of rigidity to chaos.
• [11:00] Identifying two key dimensions of curiosity, external and internal, and how they can affect our thoughts and mental health.
• [15:23] Sitting with the element of discomfort can create a broader perspective and allow you to see things in a new light and create new neural connections.

Key Takeaways:

• We create a neural pathway in our brains by having the same thoughts over and over again. That means repetitive negative or fearful thoughts become increasingly difficult to stray from.
• Living at either extreme of the mental health spectrum, rigidity or chaos, is not ideal. This creates looping thoughts and emotions that can get stuck, putting an end to curiosity and creativity pretty quickly.
• Learn to strike a balance between healthy seeking and constant distraction by staying somewhere in the middle of these two actions. The benefits of curiosity can cause some discomfort, but that’s also where the learning happens.
• Curiosity teaches us that there’s always more to learn, there is no final mastery and there’s always something new before us.

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Welcome back to the Joy Lab podcast, where we help you uncover and foster your most joyful self. Dr. Henry Emmons and Dr. Aimee Prasek are ready to bring you the ideal mix of soulful and scientifically sound tools to spark your joy. Today’s theme is all about hope. Henry and Aimee share their thoughts around hope, how to cultivate it, and what hope has to do with joy.

**In This Episode:**

• [01:15] How to firmly keep your grip on the handle of hope.
• [05:45] Your right prefrontal cortex is often over active because it's being fed constantly. This activation is associated with things like anxiousness and sadness. Luckily, there are ways to combat this.
• [12:15] Joy is accessible to everyone. However, there are many obstacles. Here’s what might be impacting your joy.

• [20:45] How to open yourself up to more hope by believing that change is possible.

  • [26:40] A poem about the human condition.

Key Takeaways:

• Joy is natural, and it's accessible to everyone.

• You are not a prisoner of your past; you can heal.

  • What you put into your body and the lifestyle that you choose to live will directly impact the joy that you feel.
  • You are not a victim of your genes. Even with a family history of mental health issues, you can find healing.

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Are you ready to uncover and foster your most joyful self? Dr. Henry Emmons, MD, is an author and an integrative psychiatrist with over three decades of experience. Dr. Aimee Prasek, PhD, is a researcher and educator in integrative mental health therapies. Together they have created JoyLab, an ideal mix of soulful and scientifically sound tools to spark your joy. Join Dr. Emmons and Dr. Prasek in their first episode of the JoyLab Podcast as they introduce you to their science based, soul-filled program to help you build resilience and create a more joyful life. They will discuss the explosive rise in anxiety and depression and why the standard approach to treating mental health issues may not be working. Tune in and begin to connect science and soul to learn key positive emotions and begin to uncover your joy.

In This Episode:

• [01:00] Dr. Emmons and Dr. Prasek explain the science and soul involved in the online JoyLab program.
• [3:11] Why do we need something like JoyLab right now? Dr. Emmons discusses the explosive rise in anxiety and depression and the JoyLab approach to uncover Joy.
• [9:44] It’s possible to feel joyful even in the midst of dealing with a problem. Joy is not just an emotion. It is a state of being.
• [14:30] The four pillars that make up JoyLab.

Key Takeaways:

• Joy is not the opposite of depression. It is different from happiness and runs deeper than any feeling.
• Joy can be accessed anytime and anywhere.
• Joy is not just an emotion. It is a peaceful and natural state of being that is woven into our nature.
• The JoyLab program connects science and soul to help uncover joy.

Links Mentioned:

https://www.joylab.coach/

https://www.naturalmentalhealth.com/