Joy Lab Podcast

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: 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 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

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: 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) "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

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: 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) "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

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: 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 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

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: 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 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

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: 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 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

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: Resilient 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

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: Resilient 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

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: Resilient 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

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: Resilient 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

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: Resilient 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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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: 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

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

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

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

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

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

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

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

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

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

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/podcasts/joy-lab-podcast/episodes/2147802952

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/podcasts/joy-lab-podcast/episodes/2147802953

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 More 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/podcasts/joy-lab-podcast/episodes/2147802954

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 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 See full transcript at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2147802955

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 Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2147802956

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 Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2147802957

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 integrative, 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!

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