Joy Lab Podcast

Are self-criticism, guilt, and shame holding you back? Join the club, right?! So often, we are our own worst critic and are so hard on ourselves. In this episode, we're diving deep into self-compassion, particularly focusing on self-kindness versus self-judgment. Our goal is to help you understand what it means to treat yourself with warmth and understanding, especially when you're going through tough times. We're talking about accepting your imperfections, learning from your mistakes, and experiencing emotional equanimity. Some highlights from this episode: Learn how to break the cycle of self-judgment and self-criticism. Discover the power of self-kindness and how it can transform your life. Explore the role of self-compassion in reducing stress-induced inflammation. Big reminder: You are not broken, and you don't need fixing. Links and Sources: This episode is part of our Podcourse! To get the most of the course, you may want to follow along in order, beginning with episode #78 and you can visit the Podourse Page to find all the episodes. However, these episodes can be listened to in any order and you can take action with any strategy that you feel connected to. Resilient Community: Access lots of extra resilience-boosting resources (like our Sleeping Well Workshop) AND you'll join a group of inspiring folks who play an integral role in keeping this podcast going... which means powerful resources (like this podcourse) stay accessible to everyone. Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life. Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies. Shop high-quality supplements and wellness products at our Fullscript store and at Resilient Remedies. Every purchase helps keep this show ad-free and accessible for all. You'll also receive a special NMH discount! Our partner store at Fullscript: This is where you can find high-quality supplements and wellness products. Except for our CBD Gummies, any product links mentioned in the show notes below will require an account. Sign up for your free Fullscript account here: https://us.fullscript.com/welcome/nmh/store-start Resilient Remedies: This is where you can find our line of trusted, high-quality CBD gummies: https://www.resilientremedies.com Check out our favorite resilience-boosting reads: https://bookshop.org/shop/NMHreads More on self-compassion: Self-Compassion: Don't Believe Everything You Think About Yourself (podcourse bonus replay) [Joy Lab Podcast episode 84] You're Wired for Compassion [Joy Lab Podcast episode 7] Backdraft: When Being Good to Yourself Feels Bad [Joy Lab Podcast episode 29] Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2148225395

In this episode, we dive deep into the essential topic of self-compassion. We'll highlight the importance of self-compassion, especially in countering negative self-talk. To do that, we'll focus on mindfulness as it relates to self-compassion. We'll look at strategies to get out of our heads, ways to break the cycle of chaotic or rigid thinking, and how we can get out of our heads and into our bodies to quiet the mind and cultivate self-compassion. Links and Sources: This episode is part of our Podcourse! To get the most of the course, you may want to follow along in order, beginning with episode #78 and you can visit the Podourse Page to find all the episodes. However, these episodes can be listened to in any order and you can take action with any strategy that you feel connected to. Resilient Community: Access lots of extra resilience-boosting resources (like our Sleeping Well Workshop) AND you'll join a group of inspiring folks who play an integral role in keeping this podcast going... which means powerful resources (like this podcourse) stay accessible to everyone. Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life. Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies. Shop high-quality supplements and wellness products at our Fullscript store and at Resilient Remedies. Every purchase helps keep this show ad-free and accessible for all. You'll also receive a special NMH discount! Our partner store at Fullscript: This is where you can find high-quality supplements and wellness products. Be sure to shop through our NMH store to receive your discount. Sign up here: https://us.fullscript.com/welcome/nmh/store-start Resilient Remedies: This is where you can find our line of trusted, high-quality CBD gummies: https://www.resilientremedies.com Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2148218001

In this episode, we explore how supplements can help with three common sleep struggles: problems falling asleep, problems staying asleep, and waking up too early (that vexing 4 a.m. hour). Tailoring supplements to these patterns of sleep problems can make your efforts more worthwhile. And no need to take notes, find all the supplements referenced in the show notes. And you can help support the Joy Lab podcast by purchasing through our links. You'll even receive a special discount on our favorite supplements at our Fullscript store! Every purchase helps keep this show ad-free and accessible for all. Supplements Noted: Important reminder: This content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program. Where to shop: Our partner store at Fullscript: This is where you can find high-quality supplements and wellness products. We even have a special discount for you, so be sure to shop through our NMH store for every purchase. Sign up here: https://us.fullscript.com/welcome/nmh/store-start Resilient Remedies: This is where you can find our line of trusted, high-quality CBD gummies: https://www.resilientremedies.com/ Trouble falling asleep: Melatonin (place under tongue) Botanicalm PM: Our favorite herbal sleep support for anxiety and stress-related sleep problems (contains hops, passionflower, L-theanine, and valerian) High-quality, broad-spectrum CBD gummies: Sleep (CBD, CBN, & melatonin; taken at night) Calm (CBD & L-theanine; this can be taken earlier in the day) Restore (CBD; this can be taken earlier in the day) L-theanine (single ingredient) Trouble staying asleep: Magnesium L-threonate: our favorite form of magnesium to support sleep and mental health High-quality, broad-spectrum CBD gummies Calm (CBD & L-theanine; this can be taken earlier in the day) Restore (CBD; this can be taken earlier in the day) Cerenity PM: Our favorite sleep support with 5-HTP Troubles with waking up too early: TruAdapt: Our favorite adaptogen blend (contains Ashwagandha and Eleuthero) High-quality, broad-spectrum CBD Calm (CBD & L-theanine; this can be taken earlier in the day) Restore (CBD; this can be taken earlier in the day) Bonus... Things We Love: Find all of our NMH favorite teas and wellness products to support calmer days, smoother focus, and restful rituals. Additional Sources: This episode is part of our Podcourse! To get the most of the course, you may want to follow along in order, beginning with episode #78 and you can visit the Podourse Page to find all the episodes. However, these episodes can be listened to in any order and you can take action with any strategy that you feel connected to. Resilient Community: Access lots of extra resilience-boosting resources (like our Sleeping Well Workshop) AND you'll join a group of inspiring folks who play an integral role in keeping this podcast going... which means powerful resources (like this podcourse) stay accessible to everyone. Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life. Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies. Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2148212556

In this episode, Henry takes you on a journey to uncover the remarkable science behind sleep and its pivotal role in depression, anxiety, and overall wellbeing. Henry will also highlight simple adjustments in your daily routine to help you improve your sleep, support your mood, and enhance your resilience. A few key questions answered in this episode: Why is sleep so vital for emotional balance? How does sleep impact cognitive abilities and memory? What happens in your body during deep sleep that promotes healing? How can you regulate your circadian rhythm for improved mood? What practical strategies can you implement for a good night's sleep? Links and Sources: This episode is part of our Podcourse! To get the most of the course, you may want to follow along in order, beginning with episode #78 and you can visit the Podourse Page to find all the episodes. However, these episodes can be listened to in any order and you can take action with any strategy that you feel connected to. Resilient Community: Access lots of extra resilience-boosting resources (like our Sleeping Well Workshop) AND you'll join a group of inspiring folks who play an integral role in keeping this podcast going... which means powerful resources (like this podcourse) stay accessible to everyone. Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life. Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies. Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2148197913

Are you tired of not finding answers that resonate with your unique experience of depression, anxiety, or stress? In this episode, we're breaking down the traditional barriers of understanding depression and anxiety and introducing you to an innovative approach – the three subtypes. Determining where you tend to fall with these subtypes can help you gain a more empowering perspective of depression and anxiety while also helping you tailor your mental health journey. Here are some notes about the subtypes: Anxious Mood: This subtype is likely the most common, mainly because it is closely linked to stress. Dr. Emmons discussed how anxiety, sleep disturbances, and feelings of insufficiency play a role in this pattern. Agitated Mood: This subtype might have flown under the radar for some, but it's crucial to recognize, especially when considering medications. Dr. Emmons noted the edginess, irritability, and restlessness that can characterize this pattern. Sluggish Mood: If you've ever felt like you're stuck in a cycle of inactivity, sadness, and a lack of motivation, this subtype might be familiar. Dr. Emmons also discussed how this pattern can be linked to stress and seasonal changes. In the next section of more "body-focused" lessons, we'll talk about lifestyle medicine and self-care practices that can make a real difference in your mood and overall wellbeing. Links and Sources: This episode is part of our Podcourse! To get the most of the course, you may want to follow along in order, beginning with episode #78 and you can visit the Podourse Page to find all the episodes. However, these episodes can be listened to in any order and you can take action with any strategy that you feel connected to. Resilient Community: Access lots of extra resilience-boosting resources AND you'll join a group of inspiring folks who play an integral role in keeping this podcast going... which means powerful resources (like this course) stay accessible to everyone. Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life. Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies. Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2148197907

If you've experienced years of depression and anxiety, it may seem like that's just your "new normal" and the way things will always be. But, that's just not the case. Change is always possible. There's a science behind getting out of that fog of depression and anxiety and building a more resilient and joyful life. In this episode, Henry will dive into this "Science of Hope" with the help of three essential scientific realms; epigenetics, neurogenesis, and neuroplasticity. Understanding the science of these can create space around depression and anxiety. Enough space to put a spotlight on your innate resilience and ability to change. Remember, the choices you make today can lead to a brighter, more joyful future in just six to twelve months. Here's a bit more about those scientific realms and what you'll learn in this episode: Epigenetics: Discover how your genetics are not the final say in whether you have depression and how you can influence the expression of your genes to promote wellbeing. Neurogenesis: Learn about the brain's remarkable ability to transform and repair itself, and how you can foster the growth of new brain cells through simple practices. Neuroplasticity: Understand how your brain can create new pathways, enabling you to break free from negative thought patterns and build healthier ones. We'll also share practical steps you can take, including: The role of exercise, diet, and connection in promoting mental health. How conscious awareness can help you reshape your thought patterns. The importance of fostering positive emotions and relationships. Note: This episode is part of our Podcourse! To get the most of the course, you may want to follow along in order, beginning with episode #78 and you can visit the Podourse Page to find all the episodes. However, these episodes can be listened to in any order and you can take action with any strategy that you feel connected to. Links and Sources: Podcourse Page: This is your go-to place to find all episodes in one convenient place for easy reference and sharing. Resilient Community: Access lots of extra resilience-boosting resources AND you'll join a group of inspiring folks who play an integral role in keeping this podcast going... which means powerful resources (like this course) stay accessible to everyone. Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life. Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies. Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2148191714

Most definitions of depression make it sound like a universal, clear-cut state of "dysfunction." We don't think that's true. At Joy Lab, we believe in a holistic approach to mental health. We understand that the mind, body, and heart are interconnected, and we're here to empower you to address all aspects of your wellbeing. That means that this thing we call depression (and anxiety and stress) doesn't just show up in one domain or identically for every person. Depression is a dynamic, evolving experience. And in the majority of cases, it's just a natural part of living this human life. In this episode, we'll dig into this thing we call depression and outline a bit more about the full podcourse we're embarking on together. Note: This episode is part of our Podcourse! To get the most of the course, you may want to follow along in order, beginning with episode #78. However, these episodes can be listened to in any order and you can take action with any strategy that you feel connected to. Here are some essential steps to get the most out of the course: Subscribe to our Newsletter: Join us over at NaturalMentalHealth.com for exclusive emails, updates, and additional strategies. Follow the Joy Lab Podcast: Make sure you're following us on your preferred podcast platform to stay in the loop. Join the Resilient Community: Join our Resilient Community to not only gain access to lots of extra resilience-boosting resources, but you'll join a group of inspiring folks who play an integral role in keeping this podcast going... which means powerful resources (like this course) stay accessible to more folks, in effect creating more resilient communities that benefit us all. Visit Our Podourse Page: This is your go-to place to find all episodes in one convenient place for easy reference and sharing. About the course: The podcourse covers some of the most essential coping skills for depression, anxiety, and chronic stress. However, we don't think "coping" is where we should stop. We'll work through the resilience-boosting strategies that nourish your body, mind, and heart in meaningful ways. This moves the goal from not just feeling better, but truly embracing your most resilient and joyful self. What to Expect: We've structured this program systematically, addressing the three pillars of body, mind, and heart. You can expect new episodes every Wednesday and Saturday, filled with invaluable strategies and resources. We understand it may seem complex, but we're committed to making it straightforward and accessible. Take what resonates with you and suits your unique journey. We'll be right here with you, setting the stage before Henry guides you through each lesson. Our goal is to provide you with actionable insights to support your mental health. Links and Sources: Resilient Community Find lots of resources to support you and you'll join a crew of inspiring people who are building their resilience and joy while also helping to keep our Joy Lab podcast in existence! Joy Lab Program (step-by-step practices to help you build and maintain the elements of joy in your life). Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2148173848

In this episode, we're introducing our podcourse! This course really covers the foundation of what Joy Lab and Natural Mental Health are built on. Expect to learn key coping skills for depression, anxiety, and chronic stress. However, "coping skills" aren't where we'll stop. We'll blend science with soul and dive into the key practices to not only cope with depression, chronic stress, and anxiety but to rise above them and embrace a life of flourishing. 📆 Mark your calendars because Joy Lab episodes will drop on both Wednesdays and Saturdays for this entire course. And don't worry, there's no prep required, and it's all absolutely FREE! Stay connected with us through our newsletter at NaturalMentalHealth.com and become a part of our resilient community for extra tools. Plus, access all episodes and show notes on our website for easy navigation. Key bits from this episode: There are many holistic coping skills that can help you get back to baseline. We'll cover tailored diet and nutrition strategies, mood-boosting exercise tips, simple ways to support sleep, supplements to consider, and information about medication that you can discuss with your doctor if needed. But that's not all! We're taking you on a journey that explores the mind and heart too. Dive deep into practices that will calm your mind, boost your resilience, and create a bigger container for life's challenges. Aimee shares a bit of her path from struggling with depression to discovering the power of integrative modalities. Links and Sources: Resilient Community Find lots of resources to support you and you'll join a crew of inspiring people who are building their resilience and joy while also helping to keep our Joy Lab podcast in existence! Joy Lab Program (step-by-step practices to help you build and maintain the elements of joy in your life). Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2148168040

What the heck is Joy Lab? And what is joy? Good questions! We talked about these things a LONG time ago and thought it timely to share this episode again. This episode is a reminder of why we do what we do here at Joy Lab and, most of all, why it works. Key bits from this episode: Joy is not the opposite of depression. It is different from happiness and runs deeper than any feeling. Joy can be accessed anytime and anywhere. Joy is not just an emotion. It is a peaceful and natural state of being that is woven into our nature. Links and Sources: Resilient Community Find lots of resources to support you and you'll join a crew of inspiring people who are building their resilience and joy while also helping to keep our Joy Lab podcast in existence! Joy Lab Program (step-by-step practices to help you build and maintain the elements of joy in your life) Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2148142398

The theme of this episode is Love. Not the rom-com version of love, but the genuine deep connection that we all long for. And even though love is all around, it's easy to close our hearts to love, in fear of becoming vulnerable and getting hurt. So how do we open ourselves again, and how do we keep our hearts open? Tune into this episode to learn the five lessons on loving well and how we can keep our hearts and minds open to love. Key bits from this episode: Love is always there. We just need to keep our hearts open so we can let it in. When learning how to love and let the love in, we need to learn how to love ourselves first. Many of us still believe that if we want to be happy, we need to weed out all the flaws, which is a never-ending quest. Instead, we need to find the balance between self-improvement and self-acceptance. Everyone is doing the best they can, at any given moment. See that innocence in yourself and others. Links and Sources: Resilient Community Find lots of resources to support you and you'll join a crew of inspiring people who are building their resilience and joy while also helping to keep our Joy Lab podcast in existence! Joy Lab Program (step-by-step practices to help you build and maintain the elements of joy in your life) Go deeper: More pods on the Lessons of Loving Well: Joy Lab Podcast episode #21 (Love Yourself First) Joy Lab Podcast episode #22 (See the Innocence in Others) Joy Lab Podcast episode #23 (Be More Permeable) Joy Lab Podcast episode #24 (Listen Deeply) Joy Lab Podcast episode #25 (Create a House of Belonging) More from Stephen Levine Full transcript and links mentioned available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2148133655

Are you feeling the weight of loneliness or disconnection and their impact on your mental health? Join in as Henry guides you through a powerful meditation that starts within – creating a blueprint for meaningful connections and a sense of belonging. Drawing inspiration from the wisdom of the soul, you'll tap into your creative imagination and your existing connectivity to build your "House of Belonging." Key bits: - The connection between loneliness and depression - How to hold the belief that you can create a loving community - Embracing the truth of your interconnectedness - Learn the easy-to-practice heart-opening meditation to cultivate gratitude for your relationships - Practical steps to continue building your web of connection Links and Sources: Resilient Community Find lots of resources to support you and you'll join a crew of inspiring people who are building their resilience and joy while also helping to keep our Joy Lab podcast in existence! Joy Lab Program (step-by-step practices to help you build and maintain the elements of joy in your life) Related podcasts to check out: #28 Common Humanity vs Isolation #72 Blame-It, Overanalyze-It, Should-It, & Separate (BOSS Dominoes) #73 Lonely in crowded places (this isn't a country music song) #74 Sometimes I Just Sits... (the power of solitude) Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2148109830

Are you ready to unlock the transformative magic of solitude? Join us in this episode as we dive deep into the surprising world of solitude and its incredible potential to rejuvenate your spirit and fuel your sense of fun. In our previous episode, we explored the darker sides of isolation and loneliness, but this time, we're shedding light on the positive power of being alone with yourself. So, imagine a space where you can recharge your energy, find your creative spark, and tap into what truly matters to you, all through the simple practice of solitude. Key bits from this episode: The profound difference between solitude, loneliness, and isolation. How solitude can serve as a calming force for your nervous system and enhance your well-being. Stories and insights from our own experiences with intentional solitude and the impact it's had on our lives. The science behind arousal states and how solitude helps you strike the perfect balance between high-energy engagement and restorative quiet moments. Whether you're a solitude enthusiast or you're just beginning to explore its potential, this episode will offer you practical tips, heartwarming anecdotes, and valuable insights that will change how you view spending time with yourself. Links and Sources: Resilient Community Find lots of resources to support you and you'll join a crew of inspiring people who are building their resilience and joy while also helping to keep our Joy Lab podcast in existence! Joy Lab Program (step-by-step practices to help you build and maintain the elements of joy in your life) More pods on our element of "Fun" #19 The Power of Play: Clocks vs Clouds and Taming Your Wild Things #70 Update and Special [Super fun!] Replay #71 Uncovering Your Playful Nature (guided meditation) #72 Blame-It, Overanalyze-It, Should-It, & Separate (BOSS Dominoes) #73 Lonely in crowded places (this isn't a country music song) Other podcasts referenced: #28 Common Humanity vs Isolation Brain systems underlying the affective and social monitoring of actions: An integrative review National Academies of Sciences, Engineering, and Medicine. 2020. Social Isolation and Loneliness in Older Adults: Opportunities for the Health Care System. https://doi.org/10.17226/25663 Loneliness and Social Isolation Linked to Serious Health Conditions Brain systems underlying the affective and social monitoring of actions: An integrative review How BIS/BAS and psycho-behavioral variables distinguish between social withdrawal subtypes during emerging adulthood Solitude as an Approach to Affective Self-Regulation What Time Alone Offers: Narratives of Solitude From Adolescence to Older Adulthood The Handbook of Solitude: Psychological Perspectives on Social Isolation, Social Withdrawal, and Being Alone, Second Edition Descartes' Meditations Maya Angelou's website Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2148079288

In this episode, we're diving into a crucial topic that affects so many of us: loneliness and isolation. We're here to guide you through the science, emotions, and strategies to break free from these barriers. You'll tap into the heart of human connection and come away with some tips on how to embrace the joy of meaningful interactions and relationships. Key bits from this episode include: Loneliness and isolation might feel like opposites of joy, but they can teach us a lot about ourselves and the connections we crave. Learn a simple, yet powerful practice to tune into your body and foster openness even in the face of pain. It's all about recognizing those physical sensations and gently shifting them towards a more open space. Understand your needs when it comes to both longing for connection and finding peace in solitude. Links and Sources: Resilient Community Find lots of resources to support you and you'll join a crew of inspiring people who are building their resilience and joy while also helping to keep our Joy Lab podcast in existence! Joy Lab Program (step-by-step practices to help you build and maintain the elements of joy in your life) More pods on our element of "Fun" #19 The Power of Play: Clocks vs Clouds and Taming Your Wild Things #70 Update and Special [Super fun!] Replay #71 Uncovering Your Playful Nature (guided meditation) #72 Blame-It, Overanalyze-It, Should-It, & Separate (BOSS Dominoes) Other podcasts referenced: #28 Common Humanity vs Isolation Brain systems underlying the affective and social monitoring of actions: An integrative review National Academies of Sciences, Engineering, and Medicine. 2020. Social Isolation and Loneliness in Older Adults: Opportunities for the Health Care System. https://doi.org/10.17226/25663 Loneliness and Social Isolation Linked to Serious Health Conditions Brain systems underlying the affective and social monitoring of actions: An integrative review How BIS/BAS and psycho-behavioral variables distinguish between social withdrawal subtypes during emerging adulthood Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2148054388

How'd I get so lonely? How'd I get to this place... feeling alone? These aren't uncommon questions that pop up. In this episode, Aimee highlights a common pathway for how we might fall into loneliness or a sense of disconnection or separation. Putting a light on this pathway can help us realize what can often go unseen, unconsciously for so long. And once we see it, we can do something about it. Links and Sources: Resilient Community Find lots of resources to support you and you'll join a crew of inspiring people who are building their resilience and joy while also helping to keep our Joy Lab podcast in existence! Joy Lab Program (step-by-step practices to help you build and maintain the elements of joy in your life) More pods on our element of "Fun" #19 The Power of Play: Clocks vs Clouds and Taming Your Wild Things #70 Update and Special [Super fun!] Replay #71 Uncovering Your Playful Nature (guided meditation) Howard Johnson: The Power of Story: On Truth, the Trickster, and New Fictions for a New Era Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2148054387

Are you feeling like the playful YOU that once existed has fallen away? Or maybe you've watched other people move through their day with a fun spirit that you wish you could tap into? You're not alone. When adult-ing gets tough, fun usually takes a back seat (like way in the back). Problem is, squashing that playful or fun aspect of yourself can also squash the creative, inspired, energetic, and curious elements of you as well. The truth is, your playful self is a surprisingly powerful element of your mental health. This guided meditation with music will help you tap into that aspect of yourself so that you can bring it back into your daily life. Links and Sources: Resilient Community Find lots of resources to support you and you'll join a crew of inspiring people who are building their resilience and joy while also helping to keep our Joy Lab podcast in existence! Joy Lab Program (step-by-step practices to help you build and maintain the elements of joy in your life) More pods on our element of "Fun" #19 The Power of Play: Clocks vs Clouds and Taming Your Wild Things #70 Update and Special [Super fun!] Replay Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2148051063

Fun rarely gets attention when it comes to mental health. And that's a huge oversight, because fun (or play) is a really powerful concept when it comes to good mental health. And, when we're dealing with something like depression, infusing more fun or play into our day can be a really potent support to help us feel a bit better. Of course, there are obstacles that can block our fun. In this episode, we're unearthing episode #5 for a bit of a primer on fun. We discuss what fun is, how fun can take shape, how mindset can shift us immediately into fun, and some common obstacles. And next episode, you'll find a play meditation so you can take what we talk about here in this episode and start practicing more fun. Links and Sources: Resilient Community Find lots of resources to support you and you'll join a crew of inspiring people who are building their resilience and joy while also helping to keep our Joy Lab podcast in existence! Joy Lab Program (step-by-step practices to help you build and maintain the elements of joy in your life) More pods on our element of "Fun" #19 The Power of Play: Clocks vs Clouds and Taming Your Wild Things Counterclockwise: Mindful Health and the Power of Possibility (Dr. Langer's book highlighting the counterclockwise research) About Portia Nelson (Autobiography in Five Short Chapters) Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2148040990

In this episode, we're exploring our seventh and final aspect of deep listening which is "silence." Ironically, silence is a powerful practice to help open up more deep conversation. It's a surprising tool that can uncover wisdom and healing. It's a powerful aspect of deep listening that you can practice and use more skillfully in conversation with others and yourself. Links and Sources: Resilient Community Find lots of resources to support you and you'll join a crew of inspiring people who are building their resilience and joy while also helping to keep our Joy Lab podcast in existence! Joy Lab Program (step-by-step practices to help you build and maintain the elements of joy in your life) More pods from this "listening deeply series" #62 Easing Anxiety with Curiosity & the Power of Deep Listening #63 Being Present with Yourself and Others #64 Taking Charge of Your Attention #65 Seeing Our Innocence & Listening Deeply #66 Seeing the Goodness in Others, Yourself, & The World #67 Allowing Space for Our Truths #68 Getting Out of Our Own Heads with the Aspect of Wonder More pods on our element of "Awe" #4 Letting in the Good #17 The Case for Wonder in a Distressed World #18 You Are That Vast Thing You See with Great Telescopes Chemistry of Calm (Dr. Emmons' book referenced in this series) About W. R. Espy (NYT obit) The Silences of Science: Gaps and Pauses in the Communication of Science (textbook) John Cage's "4'33" performed by William Marx (video) Brennan Manning's website Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2147980343

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