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    Joy Lab Podcast

    Welcome to the Joy Lab Podcast, a podcast that goes beyond your ears, working to help you uncover and foster your most joyful self. Hosts, Drs. Henry Emmons and Aimee Prasek, bring you the ideal mix of soulful and scientifically sound tools to help you not only create resilience in mind and body, but bring more joy back into your life. New episodes drop every Wednesday and Saturday. Each is fully-focused on helping you take simple actions that fuel your resilience and joy. Joy Lab’s unique and powerful program integrates concepts of positive psychology, cognitive behavioral techniques, the science of mindfulness, and the wisdom of one's soul. It’s a surprisingly real-world relevant approach to not only support your mood and calm anxiousness, but to help you uncover and nurture your joy while reconnecting with your deepest self. Be sure to subscribe for your weekly infusion of joy and then head over to JoyLab.coach to learn more about the full Joy Lab program. The Joy Lab Podcast and Program are part of Natural Mental Health. ________ 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. If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.
    enHenry Emmons and Aimee Prasek125 Episodes

    Episodes (125)

    65. Seeing Our Innocence & Listening Deeply

    65. Seeing Our Innocence & Listening Deeply

    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:

    Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2147964368

    Joy Lab Podcast
    enJune 28, 2023
    joylab
    joy lab podcast

    64. Taking Charge of Your Attention

    64. Taking Charge of Your Attention

    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:

    Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2147964367

    Joy Lab Podcast
    enJune 21, 2023
    natural mental health
    joylab podcast

    63. Being Present with Yourself and Others

    63. Being Present with Yourself and Others

    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:

    Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2147963115

    Joy Lab Podcast
    enJune 14, 2023
    joylab
    natural mental health

    62. Easing Anxiety with Curiosity & the Power of Deep Listening

    62. Easing Anxiety with Curiosity & the Power of Deep Listening

    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:

    Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2147953381

    Joy Lab Podcast
    enJune 07, 2023
    joylab
    natural mental health

    61. Creating Deep Connections (introvert approved!)

    61. Creating Deep Connections (introvert approved!)

    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:

     

    Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2147918584

    Joy Lab Podcast
    enMay 31, 2023
    joylab
    natural mental health

    60. Cultivating a Good Heart for Mental Health

    60. Cultivating a Good Heart for Mental Health

    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:

     

    Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2147912609

    Joy Lab Podcast
    enMay 24, 2023
    joylab
    natural mental health

    59. Turning Toward the [uncomfortable] Feelings

    59. Turning Toward the [uncomfortable] Feelings

    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:

    Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2147912488

    Joy Lab Podcast
    enMay 17, 2023
    joylab
    natural mental health

    58. Calming the Mind & Building Resilience

    58. Calming the Mind & Building Resilience

    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:

    Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2147906636

    Joy Lab Podcast
    enMay 10, 2023
    joylab
    natural mental health

    57. Resilience, Hope, & Mental Health (pessimist approved!)

    57. Resilience, Hope, & Mental Health (pessimist approved!)

    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:

    Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2147906626

    Joy Lab Podcast
    enMay 03, 2023
    joylab
    natural mental health

    56. Aligning with Nature and Bio-Rhythms to Boost Mood & Resilience

    56. Aligning with Nature and Bio-Rhythms to Boost Mood & Resilience

    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:

    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:

    Joy Lab Podcast
    enApril 26, 2023
    resilience
    joylab
    natural mental health

    55. Energy Thieves & Managing Energy with Supplements, Diet, & Exercise

    55. Energy Thieves & Managing Energy with Supplements, Diet, & Exercise

    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: 

    Links and Sources Mentioned:

    Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2147888819

    Joy Lab Podcast
    enApril 19, 2023
    joylab
    natural mental health

    54. Balancing Brain Chemistry with Supplements & Diet

    54. Balancing Brain Chemistry with Supplements & Diet

    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:

    Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2147888818

    Joy Lab Podcast
    enApril 12, 2023
    joylab
    natural mental health

    53. The Roots of Resilience (beginning of our Roots series)

    53. The Roots of Resilience (beginning of our Roots series)

    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:

    Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2147883601

    Joy Lab Podcast
    enApril 05, 2023
    joylab
    natural mental health

    52. Equanimity: Cleaning Up After the Storm with Self-Compassion (part 5)

    52. Equanimity: Cleaning Up After the Storm with Self-Compassion (part 5)

    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:

    Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2147888674

    Joy Lab Podcast
    enMarch 29, 2023
    joylab
    natural mental health

    51. Equanimity: Emotional Reactivity and Damage Control (part 4)

    51. Equanimity: Emotional Reactivity and Damage Control (part 4)

    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:

     

    Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2147888317

    Joy Lab Podcast
    enMarch 22, 2023

    50. Equanimity: Seeing our Storylines and Changing Course (part 3)

    50. Equanimity: Seeing our Storylines and Changing Course (part 3)

    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:

    Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2147888303

    Joy Lab Podcast
    enMarch 15, 2023
    joylab
    natural mental health

    49. Equanimity: When an Emotional Storm Hits and Thoughts Start Spiraling (part 2)

    49. Equanimity: When an Emotional Storm Hits and Thoughts Start Spiraling (part 2)

    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:

    Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2147887782

    Joy Lab Podcast
    enMarch 08, 2023
    joylab
    natural mental health

    48. Equanimity: A Tool for Emotional Reactivity and the Power of Grounding (Part 1)

    48. Equanimity: A Tool for Emotional Reactivity and the Power of Grounding (Part 1)

    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:

     

    Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2147883605

    Joy Lab Podcast
    enMarch 01, 2023
    joylab
    natural mental health

    47. Are we reacting to the world or is the world reacting to us? (well, the world and milkshakes)

    47. Are we reacting to the world or is the world reacting to us? (well, the world and milkshakes)

    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:

    Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2147840458

    Joy Lab Podcast
    enFebruary 22, 2023
    joylab
    natural mental health

    46. Boost Your Mood with Savoring [Back to the Future style]

    46. Boost Your Mood with Savoring [Back to the Future style]

    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:

     

    Full transcript available at: https://www.naturalmentalhealth.com/podcasts/joy-lab-podcast/episodes/2147840457

    Joy Lab Podcast
    enFebruary 15, 2023
    joylab
    natural mental health
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