Our self-care needs change with the seasons. That's why we're talking about self-care tips for the summertime in this episode. We'll dig into the concept of reverse seasonal affective disorder (SAD) and offer practical advice on managing summer agitation. We'll also talk about optimizing sleep during longer days, adjusting supplement routines, and embracing seasonal diets to support wellbeing. Plus, get updates on the Joy Lab podcast's transition and new content coming soon. Key moments: 00:00 I...
Aug 10, 2024•19 min•Ep. 169
In this episode, we're talking about the power of deep, supportive relationships for overall wellbeing. We highlight the Japanese tradition of Moai, groups of lifelong friends that provide various supports, as an example of fostering meaningful connections. We'll talk a bit about the how-to's of building connections, focusing on the necessity of both giving and receiving love. Joy Lab and Natural Mental Health are community-supported. When you buy through the links below, we may earn a commissio...
Aug 07, 2024•13 min•Ep. 168
In this episode of the Joy Lab podcast, we're talking about the mental health benefits of dad jokes. We're serious. We'll get into an article by humor researcher Marc Hye-Knudsen, highlighting how dad jokes can build resilience, teach impulse control, and improve emotional regulation in children. So, dads (and all of us), please take care of yourself and others by sharing a cheesy dad joke at least once daily. Joy Lab and Natural Mental Health are community-supported. When you buy through the li...
Aug 03, 2024•8 min•Ep. 167
In this episode of the Joy Lab podcast, we talk about how anxiety and depression can influence our decision-making processes. We hope this becomes a more talked about issue because it's a common struggle. We'll get into how anxiety can narrow our options and make us more risk-averse, while depression can lead to more pessimistic choices and lower expectations of positive outcomes. We'll highlight the importance of addressing these mental health challenges to improve decision-making skills. And r...
Jul 31, 2024•14 min•Ep. 166
Our goal is to help you build resilience and joy. Our website and podcast exist for that goal. If you use any of those tools, then we want to know what's working, what you want to see more of, and what we can do better. This survey should take less than 3 minutes to complete. Here it is: https://www.naturalmentalhealth.com/assessments/2148238359 Most of all, we're grateful you're part of this community and for your help as we spread more joy and resilience all across our blue marble....
Jul 27, 2024•1 min
Does your mind feel like a constant sea of judgment? Do thoughts popcorn day and night about how you're flawed or how someone else has it all wrong? You're not alone. Those kind of thoughts are common, but they can also be pretty destructive. There's clear evidence that the more we sit in judgment, the higher our risk for depression and anxiety. We'll dig into all this, including some exploration of the concept of aversion in relation to judgment and how it manifests inside our body and out. Mos...
Jul 24, 2024•16 min•Ep. 164
Are four hours of sleep enough to function well? How about six? In this episode of the Joy Lab podcast, we'll dig into how much sleep most folks need, and the importance of sleep with a focus on 'short sleepers.' We'll laser in on the detrimental effects of sleep deprivation on mental health, particularly in late teens and twenties, and explore some of the research. If you need some sleep support, be sure to check out our sleep workshop to help you get the hours you need. Joy Lab and Natural Men...
Jul 20, 2024•12 min•Ep. 163
"I don't know." Do those three words make you feel a bit uncomfortable? Yeah, you're not alone. In this episode of the Joy Lab podcast, we highlight the concepts of awe and intellectual humility and how they can help us embrace more curiosity, avoid rigid thinking, and help us to stay more connected to the world around us (yes, even amidst political and social challenges). We've got some practical tips to take quick action so you can tap into the surprising freedom that sits within "not knowing....
Jul 17, 2024•18 min•Ep. 162
In this episode of the Joy Lab podcast, we talk about the use of magnesium for anxiety and depression. There's good evidence to support its use, but it can be confusing. We get into the overall power of magnesium (its importance for nerve and muscle function, gut health, and neurotransmitter production) and why it's vital for mental health, particularly how it can support mood. We'll touch on the different types of magnesium supplements, their uses, and some best practices to consider. Of course...
Jul 13, 2024•15 min•Ep. 161
In this episode of the Joy Lab podcast, we explore a powerful quote by Virginia Woolf: "No need to hurry. No need to sparkle. No need to be anybody but one’s self." It's radically simple wisdom that can be hard in practice. We'll talk about the societal pressures of striving for greatness and the importance of embracing one's authentic self while also exploring the mental health benefits of releasing these pressures and the roles of authenticity and self-compassion in fostering joy and resilienc...
Jul 10, 2024•11 min•Ep. 160
In this episode of the Joy Lab podcast, we explore the phenomenon of dissociation or what is sometimes called "going offline." We want to highlight that this can be a very natural survival mechanism in response to stress and trauma. It's not all bad. We'll talk about the pros and cons of going offline; share some personal experiences of how dissociation can show up; and provide strategies for grounding, skill building, and reconnecting. Joy Lab and Natural Mental Health are community-supported. ...
Jul 06, 2024•17 min•Ep. 159
Awe is a powerful element of joy and a powerful contributor to good mental health. And it isn't just something to experience when magical, mysterious, or rare events surprise us. Awe is something we can practice daily. But... how?! We'll talk about some cognitive barriers that may hinder it, such as overgeneralization and filtering. We'll also offer some practical steps to welcome more awe into our lives and uncover more of the joy that resides within us. Joy Lab & Natural Mental Health are comm...
Jul 03, 2024•25 min•Ep. 158
There's something called the "male hubris, female humility effect." And it's really a thing. It means that men tend to rate themselves higher on self-reported intelligence compared to women. How does this impact mental health? There's a lot to consider here. We'll talk about this effect and its relationship to intellectual humility and imposter syndrome. We highlight the importance of intellectual humility when it comes to wellbeing and how balancing humility and hubris can prevent rigidity and ...
Jun 29, 2024•16 min•Ep. 157
How do you know if you're thriving? That's a question we received from one of our NMH Community members. We'll talk about this concept of thriving through the lens of positive psychology, leaning on Dr. Martin Seligman's PERMA model which includes Positive Emotion, Engagement, Relationships, Meaning, and Accomplishment. Most of all, we'll focus on thriving as a practice rather than a fixed state and highlight the learnable skills we can all integrate to go beyond our baseline. Stay as well for t...
Jun 26, 2024•26 min•Ep. 156
Does sad music make you feel a little better? You're not alone. In this episode, we're exploring the intriguing topic of how sad music can influence mood and foster resilience. A recent study revealed some reason why we are drawn to sad music and the diverse emotions it evokes, including nostalgia, peacefulness, and empathy. The study also found four dimensions or rewards of listening to sad music: imagination, emotional regulation, empathy, and experiencing emotions without real-life implicatio...
Jun 22, 2024•12 min•Ep. 155
We're talking about the concept of 'flow' and how to tap into that state of deep absorption in our activities. Interestingly, flow usually requires a bit of prep work. We have to feel comfortable with the challenge and have some confidence in our abilities before the art of letting go can occur. Tune in for some tips on how to shake overthinking so you can tap into more flow. Joy Lab and Natural Mental Health are community-supported. When you buy through the links below, we may earn a commission...
Jun 19, 2024•14 min•Ep. 154
Read this carefully: children of fathers with mild depressive symptoms or anxiety tend to have fewer behavioral difficulties and higher IQs. Yup. We'll talk a bit about the research here, but we want to emphasize the huge benefits of acknowledging and sharing mental health struggles with those close to us. Yes, that means emotional openness is a parenting strength. That means parents and adults can model how to navigate tough emotions in such a way that builds personal growth and enhanced resili...
Jun 15, 2024•17 min•Ep. 153
In this episode, we explore the element of curiosity and how it can work to reshape our brains. We become what we think, and by changing the way we think we can reframe how we see things. Curiosity can help us see things in different, positive ways that help us reprogram our neural pathways. Tune in to this episode to explore the element of curiosity and how we can use it to foster joy in our lives. Joy Lab and Natural Mental Health are community-supported. When you buy through the links below, ...
Jun 12, 2024•21 min•Ep. 152
What do dandruff and depression have in common? Well, they are two of the most over-diagnosed/pathologized experiences of our human journey. They also shine a light on how judgment and stigma can hinder self-care. We'll talk about how we can look beyond the surface and address the real issues impacting mood and wellbeing, amidst the understanding that we are not broken. We can embrace our emotions without shame AND seek appropriate support. Joy Lab and Natural Mental Health are community-support...
Jun 08, 2024•12 min•Ep. 151
In this episode, we explore Carl Rogers' 'Curious Paradox'—the concept that true change comes from self-acceptance. We'll talk about the historical context of Rogers' humanistic psychology and his focus on unconditional positive regard and person-centered therapy. The big takeaway is the profound impact self-acceptance and self-compassion have on behavior change and healing. Watch this episode on YouTube. Key moments: 00:00 Welcome to Joy Lab 00:39 Introducing the Curious Paradox 01:35 About Car...
Jun 05, 2024•22 min•Ep. 150
In this episode, we talk about the experience of coming off antidepressants. It's important to note that there is a serious lack of attention and research on antidepressant withdrawal compared to starting these medications. We'll talk about the challenges of withdrawal symptoms, the importance of patient voices in healthcare research, and best practices for tapering off medications. We'll also touch on some natural ways to support the serotonin system during withdrawal, such as using supplements...
Jun 01, 2024•21 min•Ep. 149
We wanted to share this replay from several years ago, because it covers the concept of hope and its relationship with mental health really well. In this episode, we'll share how hope work with the help of traditional wisdom, neuroscience, and personal experiences. We'll also highlight what we call the "enemies of joy." These include brain imbalance, an unsettled mind, and the illusion of separation. As always, we'll also note the scientifically-backed benefits of being hopeful, which include be...
May 29, 2024•25 min•Ep. 148
In this episode of the Joy Lab podcast, we're diving into the science and soul of 5-hydroxytryptophan (5-HTP), a supplement known for supporting mood through its role in serotonin production. We'll cover the basics of 5-HTP and its role in depression and anxiety along with the complex nature of depression and how 5-HTP might play a role in supporting mood (yeah, we'll even touch on the controversial serotonin hypothesis- we see you psychology and biology nerds!) Of course, since many of us want ...
May 25, 2024•20 min•Ep. 147
In this episode of the Joy Lab podcast we explore the concept of hope as a crucial element of joy. We're offering an 'outside in' approach to hope in this episode, suggesting that by fostering hope for the world around us, we can boost our own hope, resilience, and personal growth. There are lots of nuggets to take away from this episode as we dig into topics like learned helplessness; learned hopefulness; the relationship between optimism, pessimism, and hope; and why hope and toxic positivity ...
May 22, 2024•20 min•Ep. 146
It can be hard to make healthy changes. And there's no shortage of advice on what to change and how to change. In this episode, we dig into why change can be hard and how to make the process a bit easier. We'll talk about the nuances of external and internal motivators in behavior change, distinguishing between external (extrinsic) motivators, which stem from outside forces, and internal (intrinsic) motivators, which arise from our personal desires or values. The short story is that external mot...
May 18, 2024•18 min•Ep. 145
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...
May 15, 2024•19 min•Ep. 144
In this episode, we're working on our element Hope… and resilience as well! We're still adventuring through The Roots of Resilience (laid out in one of Dr. Emmons books, The Chemistry of Calm). We're talking about the sixth root, "Cultivating a Good Heart." What does this have to do with mental health?! A lot actually. We're not just a brain wandering around all alone. We're more than that. And this root opens up the rest of our body, and the world around us, so that we can not only improve our ...
May 11, 2024•23 min•Ep. 143
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....
May 08, 2024•21 min•Ep. 142
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. Bonus: Head o...
May 04, 2024•20 min•Ep. 141
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. O...
May 01, 2024•16 min•Ep. 140
