Mental Health Toolkit: Tools to Bolster Your Mood Mental Health

In this episode I provide science-based tools and protocols to improve mood and mental health. These tools represent key takeaways from several recently published research studies as well as from former Huberman Lab guests Lisa Feldman Barrett Ph.D. an expert in the science of emotions and Paul Conti M.D. a psychiatrist with vast clinical expertise in helping people overcome mental health challenges. I explain the first principles of self-care which include the Big 6 core pillars for mood and mental health. Those ensure our physiology is primed for our overall feelings of well-being. Then I explain science-based tools to directly increase confidence build a stronger concept of self better understand our unconscious mind manage stress and improve our emotional tone and processing. I also explain ways to better process negative emotions and traumas. This episode ought to be of interest to anyone wishing to improve their relationship with themselves and others elevate their mood and mental health and better contribute to the world in meaningful ways. Thank you to our sponsors AG1: Plunge: Eight Sleep: Waking Up: InsideTracker: Momentous: Articles Day and night light exposure are associated with psychiatric disorders: an objective light study in greater than 85000 people: Light exposure during sleep impairs cardiometabolic function: Effect of self-monitoring through experience sampling on emotion differentiation in depression: Emotional Granularity Increases With Intensive Ambulatory Assessment: Methodological and Individual Factors Influence How Much: Brief structured respiration practices enhance mood and reduce physiological arousal: Cardiac vagal control as a marker of emotion regulation in healthy adults: A review: Huberman Lab Episodes Resources Mentioned Dr. Lisa Feldman Barrett: How to Understand Emotions: Guest Series Dr. Paul Conti: How to Understand Assess Your Mental Health: The Iceberg Model: Guest Series Dr. Andy Galpin: How to Assess Improve All Aspects of Your Fitness: Fitness Toolkit: Protocol Tools to Optimize Physical Health: Foundational Fitness Protocol: Dr. Layne Norton: The Science of Eating for Health Fat Loss Lean Muscle: Dr. Alia Crum: Science of Mindsets for Health Performance: Other Resources Seasonal Affective Disorder SAD lamp: Drawing tablet: The Physiological Sigh: Paul Conti M.D.: How to heal from trauma and break the cycle of shame The Drive episode: Trauma: The Invisible Epidemic: How Trauma Works and How We Can Heal From It: Timestamps 00:00:00 Mood Mental Health Toolkit 00:03:10 Sponsors: Plunge Eight Sleep Waking Up 00:05:35 First Principles of Self-Care 6 Pillars of Mental Health 00:13:58 Pillar 1: Sleep Sleep Routine 00:18:00 Pillar 2: Light Sunlight 00:24:38 Tool: Nighttime Environment Darkness 00:28:33 Pillar 3: Movement Pillar 4: Nutrition 00:33:18 Sponsor: AG1 00:34:51 Pillar 5: Social Connection 00:40:00 Pillar 6: Stress Control Physiological Sigh 00:45:40 Tool: Raise Stress Threshold Deliberate Cold Exposure 00:50:00 6 Pillars Brain Predictability Affect Emotion 00:57:58 Pharmacology Psychedelics Supplements Neuroplasticity 01:06:25 Sponsor: InsideTracker 01:07:26 Tool: Emotional Granularity 01:14:39 Tool: Heart Rate Variability Emotional Graduality Physiological Sigh 01:23:49 Tool: Unconscious Mind 01:26:54 Tool: Self-Concept Self-Narrative Exercise 01:34:34 Tool: Unconscious Mind Dream Analysis Liminal States 01:42:52 Tool: Journaling Generative Drive 01:52:43 Tool: Processing Trauma 02:00:43 Zero-Cost Support Spotify Apple Reviews Sponsors YouTube Feedback Momentous Social Media Neural Network Newsletter HubermanLab MentalHealth Disclaimer: ,

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