Mental Health Toolkit: Tools to Bolster Your Mood & Mental Health

Huberman Lab

Scicomm Media

Science, Life Sciences, Health & Fitness

4.9 • 23.3K Ratings

🗓️ 30 October 2023

⏱️ 124 minutes

🔗️ Recording | iTunes | RSS

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Summary

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. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Plunge: https://plunge.com/huberman Eight Sleep: https://eightsleep.com/huberman Waking Up: https://wakingup.com/huberman InsideTracker: https://insidetracker.com/huberman Momentous: https://www.livemomentous.com/huberman 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 Title Card Photo Credit: Mike Blabac Disclaimer

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0:00.0	Welcome to the Huberman Lab Podcast, where we discuss science and science-based tools for everyday life.
0:09.0	I'm Andrew Huberman and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine.
0:15.0	Today we are discussing tools for mood and mental health.
0:18.0	I will include tools and resources taken from the guest episode that I did with Dr. Lisa Feldman Barrett,
0:24.0	who is a psychologist and neuroscientist, whose laboratory focuses on mood and emotions.
0:30.0	During that episode she mentioned several important tools that I do believe everybody should apply,
0:35.0	and that indeed I've been applying to my own life and have found to be extremely beneficial.
0:40.0	I will also highlight some of the specific research articles those tools are based on,
0:44.0	which were not covered in the podcast with Lisa.
0:48.0	I will also discuss tools gleaned from the four episode series that I did on mental health with Dr. Paul Conti,
0:54.0	who is a medical doctor specializing in psychiatry, and that episode, as some of you may already know,
1:00.0	focused on mental health and the self, as well as relationships.
1:04.0	And it included a deep discussion of what is the self.
1:08.0	We talked about the unconscious mind and the conscious mind, and we also covered a lot of tools for understanding one's self,
1:14.0	both within the context of therapy, but also within the context of things that one can do alone,
1:20.0	and that require zero cost.
1:22.0	In addition, we talked about tools for improving relationships.
1:25.0	We talked about first principles of self care, so I will provide highlights and takeaways of those tools during today's episode.
1:31.0	And thirdly, I will include tools, what we often refer to as protocols,
1:35.0	gleaned from some recent publications, indeed publications that came out as recently as two weeks ago,
1:41.0	which really emphasize specific things that we can all do, that again, are zero cost,
1:47.0	that have been shown in quality peer reviewed research to significantly improve mood and mental health.
	...

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