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. For show notes,
including referenced articles and additional resources, please
visit hubermanlab.com. Use Ask Huberman Lab, our new AI-powered
platform, for a summary, clips, and insights from this episode.
Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT:
https://drinklmnt.com/hubermanlab Waking Up:
https://wakingup.com/huberman Momentous:
https://livemomentous.com/huberman Timestamps (00:00:00) Mood &
Mental Health Toolkit (00:03:27) Sponsors: LMNT & 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
(00:31:30) 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
(01:07:26) 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)
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