Joy Lab | navigate stress, anxiety, & depression with the science of joy

Letting Go of the Stories You Tell Yourself: Is It True? Is It Helpful? Is It Kind? [291] Oct 14, 2026 25:53 It's great that us humans are storytellers... except when we tell rigid, oversimplified stories about who we are, what happened to us, and what's possible next. The solution is not to get rid of our stories as they can help us make sense of a complex world, build identity, and find some control in chaos. One strategy to loosen up on our stories is to do some editing to them. We can ask a story tha

Letting Go of Intrusive Thoughts & Rumination: The Pink Elephant Paradox, The Whac-A-Mole Problem, & Skills That Actually Help [290] Oct 7, 2026 30:32 Intrusive thoughts, rumination, worrying... these are nearly universal experiences and the most important thing, particularly when it comes to intrusive thoughts, is that the content doesn't matter as much as what you do with them. Whether it's a shocking thought that pops up out of nowhere or that rumination that woke you up at 3 am and then kept you up last night, the problem isn't necessarily t

What Are You Holding On To? The Science & Skill of Letting Go [289] Oct 1, 2026 14:21 We define "Letting Go" as the skill of loosening your grip on the thoughts and behaviors that keep you anchored to the past, resisting the present, or anxious about the future. And the goal isn't just to be more present, but to be less burdened and exhausted by the endless effort to edit what happened, control what's happening, and predict what's coming next. When you stop pouring energy into all

A Mental Health Podcast With No Ads? Why We Refuse Ads & How Joy Lab Keeps Going [288] Sep 30, 2026 05:49 If you've listened to a wellness or health podcast lately, you've probably heard loads of advertisements. We've decided that ads are not a good fit for Joy Lab because they can steal your focus from the important wellbeing-boosting work you do here. Of course, refusing to put ads in the podcast means we need support in other ways. Here are some ways you can join in our nonprofit mission, help keep

Who Are You Trying to Be Enough For? The Psychology of Being Enough & Building Self-Worth [287] Sep 23, 2026 28:54 Are you struggling with not feeling like "enough?" This is actually a common feeling that can get wrapped up or conflated with stress, burnout, depression, anxiety, and so many other mental health struggles. The good news is that no matter what you're dealing with, you do have some influence here and can work on skills to build our sense of self-worth and enoughness. We'll dig into Self-discrepanc

It's OK to Be Wrong: Releasing Perfectionism & Building the Skill of Knowing Enough [286] Sep 16, 2026 22:19 What does it means to know enough, and why do so many of us have our sense of self-worth tangled up with the need to appear certain, informed, and never wrong? The common obstacles of perfectionism, yearning for power and to feel "special," along with anxiety are fueled by a world of constant information, public scrutiny, and the subtle pressure to prove our intelligence. It makes a tough environm

Why Doing Enough Is Enough + Why Perfectionism Predicts Burnout, Depression, & Anxiety, Not Performance [285] Sep 9, 2026 23:27 Do you feel like you have to prove your worth through the shear amount of work you do or prove your value by making sure you're seen as busy, always hustling, and super productive? Do you feel burned out, overwhelmed with work, or simply feeling that you're just doing too much? If so, this is the "doing enough" episode, and we hope you come away acknowledging that you're wired to do enough (often

Having Enough: Why Acquiring More Will Never Fill the Hole in Your Self-Worth [284] Sep 2, 2026 19:54 It's easy to feel like you don't have enough; it's the message we constantly receive through media and advertisements. It's the message that once you have this thing, or make this much, then you will be happy... all of your dreams will come true! The truth is actually the opposite as this kind of grasping for more is associated with mood problems, anxiety, and stress. We'll dig into this trap of

You Are Enough: The Science and Practices of Enoughness [283] Sep 1, 2026 28:26 Experiences with stress, depression, and anxiety are often paired with feelings of not measuring up or that you're not enough. However, feeling that you're lacking in some way is not limited to a mental health diagnosis; these feelings are actually very common and, unfortunately, they make our lives smaller. We're working on our Element of Enoughness in this episode, identifying Enoughness as an i

Manage Energy, Not Time for Better Mood and Mental Health (encore) [282] Aug 26, 2026 26:23 Rest and recreation are essential tools for resilience and good mental health as they help support the biological rhythms your body is already running. We'll dig into these rhythms more in this episode by breaking down three layers of the body's natural cycles: Ultradian rhythms (the short cycles within each day), circadian rhythms (24 hour cycle), and infradian rhythms (longer cycles like menstru

Rest Isn't the Opposite of Productivity (stress management tips & burnout recovery for us busy-busy humans) (encore) [281] Aug 19, 2026 31:54 We're constantly swamped by messages like rest or idleness leads to laziness or that if you rest, then you'll fall behind — it's been repeated by so many self-proclaimed gurus, business experts, and biohacking influencers that we've started to believe the false messaging. The truth is that you're wired to take purposeful action, to have a healthy store of motivation, and to rest so that you can do

Healing Doesn't Have to Feel as Heavy As Hurting: Supporting Mental Health With More Play (encore) [280] Aug 12, 2026 38:42 We're digging into a reframe that can change the way a lot of us think about depression, anxiety, stress, and mental health treatment. The reframe has to do with the very common belief that there's one logical fix waiting to be found and that once found, we'd feel better and all will be fixed. The truth is that the way through overthinking, stress, and even anxiety and depression looks a little di

The Power of Play for Depression, Anxiety, & Stress (encore) [279] Aug 5, 2026 24:57 Is the opposite of depression happiness and the opposite of anxiety just calm? Some researchers have actually played with the idea that the opposite of depression and anxiety might just be... play. It's an interesting idea considering play and depression are inversely related, people who play more report a stronger internal locus of control (the sense that they have some agency over their lives),

Stop Optimizing & Exhausting Yourself and Start Re-Creating [278] Aug 1, 2026 37:08 A big chunk of the self-help and wellness industry runs on some core messages: you are not good enough and you need to be fixed, improved, and optimized. We disagree and hope this element of recreation (and re-creation) helps you brush off some of those false messages and return to what is already good and resilient in you. This is also one of the three months per year (April, August, and Decembe

Self-Focused vs. Task-Focused Attention & How Great Things Are Done by a Series of Small Things [277] Jul 29, 2026 21:47 This final episode of our Confidence series ties everything together: the inner work of accepting discomfort and self-doubt, defusing from self-critical thoughts, and clarifying values now becomes the foundation for outer action. You can build confidence through the daily practice of taking small committed actions, again and again, in alignment with your values, even when you don't feel ready. We

Confidence, Motivation, & Values: Focusing on Direction, Not Perfection [276] Jul 22, 2026 24:36 When confidence is built on external approval, performance, and outcomes, it's fragile. It's also a fragile support for motivation that depends on getting the win, which then boosts your confidence and motivation temporarily, priming you to start the search for your next win to fuel your sense of confidence and refill your motivation tank. The problem comes when the wins sit far apart and your , c

You Are Not Your Thoughts: Cognitive Defusion for Confidence & to Change Your Relationship With Self-Critical Thoughts [275] Jul 15, 2026 25:08 You've likely had a situation where you wish you had confidence, but instead felt full of self-criticism, self-judgement, imposter feelings, and anxiety. The good news is that skills like cognitive defusion (the practice of loosening the grip that self-critical thoughts have on you) can help tremendously to help you get some space from those overwhelming thoughts. We'll dig into these thoughts in

Building Confidence with Mindful Acceptance (even when anxiety, self-doubt, & the harsh inner-critic show up) [274] Jul 8, 2026 28:42 One of the most essential coping skills for building real confidence is mindful acceptance. This is the practice of noticing that fear, self-doubt, and self-consciousness are present and... that's ok. Henry puts it simply: you're acknowledging there's a passenger on the bus. You're just not letting that passenger drive. We'll also take some time to name and untangle the harsh inner critic. That's

How to Build Confidence (When You Don't Feel Confident Yet) [273] Jul 1, 2026 26:34 Are you not feeling confident and curious how to increase confidence in yourself? If so, know that you are not alone, you are not suffering from imposter syndrome, and you are not in need of fixing. As we start our series on Confidence, we'll work to dismantle the most common — and most damaging — myth about confidence: that confidence is just a feeling and that you need to be confident before you

From Rumination and Defending to Right-Sizing: Recapping the Science & Tips to Build Humility for Mental Health & Wellbeing [272] Jun 24, 2026 09:18 Humility is one of the most quietly powerful practices for positive psychology and mental health. It's also one of the most misunderstood. Here's the heart of it: humility is not a weakness. It's not about making yourself small or performing modesty for social approval. It's an accurate, grounded sense of self, what Dr. Daryl Van Tongeren calls "right-sizing." You own your strengths and weaknesse

Going Beyond Yourself: How Humility Fights Loneliness, Builds Connection, & Protects Mental Health [271] Jun 17, 2026 17:17 Humility is a powerful mental health tool we have. The science of happiness is clear: genuine connection and belonging are among the strongest predictors of emotional resilience and wellbeing. In this episode of Joy Lab we'll explore the final dimension of humility: going beyond yourself. Building on Dr. Daryl Van Tongeren's framework from Humble, we'll explore how knowing yourself and checking

Check Yourself: Ego Threat, Stress Relief, & Needing to Prove Yourself [270] Jun 10, 2026 21:47 Humility and mental health are more connected than you might think. And if you add self-compassion to the humility-ego mix, then you have a recipe that can support mood, offer stress relief, and give your mind and body a break from constantly trying to defend yourself. We'll dig into all this with the "Check Yourself" step of the humility framework, unpacking ego threat, defensive thinking pattern

Know Yourself: The Humility Practice That Quiets Rumination and Builds Emotional Resilience [269] Jun 3, 2026 26:56 Humility is a powerful (and mostly misunderstood) mental health skill that's grounded by self-knowledge and self-compassion. Humility is also a powerful antidote to rumination and harsh self-criticism and a tool to support mood and emotional resilience. We'll build up humility through this series by taking a positive psychology approach along with Dr. Daryl Van Tongeren's framework to build humili

Humility Can Be Stressful... And Worth it for Mental Health [268] Jun 1, 2026 11:58 Humility is not a weakness or a sign you're a pushover, instead it's a mental health tool that just might be exactly what our loneliness epidemic and anxiety culture are desperately craving. Humility is an accurate, grounded sense of who you are. And that grounded sense of self is a foundation for confidence, deeper connection, and holistic mental health. Here's what we'll explore this episode: Th

You Can't Do Life Alone: Deep Connection is a Key to True Resilience [267] May 27, 2026 19:55 Spoiler: you were never meant to do this alone. In the final episode of Joy Lab's Resilience series, Dr. Aimee Prasek and Dr. Henry Emmons explore the most powerful — and most underrated — ingredient in lasting resilience: deep, meaningful connection. They unpack the neuroscience of belonging, the illusion of separation that quietly wrecks our wellbeing, and two surprisingly accessible practices:

The Resilience Shortcut That Beats Any Morning TikTok Routine [266] May 20, 2026 26:34 We're in our Element of Resilience and we're going somewhere most mental health conversations completely skip: the heart. Dr. Henry Emmons and Dr. Aimee Prasek unpack why mental health has been so brain-centric for so long, what the field of neurocardiology is revealing about the heart's role in how we feel, think, and connect, and why ancient healing traditions were frankly ahead of the curve

The Art & Science (+ Shoveling) of Letting Emotions Move Through You [265] May 13, 2026 29:33 In this episode of the Joy Lab Podcast, Dr. Aimee Prasek and Dr. Henry Emmons dig into one of the most counterintuitive resilience skills we can build: turning toward negative emotions instead of running from them. This isn't about wallowing. It's about befriending the feelings that are already there so they can actually move through you, instead of getting lodged and piling up. We're talking f

How to Calm the Mind & Not Feed the ANTs (Automatic Negative Thoughts) [264] May 6, 2026 21:03 Calming the mind sounds simple, right? And yet most of us would rather do almost anything other than sitting quietly with our thoughts. In this episode, Dr. Aimee Prasek and Dr. Henry Emmons dig into the science of Automatic Negative Thoughts (ANTs), the surprising research on just how much we think, and the powerful practice of the observer self: the part of your mind that can step back, see what

From Surviving to Thriving: The Science and Soul of Resilience [263] May 1, 2026 22:40 What does it actually mean to be resilient? Spoiler: it's not about white-knuckling through hard times or being the type of person who just 'endures' everything. In this episode, Dr. Aimee Prasek and Dr. Henry Emmons kick off Joy Lab's month-long exploration of Resilience. They'll share a science-grounded, warmly human look at what resilience really is, where it comes from, what depletes it, and,

What Are You Doing This For? Breaking Free From Burnout and Joyless Urgency [encore] Apr 29, 2026 16:44 We're in our new "month of renewal" format. We're essentially exploring this question throughout the month... what if growth required less effort? This is an encore episode that helps us answer this question. Reminder that we'll be back with new episodes May 1, 2026. "Joyless urgency." Two words that probably just hit a little too close to home. In this episode, Henry Emmons, MD and Aimee Prase

Busyness, Time Poverty, & Why You Feel Like You Never Have Enough Time (And What to Do About It) (encore) [261] Apr 22, 2026 29:40 We're in our new "month of renewal" format. We're essentially exploring this question throughout the month... what if growth required less effort? This is an encore episode that helps us answer this question. Reminder that we'll be back with new episodes May 1, 2026. Busyness: society's favorite status symbol and one of resilience's sneakiest enemies. In this episode, Henry Emmons, MD and Aimee P

Perfectionism Is Stealing Your Balance — Here's How to Take It Back (encore) [260] Apr 15, 2026 23:02 We're in our new "month of renewal" format. We're essentially exploring this question throughout the month... what if growth required less effort? This is an encore episode that helps us answer this question. Reminder that we'll be back with new episodes May 1, 2026. In this episode of Joy Lab, Dr. Henry Emmons and Dr. Aimee Prasek dismantle the idea that balance is a fixed destination you arrive

Give Your Brain A Break: Solitude & Mindfulness Skills for Stress & Overwhelm [encore] [259] Apr 8, 2026 24:15 We're in our new "month of renewal" format. We're essentially exploring this question throughout the month... what if growth required less effort? This is an encore episode that helps us answer this question. Reminder that we'll be back with new episodes May 1, 2026. Solitude and fun in the same sentence? Stick with us. In this episode, we'll explore how intentional alone time — free from devices

Self-Improvement Remixed: Renewal Without the Hustle & How to Let Growth Happen [258] Apr 1, 2026 20:44 We're doing something a little different this month — and a little more of nothing. This is our new "month of renewal" format (happening three times a year in April, August, and December). We're essentially exploring this question throughout the month... what if growth required less effort? Drawing on the wisdom of nature, Parker Palmer's framework for inner work, and a haiku that Henry clearly

Your Grief Is Valid, Even If It Doesn't Fit a Category or Stage (Grief Recovery & Healing Series part 10) [257] Mar 25, 2026 12:55 This is it — the finale of our 10-part series on grief, and we're closing with a Gate that might be the most quietly powerful one yet: Other. That's right, the catchall. The one that says: if your loss doesn't fit neatly into a framework, it still counts. If you're feeling it, it counts. Losses that fall into this category include: Identity shifts, infertility, retirement, faded friendships, the l

Anticipatory Grief: How to Love Fully When You Know Loss Is Coming (Grief Recovery & Healing Series part 9) [256] Mar 18, 2026 24:55 Grief doesn't wait for loss to arrive. Sometimes it shows up early — sitting beside you while someone you love is still right there. That's anticipatory grief, and if you've ever felt your mind drift to a future without someone while they're still in the room, you already know it. In this episode of Joy Lab, Dr. Henry Emmons and Dr. Aimee Prasek explore the Eighth Gate of Grief: the grief, stress,

You Don't Have to Be There to Feel It: Collective Trauma, Secondary Trauma, & Your Nervous System (Grief Recovery & Healing Series part 8) [255] Mar 11, 2026 22:46 Grief doesn't only come from what happens to us directly. In this episode of our Grief Series, we'll look through the Seventh Gate: Trauma — specifically collective trauma and secondary (vicarious) trauma. We'll break down what these are, how they physically land in your body, what the Window of Tolerance really means for your day-to-day life, and what to do when you find yourself overwhelmed by s

How Facing the Harm You've Done Can Set You Free [254] Mar 4, 2026 18:30 In this episode of Joy Lab, we'll explore the Sixth Gate of Grief: the grief we carry for harm done to ourselves and others. We'll draw on the expanded framework of Francis Weller's gates of grief to unpack why this gate is one of the most challenging and most liberating to work with. It's important to note that this isn't about guilt-tripping or self-flagellation. It's about honest reckoning, re

Ancestral Grief, Epigenetics, and Your Mind-Body Connection (Grief Recovery & Healing Series part 6) [253] Mar 1, 2026 18:26 What if some of the grief you carry isn't entirely yours? In this episode we'll open what Francis Weller identified as the Fifth Gate of Grief: ancestral grief. We're talking about the unacknowledged, untended sorrows of those who came before us: lost languages, severed connections to land and ritual, collective traumas like war, displacement, and genocide. But we're also talking about the science

The Grief of What Should Have Been & The Loss of Not Being Truly Seen (Grief Recovery & Healing Series part 5) [252] Feb 25, 2026 20:20 What if the loss you're carrying doesn't have a name — no death, no disaster, just a quiet, persistent ache that something was always missing? In this episode of Joy Lab, we'll look at Gate Four of our grief series: What We Expected But Did Not Receive. Drawing from Francis Weller's The Wild Edge of Sorrow, we'll explore the grief that comes from never being fully welcomed, seen, or celebrated fo

We're Wired to Grieve Together: Why Collective Grief Affects Your Mental Health & the Coping Skill of Gathering (Grief Recovery & Healing Series part 4) [251] Feb 18, 2026 29:20 We're diving deep into Francis Weller's third gate of grief: the sorrows of the world. This gate reminds us that collective losses like wars, violence, injustice, and environmental destruction impact us whether we acknowledge them or not. We are interdependent beings, wired for connection, and when we try to shut down our caring to protect ourselves, we sacrifice our capacity for joy, flexibility,

Grieving the Parts of You That Have Not Known Love & Welcoming Them Back With Self-Acceptance & Self-Love (Grief Recovery & Healing Series part 3) [250] Feb 11, 2026 21:54 We're exploring the second gate of grief from Francis Weller's framework: The Places That Have Not Known Love. Unlike the first gate (episode #249)—which dealt with more of the external losses—this gate turns inward to examine the parts of ourselves we've rejected, hidden, or banished in our need to belong. And this isn't about toxic positivity or pretending everything is fine. It's about integrat

Everything We Love, We Will Lose (Grief Recovery & Healing Series part 2) [249] Feb 4, 2026 28:57 "Everything we love, we will lose" is a truth about grief that can challenge our emotional resilience. However, facing this truth of impermanence can actually support mood, boost gratitude, support more positive emotions, and combat loneliness by creating deeper satisfaction with relationships. We'll explore this first gate of grief proposed by Francis Weller: "Everything we love, we will lose." T

Grief, Growth & The Wholeness of Being Human (Holistic Grief Series p.1) [248] Feb 1, 2026 24:42 Grief and joy are not opposites. This is the start of our holistic, ten-part series on grief, and we'll make the case for why that belongs in a joy-focused, positive psychology podcast: because you cannot have one without the other, and because right now, as a community, we are carrying more collective grief than most of us know how to hold. Henry and Aimee frame the series around Francis Weller's

The Science of Goal Setting: Fit (with self-connection) and Grit (with harmonious passion) [247] Jan 28, 2026 10:27 Why do most New Year's resolutions fail by week three? Often because we don't really connect with those resolutions. In this episode, we'll build on our self-connection series to see how that work of connecting with our true self can inform goals that we're more likely to achieve. We'll focus on a two-step framework for goal achievement: fit (goals that match your authentic values) and grit (susta

The Power of Self-Alignment & Reclaiming Your True Self [246] Jan 21, 2026 23:51 We're talking about self-alignment today—the final piece of our self-connection series and perhaps the most challenging. What does it really mean to be "comfortable in your own skin"? More than just knowing yourself (self-awareness) or accepting yourself (self-acceptance), self-alignment is about acting in ways consistent with your authentic values, preferences, and internal states. We'll dig into

Stop Waiting to Accept Yourself: The Truth About Unconditional Self-Acceptance [245] Jan 14, 2026 22:37 Most of us are wait to accept ourselves after we achieve our goals—after we get that award, land the job, or fix that flaw. But this approach keeps us trapped in an endless cycle of unworthiness. In this episode, we'll dig into why self-acceptance is actually the most powerful fuel for growth and healing. We'll also spend some extra time on the difference between conditional and unconditional self

The Practice of Self-Awareness: Why You're Worth Knowing [244] Jan 7, 2026 29:03 Are you self-aware? Thankfully, it's not a yes or no question. Self-awareness is the practice of knowing yourself without judgment and it isn't a one-and-done achievement. It's a lifelong practice that exists on a spectrum, varies across different domains of your life, and requires us to embrace all our multitudes—even the parts we'd rather push away. The truth is that you are worth knowing. All o

Making Self-Connection Your Superpower in 2026 [243] Jan 1, 2026 16:39 Happy New Year! Welcome to a special Thursday episode of Joy Lab as we kick off 2026 with our Element of Inspiration. We'll explore why inspiration is so much more powerful than willpower-driven resolutions with some extra attention to the good news that inspiration is absolutely a skill you can cultivate. This is also the first episode of our series on self-connection. We'll start by highlighting

Joy vs. Happiness: Why Joy Is Your Birthright (And How to Find It in 2026) [242] Dec 31, 2025 10:16 It's been an interesting year (and honestly, we're still searching for the right adjective). But one thing is crystal clear: we desperately need to prioritize joy—our own and others'. And no, that's not toxic positivity talking. In this special episode, we'll talk about what joy actually means at Joy Lab. Spoiler alert: it's not just happiness, and it's definitely not dependent on your life circum

From Depression to Joy: Why We Created Joy Lab (And How You Can Help) [241] Dec 24, 2025 18:45 Our work at Joy Lab is both deeply personal and fully universal. In this episode, we're sharing more about why we do this work and why it's so needed. And this isn't just another origin story. It's a call to action. It's about why we keep this podcast ad-free, why we believe mental health tools should be more accessible, and how your support—whether financial or simply sharing an episode—creates e

The Power of Gathering: Science-Backed Ways to Combat Loneliness Through Group Connection [240] Dec 17, 2025 16:54 Ever felt that electric energy ripple through a crowd at a concert, sports game, or peaceful protest? That's not just your imagination—it's collective effervescence, and it's something we're deeply wired for as humans. In this episode, we'll dive into the fascinating science behind why gathering together matters for our mental health, especially in our increasingly isolated modern world. French so

Caring What Others Think Isn't Your Weakness [239] Dec 10, 2025 26:11 Have you been told (or told yourself) not to care what others think? Spoiler alert—caring what others think isn't a bad thing. In fact, it's completely natural and wired into us as humans. The real issue? Trying to stop that caring or caring too much about what others think and letting that concern disconnect us from ourselves and others. We'll cover some strategies to address both of these common

Sympathetic Fear vs. Sympathetic Joy: What Are You Tuning Into? [238] Dec 3, 2025 22:50 In this episode, Henry and Aimee explore the fascinating science behind emotional contagion and how we're constantly picking up signals from those around us. They dive into why sympathetic joy can be such a powerful practice—and why it's often harder than it seems. Learn how to become more aware of the emotional "frequency" you're tuned into and discover practical ways to shift toward joy, connect

We're Wired to Give, But Are You Giving Too Much? [237] Nov 26, 2025 24:06 'Tis the season of giving! Or maybe the season of giving too much? In this episode, we'll talk about the positive effects of giving, such as the release of dopamine and endorphins, which create a 'helper's high.' And then... we'll talk about the importance of recognizing and respecting our limits so we don't give too much (and venture into that space sometimes called 'pathological altruism'). We'l

The Power of Good Enough Parenting & Calling Out Our Moms [236] Nov 19, 2025 18:14 How's In this episode of the Joy Lab podcast, Dr. Henry Emmons and Dr. Aimee Prasek explore the theme of gratitude, specifically focusing on the nurturing roles of mothers and other caregivers in our lives. They discuss the concept of 'good enough parenting' as introduced by Dr. Donald Winnicott, emphasizing that parents don't need to be perfect but should provide sufficient love and care. The ho

Reducing Negative Self-Talk With Illeism (it's a thing!) [235] Nov 12, 2025 18:19 How's your self-talk? If you're like most folks, it's probably not as kind as you'd like. In this episode, we'll talk about the power of positive self-talk and gratitude. We'll get into how the chatter of those more critical self-talk "voices" can be navigated and even the positives behind them (with some attention to Internal Family Systems perspective). We'll also guide you through some power st

Gratitude: Beyond the Hashtags and Eye Rolls [234] Nov 5, 2025 27:50 Do you feel like you *should* be more grateful? Yeah, we get it. Gratitude is funny like that. Of all our Elements of Joy, gratitude likely has the strongest scientific evidence right alongside the most bad takes and eye rolls. That's why we're digging into gratitude as more than just a feel-good hashtag. We'll explore how it helps build resilience and how it often intertwines beautifully with lif

There's More Right With Us Than Wrong With Us (encore) [233] Oct 29, 2025 20:27 In this episode, we're exploring Dr. Gabor Maté's fifth and final level of compassion: The compassion of possibility. We'll dig into how we can see beyond suffering and dysfunction to recognize the good within ourselves and others. This is a skill we can all practice and get better at. And importantly, this isn't some toxic positivity exercise. This is a skill that helps us see the whole picture,

Facing Pain and Finding Freedom (encore) [232] Oct 22, 2025 19:22 The poet Rumi shared this wisdom: "Grief can be the garden of compassion. If you keep your heart open through everything, Your pain can become your greatest ally in your life's search for love and wisdom." The poetry of Rumi makes that process sound like a smooth and blissful journey. Of course, the reality is that the work of being open amidst tough stuff, seeing our suffering, accepting our pain

Reducing Self-Criticism & Judgment by Recognizing Our Shared Human-ess (encore) Oct 15, 2025 18:00 We're digging into the Dr. Gabor Maté's third level of compassion in this episode: The compassion of recognition. This level emphasizes realizing the shared nature of pain and loss, reminding us that we are not alone. We'll highlight the 'illusion of separation' and how breaking through it can deepen our connections and ease our struggles. We'll also share the 'Judge, Mirror, Bridge' exercise to h

Understanding Ourselves & Others (encore) [230] Oct 8, 2025 20:10 Stuck in judgement? If so, you're not alone. In this episode, we're exploring the 'compassion of understanding,' the second level in Dr. Gabor Maté's five levels of compassion. This level of compassion can help us move beyond judgment and into curiosity and understanding. We'll talk about some strategies to put this into action so that we can cultivate compassion both for ourselves and others. Ab

Ordinary Human Compassion & Self-Compassion to Improve Mental Health (encore) [ep. 229] Oct 1, 2025 25:54 In this episode of the Joy Lab Podcast, we're not just defining compassion, but we're really getting into its relationship with mental health. We'll start by highlighting the important difference between pain and suffering and then get into how compassion, especially self-compassion, serves as a powerful antidote to ease stress responses. This episode also sets the stage for a 5-part series examin

You Belong and Are Connected Meditation (encore) [228] Sep 24, 2025 13:05 Settle in for this short meditation with Dr. Henry Emmons. The practice involves relaxing and imagining meaningful connections with loved ones, fostering a sense of gratitude, and enriching your web of relationships. Prepare to center yourself, feel your connections, and settle into the belonging that is part of your existence. About: The Joy Lab Podcast is an Ambie-nominated podcast that blends

Self-Love Is Not Narcissism [227] Sep 17, 2025 30:03 Join us (Dr. Henry Emmons and Dr. Aimee Prasek) as we explore the differences between self-love and narcissism. We'll dig into some common misconceptions and psychological spectrum of narcissism along with the importance of cultivating genuine self-love. Most importantly, we'll highlight the essential fact that self-love is a skill that can be practiced and is essential for a joyful, meaningful li

Self-Love and Finding Light in the Darkness (encore) [226] Sep 10, 2025 25:26 Self-love is a skill that takes daily practice. And if you're feeling a bit out of practice... well, you're not alone. In this episode, we're diving into our Element of Love by focusing on the wisdom of James Baldwin as he encourages us all to find light within darkness. We'll talk about the relationship of self-love and mental health, self-love as a tool for behavior change, the importance of spo

Welcome to Love [225] Sep 3, 2025 02:31 Welcome to a bite-sized episode kicking off our Month of Love this September. It's likely you're feeling some of the busy energy as we transition into this new season (that back-to-school energy never really leaves us!). Despite the hustle and bustle, we want to encourage you to carry forward the fun, rest, and nourishment we've built up together these last few months. Be sure to subscribe and fol

From FOMO to GOMO: Discovering Freedom and Joy in The Choices We Make [224] Aug 27, 2025 20:45 Join us (Dr. Henry Emmons and Dr. Aimee Prasek) as we dig into the concept of GOMO, the Guarantee of Missing Out, as a more empowering alternative to FOMO (Fear of Missing Out) and FOBO (Fear of Being Over). We'll talk about how making choices inherently involves letting go of other possibilities, which, though initially daunting, can lead to a sense of freedom and relief. We'll lean on insights f

Breaking Free from Pathological Productivity [223] Aug 20, 2025 30:58 Join us (Dr. Henry Emmons and Dr. Aimee Prasek) as we dig into this phenomenon of 'pathological productivity.' We'll talk about how over-focusing on productivity can lead to mental and physical health issues, why us humans have a deep aversion to idleness, why rest can feel "bad," and most importantly, how we can get out of this kind of pathological productivity and embrace rest and play in ways t

Are You Stuck in Joyless Urgency? [222] Aug 13, 2025 17:44 Join us (Dr. Henry Emmons and Dr. Aimee Prasek) as we talk about "joyless urgency," a brilliant phrase coined by Marilynne Robinson. The short story is that our modern kind of hustle culture and constant busyness often leads to little personal fulfillment. So what's causing all this urgency? We've highlighted some important reasons in some recent episodes (see links below). Today, we'll introduce

"The Opposite of Play is Not Work, The Opposite of Play is Depression." Aug 6, 2025 24:09 The renowned play researcher, Dr. Brian Sutton-Smith, said that the "The opposite of play is not work, the opposite of play is depression." There's a lot of truth to that. In this episode, we (Dr. Henry Emmons and Dr. Aimee Prasek) explore how play and having fun is woven into our human nature and why it's so essential for our mental health. We'll even touch on some surprising facts about how old

The Still Small Voice: Awakening with Soulfulness [ep. 220] Jul 30, 2025 22:13 Join us (Dr. Henry Emmons and Dr. Aimee Prasek) as we wrap up our Month of Awe by exploring the concept of the 'Still, Small Voice' and its role in authenticity and soulfulness. We'll talk about the importance of turning inward, listening to our inner voice, and forming a relationship with our wisest self. Not sure what to listen for? Thankfully, even though our inner voice is unique to us, there

Follow Your Bliss: Awakening to Joy [ep. 219] Jul 23, 2025 19:49 Join us (Dr. Henry Emmons and Dr. Aimee Prasek) as we dig into this idea of 'Following Your Bliss' as a strategy to tap into authenticity and joy, especially by focusing on the small, everyday experiences that spark awe and vitality. We'll draw inspiration from the ideas of Joseph Campbell; we'll bring "joy" back down to the everyday practices we do here at Joy Lab; and we'll also bash the myth th

The Road Most Travelled: Awakening Through Suffering [ep. 218] Jul 16, 2025 25:17 Join us (Dr. Henry Emmons and Dr. Aimee Prasek) as we discuss strategies for awakening through suffering to foster authentic joy. We'll emphasize the challenges of becoming one's true self, acknowledging that life frequently presents opportunities for awakening. We'll also dig into the concept of post-traumatic growth and the importance of awareness, stillness, and openness in navigating life's ha

Embrace Your True Self: Accepted, Connected, & In The Game [ep. 217] Jul 9, 2025 21:44 Join us (Dr. Henry Emmons and Dr. Aimee Prasek) for a conversation about authenticity and the journey of becoming one's true self. We'll first explore how to let go of external masks that keep our true self hidden. How can we do that? Mainly through self-acceptance. We'll then bust the myth that authenticity is an individual sport. The truth is that our authenticity is entangled with everyone and

Unmasking Your True Self: Exploring Authenticity and Awe [ep. 216] Jul 2, 2025 23:43 Join us (Dr. Henry Emmons and Dr. Aimee Prasek) for a conversation about awe and authenticity. This is also the beginning of a month-long focus here at the podcast on how to uncover your authentic self. In this first episode, we'll highlight three big obstacles to authenticity. The first is the creation and impacts of a 'false self,' often developed during adolescence and driven by the need to sat

Are You Curious to Learn or Confirm? [ep. 215] Jun 25, 2025 20:34 Join Dr. Henry Emmons and Dr. Aimee Prasek for a conversation about our motivations for curiosity. We'll start with Albert Einstein's idea that mystery is central to true art and science, and the importance of remaining curious and open to the unknown... which, yes, is easier said than done. To make things a bit easier here, we can engage in a little check in strategy by asking ourselves, "Am I cu

Fast-Acting Strategies to Combat Worry and Anxiety [ep. 214] Jun 18, 2025 17:28 Join Dr. Henry Emmons and Dr. Aimee Prasek and identify four fast-acting strategies to end worry and anxiety spirals. They'll discuss the mammalian diver's reflex, engaging in physical activities, shocking the senses with intense flavors, and using aromatherapy. If you haven't already, follow this episode up with the previous episode to learn more about "just enough" worrying and strategies to red

Worrier? You're Not Alone. Here's Why We Worry... [ep. 213] Jun 11, 2025 28:26 Are you a world-class worrier? If so, it's not a curse or a permanent state... In this episode, we explore the reasons behind worrying, from evolutionary survival mechanisms to personal past experiences and modeling from adults. We'll dig into the importance of recognizing your own worry patterns and strategies to help reduce how often you worry and how big those worries get. And then next episode

How uncertainty & anticipatory anxiety can keep you stressed out & stuck [ep. 212] Jun 4, 2025 27:36 Consider this: Stress will likely surge higher when you are uncertain about an outcome compared to when you're faced with a certainly bad outcome. Sounds wild, right?! Think about the scenarios though... Would you rather be told you're going to lose your job next month or have your boss tell you that there's a 50-50 chance you'll lose it during the next month? In those 50-50 scenarios, we can get

Joy Lab | navigate stress, anxiety, & depression with the science of joy

Episodes

Recommended