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Joy Lab | navigate depression, anxiety, & stress with the science of joy: Daily Summaries Delivered
by Henry Emmons, MD and Aimee Prasek, PhD
Welcome to the Joy Lab Podcast! We're your hosts, Dr. Henry Emmons and Dr. Aimee Prasek, and we blend soulful insights with practical strategies to help you navigate mental health challenges like chronic stress, anxiety, and depression. In each episode, we dive deep into the art and science of joy, exploring how to build resilience and flourish, even in the face of life's overwhelming moments. You'll probably resonate and benefit most from joining us if any of the below resonate: You feel caught in cycles of worry or anxiety. You feel STRESSED and sick of the symptoms that go along with it (feeling tired, achy/tight in your body, tension headaches, and lots of irritation or nervousness). You feel overwhelmed by the news of the world around you and it's impacting your mood and focus. The grind of day-to-day life doesn't feel meaningful to you and you want something more. Your mind feels ridiculously busy, full, and foggy. You may even be waking up in the middle of the night (3
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- 2 days ago26 min
Know Yourself: The Humility Practice That Quiets Rumination and Builds Emotional Resilience [269]
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 humility (know yourself, check yourself, go beyond yourself.) This episode is all about Step 1 (know yourself) and it turns out it's both the most uncomfortable and the most freeing place to start. About: The Joy Lab Podcast is an Ambie-nominated podcast that blends science and soul to help you cope better with stress, anxiety, and depression. It's hosted by integrative psychiatrist Dr. Henry Emmons and holistic mental health researcher Dr. Aimee Prasek. The podcast is best paired with the Joy Lab Program. Bonus: spread some joy and keep this podcast ad-free by donating (Joy Lab is powered by the nonprofit Pathways North and your donations are tax-deductible). Like and follow Joy Lab on Socials: Instagram Linkedin Watch this episode on YouTube Sources and Notes for our Element of Humility: Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life. Episodes in this Humility series: Humility Can Be Stressful... But Worth it for Mental Health [ep. 268] Book: Humble by Daryl Van Tongeren, PhD Find more about Neff's work on Self-compassion at Self-Compassion.org More on C.S. Lewis from the C.S. Lewis Foundation. Hagá & Olson. 'If I only had a little humility, I would be perfect': Children's and adults' perceptions of intellectually arrogant, humble, and diffident people. Access here. Nielsen & Marrone. Humility: Our current understanding of the construct and its role in organizations. Access here. Porter et al. Predictors and consequences of intellectual humility. Access here. Van Tongeren et al. Humility. Access here. Weidman et al. The psychological structure of humility. Access here. Wright et al. The psychological significance of humility. Access here. Wendell Berry's book Standing by Words Key moments: [00:00] Why self-knowledge comes first in the humility framework — and why skipping it makes the rest of the work harder. [02:00] The humility paradox: who scores highest on self-reported humility? People with narcissistic traits. What this reveals about why self-knowledge matters. [04:30] Reflection vs. rumination: same self-focused action, completely different energy — and very different effects on anxiety and depression. [07:30] Clark Griswold on the roundabout: Aimee's perfect visual for rumination, plus Van Tongeren's concept of "right-sizing yourself." [09:30] Obstacle #1: The idealized self. When the gap between who you are and w
- 4 days ago11 min
Humility Can Be Stressful... And Worth it for Mental Health [268]
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: There are four research-backed types of humility to focus on: Relational humility — how you hold yourself in relation to others; not above, not below Intellectual humility — holding beliefs with openness; curiosity over certainty Cultural humility — recognizing the limits of your own cultural lens and genuinely welcoming differences Existential humility — making peace with uncertainty, impermanence, and the big unanswerable questions of human life You might be doing great in one area and struggling in another (that's normal). These types aren't perfectly clean categories, but they offer areas for self-reflection and focus as you work to boost your humility and emotional wellbeing throughout the month. With these areas in mind, we'll use researcher Dr. Daryl Van Tongeren's framework to build humility through three core ingredients: Know Yourself — honest self-awareness of strengths and limits, without self-preoccupation Check Yourself — reducing defensiveness and the need to protect your ego Go Beyond Yourself — cultivating empathy and humility as a deep relational practice These three ingredients aren't just a nice framework for self improvement, they're a pathway to reducing loneliness, increasing connection, and building the kind of holistic healing and joy that Joy Lab is all about. If you're in the Joy Lab Program, your first Experiment will help you locate yourself within these four types and start the work. About: The Joy Lab Podcast is an Ambie-nominated podcast that blends science and soul to help you cope better with stress, anxiety, and depression. It's hosted by integrative psychiatrist Dr. Henry Emmons and holistic mental health researcher Dr. Aimee Prasek. The podcast is best paired with the Joy Lab Program. Bonus: spread some joy and keep this podcast ad-free by donating (Joy Lab is powered by the nonprofit Pathways North and your donations are tax-deductible). Like and follow Joy Lab on Socials: Instagram Linkedin Watch on YouTube Sources and Notes for our Element of Humility: Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life. More on C.S. Lewis from the C.S. Lewis Foundation. Book: Humble by Daryl Van Tongeren, PhD Hagá & Olson. 'If I only had a little humility, I would be perfect': Children's and adults' perceptions of intellectually arrogant, humble, and diffident people. Access here. Nielsen & Marrone. Humility: Our current understanding of the construct and its role in organizations. Access here. Porter et al. Predictors and consequences of intellectual humility. Access here. Van Tongeren et al. Humility. Access here. Weidman et al. The psychological structure of humility. Access here. Wright e
- 1 weeks ago19 min
You Can't Do Life Alone: Deep Connection is a Key to True Resilience [267]
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: shared-joy and moral elevation. These practices can open us to greater connection right now, no personality overhaul required. The takeaway from this episode is that deep connection isn't a bonus feature of a resilient life. It's the foundation. And the good news? You're already wired for it. Try It Free 🎉 The Joy Lab Program is free for 30 days — offer ends May 31st. Head to JoyLab.coach/program to sign up. About: The Joy Lab Podcast is an Ambie-nominated podcast that blends science and soul to help you cope better with stress, ease anxiety, and uplift mood. Join Dr. Henry Emmons and Dr. Aimee Prasek for practical, mindfulness-based tools and positive psychology strategies to build resilience and create lasting joy. Take the next leap in your wellbeing journey with the Joy Lab Program. If you enjoyed this episode, please rate and review us wherever you listen to your favorite podcasts! And... if you want to spread some joy and keep this podcast ad-free, then please join our mission by donating (Joy Lab is powered by the nonprofit Pathways North and your donations are tax-deductible). Like and follow Joy Lab on Socials: Instagram Linkedin Watch this episode on YouTube Full transcript here Sources and Notes for our Element of Resilience: Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life. Joy Lab Episodes referenced: Our latest Resilience episodes: Cultivating a Good Heart: The Resilience Shortcut That Beats The Latest 'Morning Routine' TikTok (ep. 266) The Art & Science (+ Shoveling) of Letting Emotions Move Through You (ep. 265) How to Calm the Mind & Not Feed the ANTs (Automatic Negative Thoughts) (ep. 264) From Surviving to Thriving: The Science and Soul of Resilience (ep. 263) Our Grief series starts here: The Grief Series: The Wholeness of Being Human Chemistr
- 2 weeks ago26 min
The Resilience Shortcut That Beats Any Morning TikTok Routine [266]
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 on all of this. Then they walk through three practical, research-backed heart-centered practices to support your mental health: self-acceptance, loving-kindness, and compassion. Henry also shares a simple, portable exercise called The Three Kindnesses that you can do anywhere, anytime. Whether you've been with us throughout this series or this is your first episode, this one is a great entry point into what Joy Lab is really about. Try It Free 🎉 The Joy Lab Program is free for 30 days — offer ends May 31st. Head to JoyLab.coach/program to sign up. About: The Joy Lab Podcast is an Ambie-nominated podcast that blends science and soul to help you cope better with stress, ease anxiety, and uplift mood. Join Dr. Henry Emmons and Dr. Aimee Prasek for practical, mindfulness-based tools and positive psychology strategies to build resilience and create lasting joy. Take the next leap in your wellbeing journey with the Joy Lab Program. If you enjoyed this episode, please rate and review us wherever you listen to your favorite podcasts! And... if you want to spread some joy and keep this podcast ad-free, then please join our mission by donating (Joy Lab is powered by the nonprofit Pathways North and your donations are tax-deductible). Like and follow Joy Lab on Socials: Instagram Linkedin Watch this episode on YouTube Sources and Notes for our Element of Resilience: Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life. Joy Lab Episodes referenced: Last episode: From Surviving to Thriving: The Science and Soul of Resilience (ep. 263) Chemistry of Calm (Dr. Emmons' book referenced in this series) Dr. Catherine Panter-Brick- Yale faculty page Resilience definitions, theory, and challenges: interdisciplinary perspectives Annual Research Review: Positive adjustment to adversity -Trajectories of minimal-impact resilience and emergent resilience <span style="text-decoration: und
- 2 weeks ago2 min
Not a Fan Of Three Hour Morning Routines? Why Joy Lab Is Different (And Free This May) [265.1]
This is your final invitation! The Joy Lab Program's free 30-day offer ends May 31st — and we want to make sure you know what you're actually being invited into before the door closes. It's not a slick two-and-a-half-hour morning routine. It's not cold plunges or weird concoctions. It's deep, real inner work that often looks a little messy, requires genuine courage and self-compassion, and is worth every bit of the effort. And one of its quieter, underrated gifts: you are not doing it alone. Inside the Joy Lab Program, you're part of a community working on the same experiments, sitting with the same questions, and doing the same hard, worthwhile work together. That matters more than any choreographed wellness performance. Try It Free 🎉 The Joy Lab Program is free for 30 days — offer ends May 31st. Head to JoyLab.coach/program to sign up. Not interested in joining? Consider supporting Joy Lab Joy Lab is a nonprofit committed to keeping mental health tools accessible to everyone — ad-free, no paywalls. If these tools have made a difference for you, consider supporting the work at joylab.coach/donate. Even $5 makes a real difference. Can't give financially? Share this episode with someone who needs it. That's its own kind of giving. About the Joy Lab Podcast: The Joy Lab Podcast is an Ambie-nominated podcast that blends science and soul to help you cope better with stress, ease anxiety, and uplift mood. Join Dr. Henry Emmons and Dr. Aimee Prasek for practical, mindfulness-based tools and positive psychology strategies to build resilience and create lasting joy. If you enjoyed this episode, please rate and review us wherever you listen to your favorite podcasts! And... if you want to spread some joy and keep this podcast ad-free, then please join our mission by donating (Joy Lab is powered by the nonprofit Pathways North and your donations are tax-deductible). Like and follow Joy Lab on Socials: Instagram Linkedin Watch this episode on YouTube Key Moments: [00:00] — Final reminder: 30 days free in the Joy Lab Program, ends May 31st — and yes, that's an invitation, not a threat [00:20] — The quieter gift of Joy Lab: you are not doing this alone [00:35] — What Joy Lab is not: no wellness performance, no curated TikTok morning routines [00:50] — What Joy Lab actually is: deep inner work that takes courage, diligence, and self-compassion [01:10] — Why doing this alongside others matters — shared Experiments, shared struggles, shared effort [01:25] — Messy inner work is real inner work; that's a good sign, not a bad one [01:40] — How to join: try an Experiment, notice what happens, cancel anytime — no cold plunges required [02:00] — Head to JoyLab.coach to sign up <a href= "https://www.joylab.coach/podcasts/joy-lab-podcast/episodes/21
- 3 weeks ago29 min
The Art & Science (+ Shoveling) of Letting Emotions Move Through You [265]
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 fear (the emotion at the core of so many others), the science of emotions vs. feelings, why your emotional immune system needs exposure to develop, and three grounded steps (embody, observe, yield) to help you navigate the next emotional flurry before it becomes a blizzard. This one pairs beautifully with our Grief Series (starting at Episode 248) and our last episode on the observer self. Whether you're new to this work or deep in it, there's something here for you. Try It Free 🎉 The Joy Lab Program is free for 30 days — offer ends May 31st. Head to JoyLab.coach/program to sign up. About: The Joy Lab Podcast is an Ambie-nominated podcast that blends science and soul to help you cope better with stress, ease anxiety, and uplift mood. Join Dr. Henry Emmons and Dr. Aimee Prasek for practical, mindfulness-based tools and positive psychology strategies to build resilience and create lasting joy. Take the next leap in your wellbeing journey with the Joy Lab Program. If you enjoyed this episode, please rate and review us wherever you listen to your favorite podcasts! And... if you want to spread some joy and keep this podcast ad-free, then please join our mission by donating (Joy Lab is powered by the nonprofit Pathways North and your donations are tax-deductible). Like and follow Joy Lab on Socials: Instagram Linkedin Watch on YouTube Full transcript here Sources and Notes for our Element of Resilience: Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life. Joy Lab Episodes referenced: How to Calm the Mind & Not Feed the ANTs (Automatic Negative Thoughts) (ep. 264) From Surviving to Thriving: The Science and Soul of Resilience (ep. 263) Start of our Grief Series: The Wholeness of Being Human (ep. 248) Know Your Obstacles to Joy... Two Small Ones And A Really Big One (ep. 38) <a href= "https://bookshop.org/p/books/the-chemistry-of-calm-a-powerful-drug-free-plan-to-quiet-your-fears-and-overcome-your-anxiety-original-henry-
- 3 weeks ago1 min
You Are Wired for Resilience: Join the Joy Lab Program Free This Mental Health Awareness Month [264.1]
Dr. Aimee Prasek drops in with a quick Mental Health Awareness Month reminder and Joy Lab's 30-day free offer. Joy Lab has just launched into the Element of Resilience, and there's no better time to join the Program and start doing this work together. Try It Free 🎉 The Joy Lab Program is free for 30 days — offer ends May 31st. Head to JoyLab.coach/program to sign up. Not interested in joining? Consider supporting Joy Lab Joy Lab is a nonprofit committed to keeping mental health tools accessible to everyone — ad-free, no paywalls. If these tools have made a difference for you, consider supporting the work at joylab.coach/donate. Even $5 makes a real difference. Can't give financially? Share this episode with someone who needs it. That's its own kind of giving. About the Joy Lab Podcast: The Joy Lab Podcast is an Ambie-nominated podcast that blends science and soul to help you cope better with stress, ease anxiety, and uplift mood. Join Dr. Henry Emmons and Dr. Aimee Prasek for practical, mindfulness-based tools and positive psychology strategies to build resilience and create lasting joy. If you enjoyed this episode, please rate and review us wherever you listen to your favorite podcasts! And... if you want to spread some joy and keep this podcast ad-free, then please join our mission by donating (Joy Lab is powered by the nonprofit Pathways North and your donations are tax-deductible). Like and follow Joy Lab on Socials: Instagram Linkedin Watch YouTube Key Moments: [00:00] — The Mental Health Awareness Month gift: 30 days free in the Joy Lab Program (ends May 31st) [00:20] — Joy Lab just launched into the Element of Resilience — now is the time to join [00:35] — The real message: you are wired for resilience and joy — it is part of who you are and why you're here Full transcript here. Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program. Please see our terms for more information. If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.
- May 6, 202621 min
How to Calm the Mind & Not Feed the ANTs (Automatic Negative Thoughts) [264]
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's happening, and choose differently. This episode makes the case that our relationship with our own minds might be the most important resilience work we do. Try It Free 🎉 The Joy Lab Program is free for 30 days — offer ends May 31st. Head to JoyLab.coach/program to sign up. About: The Joy Lab Podcast is an Ambie-nominated podcast that blends science and soul to help you cope better with stress, ease anxiety, and uplift mood. Join Dr. Henry Emmons and Dr. Aimee Prasek for practical, mindfulness-based tools and positive psychology strategies to build resilience and create lasting joy. Take the next leap in your wellbeing journey with the Joy Lab Program. If you enjoyed this episode, please rate and review us wherever you listen to your favorite podcasts! And... if you want to spread some joy and keep this podcast ad-free, then please join our mission by donating (Joy Lab is powered by the nonprofit Pathways North and your donations are tax-deductible). Like and follow Joy Lab on Socials: Instagram Linkedin Watch on YouTube Full transcript here Sources and Notes for our Element of Resilience: Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life. Joy Lab Episodes referenced: Last episode: From Surviving to Thriving: The Science and Soul of Resilience (ep. 263) Chemistry of Calm (Dr. Emmons' book referenced in this series) Dr. Catherine Panter-Brick- Yale faculty page Resilience definitions, theory, and challenges: interdisciplinary perspectives Annual Research Review: Positive adjustment to adversity -Trajectories of minimal-impact resilience and emergent resilience Adaptive growth of tree root systems in response to wind action and site conditions. Brain meta-state transitions demarcate thoughts across task contexts exposing the mental noise of trait neuroticism. <str
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About Joy Lab | navigate depression, anxiety, & stress with the science of joy
Welcome to the Joy Lab Podcast! We're your hosts, Dr. Henry Emmons and Dr. Aimee Prasek, and we blend soulful insights with practical strategies to help you navigate mental health challenges like chronic stress, anxiety, and depression. In each episode, we dive deep into the art and science of joy, exploring how to build resilience and flourish, even in the face of life's overwhelming moments. You'll probably resonate and benefit most from joining us if any of the below resonate: You feel caught in cycles of worry or anxiety. You feel STRESSED and sick of the symptoms that go along with it (feeling tired, achy/tight in your body, tension headaches, and lots of irritation or nervousness). You feel overwhelmed by the news of the world around you and it's impacting your mood and focus. The grind of day-to-day life doesn't feel meaningful to you and you want something more. Your mind feels ridiculously busy, full, and foggy. You may even be waking up in the middle of the night (3
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