{"id":387,"date":"2023-12-01T08:06:59","date_gmt":"2023-12-01T08:06:59","guid":{"rendered":"https:\/\/kensmartips.com\/depression\/?p=387"},"modified":"2023-12-01T08:06:59","modified_gmt":"2023-12-01T08:06:59","slug":"mental-health-toolkit-tools-to-bolster-your-mood-mental-health","status":"publish","type":"post","link":"https:\/\/kensmartips.com\/depression\/?p=387","title":{"rendered":"Mental Health Toolkit: Tools to Bolster Your Mood &amp; Mental Health"},"content":{"rendered":"<p><iframe loading=\"lazy\" width=\"480\" height=\"270\" src=\"\/\/www.youtube.com\/embed\/CJIXbibQ0jI\" frameborder=\"0\" allowfullscreen><\/iframe><\/p>\n<p>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 \u201cBig 6\u201d 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.<\/p>\n<p>Thank you to our sponsors<br \/>\nAG1: https:\/\/drinkag1.com\/huberman<br \/>\nPlunge: https:\/\/plunge.com\/huberman<br \/>\nEight Sleep: https:\/\/eightsleep.com\/huberman<br \/>\nWaking Up: https:\/\/wakingup.com\/huberman<br \/>\nInsideTracker: https:\/\/insidetracker.com\/huberman<br \/>\nMomentous: https:\/\/www.livemomentous.com\/huberman<\/p>\n<p>Articles<br \/>\nDay and night light exposure are associated with psychiatric disorders: an objective light study in greater than 85,000 people: https:\/\/go.nature.com\/47aIZcp<br \/>\nLight exposure during sleep impairs cardiometabolic function: https:\/\/bit.ly\/47aCNRO<br \/>\nEffect of self-monitoring through experience sampling on emotion differentiation in depression: https:\/\/bit.ly\/46QNDMP<br \/>\nEmotional Granularity Increases With Intensive Ambulatory Assessment: Methodological and Individual Factors Influence How Much: https:\/\/bit.ly\/4717EAa<br \/>\nBrief structured respiration practices enhance mood and reduce physiological arousal: https:\/\/bit.ly\/3tKojcM<br \/>\nCardiac vagal control as a marker of emotion regulation in healthy adults: A review: https:\/\/bit.ly\/46PCQCO<\/p>\n<p>Huberman Lab Episodes &amp; Resources Mentioned<br \/>\nDr. Lisa Feldman Barrett: How to Understand Emotions: https:\/\/www.hubermanlab.com\/episode\/dr-lisa-feldman-barrett-how-to-understand-emotions<br \/>\nGuest Series | Dr. Paul Conti: How to Understand &amp; Assess Your Mental Health: https:\/\/www.hubermanlab.com\/episode\/guest-series-dr-paul-conti-how-to-understand-and-assess-your-mental-health<br \/>\nThe Iceberg Model: https:\/\/bit.ly\/46GNOdH<br \/>\nGuest Series | Dr. Andy Galpin: How to Assess &amp; Improve All Aspects of Your Fitness: https:\/\/www.hubermanlab.com\/episode\/dr-andy-galpin-how-to-assess-improve-all-aspects-of-your-fitness<br \/>\nFitness Toolkit: Protocol &amp; Tools to Optimize Physical Health: https:\/\/www.hubermanlab.com\/episode\/fitness-toolkit-protocol-and-tools-to-optimize-physical-health<br \/>\nFoundational Fitness Protocol: https:\/\/www.hubermanlab.com\/newsletter\/foundational-fitness-protocol<br \/>\nDr. Layne Norton: The Science of Eating for Health, Fat Loss &amp; Lean Muscle: https:\/\/www.hubermanlab.com\/episode\/dr-layne-norton-the-science-of-eating-for-health-fat-loss-and-lean-muscle<br \/>\nDr. Alia Crum: Science of Mindsets for Health &amp; Performance: https:\/\/www.hubermanlab.com\/episode\/dr-alia-crum-science-of-mindsets-for-health-performance<\/p>\n<p>Other Resources<br \/>\nSeasonal Affective Disorder (SAD) lamp: https:\/\/amzn.to\/3FCgKYk<br \/>\nDrawing tablet: https:\/\/amzn.to\/3FzKfdm<br \/>\nThe Physiological Sigh: https:\/\/youtu.be\/rBdhqBGqiMc<br \/>\nPaul Conti, M.D.: How to heal from trauma and break the cycle of shame (The Drive episode): https:\/\/peterattiamd.com\/paulconti3<br \/>\n&#8220;Trauma: The Invisible Epidemic: How Trauma Works and How We Can Heal From It&#8221;: https:\/\/amzn.to\/3GVLHXw <\/p>\n<p>Timestamps<br \/>\n00:00:00 Mood &amp; Mental Health Toolkit<br \/>\n00:03:10 Sponsors: Plunge, Eight Sleep &amp; Waking Up<br \/>\n00:05:35 First Principles of Self-Care &amp; 6 Pillars of Mental Health<br \/>\n00:13:58 Pillar #1: Sleep &amp; Sleep Routine<br \/>\n00:18:00 Pillar #2: Light, Sunlight<br \/>\n00:24:38 Tool: Nighttime Environment &amp; Darkness<br \/>\n00:28:33 Pillar #3: Movement; Pillar #4: Nutrition<br \/>\n00:33:18 Sponsor: AG1<br \/>\n00:34:51 Pillar #5: Social Connection<br \/>\n00:40:00 Pillar #6: Stress Control; Physiological Sigh<br \/>\n00:45:40 Tool: Raise Stress Threshold, Deliberate Cold Exposure<br \/>\n00:50:00 6 Pillars &amp; Brain Predictability, Affect &amp; Emotion<br \/>\n00:57:58 Pharmacology, Psychedelics, Supplements &amp; Neuroplasticity<br \/>\n01:06:25 Sponsor: InsideTracker<br \/>\n01:07:26 Tool: Emotional Granularity<br \/>\n01:14:39 Tool: Heart Rate Variability &amp; Emotional Graduality; Physiological Sigh<br \/>\n01:23:49 Tool: Unconscious Mind<br \/>\n01:26:54 Tool: Self-Concept, Self-Narrative Exercise<br \/>\n01:34:34 Tool: Unconscious Mind &amp; Dream Analysis; Liminal States<br \/>\n01:42:52 Tool: Journaling; Generative Drive<br \/>\n01:52:43 Tool: Processing Trauma<br \/>\n02:00:43 Zero-Cost Support, Spotify &amp; Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter<\/p>\n<p>#HubermanLab #MentalHealth<\/p>\n<p>Disclaimer: https:\/\/www.hubermanlab.com\/disclaimer<\/p>\n","protected":false},"excerpt":{"rendered":"<p>In this episode, I provide science-based tools and protocols to improve mood and mental health. 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