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Oct 30, 2023

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.

Day and night light exposure are associated with psychiatric disorders

Circadian rhythm disturbance is a common feature of many psychiatric disorders. Light is the primary input to the circadian clock, with daytime light strengthening rhythms and night-time light disrupting them.
Nature

Light exposure during sleep impairs cardiometabolic function

Ambient nighttime light exposure is implicated as a risk factor for adverse health outcomes, including cardiometabolic disease. However, the effects of nighttime light exposure...
pnas.org

Emotional Granularity Increases With Intensive Ambulatory Assessment: Methodological and Individual Factors Influence How Much

Individuals differ in their ability to create instances of emotion that are precise and context-specific. This skill - referred to as emotional granularity or emotion differentiation - is associated with positive mental health outcomes.
Frontiers

Seasonal Affective Disorder (SAD) Lamps

Variety of lamps available at Amazon.com.
Amazon

Reduce Anxiety & Stress with the Physiological Sigh

Here, I describe "Physiological Sighs," a pattern of breathing of two inhales followed by an extended exhale.
YouTube

Brief structured respiration practices enhance mood and reduce physiological arousal

Controlled breathwork practices have emerged as potential tools for stress management and well-being. Here, we report a remote, randomized, controlled study...
cell.com

Paul Conti, M.D.: How to heal from trauma and break the cycle of shame - Peter Attia

"Trauma changes the instrument that we use to understand our trauma. It's changing our brain." -Paul Conti
peterattiamd.com

Cardiac vagal control as a marker of emotion regulation in healthy adults: A review

In the last two decades, a growing body of theory and research has targeted the role of cardiac vagal control (CVC) in emotional responding. This rese...
Sciencedirect

Trauma: The Invisible Epidemic

Dr. Conti examines the most recent research, clinical best practices, and dozens of real-life stories to present a deeper and more urgent view of trauma.
Amazon

Official Episode Page

Access additional Huberman Lab content and show notes from this episode here.
Hubermanlab