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-acceptance, why our minds constantly judge us, and practical ways to break free from self-criticism. If you've ever felt stuck in patterns of negative self-talk or believed you need to be "fixed" before you deserve acceptance, this episode offers a compassionate, scientifically-grounded path forward.

About: The Joy Lab Podcast 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!

Like and follow Joy Lab on Socials:

Instagram

TikTok

Linkedin

Watch on YouTube

Sources and Notes:

• 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.
• Related Joy Lab Podcast Episodes
• Self-connection series:
• Making Self-Connection Your Superpower in 2026 [ep. 243]
• The Practice of Self-Awareness: Why You're Worth Knowing [ep. 244]
• Self-acceptance episodes:
• No Need to Hurry, No Need to Sparkle, No Need to Be Anybody But Yourself [ep. 160]
• Accept Yourself Just As You Are & Then You Can Change [ep. 150]
• How to Change: External vs Internal Motivators [ep. 145]
• Authenticity series:
• Unmasking Your True Self: Exploring Authenticity and Awe [ep. 216]
• Embrace Your True Self: Accepted, Connected, & In The Game [ep. 217]
• The Road Most Travelled: Awakening Through Suffering [ep. 218]
• Follow Your Bliss: Awakening to Joy [ep. 219]
• The Still Small Voice: Awakening with Soulfulness [ep. 220]
• Reducing Negative Self-Talk with Illeism [ep. 235]
• "The truth is belonging starts with self-acceptance. Your level of belonging, in fact, can never be greater than your level of self-acceptance." —Brené Brown

Full transcript here.

The Illeism Affirmation Practice

1. Create an affirmation using third-person perspective (you, they, or your name)
2. Example: "You are a person worth knowing and you are worthy of acceptance"
3. Pair with supportive touch—place gentle pressure on chest, legs, stomach, or wherever feels comforting
4. Use when self-judgment rises, repeating several times
5. This isn't a magic pill, but it helps the brain take a different road

Many Selves List (from previous episode)

• Review your list with the "you" perspective
• Add more items using psychological distance
• Notice how this third-person view allows you to see yourself more compassionately

Coming This Month on Joy Lab

January's series on Self-Connection will explore:

• Self-Awareness practices and principles
• Self-Acceptance techniques for compassionate inner dialogue
• Self-Alignment strategies for living in integrity with your values
• Self-Concordant Goals: a powerful alternative to traditional goal-setting
• Applied mindfulness practices to deepen each component

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 [email protected]. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

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 of you. We'll dig into some of the obstacles and superpowers that self-awareness brings, including its foundation for psychological health, wellbeing, and ultimately, living a more inspired life.

About: The Joy Lab Podcast 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!

Like and follow Joy Lab on Socials:

Instagram

TikTok

Linkedin

Watch on YouTube

Sources and Notes:

• 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.
• Related Joy Lab Podcast Episodes
  • Unmasking Your True Self: Exploring Authenticity and Awe [ep. 216]
  • Embrace Your True Self: Accepted, Connected, & In The Game [ep. 217]
  • The Road Most Travelled: Awakening Through Suffering [ep. 218]
  • Follow Your Bliss: Awakening to Joy [ep. 219]
  • The Still Small Voice: Awakening with Soulfulness [ep. 220]
  • Equanimity: A Tool for Emotional Reactivity & the Power of Grounding [ep. 48]
  • Equanimity: When an Emotional Storm Hits & Thoughts Start Spiraling [ep. 49]
  • Equanimity: Seeing our Storylines and Changing Course [ep. 50]
  • Equanimity: Emotional Reactivity and Damage Control [ep. 51]
  • Equanimity: Cleaning Up After the Storm with Self-Compassion [ep. 52]
• Self love is not narcissism [ep. 227]
• Authenticity series:
• Weathering emotional storms series:
• "They who have not looked on sorrow will never see joy." - Khalil Gibran
• "Once the storm is over, you won't remember how you made it through, how you managed to survive. You won't even be sure whether the storm is really over. But one thing is certain. When you come out of the storm, you won't be the same person who walked in. That's what the storm's all about." - Haruki Murakami
• "We are not nouns. We are verbs. I am not a thing, an actor or writer. I am a person who does things. I write, I act, and I never know what I'm gonna do next. I think you can be imprisoned if you think of yourself as a noun." - Stephen Fry
• "The universe is not outside of you. Look inside yourself. Everything that you want, you already are." - Rumi

Full transcript and show notes here

Coming This Month on Joy Lab

January's series on Self-Connection will explore:

• Self-Awareness practices and principles
• Self-Acceptance techniques for compassionate inner dialogue
• Self-Alignment strategies for living in integrity with your values
• Self-Concordant Goals: a powerful alternative to traditional goal-setting
• Applied mindfulness practices to deepen each component

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 [email protected]. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

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 the three components that create fertile ground for inspiration: self-awareness, self-acceptance, and self-alignment. If you've ever felt disconnected from yourself or struggled to move from dreaming to doing, this episode offers both the research and a roadmap.

About: The Joy Lab Podcast 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!

Like and follow Joy Lab on Socials:

Instagram

TikTok

Linkedin

Watch on YouTube

Sources and Notes:

• 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.
• Related Joy Lab Podcast Episodes:
• Inspiration: The Engine of Joy" ... gives some great basics for this element of inspiration) [ep. 10]
• Resolution #1: You Don't Need to Be Fixed [ep. 40]
• The Myths of Change [ep. 41]
• Five Principles for Inspired Change (or something that looks remarkably like it) [ep. 42]
• Harmonious vs. Obsessive Passions [ep. 43]

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 [email protected]. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

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 circumstances being perfect. The truth is that joy is an unbreakable undercurrent that exists within each of us—even the self-proclaimed pessimists among us.

This episode is also a heartfelt call to action. As a nonprofit committed to keeping mental health resources accessible and ad-free, Joy Lab needs your support to continue spreading evidence-based, soul-filled tools for resilience and wellbeing. Whether you have $5 to spare or a yacht full of cash, there are meaningful ways to give.

Ways You Can Spread Joy

Financial Support

• Donate: https://www.joylab.coach/donate
• Even $5-10 makes a real difference
• Monthly donations help us sustain this work long-term

Share the Joy

• Tell someone about the Joy Lab Podcast
• Share an episode that resonated with you
• Help someone discover us when they need us most

Create Ripples

• Practice what you learn
• Become your own island of light
• Let your light spread to others

About: The Joy Lab Podcast 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!

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 [email protected]. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

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 exponential ripples of healing and hope.

Ways You Can Spread Joy

1. Financial Support

• Donate: https://www.joylab.coach/donate
• Even $5-10 makes a real difference
• Monthly donations help us sustain this work long-term

2. Share the Joy

• Tell someone about the Joy Lab Podcast
• Share an episode that resonated with you
• Help someone discover us when they need us most

3. Create Ripples

• Practice what you learn
• Become your own island of light
• Let your light spread to others

About: The Joy Lab Podcast 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!

Like and follow Joy Lab on Socials:

Instagram

TikTok

Linkedin

Watch on YouTube

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 [email protected]. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

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 sociologist Émile Durkheim coined this term over 100 years ago, nearly a century before we could take all of our gatherings online. Even then, Durkheim noticed that folks were missing some of these necessary experiences in their lives. The good news is there are lots of diverse ways to experience more collective effervescence (e.g., concerts, grief groups, sports events, game nights, book clubs, weddings, funerals, and fitness classes). We'll talk more about how to incorporate these experiences into your daily life and some of the obstacles that might pop up.

About: The Joy Lab Podcast 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!

Like and follow Joy Lab on Socials:

Instagram

TikTok

Linkedin

Watch this episode on YouTube

Sources and Notes:

• 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 Podcast Episodes:
• Sympathetic Fear vs. Sympathetic Joy: What Are You Tuning Into? [ep. 238]
• Caring What Others Think Isn't Your Weakness [ep. 239]

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 [email protected]. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

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 tendencies so that your caring can nourish you rather than deplete you.

About: The Joy Lab Podcast 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!

Like and follow Joy Lab on Socials:

Instagram

TikTok

Linkedin

Watch on YouTube

Sources and Notes:

• 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 Podcast Episodes:
• Sympathetic Fear vs. Sympathetic Joy: What Are You Tuning Into? [ep. 238]
• Unmasking Your True Self: Exploring Authenticity and Awe [ep. 216]
• Embrace Your True Self: Accepted, Connected, & In The Game [ep. 217]
• The Road Most Travelled: Awakening Through Suffering [ep. 218]
• Follow Your Bliss: Awakening to Joy [ep. 219]
• The Still Small Voice: Awakening with Soulfulness [ep. 220]

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 [email protected]. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

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, connection, and love.

About: The Joy Lab Podcast 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 and pair this podcast with the Joy Lab Program. You'll learn step-by-step practices to help you build and maintain the elements of joy in your life.

If you enjoyed this episode, please rate and review us wherever you listen to your favorite podcasts!

Like and follow Joy Lab on Socials:

Instagram

TikTok

Linkedin

Watch on YouTube

Sources and Notes:

• The Asch conformity experiments. Learn more here.
• Dr. Elaine Hatfield's work on emotional contagion: Hatfield's website
• Related Joy Lab Podcast Episodes:
• Self-Compassion: Remembering You're Not Alone [ep. 28]

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 [email protected]. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

'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'll cover some strategies to navigate healthy giving, including the reminder that giving and receiving must come together.

About: The Joy Lab Podcast 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!

Like and follow Joy Lab on Socials:

Instagram

TikTok

Linkedin

Watch on YouTube

Sources and Notes:

• 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 Podcast Episodes:
• Gratitude: Beyond the Hashtags and Eye Rolls [ep. 234]
• Reducing Negative Self-Talk With Illeism (it's a thing!) [ep. 235]
• The Power of Good Enough Parenting & Calling Out Our Moms [ep. 236]
• Worrier? You're Not Alone. Here's Why We Worry... [ep. 213]
• Fast-Acting Strategies to Combat Worry and Anxiety [ep. 214]
• Rumination: What It Is And How To Break Free From It [ep. 205]
• Learning to Love Well: Be More Permeable [ep. 23]

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 [email protected]. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

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 hosts highlight the historical context where mothers were unfairly blamed for children's mental health issues and discuss the broader societal implications of appreciating maternal figures. They encourage listeners to recognize and express gratitude towards the various 'mothers' in their lives.

About: The Joy Lab Podcast 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!

Like and follow Joy Lab on Socials:

Instagram

TikTok

Linkedin

Watch on YouTube

Sources and Notes:

• 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.
• Book: Winnicott on The Child by Donald Winnicott

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 [email protected]. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.