Joy Lab | strengthen your mental health with the science of joy

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 inner knowing that you are enough just as you are, with acceptance of where you are at this moment, without giving up on where you're headed.

We'll start by identifying some obstacles to that knowing through two powerful research frameworks. The first is Dr. Jennifer Crocker's "contingencies of self-worth." This is the idea that we stake our self-esteem more heavily on certain domains than others, and when we do, our worth rises and falls with our performance in those areas.

The second framework is Drs. Paul Hewitt and Gordon Flett's three typologies of perfectionism: self-oriented (impossible standards for yourself), other-oriented (impossible standards for others), and socially-prescribed (believing others are demanding your perfection).

Henry also names the common root for our feelings of not being enough: the fundamental fear of not belonging.

This is the start of our series on Enoughness, so be sure to stick with us for the next episodes as we talk about and gain skills related to having enough, doing enough, knowing enough, and being enough.

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 App.

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).

Full transcript here

Sources and Notes for Our Element of Enoughness:

• Related Joy Lab Episodes:
  • Ep. 268: Humility Can Be Stressful... But Worth It for Mental Health
  • Ep. 273: How to Build Confidence (When You Don't Feel Confident Yet)
• Bellam, S., Curran, T., Hill, A. P., & Stoeber, J. (2025). Perfectionism and work performance: A meta-analysis. https://doi.org/10.1111/joop.12570
• Carver, C. S., Lawrence, J. W., & Scheier, M. F. (1999). Self-discrepancies and affect: Incorporating the role of feared selves. https://doi.org/10.1177/0146167299025007002
• Crocker, J., & Park, L. E. (2004). The costly pursuit of self-esteem. https://doi.org/10.1037/0033-2909.131.3.392
• Crocker, J., & Park, L. E. (2004). Reaping the benefits of pursuing self-esteem without the costs? Reply to Schmuck and Sheldon (2004), Sheldon et al. (2004), Pyszczynski et al. (2004), and Kernis (2004). https://doi.org/10.1037/0033-2909.130.3.430
• Crocker, J., Karpinski, A., Quinn, D. M., & Chase, S. K. (2003). When grades determine self-worth: Consequences of contingent self-worth for male and female engineering and psychology majors. https://doi.org/10.1037/0022-3514.85.3.507
• Crocker, J., & Wolfe, C. T. (2001). Contingencies of self-worth. https://doi.org/10.1037/0033-295X.108.3.593
• Deci, E. L., & Ryan, R. M. (2004). Avoiding death or engaging life as accounts of meaning and culture: Comment on Pyszczynski et al. (2004). https://doi.org/10.1037/0033-2909.130.3.473
• Freudenberger, H. J. (1974). Staff burn-out. Journal of Social Issues, 30(1), 159–165. https://doi.org/10.1111/j.1540-4560.1974.tb00706.x
• Harari, D., Swider, B. W., Bujold Steed, L., & Breidenthal, A. P. (2018). Is perfect good? A meta-analysis of perfectionism in the workplace. https://doi.org/10.1037/apl0000324
• Hewitt, P. L., & Flett, G. L. (1991). Perfectionism in the self and social contexts: Conceptualization, assessment, and association with psychopathology. https://doi.org/10.1037/0022-3514.60.3.456
• Higgins, E. T. (1987). Self-discrepancy: A theory relating self and affect. https://doi.org/10.1037/0033-295X.94.3.319
• Joseph, S., & Linley, P. A. (2005). Positive adjustment to threatening events: An organismic valuing theory of growth through adversity. https://doi.org/10.1037/1089-2680.9.3.262
• Kernis, M. H. (2005). Measuring self-esteem in context: The importance of stability of self-esteem in psychological functioning. https://doi.org/10.1111/j.1467-6494.2005.00359.x
• Kirkpatrick, L. A., & Ellis, B. J. (2001). An evolutionary-psychological approach to self-esteem: Multiple domains and multiple functions. In G. J. O. Fletcher & M. S. Clark (Eds.), Blackwell handbook of social psychology: Interpersonal processes (pp. 411–436). Blackwell.
• Leary, M. R. (2000). Sociometer theory and the pursuit of relational value: Getting to the root of self-esteem. https://doi.org/10.1080/14792772043000045
• Maslach, C. (1981). The measurement of experienced burnout. https://doi.org/10.1002/job.4030020205
• Park, L. E., & Crocker, J. (2005). Attachment styles and contingencies of self-worth. https://doi.org/10.1177/0146167205277030
• Pyszczynski, T., Greenberg, J., Solomon, S., Arndt, J., & Schimel, J. (2004). Why do people need self-esteem? https://doi.org/10.1037/0033-2909.130.3.435
• Schaufeli, W. B., Leiter, M. P., & Maslach, C. (2009). Burnout: 35 years of research and practice. https://doi.org/10.1108/13620430910966406

Questions this episode was made for:

Q: What does "you are enough" actually mean? Isn't that just an excuse to stop growing?

A: Enoughness, as Joy Lab defines it, is the inner knowing that you are enough just as you are, with acceptance of where you are, without giving up on where you're headed. Enoughness is distinct from self-esteem (which rises and falls with performance) and is closer to unconditional self-worth; this episode explains the distinction and why believing you are enough actually makes you more open to genuine growth, not less.

Q: Why do I feel so driven to prove myself even when I know it's exhausting and not working?

A: That's the contingencies of self-worth in action. When we stake our self-esteem on certain domains, we strive or perform not to learn or grow but to prove our worth; this episode explains the mechanism, its real costs, and why loosening those contingencies is not giving up on goals but can help free yourself from letting outcomes dictate your value.

Key moments:

[00:00] Welcome to the brand new Element of Enoughness

[00:30] Opening fact: you are enough — and the Zen teaching Henry loves: "You're perfect as you are, and you could use a little improvement"

[01:00] Aimee's working definition: Enoughness is the inner knowing that you are enough just as you are, with acceptance of where you are, without giving up on where you're headed

[01:30] Contentment spiked with hope — Enoughness is not a ceiling, it's a foundation

[02:00] Why Enoughness is hard to define operationally — but viscerally familiar; we know what having it and lacking it feels like

[03:00] Henry: this topic lives in the conversation around scarcity and abundance — how much is enough is a question we don't give enough thought to

[03:30] Most of us carry on as though we don't have or aren't enough — striving, or feeling bad for what we think we lack

[04:00] The rare person who feels comfortable in their own skin: receives praise but doesn't need it — and stands out for it

[04:30] Four dimensions to explore: having enough, doing enough, knowing enough, and being enough

[06:00] Two key frameworks for the month: contingencies of self-worth (Dr. Jennifer Crocker) and typologies of perfectionism (Drs. Hewitt and Flett) [06:30] Contingencies of self-worth: we don't stake self-esteem equally on everything — certain domains carry more of our worth

[07:00] Three key claims: contingencies motivate where we put attention and effort; they influence how we react in those domains; they can lead to fragile self-esteem linked to higher depression and anxiety

[07:30] Contingencies turn "I feel good about myself" into "I feel good about myself if..."

[08:00] Crocker's college student study: students who tied self-worth to academic performance studied more hours — but extra studying did NOT predict a higher GPA

[08:30] They were studying to prove worth, not to learn — and reported more conflict, more academic struggle, more dissatisfaction by end of freshman year

[09:30] Key takeaway: you can be motivated to do well without attaching self-worth to the outcome — that's actually the more effective route

[10:00] Loosening contingencies isn't surrendering goals — it's refusing to let outcomes or others' judgments dictate your value

[10:30] Henry: inadequacy is closer to the truth than insecurity — the belief that we're not enough permeates almost everything

[11:00] Buddhist psychology: grasping — endless grasping — as the manifestation of not-enoughness

[11:30] No matter how much we get of the thing we think will fill us up, it doesn't last — this tragic gap drives anxiety and depression

[12:30] Aimee: feeling inadequate shakes our sense of security and safety — evolutionary roots, we need the group to survive

[13:00] Important distinction: self-esteem (rises and falls with performance), fragile self-esteem (staked on outcomes we grasp onto), and self-worth (intrinsic, not performance-dependent)

[14:00] Baumeister's challenge to the self-esteem movement of the '80s and '90s — hollow self-esteem building is at best unsubstantiated, potentially harmful

[14:30] Baumeister and Vohs, "Narcissism as Addiction to Esteem": chasing self-esteem through reality-detached praise creates a dopamine-like loop — feels good briefly, drops quickly, tolerance builds, need more and more

[15:30] The addiction pattern: constantly chasing the next hollow boost, convinced it'll finally hold — and it never does

[16:30] Henry: why do we give our lifeblood chasing what we know deep down won't give us what we want?

[17:00] The fundamental human drive: to belong — to be seen, appreciated, cared about — once basic biological needs are met

[17:30] The tension: deep need to belong vs. the illusion that we are separate and must go it alone

[18:00] Neuroscience of belonging: newly born neurons immediately extend to connect with others — if insufficiently connected, they shrivel and die; same for us

[19:00] Introduction of perfectionism typologies from Drs. Paul Hewitt and Gordon Flett

[19:30] Type 1 — Self-oriented: punishing standards for yourself, intense drive to be perfect and avoid failure

[19:45] Type 2 — Other-oriented: same rigid standards applied to others — hard on relationships, linked to more loneliness

[20:00] Type 3 — Socially-prescribed: believing others are demanding your perfection and will judge you if you fail — most linked to depression, hopelessness, and possibly suicidal ideation

[21:00] Henry: socially-prescribed perfectionism feels like the loneliest of the three — you're playing by rules you didn't design, trapped in a system you didn't agree to

[21:30] All three stem from the same root: the fundamental fear of not being enough, of not belonging

[22:00] Self-oriented: "If I'm not perfect, I'm not worthy of belonging" — attacking yourself to earn your own permission to exist

[22:30] Other-oriented: projecting the fear outward — demanding others meet standards because that's what you believe it takes to matter

[23:00] Socially-prescribed: the loneliest — responding to what you believe the world demands, even though that belief deserves to be questioned

[23:30] Most of us carry all three — when we can name these patterns, we have a choice; we can loosen the grip

[24:00] Aimee: all of these types come from a good place — wanting to matter, wanting others to matter — it's driven by a desire for connection

[25:00] Pushback addressed: will believing you're enough make you lazy, entitled, or narcissistic? No — Enoughness is not the same as self-esteem

[25:30] Enoughness is a neutral, solid ground — you can feel bad about a mistake and still feel like enough as a person

[26:00] When you feel like enough: you can take criticism without your value collapsing; apologize without self-destruction; make mistakes and still belong

[27:00] Joy Lab Program Experiment for Enoughness — head to JoyLab.coach

[27:30] This is a collective experiment — to feel like enough, we have to offer that to others

[28:00] Closing wisdom from Lao-Tzu: "When you are content to be simply yourself and don't compare or compete, everyone will respect you."

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

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.

Find more mental health resources here.

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 menstruation and seasonal changes). The practical thread through all three is the same: manage energy, not time. Notice your rhythm and do your best to honor what your body is telling you.

Note: This is an encore episode, originally aired during Joy Lab's Roots of Resilience Series (Element: Resilience). It's replaying here to close the month of Re-Creation because it goes straight to the biological foundation of why rest and recreation aren't optional extras — they are literally built into your body. As Aimee puts it in her intro: these rhythms are not something to fight. They're something to come home to.

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 App.

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).

Listen & follow the Joy Lab Podcast on your favorite listening app:

Spotify | Apple | YouTube

Full transcript here

Sources and Notes:

• Joy Lab Experiments: 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:
  • Joy Lab Podcast #13 (The Roots of Resilience) This episode is a broad overview of what we'll be talking about over the next 9 episodes. It's a really helpful summary!
  • Roots of Resilience Series starts with episode #53: Roots of Resilience
• Chemistry of Calm (Dr. Emmons' book referenced in this series)
• The 20 Minute Break (book)
• Linnaeus' Flower Clock
• How does the brain deal with cumulative stress? A review with focus on developmental stress, HPA axis function and hippocampal structure in humans
• Cumulative Stress and Health

Questions this episode was made for:

Q: Why do I crash mid-afternoon and feel like I can't focus no matter how hard I try?

A: That's your ultradian rhythm doing exactly what it's designed to do. This episode explains the 60-to-90-minute focus window, why pushing through leads to a steeper crash, and what a 15-to-20-minute break actually does to restore your brain's capacity.

Q: Could my sleep or stress problems be connected to my hormones being out of rhythm?

A: It's certainly possible. This episode walks through how cortisol fluctuates naturally across 24 hours, what happens when that pattern gets disrupted by chronic stress (including the classic 3 AM wake-up), and how protecting your sleep is the single most powerful thing you can do to help let your system rebalance itself.

Key moments:

[00:00] Aimee's intro to the encore: this episode closes the month of Re-Creation by grounding rest in biology — rhythms aren't optional, they're built in

[01:00] Welcome — the Element of Resilience, Roots of Resilience Series, third root: aligning with nature

[01:30] Henry: bio-rhythms might be the most important and most easily ignored root of resilience

[02:00] Natural world runs on cycles — plants and animals fall in line naturally; humans have the choice to ignore or fight them

[03:00] Inside the body: hormones, energy, focus, and mood are all directly shaped by these rhythms

[03:30] Depression can be a problem with internal timing — getting out of sync with bio-rhythms; Chronobiology and body-clock research: a booming field; SAD as a familiar example of seasonal rhythm

[04:30] Three rhythms to cover: ultradian (under 24 hours), circadian (24 hours), infradian (more than 24 hours)

[05:00] Ultradian rhythms: most overlooked, most ignored in the typical workday; What we do instead: push through, reach for sugar or caffeine, experiment with nootropics — when the body is asking for a break

[07:00] Henry: managing energy rather than time — noticing when you're fading and honoring it early before the crash

[08:00] Dr. Anders Ericsson's violinist study: comparing professional soloists with good-but-not-great performers

[10:00] The lesson: excellence came from tending to rhythms, not from fighting through them — more practice was possible because of better recovery

[10:30] Transition to circadian rhythms — sleep is the big one here

[11:30] Henry: sleep might be the best mood stabilizer available — the research is unambiguous; People with depression + sleep problems who improve their sleep double their chances of recovery

[12:00] People without depression who develop sleep problems double their risk of becoming depressed

[12:30] Cortisol fluctuates naturally over 24 hours — lowest during deep sleep, starts rising around 3–4 AM, peaks in morning, dips post-lunch, rises again mid-afternoon, declines through evening

[13:30] The post-lunch cortisol dip: a natural signal for rest, a walk, or a nap

[14:00] The HPA axis (hypothalamus, pituitary, adrenal): when this gets out of sync, depression can follow

[14:30] Aimee: the 3–4 AM cortisol surge — when under stress, that's exactly when people wake up and can't get back to sleep

[15:30] Mood problems can arise or worsen from fighting these natural cycles — enormous friction and energy wasted

[16:00] Ways to tap into circadian rhythm: notice the animals and nature around you — dogs, chickens, birds, flowers

[17:30] Light exposure: get bright light in the first 1–2 hours after waking; dim lights significantly in the evening

[18:00] In winter: dawn simulator or bright light device in the morning; 15-minute session around 5 PM to help set sleep timing

[20:00] Adrenal fatigue: when stress goes on long enough, adrenal glands become overtaxed — a state of profound depletion, controversial but real

[20:30] Possible connection to long COVID — a pattern Henry has seen clinically

[21:30] Infradian rhythms: cycles longer than 24 hours — less obvious but powerful when you become aware of them

[22:00] Two key infradian rhythms for mental health: menstruation and seasonal affective disorder

[22:30] Menstruation: predictable changes in mood, energy, and sleep — part of a sophisticated, elegant cycle

[24:30] Seasonal depression: root cause is the change in circadian rhythm — shorter days disrupt bio-rhythms

[25:00] Henry's short course on SAD: convince your body it's not the middle of winter — bright light early and late, fresh light foods, keep moving

[26:00] Closing wisdom from Lao-Tzu: "Nature does not hurry. Yet everything is accomplished."

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

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.

Find more mental health resources here.

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 those things when needed.

So, how come so many of us feel stuck in the swing between pathological productivity and then guilt when resting? We'll dig into the concept of idleness aversion — the deeply human tendency to detest doing nothing — and explains its evolutionary roots. We are wired to assess whether action is needed and to feel motivated when it is. That's not a flaw. The flaw is when that drive gets hijacked by external messaging that equates busyness with moral virtue and rest with weakness. Henry brings the neuroscience of mind-wandering: when the mind is allowed to wander, there's a kind of syncing up and rest that can happen, almost like rebooting a computer or closing all the apps on your phone. Far from being a waste, it's the precondition for efficient activation when you actually need it.

We'll get into some practical strategies to help you embrace more rest. For example, get a hobby that cannot be turned into a side hustle. Find a third place where people aren't doing anything productive. Let yourself daydream with a timer.

And if you're looking for the episode that followed this one when it played originally, here it is: From FOMO to GOMO: Discovering Freedom and Joy in The Choices We Make [ep. 224]

Note: This is an encore episode, originally aired during Joy Lab's Element of Fun. It's replaying here during the month of Re-Creation because rest and play go hand in hand — and if part of you felt a flicker of guilt pressing play on a podcast instead of doing something "productive," this episode is exactly what you need to hear. Preferably in a hammock. Not because you deserve it, but because you need it.

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 App.

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).

Listen & follow the Joy Lab Podcast on your favorite listening app:

Spotify | Apple | YouTube

Sources and Notes:

• Joy Lab Experiments: 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:
  • Are You Stuck in Joyless Urgency? [ep 222]
  • Where's Your Third Place? [ep. 171]
  • Sometimes I Just Sits... (the power of solitude) [ep. 74]
• Four Thousand Weeks by Oliver Burkeman
• Series on authenticity from our Joy Lab podcast:
  • Unmasking Your True Self: Exploring Authenticity and Awe [ep. 216]

  • The Truth Behind Your Thoughts And How to Calm Your Mind (encore) [ep. 141]

  • 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]
• Just think: The challenges of the disengaged mind (this is the study of people shocking themselves out of boredom)
• Chandola, T., Ling, W., & Rouxel, P. (2025). Are anxious Mondays associated with HPA-axis dysregulation? A longitudinal study of older adults in England. Journal of Affective Disorders, 389. Access here.

Questions this episode was made for:

Q: Why do I feel guilty when I'm not being productive, even when I know I need rest?

A: This episode names and traces the moral weight most of us carry around rest. There is a culturally reinforced message that busyness is virtuous and idleness is weak. We'll dig into the evolutionary roots of idleness aversion and the neuroscience of why consciously letting your mind wander is genuinely restorative, not a waste.

Q: Is it possible to actually retrain a stressed-out nervous system that's gotten used to constant productivity?

A: Yes, but it takes practice. It takes time to create new pathways and patterns. This episode explains how those neural pathways form and what gentle, practical steps (hobbies, third places, daydreaming, solitude) begin to build new ones.

Key moments:

[00:00] Aimee's intro to the encore: idleness aversion, the moral weight on rest, and the invitation to listen in a hammock — not because you deserve it, but because you need it

[02:00] Pathological productivity defined: on a spectrum from no productivity (feels bad for long, briefly good) to overwork (most of us have been there) to pathological productivity (causing harm, planting seeds of future illness)

[03:30] Work addiction as a real condition — as hard to break as any other addiction once it sets in

[05:00] Idleness aversion: the very common human tendency to detest being idle

[06:00] The evolutionary reason: we're wired to assess whether action is needed and motivated when it is — not pathologically lazy creatures by nature

[07:00] The paradox: we don't like idleness AND we want a reason to be busy — this sets us up for anxiety around rest and unconscious pathological productivity

[09:30] Getting comfortable with rest is a skill — we work on it here at Joy Lab

[10:00] The Anxious Mondays study. Finding: those who felt anxious on Mondays had elevated cortisol lasting at least two months. The twist: this continued even in retirees.

[12:00] We're training ourselves to be stressed by productivity, and the neural pathway outlasts the job

[13:00] The habit of being stressed by productivity — whatever the driver (money, pleasing others, excellence) — sets us up for long-term problems if we don't build in genuine downtime

[15:00] The moral layer on rest: the deeply warped message that idleness leads to evil, laziness, or poverty. Guru-culture messaging: the gist is that rest is morally weak and busyness is morally strong — and it's false

[16:00] The opposite of work is not evil — just as the opposite of play is not work but depression; we've gotten the opposites wrong

[17:00] Our inner wisdom calls us to play, rest, AND work — a rhythm we're wired to follow rather than fight

[19:00] The neuroscience of mind-wandering: Henry's image of the brain as a domed web of nodes and connections, always active

[21:00] During mind-wandering: everything settles; hyperactive areas rest; underactive areas come online; whole system syncs up; Like rebooting a computer or closing all apps — fresh starting place, more efficient activation when you need it

[24:00] Positive mind-wandering (playful, creative, inspiring) vs. rumination — similar states, very different outcomes

[25:00] Practice ideas: guided visualizations, set a timer and let yourself daydream creatively

[25:30] Get a hobby — something that cannot be turned into a side hustle, is not quantifiable, and just makes you smile

[27:00] Identify a third place with a relationship to rest: meditation class, library, quiet coffee shop — somewhere people aren't checking things off lists

[28:00] Oliver Burkeman, 4,000 Weeks: "In an age of instrumentalization, the hobbyist is a subversive"

[29:00] Find something you think is a waste of time and try it — birding, train spotting, stamp collecting; whatever your version of that is

[30:30] Oliver Burkeman closing: "Productivity is a trap... The day will never arrive when you finally have everything under control. But you know what? That's excellent news."

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

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.

Find more mental health resources here.

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 different for every person. Another thing we'll work to reframe in this episode is the culturally reinforced illusion that feeling better has to be just as heavy as feeling bad. The main strategy we'll lean on to go beyond these common obstacles is right in line with our Elements of Fun and Recreation... it's play! Truly, play is powerful.

Note: This is an encore episode, originally aired during Joy Lab's Element of Fun. It's replaying here during the month of Re-Creation because it grounds the science of play in some of the best research available — and because if you haven't heard it, now is exactly the right time.

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 App.

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).

Full transcript here

Sources and Notes:

• Joy Lab Experiments: 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 Episode #5 referenced: Let Go of Shoulds, Let In Fun
• More about Karl Popper (Also see: "Of Clouds and Clocks: An approach to the problem of rationality and freedom of man.")
• Maurice Sendak: https://www.sendakfoundation.org

FAQ

Q: I know I should do something fun but I just can't make myself — what's actually going on?

A: This episode names some main obstacles clearly: anhedonia (the inability to feel pleasure that is a red flag for depression), the belief that there's one logical fix waiting, metacognition blocking you from being present during play, and the fear of losing or not doing it right — and offers specific practical strategies for each one.

Q: Does healing from depression really have to be so heavy and hard, or can fun actually be part of it?

A: This episode makes the direct case that play is a legitimate healing tool, not a distraction from "real" work. There's good scientific evidence to support play as a valuable adjunctive tool to treat depression.

Key moments:

[00:00] Aimee introduces the encore: this episode gets practical about what blocks fun and how to get past it

[02:30] First obstacle: anhedonia — the inability to feel pleasure, one of the clearest red flags for depression

[03:00] The inertia problem: when you know you'd feel better if you played but can't get yourself to start

[04:00] Henry: no shame in needing something to get over the hump — medication or natural therapy as a bridge, not a failure

[05:00] "Fake it till you make it" — not denial, just good practice; changing what you do can move your mood

[06:30] Second obstacle: waiting for the one logical solution — the single cause bias that makes us believe there's one fix

[07:30] Karl Popper's clocks and clouds: clocks are tight, ordered, reducible; clouds are irregular and unpredictable

[08:00] Mental health is a cloud — but we keep trying to treat it like a clock (one diagnosis, one medication, one solution)

[09:00] Henry: the human brain is extraordinarily complex — one thing influences another influences another; the clock model just doesn't hold

[10:30] The way out of anxiety and depression is a little different for everyone — just like fun looks different for everyone; C.S. Lewis: "Have fun, even if it's not the same kind of fun everyone else is having."

[12:00] The clouds complexity is actually empowering: opening to more than one solution puts the power back in our hands

[13:00] Third obstacle: metacognition — thinking about thinking — a useful skill that blocks fun when overused

[14:00] Henry: metacognition from a Buddhism and neuroscience conference — observing yourself as a thinker, one of the main benefits of mindfulness

[16:00] Aimee: metacognition can block you from starting to play AND take you out of it once you're there

[18:00] Ted Lasso and Danny Rojas getting the yips — a vivid example of how overthinking destroys play even for the most joyful players

[21:00] Preparing for fun: anticipation is part of the enjoyment — let yourself get excited in advance

[21:30] Simple preparation: take a break from the phone or computer for an hour or two before a fun event

[24:00] Strategy: pick a playful activity you did as a kid and do it for two or three minutes today; Don't overthink it — the activity is already part of you; just uncover it

[25:00] Carl Jung: "The small child is still around and possesses a creative life which I lack, but how can I make my way to it?" — engaging in childhood play was Jung's own answer

[27:00] Grounding practices and movement: research supports releasing fear, tension, and feeling more connected through physical grounding

[28:30] Playful movement: fuller breaths, better digestion, reduced muscle tension, reduced fatigue — worth every minute

[29:30] Henry: you can be less tired by expending more energy — paradoxical but true, and even one minute of movement can shift how you feel

[30:00] Letting go of the outcome — the hardest obstacle, especially for overachievers and the competitive

[32:30] Aimee: when you're not afraid to lose, the world opens up — you can play more, trust more, even love more

[33:00] The path to feeling better doesn't have to be as depressing as how you've been feeling — the remedy doesn't have to always be bitter

[33:30] Aimee's clubhouse story: caring for her mom with Alzheimer's, a hard week of financial and planning details, too much parenting

[35:30] This was different from Netflix or a formal meditation — it was a fun break, and it created an upward spiral

[37:00] Maurice Sendak on play: "It is through fantasy that children achieve catharsis. It's the best means they have for taming wild things."

[37:30] Adults need this catharsis too — let's take fun more seriously as a tool for healing and for taming our wild things

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

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.

Find more mental health resources here.

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), and when people engage in play, self-reported depression decreases.

We'll dig into this more as we look more at the neuroscience of play and how it hits the dopamine system directly and promotes BDNF (brain-derived neurotrophic factor, or what Henry calls Miracle-Gro for the brain), which supports the growth and survival of new neurons. Expect to come away with some inspiration and motivation to return some play into your life. As play researcher Dr. Brian Sutton-Smith noted "For decades there has been this assumption that children played and adults didn't. That's rubbish."

Note: This is an encore episode, originally aired during Joy Lab's Element of Fun. It's replaying here during the month of Re-Creation because it grounds the science of play in some of the best research available — and because if you haven't heard it, now is exactly the right time.

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 App.

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).

FAQ

Q: Is there actually science behind play being good for mental health, or is that just feel-good advice?

A: The science is substantial! This episode explores highlights from neuroscience to epidemiological findings that support play as a real tool to improve mild to moderate mental health issues.

Q: I'm depressed and have no motivation to do anything...can play actually help?

A: Research shows that when people engage in play, self-reported depression decreases and a sense of agency increases. This episode explains the physiological mechanisms (dopamine, BDNF) and makes the case for why play is a legitimate mental health tool, not a luxury. With that said, it is essential to pair adjunctive strategies like play with care from your doctor or a mental health professional.

Key moments:

[00:00] Aimee introduces the encore: why this episode was chosen for Re-Creation month — it grounds the science of play

[01:30] Dr. Brian Sutton-Smith: "The opposite of play is not work — the opposite of play is depression."

[02:00] Play and depression are inversely correlated; Play and internal locus of control: playing more is associated with stronger sense of agency over your life

[03:00] Weak internal locus of control is associated with depression — and play builds the opposite; When people engage in play, self-reported depression decreases — whether depression came first or play loss came first

[04:00] Play can be used as a treatment tool for depression — not a replacement for other care, but a real contributor

[05:00] Physiological mechanisms: play hits the dopamine system — loss of pleasure (anhedonia) is one of the two key criteria Henry looks for in depression; Play boosts creativity channels in the brain, tones down the stress/autonomic nervous system, helps release pent-up negative emotions; Most importantly: play grows our sense of connection — because we almost always play with others

[07:00] Giant kangaroo rats: even solitary mammals have social neighborhoods and share resources — they aren't truly solitary; Humans have bought into the lone-wolf, self-made, solitary-BS story — which is actually bad for survival

[08:30] When we don't have playmates and don't play, emotional health suffers — overwork alone without play is a recipe for depression and anxiety

[10:00] Neurogenesis: the brain makes new cells throughout life, even in the last weeks of terminal illness; New brain cells need to branch out and connect with other cells or they wither and die — a powerful analogy for humans

[11:30] BDNF: brain-derived neurotrophic factor — Henry's "Miracle-Gro for the brain" — facilitates this growth

[12:00] Key factors that promote BDNF: diet (bright colors, omega-3s, not too many calories); moderate aerobic exercise

[13:00] Enriched environment: in rats — a maze challenge, toys to play with, and playmates; not so different for humans

[14:00] Social connection: even just another rat in the cage makes a difference

[14:30] Age matters — but here's the twist: old rats who got to play with other old rats showed more BDNF and neurogenesis than young rats who exercised vigorously, ate perfectly, and did everything "right"

[15:30] Social play overrides age — that is remarkable, and it counters all the "work harder, go faster" messaging

[16:00] Growing research on work and wellbeing: many people in the US overwork without increased productivity or measurable benefit to anyone

[16:30] People are happiest on federal holidays — including retirees who don't work; federal holidays create more chances to be with others, in public spaces, not working

[21:00] The Right to Be Lazy — Paul Lafargue's old essay on our dis-ease with rest; This is not a new problem — thousands of years old — and the goal this month is some unproductive, nourishing progress

[22:30] Legitimate structural reasons why play is hard: overwork to survive is a public health crisis — and that needs policy solutions

[23:00] But a big part of dismissing play is also belief: it's a luxury, it's immature, we need to go it alone

[24:00] Closing wisdom from Dr. Brian Sutton-Smith: "For decades there has been this assumption that children played and adults didn't. That's rubbish."

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

Full transcript here

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.
• Series on authenticity from our Joy Lab podcast:
• 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]
• More on Dr. Brian Sutton Smith from the National Institute for Play.
• Merz, J. & Osberg, L. (2006). Keeping in touch: A benefit of public holidays. Access here.
• Rosso, L. & Wagner, R. (2021). Causal Effect of Public Holidays on Economic Growth. Access 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.

Find more mental health resources here.

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 December), where we tap more into our rest and activity cycles by doing less and nourishing more. With that in mind, we'll play some encore episodes that will help you tap into play, rest, and nourish. We'll be back September 1 with new episodes!

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 (get your 7-day free trial!). 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).

Listen & follow the Joy Lab Podcast on your favorite listening app:

Spotify | Apple | YouTube

Full transcript here

Sources and Notes for our Element of Confidence:

• 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. Start your 7-day free trial now.
• Csikszentmihalyi, M. (1990). Flow: The psychology of optimal experience. Harper & Row.
• Eberle, S. (2014). The elements of play: Toward a philosophy and definition of play. Access here.
• Farley, A., Kennedy-Behr, A., & Brown, T. (2021). An investigation into the relationship between playfulness and well-being in Australian adults: An exploratory study. Access here.
• Halpin, M., et al. (2025). When Help Is Harm: Health, Lookism and Self-Improvement in the Manosphere. Access here.
• Lackey, N. Q., et al. (2021). Mental health benefits of nature-based recreation: a systematic review. Access here.
• Smith, B. S. (2001) The ambiguity of play. Harvard University Press.
• 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]
• Align with Nature and Your & Your Rhythms (ultradian, circadian, & infradian) [ep. 139]
• More on inspiration and goal-setting:
  • 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]
• About turning your passions into work: When Your Life Passions Become Obsessions [ep. 208]

Common Questions:

Q: Why does rest and play feel so hard to justify when there's always more to do?

A: Because we've been sold the message that rest is laziness and optimization is a moral win. This episode names that cultural conditioning directly, explains the biological necessity of rest and activity cycles, and reframes play as a genuine act of wellness and even resistance.

Q: What does play actually look like for adults and why does it matter for mental health?

A: This episode introduces phantasmagoria, flow, and self-forgetfulness as frameworks for understanding why play is not optional. Play helps dissolves self-monitoring, reduces stress, builds resilience and empathy, and reconnects us to intrinsic motivation. One practical strategy is to play for just two minutes per day, no devices, doing something that was fun when you were a kid.

Key moments:

[00:00] Welcome to the Element of Recreation — and the shift to "re-creation," with the hyphen intentional

[00:30] Joy Lab's ease-phase rhythm: August, December, April — doing less, nourishing more, honoring cycles of rest and activity

[01:30] Henry: we treat bodies and minds like machines that should run at peak capacity all the time

[02:00] Nature runs on rhythms — seasons, tides, circadian cycles, hormone cycles — and so do we

[03:30] We were taught that resting is laziness, that not optimizing is wasting time — and it's exhausting and eventually counterproductive

[04:00] When we honor natural rhythms and take real breaks, energy and creativity return

[05:00] Re-creation as coming back to our foundation — no additional fixes needed; goodness is already here

[05:30] The wellness industry's relentless optimization is built on a "tiny blueprint" — a marketable version of you designed to sell products. It only works if you believe you're a product, not a person

[07:00] Henry: the trillion-dollar self-help industry thrives on one message — you are not good enough

[07:30] The impossible standard: lose weight but have you optimized your BMI? Improve habits but have you perfected your sleep routine?

[08:00] Rooted in shame and self-rejection — the core message being "you're not okay as you are"

[09:30] Roger Abrahams: we've turned building a self into a kind of religion — self-possession, self-fashioning, self-expression as sacred moral acts

[11:00] Henry: authentic self-creation vs. creating a self for external approval — the difference that matters

[12:00] For marginalized communities, the pull to conform is especially strong — stepping back from optimization as an act of resistance

[13:30] Aimee introduces phantasmagoria — a concept from play researcher Dr. Brian Sutton-Smith

[14:00] How kids play in wild, imaginative, sometimes dark ways — and why it's usually normal, not a red flag

[17:30] Why kids do this: to deconstruct reality, work through feelings, explore what's unfair or scary in a complex world

[18:00] Sutton-Smith and Derrida: if the world is a text, play is our response — we are both audience and co-author

[18:30] Phantasmagoria as processing strategy: supports psychological resilience, empathy, curiosity, critical thinking

[19:30] Dr. Fred Donaldson: "Children learn as they play. Most importantly, in play, children learn how to learn."

[20:00] Adults do the same — we've licensed phantasmagoria into tiny socially acceptable pockets: Halloween, Burning Man, horror movies, fandom

[20:30] When play is so rare, those pockets can get extreme — we need to bring play back into daily life in healthy amounts

[21:00] Carl Jung: "The small child is still around and possesses a creative life which I lack, but how can I make my way to it?"

[22:00] Play ideas: gardening, LARPing, woodworking, art, acting, board games, writing, cooking, music, sports with less attachment to winning

[22:30] Starting question: what's one way of playing from your childhood that if you tried for two minutes today would offer some recreation?

[23:30] Henry on what happens when we become adults: we lose permission to play without purpose or imagine without constraints

[24:00] The playful mind is resourceful — in play, we access parts of the brain that don't activate during striving or self-judgment — not a waste of time; accessing our deepest capacities

[26:00] Re-creation is mostly social — not solitary self-optimization but self-forgetfulness and connecting

[26:30] Self-forgetfulness (Ep. 270): looking up from negative preoccupation with self, going beyond ourselves [ADD LINK]

[27:00] Dr. Mihaly Csikszentmihalyi's flow: loss of self-consciousness, forgetfulness of other realities — the adult version of play

[27:30] Playfulness research on adults: higher purpose in life, positive relations, resilience, more positive emotions — even when adults are forced to play

[28:30] The practice: two minutes per day, no devices, authoring your own experience

[29:00] Then make it a little more social: invite a friend, shoot baskets in a public park, join a club

[31:30] Henry: what happens when you're truly at play — you stop thinking about yourself; the inner critic quiets, anxiety settles, you're just present

[35:00] Check in after playing: how do you feel emotionally, cognitively, physically? Identify what nourishes you

[35:30] This month: replay of key past episodes; Joy Lab Program members get weekly short visualization and meditation experiments

[36:00] Closing wisdom from Carl Jung: "The creation of something new is not accomplished by the intellect, but by the play instinct..."

Like and follow Joy Lab on Socials:

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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.

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'll dig into strategies like psychological flexibility: the ability to be present with thoughts, feelings, and sensations without letting them stop you from doing what matters. With that flexibility, we can shift from self-focused attention (consumed by what others are thinking, picking apart your own performance in real time) to task-focused attention. Self-focused attention takes the prefrontal cortex partially offline and redirects computing power to threat-detection and self-monitoring. Shifting attention to the task brings it back online. You think more clearly. You respond more flexibly. You perform closer to the level you're actually capable of.

The practice is simple to describe and genuinely hard to do: when you notice self-focused attention taking over, pause, ask "What does this moment call for?" and do the next best thing, imperfectly. You'll get pulled back into self-monitoring. That's okay. That's actually the practice. That's where the real strength is built.

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 (get your 7-day free trial!). 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).

Listen & follow the Joy Lab Podcast on your favorite listening app:

Spotify | Apple | YouTube

Sources and Notes for our Element of Confidence:

• 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. Start your 7-day free trial now.
• Episodes in this series:
  • Not Feeling Confident & Want to Know How to Increase Confidence In Yourself? Start By Seeing Confidence as Trust, Not a Feeling [ep. 273]
  • Building Confidence with Mindful Acceptance (even when anxiety, self-doubt, & the harsh inner-critic show up) [ep. 274]
  • You Are Not Your Thoughts: Cognitive Defusion for Confidence & to Change Your Relationship With Self-Critical Thoughts [ep. 275]
  • Confidence, Motivation, & Values: Focusing on Direction, Not Perfection [ep.276]
  • Self-Focused vs. Task-Focused Attention & How Great Things Are Done by a Series of Small Things[ep. 277]
• Book: The Confidence Gap by Russ Harris, PhD

• Book: Confidence Culture by Shani Orgad, PhD & Rosalind Gill, PhD

• Bandura. Self-efficacy: Toward a Unifying Theory of Behavioral Change. Access here.

• Baumeister et al. Does High Self-Esteem Cause Better Performance, Interpersonal Success, Happiness, or Healthier Lifestyles? Access here.

• Donnelly et al. Do people know how others view them? Two approaches for identifying the accuracy of metaperceptions. Access here.

• Hayes et al. Acceptance and Commitment Therapy as a Unified Model of Behavior Change. Access here.
• More about Victor Frankl's work from VFIA.

Full transcript here

Common Questions:

Q: How do I actually start building confidence when I don't feel confident at all?

A: Start with small committed actions (not big goals) that are aligned with your values and take those small actions even when you feel doubtful or uncomfortable. These small actions are the most important starting point, they collect evidence your nervous system can learn from (I can do it!), and the feeling of confidence can follow those small actions.

Q: Why does my anxiety get worse when I'm in the middle of doing something I care about?

A: That's self-focused attention. Your energy and focus gets redirected from the task to self-monitoring and threat-detection; this episode explains the neuroscience, introduces the shift to task-focused attention, and gives you a simple one-question reset to bring your prefrontal cortex back online.

Key moments:

[00:00] Welcome to the final episode of the Confidence series — committed action, the last step

[00:30] Recap of the series: Ep. 274 (being with discomfort), Ep. 275 (unhooking from thoughts), Ep. 276 (clarifying values) — now it's time to act

[01:00] Quoting Dr. Russ Harris: "The actions of confidence come first; the feelings of confidence come later."

[01:30] Henry: up until now, we've done the inner work — now it's time for the outer work

[02:00] Committed action: moving toward what matters even when uncomfortable, doubtful, or uncertain

[02:30] ACT's psychological flexibility: being present with thoughts, feelings, and sensations without letting them stop you

[03:30] The amygdala learns through action: "Oh, I just handled that. This isn't as dangerous as I thought." Over time the alarm quiets — not because you forced it, but because you gave it evidence that you can do hard things

[04:30] Aimee: psychological flexibility is at the heart of courage and confidence — it's not the absence of self-doubt, it's the ability to be with it

[06:00] Experiencing anxiety during a task is not a reliable predictor of performance — that is liberating

[07:00] The real performance problem: not the anxiety, but the anxiety about the anxiety — self-focused attention

[07:30] Self-focused attention: running assessments about being judged, picking apart your performance in real time, obsessing over the shaky voice or red patches

[08:00] Russ Harris's hands-over-eyes metaphor: your thoughts are your hands — self-focused attention is covering your eyes with them

[09:30] Cognitive defusion creates the space — unhook from the thoughts, shift attention to the task

[10:00] The task-focused question: "What does this moment call for? What can I do right now?"

[11:00] Self-focused attention takes the prefrontal cortex partially offline; shifting to task-focused attention brings the prefrontal cortex back online — clearer thinking, more flexibility, better performance

[12:30] You don't have to wait until self-critical thoughts stop — you can have them AND shift your attention to the task

[14:00] You'll get pulled back into self-focus — that's okay; that's another repetition, another chance to reset

[15:30] This is why Joy Lab's experiments lean on mindfulness — the practice of returning attention is the whole skill

[16:00] Rather than big hairy audacious goals — work on what we've already built: defusing thoughts, clarifying values, task-focused attention

[17:30] As confidence builds in one area, it spreads to others — "I can do hard things" becomes a foundation

[19:00] Confidence is not a destination — it's an ongoing practice; some days self-doubt is louder, and the practice is showing up anyway

[20:00] Dr. Anne Wilson Schaef: "Perfectionism is not a quest for the best. It is a pursuit of the worst in ourselves."

[20:30] Small imperfect actions are part of the best of who we are — that resilient nature to take small steps that build

[20:45] Joy Lab final Experiment for the Element of Confidence is available

[21:00] Closing wisdom from Vincent van Gogh: "Great things are done by a series of small things brought together."

Like and follow Joy Lab on Socials:

Instagram

Linkedin

Facebook

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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.

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 , confidence and motivation start to run on fumes. Or, if you try and fail, then your confidence and motivation can collapse. This episode offers a more durable foundation for your confidence and motivation to be built on: your values.

When you ground your confidence in your values rather than your performance, the question shifts from "Did I nail it?" to "Did I show up in alignment with what matters to me?" We'll dig into some practical values-clarification exercises to help you identify your values and follow-up next episode with how to take action.

Here's the list of values from Dr. Brene Brown that we referenced: https://brenebrown.com/resources/dare-to-lead-list-of-values/

Note: This episode includes a brief reference to gun violence at 3:30. You can skip to 4:50 or 6:00 to avoid that section.

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 (get your 7-day free trial!). 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).

Common Questions & Mental Health Tips from this Episode:

Q: What do my values have to do with building confidence?

A: When confidence is anchored in values rather than performance and external approval, it becomes something you practice daily rather than something you achieve once and lose the next time you fail; this episode explains the shift and offers a twist on Viktor Frankl's three-category framework for identifying your own values.

Q: How do I figure out what my values actually are and not what I think they should be?

A: This episode offers a practical exercise using a twist on Viktor Frankl's categories (what you love to give, what you love to receive, what you stand up for). Henry also gives specific guidance on noticing when you're answering authentically vs. answering how you think you should.

Key moments:

[00:00] Content note: brief reference to gun violence at 3:30 — skip to 4:50 or 6:00 to avoid

[00:30] Welcome back to the Element of Confidence — introducing values clarification as the next step

[01:00] How confidence gets built on external factors: performance, "shoulds," what others think of us. This creates fragile confidence that's dependent on outcomes, approval, hitting specific standards

[02:00] The shift: grounding confidence in values rather than performance

[03:00] Values are not something you achieve — they're something you live from, an ongoing practice

[03:30] Henry's story: asked to speak to a community deeply shaken by a school shooting [note: gun violence reference here — skip to 4:50 to avoid]

[04:50] Henry's internal shift: moving from "do I have the expertise?" to "how can I show up with compassion?"

[05:30] The result: compassion-based confidence doesn't require perfection, it requires alignment

[06:00] When you're grounded in values, the question isn't "did I nail it?" — it's "did I show up with care?"

[07:00] Defining values: the compass, not the destination — many of Joy Lab's Elements of Joy are values

[07:30] Aimee shares the ACT (Acceptance and Commitment Therapy) definition of values from Wilson and DuFrene — and why it's worth unpacking

[08:00] Values are freely chosen — not what we've been told should matter, but what actually does

[08:30] Values are verbally constructed and flexible — not rigid, not locked to immediate consequences

[09:00] Values make effort more meaningful — the effort itself matters, not just the outcome

[09:30] Intrinsic engagement: when we act in alignment with values, that alignment itself is reinforcing

[10:30] Values-based motivation is more sustainable — you don't have to feel confident to act, or achieve a goal to know you're doing something that matters

[11:30] Values-based motivation is more durable: outcomes are unpredictable; your values aren't

[12:30] Values are not meant to become another "should" — they're for direction, not perfection

[13:00] Henry coins it accidentally: "Values are for direction, not perfection" — Aimee immediately wants it on a T-shirt

[14:00] The exercise: Viktor Frankl's three categories of values with a Joy Lab twist

[14:30] Creative values: what do you love to give? Ways you contribute your talents to the world

[15:00] Experiential values: what do you love to receive? What you love to witness or be part of

[15:30] Attitudinal values: what do you stand up for? What you hold onto when things are hard

[16:30] How to do it: three lists, pen and paper, free write — then look for themes that point to values

[17:30] Some things that give you knots in your stomach may not align with your values at all — useful information

[18:00] Things that do align with your values: worth pushing through the discomfort for

[18:30] Henry: your values are yours — not your parents', your culture's, or what you think you should have

[19:00] Notice if you're answering authentically or answering how you think you should — pause and ask "what do I actually care about?"

[19:30] Values are not static — how Henry values compassion at 60 is different from how he valued it at 30

[20:00] Don't let values become another source of self-judgment — they're a direction, not a performance standard

[21:30] This is what confidence grounded in values actually looks like: commitment to the direction, self-compassion when you fall short

[22:30] Preview of next episode: taking action — bring your values lists, we'll put them to work

[23:30] Closing wisdom from Dr. Howard Thurman: "Don't ask what the world needs. Ask what makes you come alive, and go do it. Because what the world needs is people who have come alive."

Full transcript, sources and links mentioned: https://www.joylab.coach/podcasts/joy-lab-podcast/episodes/2149229954

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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.

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 this episode, explore why they rise up, and introduce some practical tips and strategies to help you work with them. These powerful mental health tips will help create some space between you and your thoughts, helping you to take actions that build your confidence.

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 (get your 7-day free trial!). 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).

Sources and Notes for our Element of Confidence:

• 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. Start your 7-day free trial now.

• Episodes in this series:
  • Not Feeling Confident & Want to Know How to Increase Confidence In Yourself? Start By Seeing Confidence as Trust, Not a Feeling [ep. 273]
  • Building Confidence with Mindful Acceptance (even when anxiety, self-doubt, & the harsh inner-critic show up) [ep. 274]
  • You Are Not Your Thoughts: Cognitive Defusion for Confidence & to Change Your Relationship With Self-Critical Thoughts [ep. 275]
• Related episodes:

  • How to Calm the Mind & Not Feed the ANTs (Automatic Negative Thoughts) [ep. 264]

  • Rumination: What It Is and How to Break Free From It [ep. 205]

  • Imposter Syndrome is a Myth [ep. 175]

  • What Imposter Syndrome Really Is [ep. 276]

• Book: The Confidence Gap by Russ Harris, PhD
• Book: Confidence Culture by Shani Orgad, PhD & Rosalind Gill, PhD

• Bandura. Self-efficacy: Toward a Unifying Theory of Behavioral Change. Access here.

• Baumeister et al. Does High Self-Esteem Cause Better Performance, Interpersonal Success, Happiness, or Healthier Lifestyles? Access here.

• Donnelly et al. Do people know how others view them? Two approaches for identifying the accuracy of metaperceptions. Access here.

• Hayes et al. Acceptance and Commitment Therapy as a Unified Model of Behavior Change. Access here.
• More about Victor Frankl's work from VFIA.

Full transcript here

Common Questions & Mental Health Tips from this Episode:

Q: How do I stop self-critical thoughts from taking over right before something important?

A: This episode teaches cognitive defusion, a practice from Acceptance and Commitment Therapy (ACT) that loosens the grip self-critical thoughts have on you without fighting or suppressing them; two specific techniques that we added in this episode (the "thank you, brain" method and psychological distancing) give you practical tools to use in the moment.

Q: What's the difference between managing stress and actually changing my relationship with difficult thoughts?

A: Stress management techniques are like inner tubes that are genuinely helpful for keeping your head above water. Cognitive defusion goes deeper, shifting you from reactive management to a more fundamental change in your relationship with the thought; this episode explains the distinction and why both have a place.

Key moments:

[00:00] Welcome back to the Element of Confidence — introducing cognitive defusion as this episode's core skill

[01:00] Sometimes thoughts aren't peaceful branches on a stream — they're the Bunker Hills Wave Pool, circa late '80s

[02:30] The lifeguard metaphor as an upgrade to the peaceful river observer — seasoned, present, with a broader view

[03:00] The kinds of thoughts that come in like waves: "I'm never gonna get this. I'll embarrass myself. I always screw up. Everyone will think I'm an imposter."

[03:30] When thoughts overwhelm: stress response surges, the only thought becomes "how do I get out of this?"

[03:45] Reminder: if thoughts are feeling truly overwhelming, reaching out for extra support — therapist, NAMI helpline, 988 — is always an option

[04:30] When we stop fusing with or fighting thoughts, they start to get smaller over time

[05:30] How fusion works physically: heart rate rises, palms sweat, decisions made from the fused belief

[06:00] The thought is not reality — it's neural activity generated by past experience, fear, or ingrained patterns

[06:30] Cognitive defusion: loosening the grip, creating space between you and the thought

[07:30] Defusion vs. positive thinking or cognitive restructuring: this doesn't fight the thought, it changes the relationship with it

[08:30] Aimee introduces self-as-content vs. self-as-context from ACT

[09:30] Stress management as inner tubes: helpful for riding waves, but you're still in the pool managing the waves

[10:00] Self-as-context: the lifeguard — noticing "I've seen that wave before," seeing the bigger picture, able to take wiser action

[10:30] From the lifeguard perspective: "The waves are uncomfortable, but they'll die down" — and you can give yourself true support

[11:30] Henry: stress management is great and important — AND it keeps us in reactive mode; defusion is a different level

[13:30] Henry on perfectionism and defusion: if you believe you need to be perfect to be confident, you'll become hypervigilant about thoughts

[14:30] The truth: you don't have to be perfect; when you accept doubt and mistakes as normal, imperfect thoughts become no big deal

[15:00] Aimee: strategies for defusion — not to dispute the thought, but to notice it and loosen its grip

[17:00] Strategy 1 — Psychological distancing: "I'm noticing that I'm having the thought that..." instead of just "I'm going to blow it"

[19:00] Adding levity: say the phrase in the silliest voice you can — trailer narrator, romance novel narrator, sports commentator

[20:00] Henry introduces Strategy 2 — "Thank you, brain"

[20:30] How it works: immediately positions you as observer; paradoxically accepts rather than fights; carries humor that defuses in the moment

[22:30] Aimee: this is not about forcing a feeling or suppressing thoughts — it's about letting them matter less

[23:00] Connection to last Element (Humility) and right-sizing: letting thoughts take up the space they need, no more, no less

[23:30] Preview of next episode: values — what we care about, so we can choose where to put our energy and take action toward confidence

[23:45] Closing wisdom from Eckhart Tolle: "The mind is a superb instrument if used rightly. Used wrongly, however, it becomes very destructive... It is not so much that you use your mind wrongly — you usually don't use it at all. It uses you."

Like and follow Joy Lab on Socials:

Instagram

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Facebook

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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.

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 the voice that pretends to be accurate self-assessment but is usually something absorbed from a critical adult long ago and we've just pressed play on ever since. The three key questions Henry raised for distinguishing the harsh inner-critic from your true voice are:

1. Does it attack?
2. Does it use fear and shame?
3. Is it absolute or extreme?

If the answers is "Yes" to any of the above, then that's your inner-critic. Your authentic voice is gentler, clearer, and never tries to motivate through fear or shame. Simply acknowledging the difference can take the power away from the inner-critic.

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 (get your 7-day free trial!). 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).

Listen & follow the Joy Lab Podcast on your favorite listening app:

Spotify | Apple | YouTube

Full transcript available here.

Sources and Notes for our Element of Confidence:

• 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. Start your 7-day free trial now.

• Related episodes about imposter phenomenon:
  • Imposter Syndrome is a Myth [ep. 175]
  • What Imposter Syndrome Really Is [ep. 276]

• Book: The Confidence Gap by Russ Harris, PhD
• Book: Confidence Culture by Shani Orgad, PhD & Rosalind Gill, PhD

• Bandura. Self-efficacy: Toward a Unifying Theory of Behavioral Change. Access here.

• Baumeister et al. Does High Self-Esteem Cause Better Performance, Interpersonal Success, Happiness, or Healthier Lifestyles? Access here.

• Donnelly et al. Do people know how others view them? Two approaches for identifying the accuracy of metaperceptions. Access here.

• Hayes et al. Acceptance and Commitment Therapy as a Unified Model of Behavior Change. Access here.
• More about Victor Frankl's work from VFIA.

Common Questions:

Q: How do I stop my fear and self-doubt from getting in the way every time I try something new?

A: This episode introduces mindful acceptance, the skill of noticing uncomfortable feelings like fear, doubt, and embarrassment without fighting or avoiding them, so they don't hijack your actions. With this skill, the focus doesn't have to be about making the feelings go away, it's more about learning to move forward while they're present.

Q: How do I know if the critical voice in my head is giving me useful information or just tearing me down?

A: Here are some important point to help you distinguish your harsh inner critic from your true voice: The inner critic attacks, uses fear and shame as motivation, and deals in absolutes. Your true voice is gentler, more nuanced, and never tries to hurt you.

Key moments:

[00:00] Welcome back to the Element of Confidence — recap of last episode's definition: confidence as trust and willingness to act

[00:30] How we'll build confidence: Mostly Acceptance and Commitment Therapy (ACT) strategies and Dr. Russ Harris' framework

[01:00] First step: mindful acceptance — noticing rather than judging, allowing rather than fighting

[01:30] What we're accepting: the uncomfortable feelings that arise when we wish we felt confident — nervousness, embarrassment, fear

[02:30] Henry: acceptance is not resignation and not agreement with the anxiety

[03:00] What acceptance actually is: "I notice I'm feeling anxious. I'm going to take action anyway."

[03:30] The bus metaphor: fear and self-doubt are passengers — they don't need to drive

[04:00] Why this matters: confidence doesn't come from feeling good first; it comes from acting despite not feeling good

[04:30] Aimee's fellowship interview story: knowing all the behavior change theory, then getting a question about Boston housing

[05:00] Pterodactyls, not butterflies — the full physical panic experience

[05:30] Thirty minutes of talking to suppress the feelings, which only made them worse — the fellowship did not come through

[06:30] Henry shares his own story: giving a large talk despite genuine anxiety, using mindful acceptance in real time

[07:30] What shifted during the talk: nervousness moved to the background, attention shifted to connection with the audience

[08:00] Genuine confidence appeared — not because anxiety was gone, but because he was succeeding despite it

[08:30] Mindful acceptance doesn't mean not feeling uncomfortable — it means seeing clearly and choosing your actions anyway

[09:30] The performance bell curve: a little anxiety is actually good for performance; fighting it isn't the goal

[10:30] Experiential avoidance: using effort to suppress uncomfortable thoughts, emotions, and sensations to feel safer short-term

[11:00] The Good Place medium place metaphor: warm beer and marching band music — feeling safe but not really living

[11:30] How avoidance is protective in the short term but reinforces the idea that you can't handle the situation

[12:30] Irony of avoidance: it boosts the scary power of what we're avoiding; the world gets smaller, anxiety increases

[13:00] The brain is blunt — it can't fully distinguish fear of survival from fear of public speaking or starting a new career

[13:30] We have to train a willingness: not enthusiasm for discomfort, but openness to experiencing it as part of skill-building

[14:00] Henry: avoidance accumulates — the thing avoided gets bigger and scarier, and you sacrifice what you actually wanted

[15:00] Social anxiety is up in recent years — fear of rejection is one of the most common mental health challenges

[16:00] The brain doesn't distinguish social threats from survival threats — the amygdala alarm sounds equally loud

[16:30] You can train your nervous system: every small forward step builds a new neural pathway and builds confidence

[17:30] Naming the inner critic: the harsh, self-critical voice that rides along during experiential avoidance

[18:00] Aimee's dual monologue during the fellowship interview — speaking outward and critiquing herself inward simultaneously

[19:30] The inner critic may sometimes have useful information — and that's worth extracting

[20:00] When the information is useful (you don't have the skill yet) versus when it's just harsh and paralyzing

[20:30] The inner critic is usually a voice absorbed from a critical adult long ago — pressed play on ever since

[21:30] Mindful acceptance: notice the voices, accept they're here, create space and retain energy rather than getting wrapped up

[22:00] Henry: the key to working with the inner critic is simply realizing it's not you

[22:30] Your authentic voice is gentler, clearer, and never tries to motivate through fear or shame

[23:00] How to identify the inner critic: Does it attack? Does it use fear and shame? Is it absolute or extreme?

[24:00] Your true voice is nuanced: "This is hard. I'm learning. I'm not there yet."

[24:30] Once you recognize the inner critic, something shifts: "Ah, there's that voice again" — like a neighbor's dog barking

[25:00] Extract any grain of truth, let the inflated story go, and move forward

[26:00] Mindful acceptance: notice the voice, accept it's there, but don't accept what it says — and move forward anyway

[26:30] Questions for identifying inner critic vs. true voice — in the show notes and in the Joy Lab Program Experiment

[27:00] Preview of next episode: working more with the thoughts that rise up — what to do after you notice them

[27:30] Three closing pieces of wisdom: Jon Kabat-Zinn on being awake, Carl Jung on the terror of full self-acceptance, Carl Rogers on the paradox that makes change possible

Like and follow Joy Lab on Socials:

Instagram

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Facebook

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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.