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

p.s. This isn't about the 1991 movie, Backdraft (though who doesn't love a De Niro flick?!).

Key Takeaways (see full transcript below):

• Love reveals anything unlike itself... the brain is wired to present all the ways we haven't been compassionate.
• We have been trained to be hard on ourselves. That means it's logical if backdraft is coming up for you. The only antidote is self-compassion.
• Note that if you're experiencing a lot of backdraft, it is important to get support from a practitioner or trusted individual who can help you through.
• Three tips to consider to help ease backdraft:
  • Stop, then yield.
  • Feel it to heal it.
  • Name it to tame 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 Program.

Bonus: spread some joy and keep this podcast ad-free by donating (Joy Lab is powered by the nonprofit Pathways North and your donations are tax-deductible).

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

Spotify | Apple | YouTube

Like and follow Joy Lab on Socials:

Instagram | LinkedIn

Links Mentioned:

• Mindful Self-Compassion Program

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, we're talking about self-compassion. We're digging into that third aspect of self-compassion noted by researcher Dr. Kristin Neff, which is: common humanity vs isolation. The essence of this aspect includes the feelings of not belonging and feeling alone in our suffering. Dr. Neff describes this:

"Frustration at not having things exactly as we want is often accompanied by an irrational, but pervasive sense of isolation. As if 'I' were the only person suffering or making mistakes.

All humans suffer. However, the very definition of being human means that one is mortal, vulnerable, and imperfect. Therefore self-compassion involves recognizing that suffering and personal inadequacy is part of the shared human experience. Something that we all go through, rather than being something that happens to me alone."

In this episode, we'll work to break out of isolation and break out of these cycles of self-isolation.

About: The Joy Lab Podcast is an Ambie-nominated podcast that blends science and soul to help you cope better with stress, anxiety, and depression. It's hosted by integrative psychiatrist Dr. Henry Emmons and holistic mental health researcher Dr. Aimee Prasek.

The podcast is best paired with the Joy Lab Program.

Bonus: spread some joy and keep this podcast ad-free by donating (Joy Lab is powered by the nonprofit Pathways North and your donations are tax-deductible).

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

Spotify | Apple | YouTube

Like and follow Joy Lab on Socials:

Instagram | LinkedIn

Key Takeaways (see full transcript below):

• We have to acknowledge that there are external things in our lives that we have little control over. We have more leverage, more control over our inner experience.
• Self-compassion offers us an opportunity to stop fighting with our depression and anxiety.
• We have to hold ourselves and our pain with love to get relief.
• Social pain, the feeling of being left out, is literally painful, using the same pain circuitry as physical pain does. That means when we feel supported, our interpretation of pain will be reduced.
• Fight, flight, and bite are not are only ways to handle stress... The "tend and befriend" response offers us another avenue to handle stress and reduce social pain.

Links Mentioned:

• Dr. Kristin Neff's website
• Research: The Neurobiology Shaping Affective Touch: Expectation, Motivation, and Meaning in the Multisensory Context
• Research: First Things First: Parent Psychological Flexibility and Self-Compassion During COVID-19
• Research: Self-compassion as a predictor of interleukin-6 response to acute psychosocial stress
• Research: Self-Compassion Increases Self-Improvement Motivation
• Tend and Befriend Theory
• More about Mr. Rogers and a letter to himself (from The NY Times)

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, we're talking about self-compassion. We're exploring the three aspects of self-compassion noted by researcher Dr. Kristin Neff. The first, mindfulness vs over-identification, was last episode and this second one is known as self-kindness vs. self-judgment. In this episode, we'll explore how self-kindness is powerful fuel for positive change and at the same time, how this aspect of self-compassion reminds us that we are not broken and don't need fixing.

About: The Joy Lab Podcast is an Ambie-nominated podcast that blends science and soul to help you cope better with stress, anxiety, and depression. It's hosted by integrative psychiatrist Dr. Henry Emmons and holistic mental health researcher Dr. Aimee Prasek.

The podcast is best paired with the Joy Lab Program.

Bonus: spread some joy and keep this podcast ad-free by donating (Joy Lab is powered by the nonprofit Pathways North and your donations are tax-deductible).

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

Spotify | Apple | YouTube

Like and follow Joy Lab on Socials:

Instagram | LinkedIn

Key Takeaways:

• We access a lot of healing power when we practice self-compassion.
• Self-kindness is a practice that can be learned and improved on. That means it's always within our potential, we just might be out of practice.
• Negative self-talk, harsh self-judgment, and self-criticism are all positively correlated with depression and anxiety. That means the more negative self-talk, self-judgment, or self-criticism we have, the higher the risk we'll have for depression and anxiety.
• Unconscious, negative thinking creates a lot of unnecessary emotional suffering. The metaphor of the first and second arrows is the perfect illustration for this.
• The power of our practice is to notice more quickly when this negative thinking and self-judgment start chattering. We can then more quickly ignore it. It will rear its head again and again, but the power comes in dismissing it.
• Practice doesn't make perfect, but it does make things far more joyful. Consider Aimee's big bomb at an interview when her self-judgment crashed her... we're laughing with you, Aimee, not at you ;)
• In next episode, we'll build more supports on these two aspects of mindfulness and self-kindness with the aspect of "common humanity vs isolation."

Links Mentioned:

• Dr. Kristin Neff's website
• Mary Oliver (poetry foundation)

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

Self-compassion is essential to combat how often we're complete jackasses to ourselves. We say cruel things to ourselves, set ridiculously impossible expectations, and perhaps most destructive... we tend to believe what we think. The obstacle related to that tendency is known as "over-identification." We'll get into that obstacle in this episode and discuss simple self-compassion strategies to help us overcome this obstacle. Oooh... one last thing... do you think self-compassion will turn you into a narcissistic slug? Listen in as well to hear how self-compassion is one of the most powerful tools for healthy productivity and behavior change.

About: The Joy Lab Podcast is an Ambie-nominated podcast that blends science and soul to help you cope better with stress, anxiety, and depression. It's hosted by integrative psychiatrist Dr. Henry Emmons and holistic mental health researcher Dr. Aimee Prasek.

The podcast is best paired with the Joy Lab Program.

Bonus: spread some joy and keep this podcast ad-free by donating (Joy Lab is powered by the nonprofit Pathways North and your donations are tax-deductible).

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

Spotify | Apple | YouTube

Like and follow Joy Lab on Socials:

Instagram | LinkedIn

Key Takeaways:

• Self-compassion is the other half of compassion. We MUST be compassionate to ourselves if we want to be compassionate toward others.
• Self-compassion supports healthy behavior change because we are more motivated to make changes when we want to care for ourselves (vs. wanting to make changes because we feel worthless or unacceptable).
• Some wisdom from Stuart Smalley (the healing power of comedy!).
• Self-esteem is different than self-compassion. Self-compassion is more dependable and a better fuel for positive change.
• Over-identification is a common obstacle of self-compassion. The basic problem is that we believe everything we think (that's a problem because much of what we think just isn't true).
• Our background noise (aka our self-talk) can be very toxic. Being aware of this noise is a key first step to quieting it down (the power of mindfulness).
• John Steinbeck: "And now that you don't have to be perfect, you can be good."
• The 51% rule is great for perfectionists and procrastinators.
• The chaos to rigidity spectrum suggests that when stress hits, we'll swing to one side. To stay healthy, we have to find the middle.
• Simple strategies to get out of over-identification:
  • Simple swaps in self-talk can be powerful. Once you catch yourself spiraling in negative self-talk, swap it with simple, gentle words like, "Oops!"
  • Get out of your head and into your body. Preferably in nature.
• In next episode, we'll build on this more quiet headspace with more strategies to infuse self-compassion.

Links Mentioned:

• Dr. Kristin Neff's website
• Dr. Dan Siegel's website

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, we're turning to our fifth lesson of loving well, which is about the power of belonging. This lesson may be the easiest to sell. We all want to belong, and we always have. Even the introverts and self-proclaimed lone wolves, we want a pack of other introverts and lone wolves to call on, even if just to complain about extroverts or social butterflies.

About: The Joy Lab Podcast is an Ambie-nominated podcast that blends science and soul to help you cope better with stress, anxiety, and depression. It's hosted by integrative psychiatrist Dr. Henry Emmons and holistic mental health researcher Dr. Aimee Prasek.

The podcast is best paired with the Joy Lab Program.

Bonus: spread some joy and keep this podcast ad-free by donating (Joy Lab is powered by the nonprofit Pathways North and your donations are tax-deductible).

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

Spotify | Apple | YouTube

Like and follow Joy Lab on Socials:

Instagram | LinkedIn

Key Takeaways:

• We may lose brain cells as we age, but that's not the end of the story. Neurogenesis is on our side and we can support that process of new cell growth.
• New cells need connections to grow. Humans need connections as well.
• Harry Harlow's unethical experiments... demonstrating that humans NEED connection and support for development.
• No matter how old you are, social connections and support are essential for more optimal resilience and mental health.
• How many "close friends" does research suggest you need for optimal wellbeing? Just 3-5. Significant others count here, close family members... essentially, 3-5 people who you feel you could lean on in a crisis.
• In line with that ideal number of close friends, there are max loads for friendships beyond that small circle of close friends (don't let social media trick you into thinking more is better).
• Build your house of belonging, your circle of close friends, as carefully as you would build your dream house.

Links Mentioned:

• David Whyte's website
• Harlow, H., et. al (1965). Total social isolation in monkeys.
• More on Dunbar's numbers (from the Atlantic).
• Hall, J. (2018). How many hours does it take to make a friend?

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

We're talking about our fourth lesson of loving well in this episode: Learning to Listen Deeply. Listening well is a skill and a superpower that makes us better colleagues, friends, and parents. It's also a skill that goes both ways; as you practice listening well, you'll also gain the skill of listening to yourself. As you listen, you'll start to tap into what you really want, need, and connecting with more meaning and purpose in your life. Tune in to learn more about this skill and how you can quickly apply into your own life.

About: The Joy Lab Podcast is an Ambie-nominated podcast that blends science and soul to help you cope better with stress, anxiety, and depression. It's hosted by integrative psychiatrist Dr. Henry Emmons and holistic mental health researcher Dr. Aimee Prasek.

The podcast is best paired with the Joy Lab Program.

Bonus: spread some joy and keep this podcast ad-free by donating (Joy Lab is powered by the nonprofit Pathways North and your donations are tax-deductible).

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

Spotify | Apple | YouTube

Like and follow Joy Lab on Socials:

Instagram | LinkedIn

Key Takeaways:

• Listening well is a superpower and a skill that you can get better at.
• As you listen more to others, you'll listen more to yourself.
• When we listen well, there is no responsibility to "fix" the situation.
• We often hide the truth from ourselves. Those who listen well to us can help us uncover these truths. As we listen well to ourselves, we can also uncover these truths.
• Sarah Dessen quote:
  • "This is the problem with dealing with someone who is actually a good listener. They don't jump in on your sentences, saving you from actually finishing them, or talk over you, allowing what you do manage to get out to be lost or altered in transit. Instead, they wait, so you have to keep going."
• Kevin Kelly's "Rule of 3" in conversation:
  • "To get to the real reason, ask a person to go deeper than what they just said. Then again, and once more. The third time's answer is close to the truth…keep asking them Is there more? Until there is no more."
• Paulo Coelho quote:
  • "All wisdom was the result of listening to one's own soul."
• Dr. Carl Menniger quote:
  • "Listening is a magnetic and strange thing, a creative force. The friends who listen to us are the ones we move toward. When we are listened to, it creates us, makes us unfold and expand."

Links Mentioned:

• Kevin Kelly's website
• Chemistry of Joy by Henry Emmons, MD
• Parker Palmer's Center for Courage and Renewal
• Sarah Dessen's website.
• Paulo Coelho's website.
• About Dr. Karl Menninger (Kansas Historical Society)

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 talk about that third lesson of loving well: Be more permeable. What does that mean? Being more permeable means to soften our defenses a bit, to let emotions in, and to also let them out again. To be really alive, we have to be open and let all of life flow in and through us. Listen in to gather insight on how to do that and how you're completely equipped for 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 Program.

Bonus: spread some joy and keep this podcast ad-free by donating (Joy Lab is powered by the nonprofit Pathways North and your donations are tax-deductible).

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

Spotify | Apple | YouTube

Like and follow Joy Lab on Socials:

Instagram | LinkedIn

Key Takeaways (see full transcript below):

• Organisms, like humans, cannot wall themselves off and still thrive... or even survive. Our emotional lives are the same. We cannot remain healthy while ignoring or stuffing emotions down.
• When we're closed off, we may think we're keeping out just the bad "stuff." But, this shutting down and closing off blocks the good stuff too.
• Vulnerability and oversharing are different!
• We can infuse life-giving qualities and intentions (the 12 elements of joy!) as we attend to the painful and the joyful. This state of intentional-attention are particularly good at helping us navigate tough times more smoothly and getting out of ruts more quickly.
• As Rilke stated: Let everything happen to you: beauty and terror. Just keep going. No feeling is final.
• You are resilient and interconnected. During beautiful times and times of terror. Just keep going.

Links Mentioned:

• Intentional Systemic Mindfulness
• About Ranier Maria Rilke

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

We're digging into our second lesson on Learning to Love Well, which is seeing the innocence in others. This skill gets at the heart of the illusion of separation and opening up to the truth that we are interdependent. And, when we see the innocence in others, then we'll start to see it in ourselves as well (and even if we start the other way around). No matter who you start with, once you see the true essence of yourself and others (and give yourself and others a break), the world really opens up. Joy has bigger paths to flow through when you're gentler on yourself and others and daily life gets, well, easier.

Side note: We're now releasing weekly episodes! Tune in every Wednesday for new infusions of joy. Be sure to subscribe/follow the Joy Lab Podcast on your favorite podcast platform so new episodes appear in your feed. And please give us a top rating/review on that platform to help spread more joy.

About: The Joy Lab Podcast is an Ambie-nominated podcast that blends science and soul to help you cope better with stress, anxiety, and depression. It's hosted by integrative psychiatrist Dr. Henry Emmons and holistic mental health researcher Dr. Aimee Prasek.

The podcast is best paired with the Joy Lab Program.

Bonus: spread some joy and keep this podcast ad-free by donating (Joy Lab is powered by the nonprofit Pathways North and your donations are tax-deductible).

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

Spotify | Apple | YouTube

Like and follow Joy Lab on Socials:

Instagram | LinkedIn

Key Takeaways:

• Sister Helen Prejean:
  • "I watch what I'm doing to see what I believe."
  • "A person is more than the worst thing he has ever done."
• Seeing the innocence of others vs. looking down on someone... it can be tricky to notice the difference.
• When we limit judgment on others, we suspend it on ourselves (and vice versa). This is healing.
• Theory of Mind: A reminder that our beliefs about what people are thinking are just that; beliefs and theories. We make guesses through the lens of our own experience.
• The Golden Rule is surprisingly helpful for mental health: Treat others and we would like to be treated. The benefits of it go both ways.
• Imagine-other perspective taking vs. imagine-self perspective taking. Imagine-others can be more helpful and less stressful.
• Two of Parker Palmer's Habits of the Heart that really resonate here:
  • An understanding that we're all in this together.
  • An appreciation of the value of "otherness."

Links Mentioned:

• Parker Palmer's Five Habits of the Heart

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

Way back in episode #6, we introduced the 5 lessons of loving well. These are powerful little strategies, so we wanted to get into each a bit more. So, that's what we'll do for these next 5 episodes. The first lesson and the focus of this episode is "Learn to Love Yourself First." We'll talk about why this really matters and how you can build up your love and self-acceptance in realistic ways.

Side note: We'll start releasing weekly episodes in September! Tune in every Wednesday for new infusions of joy. Be sure to subscribe/follow the Joy Lab Podcast on your favorite podcast platform so new episodes appear in your feed. And please give us a top rating/review on that platform to help spread more joy.

About: The Joy Lab Podcast is an Ambie-nominated podcast that blends science and soul to help you cope better with stress, anxiety, and depression. It's hosted by integrative psychiatrist Dr. Henry Emmons and holistic mental health researcher Dr. Aimee Prasek.

The podcast is best paired with the Joy Lab Program.

Bonus: spread some joy and keep this podcast ad-free by donating (Joy Lab is powered by the nonprofit Pathways North and your donations are tax-deductible).

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

Spotify | Apple | YouTube

Like and follow Joy Lab on Socials:

Instagram | LinkedIn

Key Takeaways:

• There's a deficiency in self-acceptance and it plays out in a lot of ways that harm us all.
• We were born with self-acceptance, but need guidance to sustain that healthy self-identity. If you lost it, it can be recovered.
• A key strategy to love yourself more is mindful self-acceptance.
• Key steps for mindfulness include: See what is, Accept what is, Act wisely. We use these steps a lot in the Joy Lab program.
• Self-acceptance continues on and on, it gets easier, but we're always practicing this art.

Links Mentioned:

• Mary Oliver

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

Exciting news! We'll drop a new episode of the Joy Lab podcast every Wednesday, begining September 1, 2022. This podcast is an important part of our mission to increase access to integrative, empowering, and effective mental health resources. Please join in on this mission by giving us a top rating and review wherever you listen to your podcasts. This will help us reach more folks and grow partnerships to keep it sustainable.

Most of all, many thanks for joining us as we adventure through these elements of joy together. We're grateful for you and look forward to sharing time with you every Wednesday!

About: The Joy Lab Podcast is an Ambie-nominated podcast that blends science and soul to help you cope better with stress, anxiety, and depression. It's hosted by integrative psychiatrist Dr. Henry Emmons and holistic mental health researcher Dr. Aimee Prasek.

The podcast is best paired with the Joy Lab Program.

Bonus: spread some joy and keep this podcast ad-free by donating (Joy Lab is powered by the nonprofit Pathways North and your donations are tax-deductible).

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

Spotify | Apple | YouTube

Like and follow Joy Lab on Socials:

Instagram | LinkedIn

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