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

Did you catch the first set of images released from the Webb telescope? Did you feel a bit of awe? And if you listened to last episode (#17) you may have thought... "Hey! That's me in those images!" Yes! That might sound a bit wild, but it's true. Aimee is here to chat a bit about the power of seeing yourself in those images. Seeing your mystery, your magic, your power. In fact, the most incredible thing that you can discover might just be within. Telescopes optional.

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:

• Carl Sagan: "Somewhere, something incredible is waiting to be known."
• Alan Watts: "You are that vast thing that you see far, far off with great telescopes."
• Let the Webb images remind you of your power, your awe.
• Embracing your "small self" boosts your feelings of joy, generosity, wellbeing, and humility.

Links Mentioned:

• Carl Sagan (website covering some of his work)
• Alan Watts: The Nature of Consciousness
• The Science of Awe (including more on the "small self")

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

Awe, wonder, enchantment… don't we all want these experiences?! And when it comes to mental health, they're super beneficial. In this episode, we'll explain how the element of awe and these experiences are not completely outside of our control, but instead available to us daily. We'll also dig into negative self-evaluation, a common obstacle that stands in the way of awe (aka, constant thoughts of comparing ourselves to others). As we learn how to put aside these negative thoughts, we can create space for awe and step into 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

• Einstein had it right: "The most beautiful thing we can experience is the mysterious. It is the source of all true art and science. They to whom this emotion is a stranger, who can no longer stand rapt in awe, is as good as dead: their eyes are closed."
• Negative self-evaluation, or constantly comparing ourselves to others is a huge obstacle to awe and wonder.
• The opening words from the dhammapada describe how powerful our thoughts are: "We are what we think. All that we are arises with our thoughts. With our thoughts we make the world."
• We can put aside our thoughts to make room for awe, wonder, enchantment, and joy.
• Our bodies are awesome (stardust?!).
• If you want to see more awe in the world, see it in yourself first.
• Some truths about mental health (influenced by the 4 Noble Truths):
  1. Everyone suffers from time to time.
  2. With our thoughts, we make the world. What kind of world do we want to create for ourselves?
  3. We can be largely free of suffering, at least the kind that we create with our thinking.
  4. Our paths to wellbeing might be meandering and unique, but we will create more joy, step-by-step.
• Thich Nhat Hanh: "Hell and paradise are both available in each step."

• Joy Lab podcast episode #4: Letting in the Good.

Curiosity is a powerful element of joy. There are two key constructs related to curiosity that we'll dive into in this episode because they are particularly powerful. These are intellectual humility and uncertainty tolerance. You can practice skills to build these constructs in your life, both of which not only build a more resilient brain and body, but enhance your joy and a deeper sense of connection with others. We'll talk about some obstacles that might stand in the way of these constructs along with five simple strategies to start building them in your daily life.

The Invisible Gorilla Study: Take just a few minutes for this study before you listen to the episode (or pause the episode when prompted). Everything you need to know is in the 1:21 video here: https://www.youtube.com/watch?v=vJG698U2Mvo. Simply count how many times the players wearing white pass the basketball.

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

• Intellectual humility describes the recognition that you might be wrong about the things you believe in. Building more intellectual humility is powerful. Individuals who score higher on intellectual humility also:
  • Report improvements in wellbeing.
  • Score higher on self-awareness assessments and are more tolerant of other perspectives.
  • Are less likely to get fooled by misinformation.
  • Are more likely to seek out opportunities to learn. In effect, intellectually humble folks actually tend to know more compared to folks who score lower on intellectual humility assessments.
• Uncertainty tolerance is the ability to tolerate (or not tolerate) uncertainty. There's a full spectrum within there. Two key pieces of uncertainty tolerance are places where we can skill-build:
  • Increasing the amount of uncertainty we can handle
  • How we react when we hit that limit and work to reduce the uncertainty
• Uncertainty tolerance, followed by coming to a healthy resolution of that uncertainty, is really good for your brain (and your stress resiliency!).
• Five simple strategies can be used to boost intellectual humility and uncertainty tolerance:
  1. Practice admitting you're wrong, at least once per day. Even if it's just to yourself (which can be a great place to start).
  2. Challenge your perceptions. Or, put another way, don't believe everything you think.
  3. Don't google every question. Sit with uncertainty and even try to explore answers to your question offline.
  4. Exercise. Exercise increases curiosity. Try heading outside for a walk for an even bigger boost.
  5. Act like a scientist. Try something new. Observe what happens. Apply what you learn.
  6. Bonus (but essential) strategy: Be gentle with yourself. We grow not through self-improvement, but from self-acceptance.

• Dr. Else Frenkel-Brunswik
• Dr. Barbara Fredrickson (Broaden and Build Theory and the Upward Spiral Theory)
• Your work reputation stays solid when you admit you're wrong
• More on the Invisible Gorilla Study (and Drs. Chabris and Simons)
• Curious kids:
  • Study on rapid question asking
  • Why asking questions is an essential skill for kids (and adults)
• Exercise and curiosity (along with other variables).
• Exercise and mental health resources from Natural Mental Health

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.

Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. - 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at [email protected].

Visit NAMI for more.

You can also call or text SAMHSA at 988 or chat 988lifeline.org

How is joy even possible amidst so much grief and tragic loss? How can we keep the elements of joy that we work on in Joy Lab present amidst such pain and sorrow? An important truth to hold onto is that we're wired for joy, resilience, and all the other elements we work with here. AND, we need some support to fill up our tank because, particularly at times like this, we can get depleted. When we pause to fill up a bit, then we'll have some fuel to tap into our elements of joy and take wise action, doing the necessary work of creating healthier and safer communities.

So, please take some time to fill your tank. Seek out the support of a mental health professional, a family member, and/or a friend. You can also reach out to SAMHSA's Disaster Distress Helpline. It's a free, 24/7 resource that offers counseling and support amidst disasters, including mass shootings. Simply call or text 1-800-985-5990 and you'll be connected with a trained crisis counselor.

One key resource we've decided to offer during this time is our Resilient Kids Summit. We have removed the $75 fee to make it FREE and more accessible.

The Summit offers key resources that parents and others with kiddos in their lives can use to help navigate through adversity, with specific attention to adolescent depression, anxiety, and ADHD. The Summit is led by nationally-recognized leaders in the field of integrative mental health and is aimed at helping you utilize integrative, safe, affordable, and evidence-based strategies that can help the kids in your life thrive. There are no live dates to plug into your calendar. Simply watch the sessions whenever they fit into your schedule.

So, please use this newly free Summit to help fill your tank and nourish the kids in your life. And share with anyone who may need it as well. It's really fantastic.

Most of all, it's ok to not feel ok right now. Just know that you are resilient. We are resilient.

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:

• Joy is not the same as happiness. It's a deeper, more lasting foundation. So, you don't need to feel happy all the time AND joy is always present.
• Acceptance is not the same as inaction. It doesn't mean you don't get mobilized. In fact, acceptance is often the most efficient fuel for wise action.
• Sometimes anger is the healthy emotion. It can ignite motivation. It's those next steps that are key. How can anger motivate healthy action?
• And, as Rainer Maria Rilke said, "No feeling is final."

LINKS MENTIONED:

• SAMHSA's Disaster Distress Helpline
• Resilient Kids Summit

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

Feeling hopeful is a key contributor to better mental health. And don't worry, you don't have to be an optimist to be hopeful, as it's a skill that we can all boost. Problem is, hope may seem hard to find right now. There's a lot of events and messaging that makes that feel really true. In this episode, we'll get into a key obstacle that stands in the way of hope: The illusion of separation. This is the belief that we are separate beings, with a clear separation between each of us and a separation between ourselves and the outside world. That sounds true, right?! Well, we'll break that myth down in this episode and also touch on some key strategies to build more hope.

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:

• Hope is different than optimism; you don't have to be an optimist to be hopeful. Remember Dr. Jacqueline Mattis' definition: Hope is optimism with a plan.
• What stands in the way of hope? The illusion of separation.
• This illusion has been built into policies, health, medicine…. and more.
• The illusion of separation can be broken down into four common divisions we make within and between ourselves:
• Mind and body
• Head and heart
• Nature and nurture
• Inside and outside.
• Mind and body:
• Advancements in science continue to reveal that we are more interconnected than we ever imagined.
• Head and heart:
• Whole-hearted listening is a practice that can re-engage your heart.
• Nature and nurture:
• Epigenetics demonstrates that our DNA is not so concrete… let's talk about nuptial pads!
• Inside and outside:
• We're all doing the best we can right now.
• At the same time, it's essential to do inner-work so that we can get more skilled at how we respond to our outer world.
• We can build our awareness and connection (we do this at the Joy Lab program), and with that practice, so much of what bugs us just falls away.
• If you're breathing, there's room for healing.

Links mentioned:

• Chemistry of Calm book
• Barbara Kingsolver (Author)
• Mind-Body Dualism: A Critique from a Health Perspective
• Sources of human psychological differences: the Minnesota Study of Twins Reared Apart
• Dr. Kammerer and the Midwife Toads:
  • Dr. Kammerer's book: The Inheritance of Acquired Characteristics
  • Radiolab episode: Leaving Your Lamarck
• Shel Silverstein (Author)

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 all wired for resilience. It's built into all living systems, from a single cell to dynamic global systems. And none of us would be here if we didn't have it. But, have you wondered why we all have different levels of resilience and how it can be boosted? In this episode, we explore what resilience means, how to protect your resilience, how to get it back if it's been depleted, and even how to grow it to a level you might not have thought you could get 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 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

IN THIS EPISODE:

• [03:34] What does resilience mean and why do so many people struggle with it?
• [11:30] Aimee explains the term Ordinary Magic and the research behind it.
• [14:50] Key factors to boost your resilience.
• [18:32] Restoring resilience through our model, The Roots of Resilience.
• [24:20] Emotional reactivity and how it's related to depression.

KEY TAKEAWAYS:

• Everyone has a different level of resilience and it's determined by three primary things: genetics, early childhood, and current stress.
• The Roots of Resilience include: Balancing brain chemistry, managing energy, aligning with nature, calming your mind, turning toward the feeling, cultivating a good heart, and creating deep connections.
• It is never too late to learn the skills or support others so that our natural resilience can take the lead.

LINKS MENTIONED:

• Take questionnaire at Natural Mental Health to learn your resilience type
• Ordinary Magic, Resilience in Development
• Summary of the Project Competence Longitudinal Study
• Chemistry of Calm book
• Evidence and other poems by 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

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

IN THIS EPISODE:

00:00 Introduction to Joy Lab Podcast

00:43 Understanding the Concept of Equanimity

02:12 Historical Perspectives on Equanimity

03:50 Personal Experiences with Equanimity

10:12 The Neuroscience of Equanimity

13:38 The Science of Equanimity

19:21 Pathways to Inner Calm and Equanimity

27:33 Conclusion and Final Thoughts

KEY TAKEAWAYS:

• Equanimity is defined as an even-minded mental state where clear action can come from. It is not the same as indifference or apathy.
• Stress is not a bad thing, it is a normal and healthy reaction. But it is essential that we learn to respond to it in more healthy ways.
• Individuals taught practices that helped them cultivate equanimity respond more calmly to a stressor and rebound more quickly compared to individuals who have not engaged in an equanimity practice.

Sources and Notes:

• Joan Halifax: https://gratefulness.org/resource/equanimity-the-fourth-abode/
• Pema Chodron: https://pemachodronfoundation.org/product/working-directly-with-the-mind-audio-download/
• Interoceptive Awareness Skills for Emotion Regulation- Theory and Approach of Mindful Awareness in Body-Oriented Therapy (MABT): https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5985305/
• Mindfulness and Psychological Process: http://www.contemplativemind.org/enewsletter/2011_Spring/Mindfulness_and_Psychology-Mark_Williams.pdf
• Moving beyond Mindfulness- Defining Equanimity as an Outcome Measure in Meditation and Contemplative Research: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4350240/#R148
• Mind over Matter: Reappraising Arousal Improves Cardiovascular and Cognitive Responses to Stress: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3410434/

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 are exploring the forgotten key to happiness… savoring! In our modern world, there is both excess and inequity, a recipe that has distracted us from the art of noticing and appreciating the good things around us. We discuss the relationship between dopamine, pleasure, addiction, motivation, and in the midst of those, the superpower of savoring. Listen in for the powerful benefits of savoring and how it can unlock greater happiness in your 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

00:00 Introduction to the Joy Lab Podcast

00:36 Exploring the Element of Savoring

01:28 The Science Behind Savoring

02:24 The Power of Savoring in Daily Life

07:26 Savoring and the Dopamine System

15:14 The Role of Savoring in Emotional Regulation

20:45 Personal Experiences with Savoring

25:08 The Many Ways to Savor

25:50 Closing Thoughts and Invitation to the Joy Lab Program

Sources and Notes:

• Bryant, F. B. (2021). Current Progress and Future Directions for Theory and Research on Savoring. Frontiers in Psychology, 12. doi: 10.3389/fpsyg.2021.771698.
• Parker-Pope, T. (January 3, 2022). Diets Make You Feel Bad. Try Training Your Brain Instead. The New York Times.
• Wilson, K. A., & MacNamara, A. (2021). Savor the moment: Willful increase in positive emotion and the persistence of this effect across time. Psychophysiology, 58. doi: 10.1111/psyp.13754

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.

Feeling mentally stuck, burned out, or like your inner spark has quietly slipped out the back door? We'll explore inspiration as a cultivatable, science-backed Element of Joy that's wired into all of us and that can boost our sense of mood, meaning, and motivation.

We'll also dig into the traps that derail inspiration (yes, chronic dabbling is one of them), and share five qualities of inspiration that can shift your relationship with this elusive but essential element of a joyful, resilient 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).

Sources & Notes:

• The Joy Lab Program

• The Inspiration Scale — Todd Thrash & Andrew Elliott

• Elizabeth Gilbert — Your Elusive Creative Genius (TED Talk)

• Parker Palmer — on soul and stillness

• NICABOM (National Institute for the Clinical Application of Behavioral Medicine)

Key moments:

[00:00] — Welcome & the element of the month: Inspiration Aimee introduces inspiration as the month's focus — that "you know it when you feel it" quality that most of us find fleeting.

[00:45] — Edison's famous quote and why Henry isn't fully on board "Genius is 1% inspiration and 99% perspiration." Henry has some thoughts. So does a sauna.

[01:45] — The science of inspiration: What the research actually says Aimee breaks down findings from the Inspiration Scale — higher scores correlate with greater task absorption, intrinsic motivation, self-esteem, and optimism. This is the science of happiness in action.

[03:45] — Henry's personal relationship with inspiration From feeling like traditional psychiatry was "a little lifeless" to discovering mind-body medicine conferences and the thinkers who lit him up — Jon Kabat-Zinn, Tara Brach, Deepak Chopra, and more.

[06:00] — The pitfall of chasing inspiration from outside yourself Henry reflects on grasping, dependency, and the fear that inspiration might never return — and what he's learned since then.

[07:00] — Inspiration's deep roots: Mythology, etymology, and why we're wired for it Aimee traces "inspiration" back to its Latin root (spiritus) and explores how breathing in spirit shows up across cultures, wisdom traditions, and creation stories.

[08:00] — Sandy: A real-life model of sustained inspiration Henry shares the story of a colleague who kept her curiosity and passion alive all the way to retirement at 70 — and beyond.

[09:45] — The danger of excessive dabbling Aimee connects the dot between inspiration-chasing, short-lived passion cycles, and the exhausting pattern of always seeking a quick hit of novelty to escape discomfort.

[11:00] — Five Qualities of Inspiration**

Quality 1 — Inspiration is Invitational [11:15] You can't be inspired without your permission. Openness to new experiences is the key trait shared by highly inspired people — and only you can cultivate it.

Quality 2 — Inspiration Must Be Internalized [15:45] The surprisingly boring (but powerful) third factor that increases inspiration: preparation, also called "work mastery." Depth over dabbling. Acknowledging small wins matters here too.

Quality 3 — Inspiration is Unrestrained [18:00] Like a hot air balloon loosened from its moorings — when inspiration hits, you feel expansive and lifted without effort. Perfectionism is the enemy here. Let go of how it "should" look.

Quality 4 — Inspiration is Transcendent [19:45] Elizabeth Gilbert's TED talk, "Your Elusive Creative Genius," and the idea that inspired moments come to us, not from us. Your genius may be on loan. That's a relief, not a demotion.

Quality 5 — Inspiration is Cyclical [22:15] It won't stay forever — and that's okay. Henry shares a haiku about spring and grass growing by itself, reframing fallow times as sacred rest, not failure.

[24:30] — Closing reflection: Tulips, fallow seasons, and the spring that's coming Aimee ties together the image of internalized rest and how honoring the quiet seasons prepares us for inspired action.

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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.

The element for this episode is sympathetic joy, which is the practice of delighting in other people's happiness. But it's easier said than done—especially when we feel others' accomplishments are unfairly earned or they receive something we want for ourselves. How do we overcome these negative responses? The biggest obstacle to overcome is the belief that we are fundamentally separate from each other; that our happiness is not dependent on others. Tune in to this episode as we talk about how deeply interconnected the world is and how the path to our own happiness may in fact be tied to the happiness of others.

In This Episode:

• [00:54] What is sympathetic joy
• [03:00] The highest qualities of a good heart
• [04:39] Obstacles to sympathetic joy
• [06:58] The impact and research of sympathetic joy and emotional contagion
• [12:25] Why practicing sympathetic joy is difficult
• [16:03] Common cognitive roadblocks with sympathetic joy
• [21:12] A model of what the world looks like when sympathetic joy is present

Key Takeaways:

• Sympathetic joy is a Buddhist concept that roughly translates into taking delight in other people's happiness.
• Sympathetic joy is seen as being a direct path to one's own happiness by learning to be happy for others.
• There's strong scientific evidence that we are impacted by the emotions of those around us, meaning we are interconnected creatures.
• Negative emotions can often feel more "contagious" which is why sympathetic joy can be a particularly effective tool to not only buffer the emotions around us but add a positive element to the world.
• There are two cognitive roadblocks to sympathetic joy: The fallacy of fairness and the fallacy of scarcity. Both of these distortions are built on the belief that we are fundamentally separate from others.
• At the heart of sympathetic joy is the belief that we are all interconnected on a deep level.

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.

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