Most of us are wait to accept ourselves after we achieve our goals—after we get that award, land the job, or fix that flaw. But this approach keeps us trapped in an endless cycle of unworthiness. In this episode, we'll dig into why self-acceptance is actually the most powerful fuel for growth and healing. We'll also spend some extra time on the difference between conditional and unconditional self-acceptance, why our minds constantly judge us, and practical ways to break free from self-criticism. If you've ever felt stuck in patterns of negative self-talk or believed you need to be "fixed" before you deserve acceptance, this episode offers a compassionate, scientifically-grounded path forward.

About: The Joy Lab Podcast blends science and soul to help you cope better with stress, ease anxiety, and uplift mood. Join Dr. Henry Emmons and Dr. Aimee Prasek for practical, mindfulness-based tools and positive psychology strategies to build resilience and create lasting joy.

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

Like and follow Joy Lab on Socials:

Instagram

TikTok

Linkedin

Watch on YouTube

Sources and Notes:

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

Full transcript here.

The Illeism Affirmation Practice

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

Many Selves List (from previous episode)

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

Coming This Month on Joy Lab

January's series on Self-Connection will explore:

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

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

Please see our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at [email protected]. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.