Podcast
Joy Lab | navigate depression, anxiety, & stress with the science of joy
Hosted by Henry Emmons MD, Holistic Psychiatry; Aimee Prasek PhD, Positive Psychology · EN
Joy Lab isn't your typical happiness podcast. We focus on navigating mental health experiences like depression, anxiety, stress, grief, and burnout with the science of joy. You can expect a blend of the best cognitive behavioral therapy (CBT) techniques, positive psychology practices, stress management techniques, and mindfulness skills. Each month we focus on building one Element of Joy such as gratitude, self-compassion, confidence, self-acceptance, humility, and self-connection. It's a holistic approach to mental health that's refreshingly free of finger-wagging and toxic positivity and full of practical, whole-person support that's empowering and actually helps. Joy Lab is hosted by two leaders in mental health, Henry Emmons, MD (integrative psychiatrist) and Aimee Prasek, PhD (mental health researcher).
You'll probably find this podcast most useful if any of these feel familiar:
* You feel caught in cycles of worry, anxiety, or panic attacks.
* Stress has settled into your body, with tension, fatigue, and irritation showing up too often.
* The news of the world is getting under your skin, affecting your mood and focus more than you'd like to admit.
* Day-to-day life feels too "meh" and you want something more.
* Your mind feels full, foggy, or restless... maybe at 3am, when it seems especially determined to revisit everything you can't solve.
* You've been in a low mood or depression rut for a while and you want tools to move through it.
* Burnout has left you exhausted, detached, or running on empty.
New episodes drop every Wednesday + the 1st of each month. Each episode is a practical guide to managing depression and anxiety, building resilience, cultivating joy, and navigating life with more steadiness. It's an empowering approach that isn't just focused on what's wrong or endlessly chasing after fleeting moments of happiness.
Henry and Aimee bring 50+ combined years of mental health expertise, along with the lived experience to know that "not so bad" is not the end goal for mental health. Joy Lab is here to help you reclaim the resilience and joy that's already within you.
Joy Lab is an Ambie-nominated, trusted mental health resource and is powered by Pathways North, a 501(c)(3) nonprofit.
This content is for informational and educational purposes only and is not a substitute for professional medical advice. Consult your doctor or a qualified health professional before making changes to your health routine. If you or someone you know is in crisis, call or text 988 (SAMHSA) or contact the NAMI HelpLine at 1-800-950-6264 (Mon–Fri, 10am–10pm ET), text "HelpLine" to 62640, or email helpline@nami.org.
28episodes
Episodes
Newest firstAll episodes
Know Yourself: The Humility Practice That Quiets Rumination and Builds Emotional Resilience [269]
2w ago00:26:56Tap to summarizeHumility is a powerful (and mostly misunderstood) mental health skill that's grounded by self-knowledge and self-compassion. Humility is also a powerful antidote to rumination and harsh self-criticism and a tool to support mood and emotional resilience. We'll build up humility through this series by taking a positive psychology approach along with Dr. Daryl Van Tongeren's framework to build humility (know yourself, check yourself, go beyond yourself.) This episode is all about Step 1 (know yourself) and it turns out it's both the most uncomfortable and the most freeing place to start. 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). Like and follow Joy Lab on Socials: Instagram Linkedin Watch this episode on YouTube Sources and Notes for our Element of Humility: 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. Episodes in this Humility series: Humility Can Be Stressful... But Worth it for Mental Health [ep. 268] Book: Humble by Daryl Van Tongeren, PhD Find more about Neff's work on Self-compassion at Self-Compassion.org More on C.S. Lewis from the C.S. Lewis Foundation. Hagá & Olson. 'If I only had a little humility, I would be perfect': Children's and adults' perceptions of intellectually arrogant, humble, and diffident people. Access here. Nielsen & Marrone. Humility: Our current understanding of the construct and its role in organizations. Access here. Porter et al. Predictors and consequences of intellectual humility. Access here. Van Tongeren et al. Humility. Access here. Weidman et al. The psychological structure of humility. Access here. Wright et al. The psychological significance of humility. Access here. Wendell Berry's book Standing by Words Key moments: [00:00] Why self-knowledge comes first in the humility framework — and why skipping it makes the rest of the work harder. [02:00] The humility paradox: who scores highest on self-reported humility? People with narcissistic traits. What this reveals about why self-knowledge matters. [04:30] Reflection vs. rumination: same self-focused action, completely different energy — and very different effects on anxiety and depression. [07:30] Clark Griswold on the roundabout: Aimee's perfect visual for rumination, plus Van Tongeren's concept of "right-sizing yourself." [09:30] Obstacle #1: The idealized self. When the gap between who you are and who you think you should be stops motivating and starts deflating. [12:00] Obstacle #2: The better-than-average effect. Most of us rank ourselves above average — and that's statistically impossible. How this positivity bias quietly inflates us. [14:30] Obstacle #3: The harsh inner critic disguised as self-awareness. Why beating yourself up isn't humility — it's ego turned inward. [17:00] Dr. Kristin Neff's insight: self-compassion is the foundation of honest self-awareness. You can look clearly when you're not afraid of what you'll find. [19:30] Rumination as an internal courtroom — and Aimee's personal story about chronic lateness, hard feedback from a friend, and what it took to actually receive it. [23:30] Henry's simple journaling practice: notice what you observed about yourself this week. No analysis, no judgment — just patterns, held gently. [25:30] Preview of next week's "Check Yourself" episode, and a closing note from Aristotle. Full transcript here Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program. Please see our terms for more information. If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.
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Humility Can Be Stressful... And Worth it for Mental Health [268]
2w ago00:11:58Tap to summarizeHumility is not a weakness or a sign you're a pushover, instead it's a mental health tool that just might be exactly what our loneliness epidemic and anxiety culture are desperately craving. Humility is an accurate, grounded sense of who you are. And that grounded sense of self is a foundation for confidence, deeper connection, and holistic mental health. Here's what we'll explore this episode: There are four research-backed types of humility to focus on: Relational humility — how you hold yourself in relation to others; not above, not below Intellectual humility — holding beliefs with openness; curiosity over certainty Cultural humility — recognizing the limits of your own cultural lens and genuinely welcoming differences Existential humility — making peace with uncertainty, impermanence, and the big unanswerable questions of human life You might be doing great in one area and struggling in another (that's normal). These types aren't perfectly clean categories, but they offer areas for self-reflection and focus as you work to boost your humility and emotional wellbeing throughout the month. With these areas in mind, we'll use researcher Dr. Daryl Van Tongeren's framework to build humility through three core ingredients: Know Yourself — honest self-awareness of strengths and limits, without self-preoccupation Check Yourself — reducing defensiveness and the need to protect your ego Go Beyond Yourself — cultivating empathy and humility as a deep relational practice These three ingredients aren't just a nice framework for self improvement, they're a pathway to reducing loneliness, increasing connection, and building the kind of holistic healing and joy that Joy Lab is all about. If you're in the Joy Lab Program, your first Experiment will help you locate yourself within these four types and start the work. 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). Like and follow Joy Lab on Socials: Instagram Linkedin Watch on YouTube Sources and Notes for our Element of Humility: 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. More on C.S. Lewis from the C.S. Lewis Foundation. Book: Humble by Daryl Van Tongeren, PhD Hagá & Olson. 'If I only had a little humility, I would be perfect': Children's and adults' perceptions of intellectually arrogant, humble, and diffident people. Access here. Nielsen & Marrone. Humility: Our current understanding of the construct and its role in organizations. Access here. Porter et al. Predictors and consequences of intellectual humility. Access here. Van Tongeren et al. Humility. Access here. Weidman et al. The psychological structure of humility. Access here. Wright et al. The psychological significance of humility. Access here. Wendell Berry's book Standing by Words Key moments: [00:00:00] Welcome + intro to Joy Lab's Element of Humility — solo episode with Dr. Aimee Prasek [00:00:30] Clearing up the bad takes: what humility is not — not weakness, not martyrdom, not dismissing your talents [00:01:00] The social science of humility: why we're drawn to humble people from mid-adolescence on, and why it primes us for connection [00:02:00] Humility as antidote to certainty culture and self-destructive perfectionism; the formal definition unpacked [00:02:45] C.S. Lewis on humility as self-forgetfulness — and the powerful paradox it reveals about hyper self-focus [00:03:30] The reframed Lewis quote: "Humility is not thinking less of yourself — it's thinking of yourself less often" [00:04:15] Introducing the four research-backed types of humility: relational, intellectual, cultural, and existential [00:05:00] Deep dive into intellectual, cultural, and existential humility — leaning into curiosity over certainty [00:06:00] Why humility is harder than other Elements — and why it's worth it anyway [00:07:00] The obstacles: certainty culture, fear of being wrong, pressure to perform vs. just be [00:08:00] Ego protection, the stress response, and why humility can feel like a physical threat to the nervous system [00:08:45] Dr. Daryl Van Tongeren's three ingredients for building humility: Know Yourself → Check Yourself → Go Beyond Yourself [00:09:45] Humility as medicine for the loneliness epidemic, anxiety, and depression — why culture is craving this right now [00:10:30] What's coming next: knowing ourselves, plus your first Joy Lab Program Experiment [00:11:00] Closing poem: The Real Work by Wendell Berry Full transcript here Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program. Please see our terms for more information. If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.
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You Can't Do Life Alone: Deep Connection is a Key to True Resilience [267]
3w ago00:19:55Tap to summarizeSpoiler: you were never meant to do this alone. In the final episode of Joy Lab's Resilience series, Dr. Aimee Prasek and Dr. Henry Emmons explore the most powerful — and most underrated — ingredient in lasting resilience: deep, meaningful connection. They unpack the neuroscience of belonging, the illusion of separation that quietly wrecks our wellbeing, and two surprisingly accessible practices: shared-joy and moral elevation. These practices can open us to greater connection right now, no personality overhaul required. The takeaway from this episode is that deep connection isn't a bonus feature of a resilient life. It's the foundation. And the good news? You're already wired for it. Try It Free 🎉 The Joy Lab Program is free for 30 days — offer ends May 31st. Head to JoyLab.coach/program to sign up. About: The Joy Lab Podcast is an Ambie-nominated podcast that blends science and soul to help you cope better with stress, ease anxiety, and uplift mood. Join Dr. Henry Emmons and Dr. Aimee Prasek for practical, mindfulness-based tools and positive psychology strategies to build resilience and create lasting joy. Take the next leap in your wellbeing journey with the Joy Lab Program. If you enjoyed this episode, please rate and review us wherever you listen to your favorite podcasts! And... if you want to spread some joy and keep this podcast ad-free, then please join our mission by donating (Joy Lab is powered by the nonprofit Pathways North and your donations are tax-deductible). Like and follow Joy Lab on Socials: Instagram Linkedin Watch this episode on YouTube Full transcript here Sources and Notes for our Element of Resilience: Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life. Joy Lab Episodes referenced: Our latest Resilience episodes: Cultivating a Good Heart: The Resilience Shortcut That Beats The Latest 'Morning Routine' TikTok (ep. 266) The Art & Science (+ Shoveling) of Letting Emotions Move Through You (ep. 265) How to Calm the Mind & Not Feed the ANTs (Automatic Negative Thoughts) (ep. 264) From Surviving to Thriving: The Science and Soul of Resilience (ep. 263) Our Grief series starts here: The Grief Series: The Wholeness of Being Human Chemistry of Calm (Dr. Emmons' book referenced in this series) The Neuroscience of Human Relationships by Louis Cozolino, PhD Dr. Cozolino's website A General Theory of Love by Dr. Thomas Lewis John O'Donohue's legacy site Dr. Catherine Panter-Brick- Yale faculty page Resilience definitions, theory, and challenges: interdisciplinary perspectives Annual Research Review: Positive adjustment to adversity -Trajectories of minimal-impact resilience and emergent resilience Adaptive growth of tree root systems in response to wind action and site conditions. Brain meta-state transitions demarcate thoughts across task contexts exposing the mental noise of trait neuroticism. Effects of a 12-week endurance training program on the physiological response to psychosocial stress in men: a randomized controlled trial No man is an island: social resources, stress and mental health at mid-life How does the brain deal with cumulative stress? A review with focus on developmental stress, HPA axis function and hippocampal structure in humans Just think: The challenges of the disengaged mind (this is the study of people shocking themselves out of boredom) Emotion Suppression and Mortality Risk Over a 12-Year Follow-up Cumulative Stress and Health Ordinary Magic, Resilience in Development Summary of the Project Competence Longitudinal Study The Times of Our Lives: Interaction Among Different Biological Periodicities Key moments: [0:00] Welcome & Episode Framing Henry and Aimee open the final episode of the Resilience series: creating deep connections. Quote from neuroscientist Dr. Louis Cozolino on why relationships are our "natural habitat" — and why isolation isn't just lonely, it's physiologically dangerous. [1:00] We Are Not Built for Solo Resilience Aimee challenges the "pull yourself up by your bootstraps" myth, calling it as toxic as toxic positivity. [2:00] Henry's Three Pillars of Mental Wellbeing Henry shares his framework: sleep, self-acceptance, and connection — with deep, meaningful connection as arguably the most powerful of the three for sustaining both resilience and joy. [3:00] Connection in the Broadest Sense Henry expands what "connection" means beyond just relationships — encompassing meaning and purpose, connecting with your own inner self, and a sense of the transcendent. All of these require staying open, even when it's hard. [5:00] John O'Donohue Quote + Introducing the Illusion of Separation Quote from John O'Donohue: "Our bodies know they belong; it is our minds that make our lives so homeless." This illusion is framed as one of the greatest enemies of joy. [6:00] Henry Unpacks the Illusion of Separation Henry explains how the belief in separation is created and reinforced by our own minds — even though all major wisdom and spiritual traditions agree we are not isolated beings. He addresses the real paradox: we do live in separate bodies, yet that separateness is an overlay, not our deepest nature. [7:30] Feeding the Illusion Every Day Henry describes how we inadvertently maintain the illusion — managing only our own small "container" of resilience — and why that container will always be insufficient on its own. Connection is what makes it larger. [8:30] Awareness of Unity — Not a Social To-Do List Aimee reframes the goal: not making five new best friends, but cultivating an awareness of unity. Simple shifts in attention — not wholesale life changes — are what matter here. [9:00] Henry's Shared-Joy Practice Henry introduces a powerful and playful practice: spending 20–30 minutes in a public space observing people enjoying themselves — a park, a concert, a holiday gathering — and silently repeating, "Your happiness is my happiness." He shares h...
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The Resilience Shortcut That Beats Any Morning TikTok Routine [266]
4w ago00:26:34Tap to summarizeWe're in our Element of Resilience and we're going somewhere most mental health conversations completely skip: the heart. Dr. Henry Emmons and Dr. Aimee Prasek unpack why mental health has been so brain-centric for so long, what the field of neurocardiology is revealing about the heart's role in how we feel, think, and connect, and why ancient healing traditions were frankly ahead of the curve on all of this. Then they walk through three practical, research-backed heart-centered practices to support your mental health: self-acceptance, loving-kindness, and compassion. Henry also shares a simple, portable exercise called The Three Kindnesses that you can do anywhere, anytime. Whether you've been with us throughout this series or this is your first episode, this one is a great entry point into what Joy Lab is really about. Try It Free 🎉 The Joy Lab Program is free for 30 days — offer ends May 31st. Head to JoyLab.coach/program to sign up. About: The Joy Lab Podcast is an Ambie-nominated podcast that blends science and soul to help you cope better with stress, ease anxiety, and uplift mood. Join Dr. Henry Emmons and Dr. Aimee Prasek for practical, mindfulness-based tools and positive psychology strategies to build resilience and create lasting joy. Take the next leap in your wellbeing journey with the Joy Lab Program. If you enjoyed this episode, please rate and review us wherever you listen to your favorite podcasts! And... if you want to spread some joy and keep this podcast ad-free, then please join our mission by donating (Joy Lab is powered by the nonprofit Pathways North and your donations are tax-deductible). Like and follow Joy Lab on Socials: Instagram Linkedin Watch this episode on YouTube Sources and Notes for our Element of Resilience: Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life. Joy Lab Episodes referenced: Last episode: From Surviving to Thriving: The Science and Soul of Resilience (ep. 263) Chemistry of Calm (Dr. Emmons' book referenced in this series) Dr. Catherine Panter-Brick- Yale faculty page Resilience definitions, theory, and challenges: interdisciplinary perspectives Annual Research Review: Positive adjustment to adversity -Trajectories of minimal-impact resilience and emergent resilience Adaptive growth of tree root systems in response to wind action and site conditions. Brain meta-state transitions demarcate thoughts across task contexts exposing the mental noise of trait neuroticism. Effects of a 12-week endurance training program on the physiological response to psychosocial stress in men: a randomized controlled trial No man is an island: social resources, stress and mental health at mid-life How does the brain deal with cumulative stress? A review with focus on developmental stress, HPA axis function and hippocampal structure in humans Just think: The challenges of the disengaged mind (this is the study of people shocking themselves out of boredom) Emotion Suppression and Mortality Risk Over a 12-Year Follow-up Cumulative Stress and Health Ordinary Magic, Resilience in Development Summary of the Project Competence Longitudinal Study The Times of Our Lives: Interaction Among Different Biological Periodicities Full transcript here Key moments: [00:00:00] — Welcome back; introducing the focus: cultivating a good heart as part of resilience training [00:01:00] — Why mental health gets stuck in the brain and why that's a problem; the science is pointing somewhere bigger [00:02:00] — Henry's early inspiration from Jon Kabat-Zinn; the "larger container" and "water cooler" metaphors for resilience. Keeping your resilience reservoir full; why self-care alone isn't always enough. [00:05:00] — "Easy and natural" — what cultivating a good heart actually looks like in practice [00:06:00] — Aimee's viral morning routine breakdown: biohacking, ice baths, and 14-step routines vs. what actually moves the needle [00:08:00] — The heart-first theory of sensory processing; introducing the science of neurocardiology. The heart's complex neural network (the "heart-brain"); the heart produces hormones AND neurotransmitters including oxytocin [00:10:00] — Vagal nerves and the parasympathetic nervous system: the heart tells the brain what to do in this case, more than the other way around [00:12:00] — The mind-heart-gut connection; what creates blockages (grief, trauma, isolation) — and how to release them. Why we can't think our way out of depression or anxiety; working with the whole system. [00:14:00] — Introducing three heart-centered practices from Henry's work: self-acceptance, loving-kindness, and compassion [00:15:00] — Deep dive on self-acceptance: a continuous, all-day practice for releasing self-judgment. Loving-Kindness meditation: why this might be the single most powerful self-care practice you're not doing [00:18:00] — Compassion practice: holding others' suffering with an open heart; deepening our sense of shared humanity. Introducing The Three Kindnesses practice from Henry's book Chemistry of Calm: simple, portable, and effective [00:20:00] — Pattern One: noticing kindness between others [00:21:00] — Pattern Two: noticing when someone is kind to you — even in micro-moments — and what it does to your inner experience [00:22:00] — Pattern Three: noticing your own acts of kindness <p class= "font-clau...
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Not a Fan Of Three Hour Morning Routines? Why Joy Lab Is Different (And Free This May) [265.1]
May 1600:02:44Tap to summarizeThis is your final invitation! The Joy Lab Program's free 30-day offer ends May 31st — and we want to make sure you know what you're actually being invited into before the door closes. It's not a slick two-and-a-half-hour morning routine. It's not cold plunges or weird concoctions. It's deep, real inner work that often looks a little messy, requires genuine courage and self-compassion, and is worth every bit of the effort. And one of its quieter, underrated gifts: you are not doing it alone. Inside the Joy Lab Program, you're part of a community working on the same experiments, sitting with the same questions, and doing the same hard, worthwhile work together. That matters more than any choreographed wellness performance. Try It Free 🎉 The Joy Lab Program is free for 30 days — offer ends May 31st. Head to JoyLab.coach/program to sign up. Not interested in joining? Consider supporting Joy Lab Joy Lab is a nonprofit committed to keeping mental health tools accessible to everyone — ad-free, no paywalls. If these tools have made a difference for you, consider supporting the work at joylab.coach/donate. Even $5 makes a real difference. Can't give financially? Share this episode with someone who needs it. That's its own kind of giving. About the Joy Lab Podcast: The Joy Lab Podcast is an Ambie-nominated podcast that 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! And... if you want to spread some joy and keep this podcast ad-free, then please join our mission by donating (Joy Lab is powered by the nonprofit Pathways North and your donations are tax-deductible). Like and follow Joy Lab on Socials: Instagram Linkedin Watch this episode on YouTube Key Moments: [00:00] — Final reminder: 30 days free in the Joy Lab Program, ends May 31st — and yes, that's an invitation, not a threat [00:20] — The quieter gift of Joy Lab: you are not doing this alone [00:35] — What Joy Lab is not: no wellness performance, no curated TikTok morning routines [00:50] — What Joy Lab actually is: deep inner work that takes courage, diligence, and self-compassion [01:10] — Why doing this alongside others matters — shared Experiments, shared struggles, shared effort [01:25] — Messy inner work is real inner work; that's a good sign, not a bad one [01:40] — How to join: try an Experiment, notice what happens, cancel anytime — no cold plunges required [02:00] — Head to JoyLab.coach to sign up Full transcript here Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program. Please see our terms for more information. If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.
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The Art & Science (+ Shoveling) of Letting Emotions Move Through You [265]
May 1300:29:33Tap to summarizeIn this episode of the Joy Lab Podcast, Dr. Aimee Prasek and Dr. Henry Emmons dig into one of the most counterintuitive resilience skills we can build: turning toward negative emotions instead of running from them. This isn't about wallowing. It's about befriending the feelings that are already there so they can actually move through you, instead of getting lodged and piling up. We're talking fear (the emotion at the core of so many others), the science of emotions vs. feelings, why your emotional immune system needs exposure to develop, and three grounded steps (embody, observe, yield) to help you navigate the next emotional flurry before it becomes a blizzard. This one pairs beautifully with our Grief Series (starting at Episode 248) and our last episode on the observer self. Whether you're new to this work or deep in it, there's something here for you. Try It Free 🎉 The Joy Lab Program is free for 30 days — offer ends May 31st. Head to JoyLab.coach/program to sign up. About: The Joy Lab Podcast is an Ambie-nominated podcast that blends science and soul to help you cope better with stress, ease anxiety, and uplift mood. Join Dr. Henry Emmons and Dr. Aimee Prasek for practical, mindfulness-based tools and positive psychology strategies to build resilience and create lasting joy. Take the next leap in your wellbeing journey with the Joy Lab Program. If you enjoyed this episode, please rate and review us wherever you listen to your favorite podcasts! And... if you want to spread some joy and keep this podcast ad-free, then please join our mission by donating (Joy Lab is powered by the nonprofit Pathways North and your donations are tax-deductible). Like and follow Joy Lab on Socials: Instagram Linkedin Watch on YouTube Full transcript here Sources and Notes for our Element of Resilience: Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life. Joy Lab Episodes referenced: How to Calm the Mind & Not Feed the ANTs (Automatic Negative Thoughts) (ep. 264) From Surviving to Thriving: The Science and Soul of Resilience (ep. 263) Start of our Grief Series: The Wholeness of Being Human (ep. 248) Know Your Obstacles to Joy... Two Small Ones And A Really Big One (ep. 38) Chemistry of Calm (Dr. Emmons' book referenced in this series) Why Zebras Don't Get Ulcers by Dr. Robert Zapolsky Waking the Tiger by Dr. Peter Levine Damasio et al. (2013). The nature of feelings: evolutionary and neurobiological origins. Nature reviews. Access here Dr. Catherine Panter-Brick- Yale faculty page Resilience definitions, theory, and challenges: interdisciplinary perspectives Annual Research Review: Positive adjustment to adversity -Trajectories of minimal-impact resilience and emergent resilience Adaptive growth of tree root systems in response to wind action and site conditions. Brain meta-state transitions demarcate thoughts across task contexts exposing the mental noise of trait neuroticism. Effects of a 12-week endurance training program on the physiological response to psychosocial stress in men: a randomized controlled trial No man is an island: social resources, stress and mental health at mid-life How does the brain deal with cumulative stress? A review with focus on developmental stress, HPA axis function and hippocampal structure in humans Just think: The challenges of the disengaged mind (this is the study of people shocking themselves out of boredom) Emotion Suppression and Mortality Risk Over a 12-Year Follow-up Cumulative Stress and Health Ordinary Magic, Resilience in Development Summary of the Project Competence Longitudinal Study The Times of Our Lives: Interaction Among Different Biological Periodicities Key moments: [00:00:00] — We're in the Element of Resilience, and today is about turning toward feelings — specifically the ones that feel a lot like fear [00:01:00] — C.S. Lewis on grief and fear; Edward Hallowell's insight that fear is the central emotion of human experience; why negative emotions make us want to run [00:02:00] — Henry on negative emotions as a navigational skill, not something to fix or solve; the role of equanimity; animals vs. humans and fear [00:04:00] — Henry's framework: negative emotions as "thoughts embodied" — thoughts that take up residence in the body and can get stuck [00:05:00] — Why we don't want to be emotionless; the value of unpleasant emotions; the problem with "too strong" or "too stuck" emotions [00:07:30] — Reading from Henry's book The Chemistry of Calm: turning awareness toward emotion allows it to flow naturally and effortlessly [00:08:30] — Henry on emotional growth as a lifelong process; how small daily emotional workouts prepare us for the big waves. The emotional immune system metaphor: why we need exposure to small emotional challenges to build capacity for larger ones [00:10:00] — Aimee on the difference between emotions and feelings: a meaningful distinction worth sitting with [00:12:00] — The cognitive-emotional feedback loop (CBT); emotional elaboration; how feelings can pile up and trigger new surges of emotion [00:12:30] — Antonio Damasio on f...
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You Are Wired for Resilience: Join the Joy Lab Program Free This Mental Health Awareness Month [264.1]
May 900:01:28Tap to summarizeDr. Aimee Prasek drops in with a quick Mental Health Awareness Month reminder and Joy Lab's 30-day free offer. Joy Lab has just launched into the Element of Resilience, and there's no better time to join the Program and start doing this work together. Try It Free 🎉 The Joy Lab Program is free for 30 days — offer ends May 31st. Head to JoyLab.coach/program to sign up. Not interested in joining? Consider supporting Joy Lab Joy Lab is a nonprofit committed to keeping mental health tools accessible to everyone — ad-free, no paywalls. If these tools have made a difference for you, consider supporting the work at joylab.coach/donate. Even $5 makes a real difference. Can't give financially? Share this episode with someone who needs it. That's its own kind of giving. About the Joy Lab Podcast: The Joy Lab Podcast is an Ambie-nominated podcast that 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! And... if you want to spread some joy and keep this podcast ad-free, then please join our mission by donating (Joy Lab is powered by the nonprofit Pathways North and your donations are tax-deductible). Like and follow Joy Lab on Socials: Instagram Linkedin Watch YouTube Key Moments: [00:00] — The Mental Health Awareness Month gift: 30 days free in the Joy Lab Program (ends May 31st) [00:20] — Joy Lab just launched into the Element of Resilience — now is the time to join [00:35] — The real message: you are wired for resilience and joy — it is part of who you are and why you're here Full transcript here. Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program. Please see our terms for more information. If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.
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How to Calm the Mind & Not Feed the ANTs (Automatic Negative Thoughts) [264]
May 600:21:03Tap to summarizeCalming the mind sounds simple, right? And yet most of us would rather do almost anything other than sitting quietly with our thoughts. In this episode, Dr. Aimee Prasek and Dr. Henry Emmons dig into the science of Automatic Negative Thoughts (ANTs), the surprising research on just how much we think, and the powerful practice of the observer self: the part of your mind that can step back, see what's happening, and choose differently. This episode makes the case that our relationship with our own minds might be the most important resilience work we do. Try It Free 🎉 The Joy Lab Program is free for 30 days — offer ends May 31st. Head to JoyLab.coach/program to sign up. About: The Joy Lab Podcast is an Ambie-nominated podcast that blends science and soul to help you cope better with stress, ease anxiety, and uplift mood. Join Dr. Henry Emmons and Dr. Aimee Prasek for practical, mindfulness-based tools and positive psychology strategies to build resilience and create lasting joy. Take the next leap in your wellbeing journey with the Joy Lab Program. If you enjoyed this episode, please rate and review us wherever you listen to your favorite podcasts! And... if you want to spread some joy and keep this podcast ad-free, then please join our mission by donating (Joy Lab is powered by the nonprofit Pathways North and your donations are tax-deductible). Like and follow Joy Lab on Socials: Instagram Linkedin Watch on YouTube Full transcript here Sources and Notes for our Element of Resilience: Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life. Joy Lab Episodes referenced: Last episode: From Surviving to Thriving: The Science and Soul of Resilience (ep. 263) Chemistry of Calm (Dr. Emmons' book referenced in this series) Dr. Catherine Panter-Brick- Yale faculty page Resilience definitions, theory, and challenges: interdisciplinary perspectives Annual Research Review: Positive adjustment to adversity -Trajectories of minimal-impact resilience and emergent resilience Adaptive growth of tree root systems in response to wind action and site conditions. Brain meta-state transitions demarcate thoughts across task contexts exposing the mental noise of trait neuroticism. Effects of a 12-week endurance training program on the physiological response to psychosocial stress in men: a randomized controlled trial No man is an island: social resources, stress and mental health at mid-life How does the brain deal with cumulative stress? A review with focus on developmental stress, HPA axis function and hippocampal structure in humans Just think: The challenges of the disengaged mind (this is the study of people shocking themselves out of boredom) Emotion Suppression and Mortality Risk Over a 12-Year Follow-up Cumulative Stress and Health Ordinary Magic, Resilience in Development Summary of the Project Competence Longitudinal Study The Times of Our Lives: Interaction Among Different Biological Periodicities Key moments: [00:00:00] — Welcome Back to Joy Lab & Resilience This month's focus is Resilience, and today we're tackling one of the most deceptively simple things — calming the mind. [00:00:20] — The 4-Year-Old and the Balloon: How Convincing (and Wrong) Our Thoughts Can Be Aimee opens with a story about her daughter, who came to her in tears over a thought that she'd float away in a balloon. When asked if it was true, her daughter said yes — because her brain was thinking it. With her feet planted firmly on the floor and not a balloon in sight. [00:01:45] — Introducing ANTs: Automatic Negative Thoughts Building on last episode's tree metaphor, Aimee introduces ANTs — Automatic Negative Thoughts. These are recurring, often unconscious negative thoughts, so deeply patterned through repetition that they arise automatically. They show up about ourselves, our futures, and the world around us — and they're strongly linked to anxiety and depression. The good news: everyone has them, and we can learn to navigate them. [00:02:20] — Categories of Cognitive Distortions Aimee connects ANTs to the broader framework of cognitive distortions familiar to Cognitive Behavioral Therapy (CBT) practitioners. Common types include black-and-white thinking, overgeneralization, and emotional reasoning (feeling like an imposter, therefore being one). Essentially: seeing scary balloons that aren't there, grabbing onto them, and letting them carry us deeper into worry and rumination. [00:02:55] — The Numbers: How Many Thoughts Do We Actually Have? Aimee shares the research: approximately 7 thought-changes per minute — meaning a completely different thought roughly every 9-10 seconds. Accounting for sleep, that's around 6,200 thoughts per day. Henry wonders how many of them are the same thought. (Spoiler: a lot of them.) The real problem isn't just the volume — it's that we believe so much of what we think. [00:04:30] — The Internet, Our Collective Brain, and the Power of Belief Henry draws a parallel between the internet and our minds: just as we know the internet isn't always true but somehow still believe it, we treat our own thoughts as if they're sourced from some objective ground truth. He connects this to the Buddhist teaching from the Dhammapada — Buddha's opening lines: "with our thoughts we make the world" — written 3,500 years ago and still holding up. [00:06:30] — Aimee's Counter-Take: Idiocracy and the Stakes of Mental Autonomy Henry takes the optimistic philosophical turn. Aimee takes the Idiocracy route. Both, somehow, arrive at the same conclusion: now more than ever, we need to reclaim the power of our own minds — for our inner worlds and the world we create around us. [00:07:45] — Why We Grab Our Phones Instead of Facing Our Thoughts If we're not actively training our minds, it's infinitely easier to reach for a phone and...
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The Truth About Depression, Anxiety, and Your Inner Strength (Joy Lab's Origin Story) + Joy Lab Free for 30 Days [263.1]
May 300:06:54Tap to summarizeIn this episode, Dr. Aimee Prasek shares some of the origin story behind the Joy Lab Program — from her own years-long climb out of anxiety, depression, and panic attacks, to a pivotal (and infuriating) moment on a psychiatrist's couch that lit a fire for her. Joy Lab exists to normalize mental health experiences, to build on inner strengths, and to help people do more than just survive and to actually flourish. Try It Free 🎉 The Joy Lab Program is free for 30 days — offer ends May 31st. Head to JoyLab.coach/program to sign up. Not interested in joining? Consider supporting Joy Lab Joy Lab is a nonprofit committed to keeping mental health tools accessible to everyone — ad-free, no paywalls. If these tools have made a difference for you, consider supporting the work at joylab.coach/donate. Even $5 makes a real difference. Can't give financially? Share this episode with someone who needs it. That's its own kind of giving. About the Joy Lab Podcast: The Joy Lab Podcast is an Ambie-nominated podcast that 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! And... if you want to spread some joy and keep this podcast ad-free, then please join our mission by donating (Joy Lab is powered by the nonprofit Pathways North and your donations are tax-deductible). Like and follow Joy Lab on Socials: Instagram Linkedin Watch this episode on YouTube Key Moments: [00:00] — Why Aimee is sharing the story behind the Joy Lab Program [00:20] — Struggling with anxiety, depression, and panic attacks without access to professional care [00:40] — An online depression forum: finding normalcy, community, and the realization that she wasn't crazy or alone [01:00] — The forum's limits: helpful, but ultimately a rehashing of hard things — and a sign that more was needed [01:20] — Years of cobbling together support without financial access to professional help [02:00] — Finally getting insurance and sitting down with a psychiatrist — and what happened next [02:20] — "There's nothing you can do. You're broken." — the moment that helped spark a mission [02:45] — No issue with medications; the real problem was the message of powerlessness [03:00] — What the science actually says: we have real agency when it comes to depression and anxiety [03:30] — Two moments that shaped everything: the forum that normalized, and the psychiatrist who enraged [03:50] — The mission: normalize mental health experiences, reduce stigma, and help people build on their strengths [04:20] — Teaming up with Henry Emmons; Joy Lab comes to life [04:30] — What Joy Lab is and isn't: not a crisis prescription, but a powerful complement to care or as a supportive and preventive tool to build resilience and tap into joy [04:50] — The real point of Joy Lab: not just feeling better — flourishing, aliveness, more of the good stuff [05:20] — Why "not-so-crappy" isn't good enough, and the belief that we are all capable of more [05:40] — You are wired for joy and flourishing. You are not broken. Full stop. [06:00] — Mental Health Awareness Month: 30-day free offer, sign up at JoyLab.coach Full transcript here Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program. Please see our terms for more information. If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.
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From Surviving to Thriving: The Science and Soul of Resilience [263]
May 100:22:40Tap to summarizeWhat does it actually mean to be resilient? Spoiler: it's not about white-knuckling through hard times or being the type of person who just 'endures' everything. In this episode, Dr. Aimee Prasek and Dr. Henry Emmons kick off Joy Lab's month-long exploration of Resilience. They'll share a science-grounded, warmly human look at what resilience really is, where it comes from, what depletes it, and, most importantly how to keep filling it back up. About: The Joy Lab Podcast blends science and soul to help you cope better with stress, ease anxiety, and uplift mood. Join Dr. Henry Emmons and Dr. Aimee Prasek for practical, mindfulness-based tools and positive psychology strategies to build resilience and create lasting joy. If you enjoyed this episode, please rate and review us wherever you listen to your favorite podcasts! Important 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. Subscribe to our Newsletter: Join us over at Joylab.coach for exclusive emails, updates, and additional strategies. Like and follow Joy Lab on Socials: Instagram TikTok Linkedin Watch this episode on YouTube Key moments: [00:00:00] — Welcome & introduce Resilience as this month's Element of Joy. [00:00:35] — Defining Resilience: Dr. Catherine Panter-Brick's definition: "a process to harness resources to sustain wellbeing" Resilience isn't a fixed state; it doesn't require the absence of illness, a certain mood, or a feeling of confidence. You can be resilient even when you feel completely unresilient. [00:01:40] — Henry's Take: Resilience as a Natural, Inborn Quality Henry frames resilience as something every human already carries — we wouldn't be here without it. He describes it as a capacity to face life's challenges with enough skill to deal with them "more or less successfully" (emphasis on more or less), get back up after being knocked down, and still hold onto some equanimity and connection to joy. [00:03:20] — Why Equanimity and Joy Are Part of Real Resilience: Aimee highlights that joy and equanimity aren't commonly included in definitions of resilience — and argues they should be. She makes the case that teaching people to simply endure hardship without attending to their relationship with it leads to only survival, not wellbeing. Personal story: her family's history of survival alongside deep, untended grief. [00:05:25] — The Research: Resilience Is Inborn and Universal- Aimee reviews longitudinal research on resilience: no single demographic, personality trait, or biological factor strongly predicts resilience. Chronic stress and difficult childhoods can "dent or delay" it, but they don't break it. The Joy Lab approach: tapping into the factors that boost resilience in meaningful, joyful ways. [00:07:10] — Henry's "Resilience Container" Model: Henry introduces a central metaphor for the episode- imagine a container in your brain/body holding a "magical elixir" that keeps you afloat. The size of that container differs between people — influenced by genetics and early environment. But the most important thing isn't container size — it's how well you keep refilling it. [00:08:10] — Factor #1: Genetics. Some resilience (and vulnerability) runs in families. Depression, for example, has a clear genetic component — but it's one piece of a much larger picture, not a sentence. [00:08:50] — Factor #2: Early Environment. How safe, nurtured, and emotionally respected we felt as children sets a tone for our emotional life. It's not something we can change retroactively, but its impact doesn't have to be permanent. Joy Lab's work is explicitly about shifting that emotional set point. [00:10:30] — Nobody Is Immune — But That's Not the End of the Story. Even the most naturally resilient person can be brought to their knees by a relentless string of losses or prolonged stress. The goal: reduce the drain and actively refill. It's a dynamic system. [00:11:50] — You Have to Test Resilience to Build It: The Biosphere 2 Story Aimee tells the story of Biosphere 2, the closed experimental ecosystem in Arizona — where trees given perfect growing conditions (no wind, no stress) grew fast and then simply collapsed. Scientists eventually discovered that wind stress causes trees to form stress wood (reaction wood): dense, concentrated cells that structurally reinforce the tree. [00:13:55] — Eustress: The Good Stress That Builds You Up. Aimee introduces eustress (eu = Greek for "good") — the kind of stress that actually strengthens us. Like exercise for muscles, or cardiovascular training: the system doesn't improve without being challenged. Our nervous systems, emotional resilience, and capacity to handle difficulty follow the same pattern. You are biologically laying down stronger capacity every time you navigate a challenge and come through the other side. [00:16:10] — Stress Isn't the Enemy — Imbalance Is. Henry clarifies: stress itself isn't the problem. It becomes a problem when it's too intense, lasts too long, or when we don't respond to it well. Our bodies are built to handle stress — in appropriate doses. [00:16:50] — The Brain Chemistry of Resilience: Norepinephrine & Serotonin. Henry breaks down two key neurochemicals: norepinephrine (the brain's version of adrenaline — activates focus and alertness under stress) and serotonin (his candidate for the "magic elixir" in the resilience container — a coolant that counterbalances overactivation). When these get depleted or thrown out of balance by chronic stress, we feel it — sluggish, run-down, depressed. [00:18:20] — Our Collective Resilience Depletion Right Now. Henry names what many are feeling: after years of pandemic stress, ongoing political turmoil, and a relentless churn of bad news, people are depleted on a large scale. What began as activation has, over time, curdled into exhaustion. This is a collective resilience crisis — and it calls for collective attention. [00:19:40] — Aimee on Equanimity and Agency in Brain Chemistry. Aimee connects the brain chemistry back to the equanimity point: even at the biological level, we have influence. This is self-care with scientific grounding. She invites listeners into the Joy Lab Program (free through the month of May 2026) to put these ideas into practice. [00:21:30] — Closing Quote: Alan Watts on Your Inborn Nature .Aimee closes with a reflection from Alan Watts on seeing yourself as part of nature — as extraordinary and as fundamental as trees, clouds, fire, and galaxies. A reminder that your resilience isn't something you have to earn. It's already what you are. 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. Chemistry of Calm (Dr. Emmons' book referenced in this series) Dr. Catherine Panter-Brick- Yale faculty page Resilience definitions, theory, and challenges: interdisciplinary perspectives Annual Research Review: Positive adjustment to adversity -Trajectories of minimal-impact resilience and emergent resilience <a href= "https://www.researchgate.net/profile/Reinhard-Fuchs/publication/261034407_Effects_of_a_12-week_endurance_training_program_on_the_physiological_response_to_psychosocial_stress_in_men_A_randomized_controlled_trial/links/...
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