Mental Health Toolkit: Tools to Bolster Your Mood & Mental Health

Рет қаралды 463,114

Күн бұрын

In this episode, I provide science-based tools and protocols to improve mood and mental health. These tools represent key takeaways from several recently published research studies, as well as from former Huberman Lab guests Lisa Feldman Barrett, Ph.D., an expert in the science of emotions, and Paul Conti, M.D., a psychiatrist with vast clinical expertise in helping people overcome mental health challenges. I explain the first principles of self-care, which include the “Big 6” core pillars for mood and mental health. Those ensure our physiology is primed for our overall feelings of well-being. Then, I explain science-based tools to directly increase confidence, build a stronger concept of self, better understand our unconscious mind, manage stress and improve our emotional tone and processing. I also explain ways to better process negative emotions and traumas. This episode ought to be of interest to anyone wishing to improve their relationship with themselves and others, elevate their mood and mental health, and better contribute to the world in meaningful ways.
Thank you to our sponsors
AG1: drinkag1.com/huberman
Plunge: plunge.com/huberman
Eight Sleep: eightsleep.com/huberman
Waking Up: wakingup.com/huberman
InsideTracker: insidetracker.com/huberman
Momentous: www.livemomentous.com/huberman
Articles
Day and night light exposure are associated with psychiatric disorders: an objective light study in greater than 85,000 people: go.nature.com/47aIZcp
Light exposure during sleep impairs cardiometabolic function: bit.ly/47aCNRO
Effect of self-monitoring through experience sampling on emotion differentiation in depression: bit.ly/46QNDMP
Emotional Granularity Increases With Intensive Ambulatory Assessment: Methodological and Individual Factors Influence How Much: bit.ly/4717EAa
Brief structured respiration practices enhance mood and reduce physiological arousal: bit.ly/3tKojcM
Cardiac vagal control as a marker of emotion regulation in healthy adults: A review: bit.ly/46PCQCO
Huberman Lab Episodes & Resources Mentioned
Dr. Lisa Feldman Barrett: How to Understand Emotions: www.hubermanlab.com/episode/d...
Guest Series | Dr. Paul Conti: How to Understand & Assess Your Mental Health: www.hubermanlab.com/episode/g...
The Iceberg Model: bit.ly/46GNOdH
Guest Series | Dr. Andy Galpin: How to Assess & Improve All Aspects of Your Fitness: www.hubermanlab.com/episode/d...
Fitness Toolkit: Protocol & Tools to Optimize Physical Health: www.hubermanlab.com/episode/f...
Foundational Fitness Protocol: www.hubermanlab.com/newslette...
Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle: www.hubermanlab.com/episode/d...
Dr. Alia Crum: Science of Mindsets for Health & Performance: www.hubermanlab.com/episode/d...
Other Resources
Seasonal Affective Disorder (SAD) lamp: amzn.to/3FCgKYk
Drawing tablet: amzn.to/3FzKfdm
The Physiological Sigh: • Reduce Anxiety & Stres...
Paul Conti, M.D.: How to heal from trauma and break the cycle of shame (The Drive episode): peterattiamd.com/paulconti3
"Trauma: The Invisible Epidemic: How Trauma Works and How We Can Heal From It": amzn.to/3GVLHXw
Timestamps
00:00:00 Mood & Mental Health Toolkit
00:03:10 Sponsors: Plunge, Eight Sleep & Waking Up
00:05:35 First Principles of Self-Care & 6 Pillars of Mental Health
00:13:58 Pillar #1: Sleep & Sleep Routine
00:18:00 Pillar #2: Light, Sunlight
00:24:38 Tool: Nighttime Environment & Darkness
00:28:33 Pillar #3: Movement; Pillar #4: Nutrition
00:33:18 Sponsor: AG1
00:34:51 Pillar #5: Social Connection
00:40:00 Pillar #6: Stress Control; Physiological Sigh
00:45:40 Tool: Raise Stress Threshold, Deliberate Cold Exposure
00:50:00 6 Pillars & Brain Predictability, Affect & Emotion
00:57:58 Pharmacology, Psychedelics, Supplements & Neuroplasticity
01:06:25 Sponsor: InsideTracker
01:07:26 Tool: Emotional Granularity
01:14:39 Tool: Heart Rate Variability & Emotional Graduality; Physiological Sigh
01:23:49 Tool: Unconscious Mind
01:26:54 Tool: Self-Concept, Self-Narrative Exercise
01:34:34 Tool: Unconscious Mind & Dream Analysis; Liminal States
01:42:52 Tool: Journaling; Generative Drive
01:52:43 Tool: Processing Trauma
02:00:43 Zero-Cost Support, Spotify & Apple Reviews, Sponsors, KZfaq Feedback, Momentous, Social Media, Neural Network Newsletter
#HubermanLab #MentalHealth
Disclaimer: www.hubermanlab.com/disclaimer

Пікірлер: 727

@innadzabelova579 7 ай бұрын

The 7th pillar is indeed listening to your podcasts! Thank you for your hard work👏🏻

@Kristin_MommyBreakdown 7 ай бұрын

So true! 🙌

@mariee.5912 7 ай бұрын

😊

@RandyRenta 7 ай бұрын

Thank you for allá the knowledge you share to all of us. Thanks to you I have improved my life, since I ever started to watch, and carefully listened your podcasts. God bless you. Thanks again for making my life better.

@nenek3321 7 ай бұрын

8th pillar is not reading the comments of the interview with Zuckerberg 😇

@Traisas 7 ай бұрын

@@nenek3321 can confirm. works for me 🙏

@imm0rtalitypassi0n 7 ай бұрын

Dr H, you should also know that not only have these lectures helped me greatly, but they've allowed me to help several friends who aren't into the idea of podcast lectures- but who have still used the tips I've shared with them. Thank you. ❤

@harjotsingh8530 7 ай бұрын

These Toolkit podcast episodes are absolute gems and I come back to them often. As always, thank you for this work and your commitment to helping people live better lives. A request - It feels like a good time have Dr. Robert Sapolsky back on the podcast again, seeing that his new book was recently released.

@sinegugundlovu2767 7 ай бұрын

Thanks Dr Huberman for your commitment to helping us live better lives.

@drwn2wat3r45 7 ай бұрын

Andrew, your contribution to humanity and our wellbeing is just so appreciated. Your drive to help people is an immeasurable virtue. This episode will help so many! Thank you brother 🙏🏼

@nqolak2975 7 ай бұрын

Mr. Huberman, I respect all the work you've been doing for us, your viewers, in terms of providing us with such great toolkits and overall knowledge. I wanted to express my gratitude for your existence and thank you for all the help you give out when it comes to health optimisation.

@sarahallenhumboldt2638 5 ай бұрын

It is "Doctor Huberman".

@MTCup77 7 ай бұрын

Appreciate everything you do for people like me who love science but were too bogged down with trauma/coping during high school/ college years.

@minuishaq631 7 ай бұрын

Hope you are doing better now ❤

@debrasellitti3006 7 ай бұрын

Yes. Quite a burden, indeed.

@madhua7717 6 ай бұрын

👍

@ales.658 6 ай бұрын

Omg this is such an accurate description of me😂

@MehdiyaKadi-od2tk 6 ай бұрын

@@minuishaq631🎉🎉🎉

@jessewilks2179 7 ай бұрын

Dr. Huberman, you are such an inspiration. Listening/watching these podcasts makes me feel like I have a better understanding and therefore better control over my own brain/body leading to a better life overall. Thank you so much for all of your continued work, you are truly a blessing!

@TheMentalLevel 7 ай бұрын

Excellent Dr. Huberman! Also it can be helpful for people to be aware that longer meditation sessions (30-60 minutes) can be a useful tool for improving mental health as shorter sessions in the western world are often the norm but people struggle to find a meditative state of stable awareness that translates into their lives in shorter sessions, often giving up on meditation entirely because they don't see significant benefits. The longer session gives the brain a runway to re-focus enough times to find that space and stabilize the benefits in daily experience, thus often being the crucial X-factor.

@Saida_i 6 ай бұрын

How can l do meditation? Is it sitting one place for an hour?

@TheMentalLevel 6 ай бұрын

@@Saida_i pretty much, if you want to do a longer one! Follow some guided meditations if it's helpful.

@averyintelligence 3 ай бұрын

I would also like to add + There's numerous types of mediation. Many people in the west thing they have to sit in silence. But you can do analytical meditation, visualization, qigong, chanting etc ... I feel many people in the west should try these first as it's difficult for people to be still in silence like a monk

@averyintelligence 3 ай бұрын

@@Saida_ihey read my other comment :)

@TomiRantanen 7 ай бұрын

Andrew, please do a 6-part series on metabolism and how to improve it. Not only is the topic incredibly interesting, it would be a tremendous service as metabolic dysfunctions are so ubiquitous and devastating world wide right now. Maybe invite more than one expert for that topic, if there isn't one single guest who could address the complete picture.

@terrapreta1 7 ай бұрын

Yes! I have a 26 year old niece who has been suffering from methane sibo (IMO) for over 6 years now and it seriously impacts her quality of life. She hasn't been able to find a health care provider who's been able to make much of a dent in alleviating her suffering. She is still active and works as a personal trainer but it is a constant battle trying to keep her symptoms contained.

@needmorebeans 7 ай бұрын

Please include in it, improving insulin sensitivity

@dbzgtcrazy 7 ай бұрын

Chris Masterjohn on inborn genetic errors of metabolism and superphysiologic vitamin doses, etc., Jay Feldman, Mike Fave, Kate Deering on metabolic support and mitochondrial function in general. Georgi is a bit too unhinged lol

@DDTSB2525 7 ай бұрын

Why does it have to be 6 parts? 🤔

@endgamefond 7 ай бұрын

THIS! Mitochondria is so underated. Andrew has invited Dr. Palmer i think his name. He wrote a book called "Brain Power" in the eps with him, Andrew didnt explore much on biological part like how mitochondria work/operate and how person metabolize things (foods, etc) like how inslune produce and not produce much n cells dont want to take it and how those effects how people make hormones even they can make hormones but their biological stuff/CIRS/infections etc prevent them making certain hormones or people produce more hormones and how it effects how the cells are gonna take it etc.

@stardresser1 7 ай бұрын

Another episode packed with ACTUAL things we can do. Thank you, thank you, THANK YOU. 😇

@kristian.sacco. 7 ай бұрын

Hey Dr. Huberman, no idea if you'll actually see this but I'm an absolute massive fan and have been for a few years now. I never comment or really visit the youtube (i listen on spotify) but i wanted to drop a comment. Without getting too far into it I just wanted to say your work has without a doubt improved/helped rescue my life in ways I could never explain or even really fully comprehend myself, and for that I would like to thank you 100 times over I attended your show in Toronto which was such a huge highlight of my year, I went solo and so thoroughly enjoyed it, especially the improv bits you did on human body parts from the crowd (i still tell people about the bit you did with semi circular canals and our affinity for accelerated angle states like surfing). Also when you came out on stage the emotion and energy in the theatre was unbelievable I also wanted to say that if you did another show in Toronto I would be there in a heartbeat, and I would gladly bring friends this time, especially with the interest after I've been telling friends & family how great of a night I had at your talk Take care of yourself as I know you usually do!!! I will be following every episode, and I plan to subscribe to your membership as soon as I get a little more off the ground, things are improving all the time for me and I have you to thank for so much of it

@lilyneva 7 ай бұрын

Thank you from the bottom of my heart for your immensely generous and helpful act of making this information, and the clarification and merit of certain parts of it, available and accessible to all. It seems to my mind like a beautiful gift or a touching form of peace offering. This podcast is to my mind inexplicably valuable and important. Finding it has made me feel (for the first time since I began trying to learn about these topics) energized and hopeful, as there is now somewhere I can finally turn to for accuracy, nuance, and depth. I get emotional but I can’t say enough how much it means not to feel lost at sea anymore, mentally composing emails with questions but not having anyone to send them to and not even feel sure as to what to ask. So often instances of what one reads or hears (hear in particular) seem vaguely inaccurate, but without enough knowledge or perspective (to be able to sift for robust reliable sources or weigh the merits of one side of a debate against the other) it can all feel overwhelming to the point that you almost begin to accept not feeling confident about what you know. Thank you for helping me take ‘my power’ back, if that makes sense.

@MrAkura1984 7 ай бұрын

Thank you very much Dr Huberman. You are a blessing to the world!

@lindaohanraha-hanrahan2817 7 ай бұрын

Thank you for this and everything you do to provided trusted mental health information to the masses. It’s so valuable. Thank you for YOUR interest in science.

@bleuballsd33p26 7 ай бұрын

This is a very noble endevour that you invested into a zero-cost education program for the public, I belive everyone should have access to the same knowledge regardless of financial status. Thank you for your time and effort., I tune in every Monday

@sandraslastan8407 6 ай бұрын

I love how you’re describing what is the essence of Eastern philosophies, religions and timeless wisdom in scientific terms. Generative state = flow. Fascinating! Thank you!!!

@franciscocabrera8175 7 ай бұрын

I'm so grateful that there are people like you, Doc. You're a blessing to all of us!!

@kathleenmahanwilliams7491 7 ай бұрын

DOCTOR Huberman. He earned the title!

@gabrielladocche1203 7 ай бұрын

agree🙏

@graciacelesteescobarlemus2736 7 ай бұрын

Professor Andrew you inspire me so much, “series” is a noun that can be singular or plural without changing 😁 I also just wanted to tell you that I am taking notes from your podcasts and am sharing bits of them in Spanish in my social media for my friends and followers who don’t know English to learn and benefit from your valuable content, as I have. I’m from Guatemala 🇬🇹 and I have a Bachelors degree in Psychology. A big and genuine thank you for everything you do 🤍

@oscar-lagrosen 7 ай бұрын

This might be the most important episode from you ever so far. Mental health is something all of us have and with these tools we can be ensured to master it every day. My deepest gratitude to you Andrew for this!

@aperson7764 7 ай бұрын

Thank you so much for this episode Dr Andrew. For me personally addressing the big 6 has a transformative and empowering impact on my life. I fell off the wagon a bit with exercise and sunlight viewing and this episode is a great motivator to get back into it. As someone who is a bit more reclusive I found the tax/savings analogy extremely validating since my rule these days for protecting my sense of agency is "no company is better than bad company"

@cathylavoie 7 ай бұрын

Thank you so very much Andrew for all you and your team are sharing with us. I appreciate it VERY much.

@Mariahmcam 7 ай бұрын

What an amazing tool kit episode. I have been really enjoying the conversations on metal health while still incorporating the importance of physical health. Incredible knowledge! 👏

@mariamzeynalova2885 7 ай бұрын

Love all your episodes❤ but this one is a must watch for everyone, I think. Thank you so much for your work!🙏❤️

@danielamestanek7899 7 ай бұрын

FINALLY someone actually starts the theme of socialisation with: "we all need to strive to LIMIT the number of social interactions that we feel tax or even vex us, that cause us stress." and not something like "if you are not socialising enough you will die earlier." both are true but one needs to be put in front of the other. every time.

@shirintobie-paul3501 6 ай бұрын

Thank you Dr. Huberman, team, sponsors and supporters ☀️

@everykidcooks7521 7 ай бұрын

Howdy Dr Huberman! Thanks so much for such a great podcast. I really appreciate all the episodes so much including this one! It's really helpful to receive advice that you can slowly incorporate into your daily habits. One of my feedback thoughts is that for someone who can easily lose focus and concentration, it would be great if you could include more summaries of bullet points at the end or highlight the topics in some way. It's also really nice that when you use infrequently used words that you'll follow it up with another translation without being patronizing. Thank you again!! 🙌🙌🙌

@manuelfdk2394 7 ай бұрын

I added you on my lifetime document. I was kinda depressed not so long ago and now I feel way better everyday because I try to practice everything you preach. Thank you from my heart and god bless you

@rajeshwarijotawar8164 Ай бұрын

Hi Andrew, not sure if you see the comments. But I wanted to take this moment to thank you! I am going through a tough time in life right now- grieving from my brother’s death, going through a break up, trying to survive each day with all the overthinking and anxiety I have been watching/listening to your podcasts recently and implemented some of the things you suggested to regulate my emotions and well being. This has helped me a lot to cope up with all the things happening around me So thank you so much 🙏🏻🙏🏻

@Adonis1LL 18 күн бұрын

i'm wit u bro keep doing good

@valdawg 7 ай бұрын

I hope you understand how much of a positive impact you’re making on the world. Thank you for everything you do.

@zachcostello_ 7 ай бұрын

Andrew, you are saving lives. Please keep up the good work. Thank you.

@cathya.405 7 ай бұрын

Fantastic episode and a great summation of the many previous in-depth episodes on mental health. Thank you for concisely describing the tools and protocols in an actionable manner. As a person that has never looked forward to Monday mornings, I now am always excited to get up on Monday and discover your new and life transformative content. Thank you for your hard work and dedication in the field of science and humanity!

@user-we1eq3li3z 7 ай бұрын

I had ECT over 2 1/2 years ago for Treatment Resistant Depression. After 13 sessions I was left with amnesia and psychosis. It presented in me thinking I had a job as a paralegal and a full scenario which was simply not true. Prior to this I had no delusions and had never presented like this. The doctor immediately stopped the ECT treatments and I was left to assume the memory would return. It never did. I was put on disability and am considered a TBI victim- But that is where the information has stopped for me. No doctor has been able to explain it to me or give me options or direction on going forward. I am not even aware of what part of my brain is injured. I realize this subject wouldn’t be of interest to a large audience and I’m not suggesting you do a podcast on it. But I faithfully listen to your podcast every week and have gotten more help and tips and knowledge from you and your guests especially on navigating mental health than from any doctors I have seen. So my question is, as a Neuro Scientist who would you recommend I see? Or do you have any information on how my brain was changed and why my memory has never returned. Are my brain pathways destroyed? This is a big ask, but if anyone would know it seems like you would. I live in Montana and have limited resources- but if you have any thoughts or suggestions I would appreciate it very much. It has changed my life for the worse in ways that I can’t even begin to describe. Luckily I was able to find a new psychiatrist at a practice that doesn’t do ECT at all and have my symptoms treated with ketamine, TMS. Thank you for reading my comment. And thank you for all the fantastic information you provide.

@antonvannelli9085 6 ай бұрын

I have had clients tell me stories about extreme resistance to certain therapies, even as far as having complete disassociative events post/during treatment. I have seen the brain do incredible things to protect the activation of the fight/flight response, all in a likely response to try to keep us "safe". I hope that you find healing. I have written a few articles on trauma and using resequencing techniques to reconnect brain/body to help regulate the nervous system. If you are interested I am happy to share them with you.

@user-we1eq3li3z 6 ай бұрын

@@antonvannelli9085 that is so kind. I would be grateful to receive any of your work on trauma and healing. Thank you for reading my comment.

@antonvannelli9085 6 ай бұрын

Google atheq system and feel free to read and and all of the articles in the blog section. Should be helpful for you! Take care and wishing you the best in your healing journey.@@user-we1eq3li3z

@antonvannelli9085 5 ай бұрын

@@user-we1eq3li3z No problem. Google search atheq system and read and research as much as you like. The blog section should have some of the most helpful articles. Wish you well!

@tinaolson744 7 ай бұрын

This toolkit is comprehensive and I am watching for the second time. I’m taking notes so I can better apply lessons. I am a People Services professional and sharing this episode with our people. Thank you!

@psirafit 7 ай бұрын

Thank you, Andrew, I'm a big fan! Today I ran my first 6.2 miles listen to this. So many good lessons. You're awesome. A big hug from Brazil!

@MarianneHMiettinen 7 ай бұрын

Every person, especially the youth, should benefit from this. I certainly did, thank you!

@motivason 7 ай бұрын

Andrew, Thank you for providing free tools for us to improve many aspects of our lives 🙏

@chazlon5061 7 ай бұрын

he probably won't ever read this comment

@motivason 7 ай бұрын

@@chazlon5061Probably not. But I'm grateful to my fellow human for his work. And that's all that matters to me. 🙏

@kathleenmahanwilliams7491 7 ай бұрын

DOCTOR Huberman. He earned the title. Please show respect.

@motivason 7 ай бұрын

@@kathleenmahanwilliams7491 😂 ok

@ajayshankar10106 7 ай бұрын

Huberman never fails to amaze us!

@user-hi3pq3wx8p 7 ай бұрын

Thank you Dr Huberman for all you do..

@ThePiratedSardar 7 ай бұрын

I appreciate all that you do Dr. Huberman, this was so informative and just doing the double inhale exercise while you talked about it got me calm while I was driving to class for a midterm. This could not have come at a better time for me, thank you!

@hfislwpa 7 ай бұрын

Gracias Andres! Your podcasts have greatly helped myself and loved ones. I cannot express my immense gratitude for your efforts.

@xXxbrookemassacrexXx 7 ай бұрын

Andrew, I cannot quite explain how much your videos have helped me over the past few months. I have a request for an episode. It has become incredibly apparent how different my interests are from those around me. I have a huge interest in learning about health, be it mental, physical or otherwise. I have a growth mindset. Yet I'm surrounded by people I know and love who don't care about their health, physical or mental, or forward progression in life. Because I care about them I like to share my knowledge. Turns out most people don't appreciate that. It makes me feel like an outcast in a very weird way because I feel like me caring and voicing my knowledge is a part of who I am and how I express my interests. It's making me get to the point where I wish to pull further away and find people with similar interests or at least people who care about their health so I don't seem like the silly one for spending my time learning rather than on social media or whatever else people are interested in. I feel like I missed my opportunity to go to school and be around people with higher generative drives and now I feel lost. Can I get an episode or maybe even just a comment on how to navigate through the world with high generative drive when everyone around you has a low one?

@mariawoods8225 7 ай бұрын

another great information packed episode. I would also like to add when automatically reaching for your phone become aware and conscious and choose to do something different. Pick up a book, there is something about actually feeling and smelling an old book that activates something in my brain. I think its called happiness :) Try to stay off social media, do you really need to know what your friends are having for dinner? Do they really need to post about what they are having for dinner? Get out in nature frequently, well more than frequently. Climb a mountain and when you reach the top scream freedom. I am Scottish and Braveheart is my favourite film so it resonates with me. When you scream it tones the vagus nerve supposedly. If your having a shit day and have all sorts of emotions and feelings just stop, sit with the feeling, don't judge it or label it, just sit with it. It is energy and wants to pass through, something like a fart?! I promise that feeling will pass. Above all hug and laugh as much as you can. It makes you feel better and hopefully the person you are hugging may laugh also. Enjoy life and don't get bogged down by routines. Our bodies have an innate wisdom and if we can only just slow down and listen to what it is telling us we would all be bloody perfect. x

@giuliaarrobbio9827 4 ай бұрын

Thank you! I listen to your podcasts everyday! You are The best❤

@RosyRosieRose 7 ай бұрын

Thank you for professing the super brilliant acknowledgement of Conti to allow and process trauma lest your subconscious wakes you up to recognise it or implement defences and pursue distractions. 👏🏼

@NishaPradip 2 ай бұрын

Thank you Andrew for all the work that you are doing for humanity. ❤

@evilcuteness8194 7 ай бұрын

Clutch as usual. Thanks for the accessible, science based tools.

@Radik-lf6hq 7 ай бұрын

00:01 Tools and resources for improving mood and mental health 02:12 Darkness at night for 6-8 hours is correlated with improved mental health outcomes. 06:11 Waking Up app offers various meditation programs and Yoga Nidra sessions to improve mood and mental health. 08:07 Taking excellent care of one's biology is fundamental for enhancing mood and mental health. 12:22 The video discusses the six pillars of self-care and mental health. 14:27 Sleep is a constant investment, just like physical fitness 17:56 Getting sunlight early in the day has positive effects on mood, focus, and alertness. 19:41 Exposure to morning sunlight benefits mood and mental health. 22:50 Exposing your eyes to bright light, preferably sunlight, throughout the day improves mood and mental health. 24:31 Darkness during a particular stage of your 24-hour cycle is beneficial for mood and mental health 28:19 Maintain a dim or dark nighttime environment for improved mood and mental health. 30:05 Foundation of mental health includes movement, fitness, and nutrition. 33:30 High-quality nutrition is crucial for mental health 35:21 Our nervous system is regulated through our own actions and interactions with others. 39:03 Social connection is vital to mood and mental health 40:45 Having readily accessible stress management tools is extremely important. 44:15 Using physiological sigh as a tool to regulate stress 46:04 Deliberate cold exposure can help induce adrenaline and noradrenaline elevation and practice staying calm in stressful situations. 49:29 Adopt real-time and offline tools to improve mood and mental health. 51:19 The major takeaway is that the brain's key function is to generate predictions about what's going to happen next and regulate mood in the moment. 55:08 By tending to the six core pillars, you can shift your likely emotions towards more positive affect. 56:47 Dr. Lisa Feldin Barrett's brain-body budget theory can improve mental health. 1:00:45 Certain drugs have the potential to enhance mood and mental health through neuroplasticity. 1:02:31 Work with an expert to ensure long-standing improvements in mood and mental health over time. 1:06:11 The core six pillars of mental health are essential and cannot be replaced by drugs. 1:07:57 Adding specificity to our emotions improves overall mental health. 1:11:57 Increasing emotional granularity through self-assessment improves mood and mental health. 1:13:44 Increasing emotional granularity improves mood and mental health. 1:17:36 Your heart rate is influenced by your breathing. Inhaling speeds up your heart, while exhaling slows it down. 1:19:34 Five minutes of cyclic physiological sighing per day improves mood and mental health. 1:23:20 Tools and protocols for enhancing mood and mental health 1:25:13 The unconscious mind plays a significant role in our feelings, thoughts, and behaviors. 1:28:59 Organize your memories into folders based on different phases of your life and add key milestones as bullet points. 1:30:45 Create a historical sense of yourself through key life events 1:34:16 Manageable increments across lifespan help build self-concept and improve mental health. 1:35:58 Explore the unconscious mind by recording and thinking about your dreams. 1:39:38 Explore recurring themes in your dreams and unconscious mind. 1:41:21 Pay attention to the contents of your thinking during the first few minutes after waking up. 1:44:46 Journaling can be helpful for mental clarity and goal-setting. 1:46:35 Mental health is about having a sense of agency and gratitude in our waking life. 1:50:10 Thinking and writing about goals and aspirations is a key first step towards actualizing them. 1:51:50 Journaling and dream analysis can positively enrich mood and mental health. 1:55:36 Unprocessed trauma can negatively impact mental health 1:57:32 Verbal and emotional processing of trauma is crucial for healing. 2:01:10 Tools to enhance mood and mental health 2:02:52 Subscribe to the Huberman Lab podcast and newsletter for science-based tools to enhance mood and mental health.

@1gamz 7 ай бұрын

Thank YOU

@kent7544 7 ай бұрын

is there an ai that does this kind of thing?

@yamini192 7 ай бұрын

Thank you

@chiefyy999 6 ай бұрын

@@kent7544yes, HARPA AI for example

@nareshrai6433 6 ай бұрын

Thanks bro

@sonals2021 7 ай бұрын

I run a Mental health and well-being charity- this is going to be brilliant as I plan to share these tools to our audience.

@RS-xq6je 7 ай бұрын

Where are you based roughly

@MarianneHMiettinen 7 ай бұрын

Important work you're doing!

@sonals2021 7 ай бұрын

@@RS-xq6je 🇬🇧

@OmriC 7 ай бұрын

Andrew, you absolutely need to have John Vervaeke on the Podcast, and here's why: Your show excels in bridging gaps between neuroscience and practical applications for mental well-being. Vervaeke is a giant in the realm of cognitive science and philosophy, and his work on 'meaning crisis' and 'relevance realization' could deepen the scope of your podcast. Imagine a dialogue that not only elucidates the biological mechanisms of the brain but also delves into how people can derive meaningful experiences in their lives. This collaboration would be a groundbreaking episode that your audience shouldn't miss. Make it happen!

@ericfaahcs1080 7 ай бұрын

Yes would love to see John Vervaeke on this podcast, great idea!

@MTCup77 7 ай бұрын

🤔👍

@Sunnydayz5656 7 ай бұрын

Thankyou for your videos dr huberman, your vidoes have helped me more than you know, your sessions are always packed with knowledge. It also helps me fall asleep because it keeps me so interested and at peace, helps with my anxiety. I feel like I'm in class learning again I absolutely love the sessions. I have listened to them over and over. Thankyou !!

@BowWowBills 7 ай бұрын

Thank you for your content Andrew! You’ve helped me add so many benefits to my life.

@Suboptimalconditions 5 ай бұрын

I greatly appreciate the work you do and for awaking a standard i now set for the constant growth and healing. Thank you so very much for just being you. ❤

@lucascal782 7 ай бұрын

I was waiting for it. ❤️ Thank you Doc!

@Henriquezblu 5 ай бұрын

I loved this episode!! Huberman is always dropping jewels on us!! I’ve learned so much from each episode!! Especially the danger that alcohol has on the brain. I can never have a corona again!! I can’t unlearn what I’ve learned because my body will betray me, with a headache before I’m even done with my beer. So what made me think it was ok in the first place .idk. Glad I wised up finally at 48!! 😝

@toskamarie2061 7 ай бұрын

I mainly came here to say that I realize I listen to you way too much. I'm a barber, and I had a dream that I was your barber and you were in my kitchen getting your haircut. While you were there you got some news from your lab that something wasn't quite right, gave me a big hug, I flirted with you and then you left your hoodie here LOLOL For real though, your podcasts are my fav thing to listen to, and watch 🤣❤️ Ps, do you need a new barber?! Hahahaha

@hubermanlab 7 ай бұрын

I always need a barber- my hair grows ridiculously fast!

@toskamarie2061 7 ай бұрын

@@hubermanlabI'll be there every week LOL

@codypound9974 7 ай бұрын

Fantastic episode, very applicable. The 6 pillars are awesome! I use the psychological sigh all the time now. Thank you !

@LasVegasSand_s 7 ай бұрын

Wow the fact that the benefits of limiting nighttime light exposure is INDEPENDENT from morning light exposure and even sleep duration and quality is mind-blowing!

@barbbrazes869 7 ай бұрын

Thanks for this excellent episode! You are serving many people with helpful actionable information!!

@Decmatee 7 ай бұрын

Really liked what he said about social connection. And how social interactions can be taxing,.. to think about and limit these. I often find myself over interacting to my own detriment. This is music to my ears.

@ajithr1255 7 ай бұрын

You're really amazing for doing this. Thank you!!!

@lPelado 7 ай бұрын

Thank you so much for this useful knowledge that you are sharing freely with all of us Dr Andrew. I'm on a point in my life where this podcast is being really useful for my mental health and my health in general. Great work!

@kuya24 6 ай бұрын

Dr. Huberman, thank you for this mental health toolkit which I am confident will help me if I apply and stick with it. All of your podcast content has helped me very much.

@nadamessenger 6 ай бұрын

Incredible work, Dr. Huberman. Thank you.

@ericrosenthal2013 7 ай бұрын

Andrew, thank you for the amazing contribution you have made in my life.

@bronwynrogers3315 7 ай бұрын

Thank you for the in depth tools provided here, adding these to my daily routine. Also, downloaded for reference purposes along with links to Dr Conti.

@frankiebeckwith4919 7 ай бұрын

I love your podcasts; thank you. Would you consider doing a podcast on sleep deprivation after major surgery and how to avoid depression from lack of sleep?

@rushipatel7786 7 ай бұрын

Generative drive ! - our desire to create, build, and contribute to the world in a meaningful way, and appreciating the process to get there

@NorbertMaj777 7 ай бұрын

I just love this podcast, i learn so much from him. Keep doing what you doing right now,.

@kinanhamwi 7 ай бұрын

"Hi, my name is kinan and I really want to thank you for these videos. They're helping me a lot. I also have a favor to ask you if there's any chance to talk about multiple sclerosis (MS). My mom has been suffering from this disease for 15 years. I was thinking that if I had known all this knowledge before, maybe I could have helped her somehow. Unfortunately, she passed away, and I hope that people can use this knowledge to help their families and friends." Thank you, and all the best in your career ❤

@flywitch26 7 ай бұрын

Condolences 🙏

@kc2864 7 ай бұрын

Thanks for concluding all the information from other guests cuz I like your solo podcast more, which make me easier to absorb.

@christinemueller_vienna 7 ай бұрын

ON JOURNALLING: First: I´m excited and very curious about the podcast about journalling - I started journalling during an unemployed phase over ten years ago, after I read the book "The artist´s way" by Julia Cameron (although the subtitle might be wooish though...) and kept on using that protocol with phases of varying intensity. I was delighted when I heard in another Hubermanlab podcast, that writing questions (leaving out the answer) is a scientifically researched protocol with positive effects on mental health. In my experience - maybe apart from the proven aspects - I really like the feeling of experiencing that state - learning that it´s alright, not knowing the answer(s) and at the same time developing the trust, that my unconscious mind will start dealing with the topic "on it´s own" (if it "wants to"). In another episode, the special feature about the mindset of "Maybe" came up. I´m not sure, if that happened in the context of journalling, however - somehow by writing over the years I found out, that writing up to pages of sencences starting with "Maybe..." enduce a sense of openness, that is really special and would endure for a longer period of time and in any case spill over to other levels of life. So maybe (pun intended) an interesting combination woud be: starting to write questions for some lines and then continuing with "Maybe"-sentences is a legit protocol. In any case, it´s an applicable way to start journalling, if there´s a hesitation or blockage.

@sushmarai7815 7 ай бұрын

Lovely episode . Thank you 🙏🏽🙏🏽

@GunnarAO-yg2jh 7 ай бұрын

Thank you, you are incredibly helpful!

@felipebarcelos7476 7 ай бұрын

Already gave a link and comment because I know this is going to be a banger, as usual.

@thepadmasrinath 7 ай бұрын

From India. Thoroughly enjoy your Podcasts. It is so mind opening . This thanksgiing month----- todays ' Thank you " is for thewonderful podcast that ar so enlightening and accessible.

@aneliyamihaylova7967 7 ай бұрын

Perfect, Thank you! Im so grateful for this knowledge!

7 ай бұрын

Thank you so much for all you share, it is so amazing!! The job you do is amazing.

@mattwash5338 7 ай бұрын

TRAUMA EPISODE FOR THOSE EXPERIENCING WARFARE CURRENTLY 💯💯

@daniellaferrari1 7 ай бұрын

What a great episode! It’s like cliff notes for the past few podcasts.

@shwetapandey3205 7 ай бұрын

Another fantastic episode Dr Huberman. Could you do episodes on (or point me to one's already done that cover) the following: 1. Intelligence: why are some people more intelligent than others? In academics, in life, there are many types of smart. If we all have the same brain structure, what are the subtle differences that makes one smarter than the other? 2. Articulation and Verbal Communication: why are some people better at this than others? Some people just have the right words to say at the right time. 3. Morality: are there Morality centers in the brain? Why are some people kinder than others? 4. Parenting: best parenting practices (specific protocols) to help raise mentally healthy children. (Building on the trauma episodes) Thank you for all that you do for science and for this world! 🙏

@eatandexercise1 7 ай бұрын

Your videos have been unbelievably helpful to me. Thank you so much!

@hubermanlab 7 ай бұрын

Thank you for your kind words!

@abdolhamedsharef2924 7 ай бұрын

Incredible! Thank you so much for sharing those interesting tools and behaviour

@graziella5949 7 ай бұрын

I’m doing all these basically for 6 months now. Last February, I was basically agoraphobic and almost catatonic because of severe anxiety and depression. Without medications, I was able to pull myself out of the patterns through these “pillars.” Also Pillar #7 should be faith. Having to believe in something more than the physical realm (as for me, reading about the Upanishads and how it somehow connects to quantum physics) is what completed my own personal toolkit for healing.

@addingvalue2326 5 ай бұрын

Hey there keep going champ. so what did you find ? How upnishad is connected to quantum mechanics?

@averyintelligence 3 ай бұрын

Hey same! I had agoraphobia barely left my house. Now I go on morning walks. And I agree, I was thinking one pillar should be 'spirituality' but faith is a better one. Similair to you, I was able to surrender and let go when I found out about non duality (advaita vedanta). I was able to see we are all one and suffering is a concept we can chose not to consent to. Ancient eastern wisdom is needed more in the east. I'm relieved and joyed that you have also been awoken. Much love 💟

@averyintelligence 3 ай бұрын

In the west*

@Racemouze 7 ай бұрын

Thinking about how to implement Huberman routines is my weekly dileberate stress-activity :D Thanks as always for the great content!

@jacquelinekabugo-raderson1878 7 ай бұрын

So grateful for all your consistent hard work on behalf of Humanity! Blessings to you and yours, Dr. Huberman ✨️✨️✨️

@tonyz7216 7 ай бұрын

Hi Andrew. Could we please have an update on EMDR? You covered in the past the effective role of eye movement to reduce stress by calming the amygdala. But what about the other typical EMDR bilateral stimulations such as tapping, or alternating buzz and their role in not only reducing stress, fear, trauma and PTSDs but also in setting up new templates for the brain. Many thanks.

@kathleenmahanwilliams7491 7 ай бұрын

Damn! Andrew? His name is Dr. Andrew Huberman!

@tonyz7216 7 ай бұрын

@@kathleenmahanwilliams7491 thanks for your constructive comment !

@l0v3mu8ic 7 ай бұрын

Also interested in the biomechanisms of typical EMDR therapies!

@Appleloucious 6 ай бұрын

One Love! Always forward, never ever backward!! ☀️☀️☀️ 💚💛❤️ 🙏🏿🙏🙏🏼

@apanda5915 7 ай бұрын

Thank you for talking about trauma. CPTSD sucks but learning about it is so helpful. Gabor Mate on the pod would be awesome and timely

@mariekoecher8422 7 ай бұрын

Andrew, what a cohesive synthesis of "critical path" to mental health embedded in physical health. Your death of knowledge and extraordinary presentation skill in this arena is truly unparalled! Thanx to ur continued commitment and interest in the art of science.

@bubata05 7 ай бұрын

38:06 I unfortunately have also this habit to go through conversations in a loop and to reflect endlessly on stuff that was said! This of course brings me all sorts of negative emotions even after the convo! I want to change this habit in the future and already am trying to think of some strategies but it is not an easy task! And btw this habit should not be mixed with reflection because usually it doesn’t lead to anything productive in my experience! I found it somewhat reassuring to hear that I am not the only one doing it though! Thanks for sharing 🥰

@Rekhachandra2611 7 ай бұрын

Hi Andrew love your podcasts and follow them religiously!! Can you PLEASE Do an episode on Migraines? Have been suffering since last 4-5 years despite ticking off all health parameters !! Thank you 🙏🏻

@radudaniel5373 3 ай бұрын

Huberman definitely gonna be in one of my folders.

@imm0rtalitypassi0n 7 ай бұрын

As a little girl who had an IQ of 138 turned adult with c-ptsd & adhd to offset it some...I've been here from the start & it's still so wonderful to get to watch one of your solo lectures. I've loved the interview episodes you referenced- but you have such a talent for teaching & presenting info in a way that maximizes learning & memorization. I am grateful for this. ❤

@peripheralparadox4218 7 ай бұрын

How does those conditions offset your IQ? Mine is 132, but I’m a loser who just drives buses as I cannot conquer depression. Don’t think it’s affected my IQ though.

@ruthmiller6424 7 ай бұрын

Hey Pro very good information I have a daughter my first child she is Downs Syndrome and it can be a challenge with my mental health especially when she puts on that stubborn mood ,I have learn to walk away for my own peace of mind Thank you good think I live in the tropics we have sunlight every day 😂 when I feel stress I will listen to some calm music and sing along and it helps me to relax I most certainly try your six pillars blessings 😊

@imm0rtalitypassi0n 7 ай бұрын

@peripheralparadox4218 hey now....driving a bus doesn't make you a loser, and i don't know you but i'm willing to bet you have a lot of qualities to confirm you are not a loser. But- to your point, yeah what I meant wasn't so much that the c-ptsd/adhd lessens my IQ any, but more that those filters do present the occasional challenge to applying myself to utilizing the knowledge I'm capable of learning. Whether it's by way of sticking with it, or by retaining it. And so I find I absorb information differently depending on the delivery. Doc's delivery seems to work really well for me. Probably also because he himself has been through some sh*t too, and I inherently respect and resonate with that. Either way- these lectures stick.

@imm0rtalitypassi0n 7 ай бұрын

@@peripheralparadox4218Also..I still struggle with depression. Sometimes more than others. But I will say that even just the light viewing/not viewing, and the close range/narrow focus vs viewing distance tips he's given us have REALLY helped me pull myself from the brink. Especially after I lost my mom, but even still- it keeps me tethered to a workable coping state, even if it sucks pretty often. It's still a significant improvement. I wish you brighter days, my friend. And I know you deserve them. ❤

@peripheralparadox4218 7 ай бұрын

@@imm0rtalitypassi0n I see. Yeah, Andrew is very good with his delivery; very articulate, authentic and precise. Yes I have some non-loser qualities, but I can tell you as a man, being a bus driver is considered a loser by most women and in most societies it’s a low status job. My ex even said ‘is that all you’re going to do with your life’, and an old flame who wanted to get back with me changed her mind, and when I dug out the reason, she gave me the same comment of my other ex. Status is important for women. I don’t know any bus drivers who have a partner unless they’re old and wealthy and just do it for some extra cash, or own their own business. At least I get paid to listen to Andrew Huberman!

@scotchbarrel4429 7 ай бұрын

Love to learn more about the studies around gut biome that were still waiting updates on, or any new revelations around this topic.

@watcher1326 7 ай бұрын

Lots to think about here. Skipped around a lot, but plan to listen to those same parts again.

@taherapatel9600 4 ай бұрын

I laughed hard when you said if you live on planet earth there is always sunlight😂

@memastarful 7 ай бұрын

Much needed!!!! ❤

@_fan_i_oslo 7 ай бұрын

i love the summary of BIG6 and the part regarding pharmacology, so basic but so often overlooked. I fully believe this is true, and this reminds me of the Brain Energy by C.P.

@RosyRosieRose 7 ай бұрын

Brilliant. Thank you, Pro-Fessor. 🙏🏽