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

Huberman Lab

The Huberman Lab podcast is hosted by Andrew Huberman, Ph.D., a neuroscientist and tenured professor in the department of neurobiology, and by courtesy, psychiatry and behavioral sciences at Stanford School of Medicine. The podcast discusses neuroscience and science-based tools, including how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health, as well as existing and emerging tools for measuring and changing how our nervous system works.
Huberman has made numerous significant contributions to the fields of brain development, brain function, and neural plasticity, which is the ability of our nervous system to rewire and learn new behaviors, skills, and cognitive functioning. He is a McKnight Foundation and Pew Foundation Fellow and was awarded the Cogan Award, given to the scientist making the most significant discoveries in the study of vision, in 2017. 
Work from the Huberman Laboratory at Stanford School of Medicine has been published in top journals, including Nature, Science, and Cell, and has been featured in TIME, BBC, Scientific American, Discover, and other top media outlets.
In 2021, Dr. Huberman launched the Huberman Lab podcast. The podcast is frequently ranked in the top 10 of all podcasts globally and is often ranked #1 in the categories of Science, Education, and Health & Fitness.

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.
For show notes, including referenced articles and additional resources, please visit hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Plunge: https://plunge.com/huberman
Eight Sleep: https://eightsleep.com/huberman
Waking Up: https://wakingup.com/huberman
InsideTracker: https://insidetracker.com/huberman
Momentous: https://www.livemomentous.com/huberman
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, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac
Disclaimer

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.
For show notes, including referenced articles and additional resources, please visit hubermanlab.com.
Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
(00:00:00) Mood & Mental Health Toolkit
(00:03:27) Sponsors: LMNT & 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
(00:31:30) 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
(01:07:26) 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, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter
Disclaimer
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