Podcasts about samhsa

Rest and recreation are essential tools for resilience and good mental health as they help support the biological rhythms your body is already running. We'll dig into these rhythms more in this episode by breaking down three layers of the body's natural cycles: Ultradian rhythms (the short cycles within each day), circadian rhythms (24 hour cycle), and infradian rhythms (longer cycles like menstruation and seasonal changes). The practical thread through all three is the same: manage energy, not time. Notice your rhythm and do your best to honor what your body is telling you.   Note: This is an encore episode, originally aired during Joy Lab's Roots of Resilience Series (Element: Resilience). It's replaying here to close the month of Re-Creation because it goes straight to the biological foundation of why rest and recreation aren't optional extras — they are literally built into your body. As Aimee puts it in her intro: these rhythms are not something to fight. They're something to come home to.   About: The Joy Lab Podcast is an Ambie-nominated podcast that blends science and soul to help you cope better with stress, anxiety, and depression. It's hosted by integrative psychiatrist Dr. Henry Emmons and holistic mental health researcher Dr. Aimee Prasek. The podcast is best paired with the Joy Lab App.   Bonus: spread some joy and keep this podcast ad-free by donating (Joy Lab is powered by the nonprofit Pathways North and your donations are tax-deductible).   Listen & follow the Joy Lab Podcast on your favorite listening app: Spotify | Apple | YouTube   Full transcript here   Sources and Notes: Joy Lab Experiments: 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: Joy Lab Podcast #13 (The Roots of Resilience) This episode is a broad overview of what we'll be talking about over the next 9 episodes. It's a really helpful summary!  Roots of Resilience Series starts with episode #53: Roots of Resilience Chemistry of Calm (Dr. Emmons' book referenced in this series) The 20 Minute Break (book) Linnaeus' Flower Clock How does the brain deal with cumulative stress? A review with focus on developmental stress, HPA axis function and hippocampal structure in humans Cumulative Stress and Health   Questions this episode was made for:   Q: Why do I crash mid-afternoon and feel like I can't focus no matter how hard I try? A: That's your ultradian rhythm doing exactly what it's designed to do. This episode explains the 60-to-90-minute focus window, why pushing through leads to a steeper crash, and what a 15-to-20-minute break actually does to restore your brain's capacity.   Q: Could my sleep or stress problems be connected to my hormones being out of rhythm? A: It's certainly possible. This episode walks through how cortisol fluctuates naturally across 24 hours, what happens when that pattern gets disrupted by chronic stress (including the classic 3 AM wake-up), and how protecting your sleep is the single most powerful thing you can do to help let your system rebalance itself.    Key moments: [00:00] Aimee's intro to the encore: this episode closes the month of Re-Creation by grounding rest in biology — rhythms aren't optional, they're built in [01:00] Welcome — the Element of Resilience, Roots of Resilience Series, third root: aligning with nature [01:30] Henry: bio-rhythms might be the most important and most easily ignored root of resilience [02:00] Natural world runs on cycles — plants and animals fall in line naturally; humans have the choice to ignore or fight them  [03:00] Inside the body: hormones, energy, focus, and mood are all directly shaped by these rhythms [03:30] Depression can be a problem with internal timing — getting out of sync with bio-rhythms; Chronobiology and body-clock research: a booming field; SAD as a familiar example of seasonal rhythm [04:30] Three rhythms to cover: ultradian (under 24 hours), circadian (24 hours), infradian (more than 24 hours) [05:00] Ultradian rhythms: most overlooked, most ignored in the typical workday; What we do instead: push through, reach for sugar or caffeine, experiment with nootropics — when the body is asking for a break [07:00] Henry: managing energy rather than time — noticing when you're fading and honoring it early before the crash [08:00] Dr. Anders Ericsson's violinist study: comparing professional soloists with good-but-not-great performers [10:00] The lesson: excellence came from tending to rhythms, not from fighting through them — more practice was possible because of better recovery [10:30] Transition to circadian rhythms — sleep is the big one here [11:30] Henry: sleep might be the best mood stabilizer available — the research is unambiguous; People with depression + sleep problems who improve their sleep double their chances of recovery [12:00] People without depression who develop sleep problems double their risk of becoming depressed [12:30] Cortisol fluctuates naturally over 24 hours — lowest during deep sleep, starts rising around 3–4 AM, peaks in morning, dips post-lunch, rises again mid-afternoon, declines through evening [13:30] The post-lunch cortisol dip: a natural signal for rest, a walk, or a nap [14:00] The HPA axis (hypothalamus, pituitary, adrenal): when this gets out of sync, depression can follow [14:30] Aimee: the 3–4 AM cortisol surge — when under stress, that's exactly when people wake up and can't get back to sleep [15:30] Mood problems can arise or worsen from fighting these natural cycles — enormous friction and energy wasted [16:00] Ways to tap into circadian rhythm: notice the animals and nature around you — dogs, chickens, birds, flowers [17:30] Light exposure: get bright light in the first 1–2 hours after waking; dim lights significantly in the evening [18:00] In winter: dawn simulator or bright light device in the morning; 15-minute session around 5 PM to help set sleep timing [20:00] Adrenal fatigue: when stress goes on long enough, adrenal glands become overtaxed — a state of profound depletion, controversial but real [20:30] Possible connection to long COVID — a pattern Henry has seen clinically [21:30] Infradian rhythms: cycles longer than 24 hours — less obvious but powerful when you become aware of them [22:00] Two key infradian rhythms for mental health: menstruation and seasonal affective disorder [22:30] Menstruation: predictable changes in mood, energy, and sleep — part of a sophisticated, elegant cycle [24:30] Seasonal depression: root cause is the change in circadian rhythm — shorter days disrupt bio-rhythms [25:00] Henry's short course on SAD: convince your body it's not the middle of winter — bright light early and late, fresh light foods, keep moving [26:00] Closing wisdom from Lao-Tzu: "Nature does not hurry. Yet everything is accomplished."   If you enjoyed this episode, please rate and review us wherever you listen to your favorite podcasts!    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. Find more mental health resources here.

We're constantly swamped by messages like rest or idleness leads to laziness or that if you rest, then you'll fall behind — it's been repeated by so many self-proclaimed gurus, business experts, and biohacking influencers that we've started to believe the false messaging. The truth is that you're wired to take purposeful action, to have a healthy store of motivation, and to rest so that you can do those things when needed.  So, how come so many of us feel stuck in the swing between pathological productivity and then guilt when resting? We'll dig into the concept of idleness aversion — the deeply human tendency to detest doing nothing — and explains its evolutionary roots. We are wired to assess whether action is needed and to feel motivated when it is. That's not a flaw. The flaw is when that drive gets hijacked by external messaging that equates busyness with moral virtue and rest with weakness. Henry brings the neuroscience of mind-wandering: when the mind is allowed to wander, there's a kind of syncing up and rest that can happen, almost like rebooting a computer or closing all the apps on your phone. Far from being a waste, it's the precondition for efficient activation when you actually need it.  We'll get into some practical strategies to help you embrace more rest. For example, get a hobby that cannot be turned into a side hustle. Find a third place where people aren't doing anything productive. Let yourself daydream with a timer.  And if you're looking for the episode that followed this one when it played originally, here it is: From FOMO to GOMO: Discovering Freedom and Joy in The Choices We Make [ep. 224]   Note: This is an encore episode, originally aired during Joy Lab's Element of Fun. It's replaying here during the month of Re-Creation because rest and play go hand in hand — and if part of you felt a flicker of guilt pressing play on a podcast instead of doing something "productive," this episode is exactly what you need to hear. Preferably in a hammock. Not because you deserve it, but because you need it.   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 App.   Bonus: spread some joy and keep this podcast ad-free by donating (Joy Lab is powered by the nonprofit Pathways North and your donations are tax-deductible).   Listen & follow the Joy Lab Podcast on your favorite listening app: Spotify | Apple | YouTube   Sources and Notes: Joy Lab Experiments: 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: Are You Stuck in Joyless Urgency? [ep 222] Where's Your Third Place? [ep. 171] Sometimes I Just Sits... (the power of solitude) [ep. 74] Four Thousand Weeks by Oliver Burkeman Series on authenticity from our Joy Lab podcast: Unmasking Your True Self: Exploring Authenticity and Awe [ep. 216] The Truth Behind Your Thoughts And How to Calm Your Mind (encore) [ep. 141] Embrace Your True Self: Accepted, Connected, & In The Game [ep. 217] The Road Most Travelled: Awakening Through Suffering [ep. 218]  Follow Your Bliss: Awakening to Joy [ep. 219] The Still Small Voice: Awakening with soulfulness [ep. 220] Just think: The challenges of the disengaged mind (this is the study of people shocking themselves out of boredom) Chandola, T., Ling, W., & Rouxel, P. (2025). Are anxious Mondays associated with HPA-axis dysregulation? A longitudinal study of older adults in England. Journal of Affective Disorders, 389. Access here.   Questions this episode was made for: Q: Why do I feel guilty when I'm not being productive, even when I know I need rest? A: This episode names and traces the moral weight most of us carry around rest. There is a culturally reinforced message that busyness is virtuous and idleness is weak. We'll dig into the evolutionary roots of idleness aversion and the neuroscience of why consciously letting your mind wander is genuinely restorative, not a waste.   Q: Is it possible to actually retrain a stressed-out nervous system that's gotten used to constant productivity? A: Yes, but it takes practice. It takes time to create new pathways and patterns. This episode explains how those neural pathways form and what gentle, practical steps (hobbies, third places, daydreaming, solitude) begin to build new ones.    Key moments: [00:00] Aimee's intro to the encore: idleness aversion, the moral weight on rest, and the invitation to listen in a hammock — not because you deserve it, but because you need it [02:00] Pathological productivity defined: on a spectrum from no productivity (feels bad for long, briefly good) to overwork (most of us have been there) to pathological productivity (causing harm, planting seeds of future illness) [03:30] Work addiction as a real condition — as hard to break as any other addiction once it sets in [05:00] Idleness aversion: the very common human tendency to detest being idle [06:00] The evolutionary reason: we're wired to assess whether action is needed and motivated when it is — not pathologically lazy creatures by nature [07:00] The paradox: we don't like idleness AND we want a reason to be busy — this sets us up for anxiety around rest and unconscious pathological productivity [09:30] Getting comfortable with rest is a skill — we work on it here at Joy Lab [10:00] The Anxious Mondays study. Finding: those who felt anxious on Mondays had elevated cortisol lasting at least two months. The twist: this continued even in retirees. [12:00] We're training ourselves to be stressed by productivity, and the neural pathway outlasts the job [13:00] The habit of being stressed by productivity — whatever the driver (money, pleasing others, excellence) — sets us up for long-term problems if we don't build in genuine downtime [15:00] The moral layer on rest: the deeply warped message that idleness leads to evil, laziness, or poverty. Guru-culture messaging: the gist is that rest is morally weak and busyness is morally strong — and it's false [16:00] The opposite of work is not evil — just as the opposite of play is not work but depression; we've gotten the opposites wrong [17:00] Our inner wisdom calls us to play, rest, AND work — a rhythm we're wired to follow rather than fight [19:00] The neuroscience of mind-wandering: Henry's image of the brain as a domed web of nodes and connections, always active [21:00] During mind-wandering: everything settles; hyperactive areas rest; underactive areas come online; whole system syncs up; Like rebooting a computer or closing all apps — fresh starting place, more efficient activation when you need it [24:00] Positive mind-wandering (playful, creative, inspiring) vs. rumination — similar states, very different outcomes [25:00] Practice ideas: guided visualizations, set a timer and let yourself daydream creatively [25:30] Get a hobby — something that cannot be turned into a side hustle, is not quantifiable, and just makes you smile [27:00] Identify a third place with a relationship to rest: meditation class, library, quiet coffee shop — somewhere people aren't checking things off lists [28:00] Oliver Burkeman, 4,000 Weeks: "In an age of instrumentalization, the hobbyist is a subversive" [29:00] Find something you think is a waste of time and try it — birding, train spotting, stamp collecting; whatever your version of that is [30:30] Oliver Burkeman closing: "Productivity is a trap... The day will never arrive when you finally have everything under control. But you know what? That's excellent news."   If you enjoyed this episode, please rate and review us wherever you listen to your favorite podcasts!    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. Find more mental health resources here.  

We're digging into a reframe that can change the way a lot of us think about depression, anxiety, stress, and mental health treatment. The reframe has to do with the very common belief that there's one logical fix waiting to be found and that once found, we'd feel better and all will be fixed. The truth is that the way through overthinking, stress, and even anxiety and depression looks a little different for every person. Another thing we'll work to reframe in this episode is the culturally reinforced illusion that feeling better has to be just as heavy as feeling bad. The main strategy we'll lean on to go beyond these common obstacles is right in line with our Elements of Fun and Recreation... it's play! Truly, play is powerful.  Note: This is an encore episode, originally aired during Joy Lab's Element of Fun. It's replaying here during the month of Re-Creation because it grounds the science of play in some of the best research available — and because if you haven't heard it, now is exactly the right time. 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 App.   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).   Full transcript here   Sources and Notes:  Joy Lab Experiments: 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 Episode #5 referenced: Let Go of Shoulds, Let In Fun More about Karl Popper (Also see: "Of Clouds and Clocks: An approach to the problem of rationality and freedom of man.") Maurice Sendak: https://www.sendakfoundation.org     FAQ Q: I know I should do something fun but I just can't make myself — what's actually going on? A: This episode names some main obstacles clearly: anhedonia (the inability to feel pleasure that is a red flag for depression), the belief that there's one logical fix waiting, metacognition blocking you from being present during play, and the fear of losing or not doing it right — and offers specific practical strategies for each one.   Q: Does healing from depression really have to be so heavy and hard, or can fun actually be part of it? A: This episode makes the direct case that play is a legitimate healing tool, not a distraction from "real" work. There's good scientific evidence to support play as a valuable adjunctive tool to treat depression.     Key moments: [00:00] Aimee introduces the encore: this episode gets practical about what blocks fun and how to get past it [02:30] First obstacle: anhedonia — the inability to feel pleasure, one of the clearest red flags for depression [03:00] The inertia problem: when you know you'd feel better if you played but can't get yourself to start [04:00] Henry: no shame in needing something to get over the hump — medication or natural therapy as a bridge, not a failure [05:00] "Fake it till you make it" — not denial, just good practice; changing what you do can move your mood [06:30] Second obstacle: waiting for the one logical solution — the single cause bias that makes us believe there's one fix [07:30] Karl Popper's clocks and clouds: clocks are tight, ordered, reducible; clouds are irregular and unpredictable [08:00] Mental health is a cloud — but we keep trying to treat it like a clock (one diagnosis, one medication, one solution) [09:00] Henry: the human brain is extraordinarily complex — one thing influences another influences another; the clock model just doesn't hold [10:30] The way out of anxiety and depression is a little different for everyone — just like fun looks different for everyone; C.S. Lewis: "Have fun, even if it's not the same kind of fun everyone else is having." [12:00] The clouds complexity is actually empowering: opening to more than one solution puts the power back in our hands [13:00] Third obstacle: metacognition — thinking about thinking — a useful skill that blocks fun when overused [14:00] Henry: metacognition from a Buddhism and neuroscience conference — observing yourself as a thinker, one of the main benefits of mindfulness [16:00] Aimee: metacognition can block you from starting to play AND take you out of it once you're there [18:00] Ted Lasso and Danny Rojas getting the yips — a vivid example of how overthinking destroys play even for the most joyful players [21:00] Preparing for fun: anticipation is part of the enjoyment — let yourself get excited in advance [21:30] Simple preparation: take a break from the phone or computer for an hour or two before a fun event [24:00] Strategy: pick a playful activity you did as a kid and do it for two or three minutes today; Don't overthink it — the activity is already part of you; just uncover it [25:00] Carl Jung: "The small child is still around and possesses a creative life which I lack, but how can I make my way to it?" — engaging in childhood play was Jung's own answer [27:00] Grounding practices and movement: research supports releasing fear, tension, and feeling more connected through physical grounding [28:30] Playful movement: fuller breaths, better digestion, reduced muscle tension, reduced fatigue — worth every minute [29:30] Henry: you can be less tired by expending more energy — paradoxical but true, and even one minute of movement can shift how you feel [30:00] Letting go of the outcome — the hardest obstacle, especially for overachievers and the competitive [32:30] Aimee: when you're not afraid to lose, the world opens up — you can play more, trust more, even love more [33:00] The path to feeling better doesn't have to be as depressing as how you've been feeling — the remedy doesn't have to always be bitter [33:30] Aimee's clubhouse story: caring for her mom with Alzheimer's, a hard week of financial and planning details, too much parenting [35:30] This was different from Netflix or a formal meditation — it was a fun break, and it created an upward spiral [37:00] Maurice Sendak on play: "It is through fantasy that children achieve catharsis. It's the best means they have for taming wild things." [37:30] Adults need this catharsis too — let's take fun more seriously as a tool for healing and for taming our wild things   If you enjoyed this episode, please rate and review us wherever you listen to your favorite podcasts!    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. Find more mental health resources here.

Try Momentous Signature Spec Creatine at http://livemomentous.com and use code PRS for up to 35% off your entire first order. Don't let stigma stand in the way of support. Start therapy with BetterHelp. Sign up and get 10% off at http://betterhelp.com/punkrock Stephen Hilton had a life most people would kill for — eight years clean, two kids, a scoring career on Hans Zimmer's team (Megamind, Transformers, Pirates of the Caribbean), and a viral comedy empire he built with his wife, Laura Clery. Then a contractor walked off with the money on a house renovation, COVID sent his meetings to a screen he wouldn't open, and one lie to a doctor for anxiety pills started a cascade that took almost all of it: Xanax, Adderall, painkillers, alcohol, the marriage, and eventually his kids. This is the whole arc, in his own words — the relapse after years clean, the year he doesn't fully recognize, and the moment that finally turned him around: his nonverbal, severely autistic seven-year-old son, Alfie, climbing over a fence and being found at the grocery store between their two houses, trying to reach his dad. Two days shy of a year clean at this recording, Stephen talks about rebuilding co-parenting with Laura “by the Al-Anon book,” the “wizard school” story he told his daughter, and what it actually took to come back. In this episode: · The dream life — Hans Zimmer's scoring team, and building Laura Clery's following from a spare camera · “I thought I had 10 years. My sponsor pointed out it was really 8.” · The three most dangerous words: “I got this” · Checking into rehab with no next of kin · The son who climbed the fence, and why it was the thing that finally worked · Co-parenting rebuilt “by the Al-Anon book” — boundaries, the restraining order, not robbing someone of their rock bottom · The “wizard school” story · Nine meetings a week, and doing AI animation with his kids now If you or someone you love is struggling, you're not alone. In the US, call or text 988 (Suicide & Crisis Lifeline) or SAMHSA's free helpline at 1-800-662-4357. Guest: Stephen Hilton — film composer & online creator Host: Tyler Ramsey Laura Clery's book, What Doesn't Kill You Makes You Hotter (Simon & Schuster) Nothing in this episode is medical advice; it's one person's story. 0:00 The Life He Blew Up 2:27 “I Thought I Had 10 Years. It Was 8.” 5:25 One Lie for Anxiety Pills 6:17 The Three Most Dangerous Words 10:22 “I'm Not Going to Do What You Say” 14:29 Rehab, and No Next of Kin 15:48 Two Rehabs at Once 20:05 The First Rock Bottom (Years Earlier) 48:38 The Son Who Climbed the Fence 50:18 What Kids Remember 53:10 Wizard School 62:40 Co-Parenting by the Al-Anon Book #PunkRockSober #PainfulLessons #StephenHilton #LauraClery #Sobriety #Recovery #Relapse #CoParenting #Autism #MentalHealth

Is the opposite of depression happiness and the opposite of anxiety just calm? Some researchers have actually played with the idea that the opposite of depression and anxiety might just be... play. It's an interesting idea considering play and depression are inversely related, people who play more report a stronger internal locus of control (the sense that they have some agency over their lives), and when people engage in play, self-reported depression decreases.  We'll dig into this more as we look more at the neuroscience of play and how it hits the dopamine system directly and promotes BDNF (brain-derived neurotrophic factor, or what Henry calls Miracle-Gro for the brain), which supports the growth and survival of new neurons. Expect to come away with some inspiration and motivation to return some play into your life. As play researcher Dr. Brian Sutton-Smith noted "For decades there has been this assumption that children played and adults didn't. That's rubbish."   Note: This is an encore episode, originally aired during Joy Lab's Element of Fun. It's replaying here during the month of Re-Creation because it grounds the science of play in some of the best research available — and because if you haven't heard it, now is exactly the right time.   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 App.   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).   FAQ Q: Is there actually science behind play being good for mental health, or is that just feel-good advice? A: The science is substantial! This episode explores highlights from neuroscience to epidemiological findings that support play as a real tool to improve mild to moderate mental health issues. Q: I'm depressed and have no motivation to do anything...can play actually help? A: Research shows that when people engage in play, self-reported depression decreases and a sense of agency increases. This episode explains the physiological mechanisms (dopamine, BDNF) and makes the case for why play is a legitimate mental health tool, not a luxury. With that said, it is essential to pair adjunctive strategies like play with care from your doctor or a mental health professional.      Key moments: [00:00] Aimee introduces the encore: why this episode was chosen for Re-Creation month — it grounds the science of play [01:30] Dr. Brian Sutton-Smith: "The opposite of play is not work — the opposite of play is depression." [02:00] Play and depression are inversely correlated; Play and internal locus of control: playing more is associated with stronger sense of agency over your life [03:00] Weak internal locus of control is associated with depression — and play builds the opposite; When people engage in play, self-reported depression decreases — whether depression came first or play loss came first [04:00] Play can be used as a treatment tool for depression — not a replacement for other care, but a real contributor [05:00] Physiological mechanisms: play hits the dopamine system — loss of pleasure (anhedonia) is one of the two key criteria Henry looks for in depression; Play boosts creativity channels in the brain, tones down the stress/autonomic nervous system, helps release pent-up negative emotions; Most importantly: play grows our sense of connection — because we almost always play with others [07:00] Giant kangaroo rats: even solitary mammals have social neighborhoods and share resources — they aren't truly solitary; Humans have bought into the lone-wolf, self-made, solitary-BS story — which is actually bad for survival [08:30] When we don't have playmates and don't play, emotional health suffers — overwork alone without play is a recipe for depression and anxiety [10:00] Neurogenesis: the brain makes new cells throughout life, even in the last weeks of terminal illness; New brain cells need to branch out and connect with other cells or they wither and die — a powerful analogy for humans [11:30] BDNF: brain-derived neurotrophic factor — Henry's "Miracle-Gro for the brain" — facilitates this growth [12:00] Key factors that promote BDNF: diet (bright colors, omega-3s, not too many calories); moderate aerobic exercise [13:00] Enriched environment: in rats — a maze challenge, toys to play with, and playmates; not so different for humans [14:00] Social connection: even just another rat in the cage makes a difference [14:30] Age matters — but here's the twist: old rats who got to play with other old rats showed more BDNF and neurogenesis than young rats who exercised vigorously, ate perfectly, and did everything "right" [15:30] Social play overrides age — that is remarkable, and it counters all the "work harder, go faster" messaging [16:00] Growing research on work and wellbeing: many people in the US overwork without increased productivity or measurable benefit to anyone [16:30] People are happiest on federal holidays — including retirees who don't work; federal holidays create more chances to be with others, in public spaces, not working  [21:00] The Right to Be Lazy — Paul Lafargue's old essay on our dis-ease with rest; This is not a new problem — thousands of years old — and the goal this month is some unproductive, nourishing progress [22:30] Legitimate structural reasons why play is hard: overwork to survive is a public health crisis — and that needs policy solutions [23:00] But a big part of dismissing play is also belief: it's a luxury, it's immature, we need to go it alone [24:00] Closing wisdom from Dr. Brian Sutton-Smith: "For decades there has been this assumption that children played and adults didn't. That's rubbish."   If you enjoyed this episode, please rate and review us wherever you listen to your favorite podcasts!    Full transcript here   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.  Series on authenticity from our Joy Lab podcast: Unmasking Your True Self: Exploring Authenticity and Awe [ep. 216] Embrace Your True Self: Accepted, Connected, & In The Game [ep. 217] The Road Most Travelled: Awakening Through Suffering [ep. 218] Follow Your Bliss: Awakening to Joy [ep. 219] The Still Small Voice: Awakening with soulfulness [ep. 220] More on Dr. Brian Sutton Smith from the National Institute for Play. Merz, J. & Osberg, L. (2006). Keeping in touch: A benefit of public holidays. Access here. Rosso, L. & Wagner, R. (2021). Causal Effect of Public Holidays on Economic Growth. Access 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. Find more mental health resources here.

Dr. Jen Unwin is an award-winning clinical health psychologist and leading expert in food addiction, behavior change, and drug-free type 2 diabetes remission. For more than 13 years, she has helped patients transform their health through hope-based care, while pioneering research, treatment models, and international consensus in the emerging field of food addiction. Today on the show we discuss whether sugar addiction is real, how ultra processed foods hijack the brain's reward system, why stress and childhood trauma can drive compulsive eating, the difference between food addiction and eating disorders, how to identify trigger foods and create healthier boundaries, and why whole foods, exercise, community and purpose are essential for lasting recovery. ⚠ WELLNESS DISCLAIMER ⚠ Please be advised; the topics related to mental health in my content are for informational, discussion, and entertainment purposes only. The content is not intended to be a substitute for professional advice, diagnosis, or treatment. Always seek the advice of your mental health professional or other qualified health provider with any questions you may have regarding your current condition. Never disregard professional advice or delay in seeking it because of something you have heard from your favorite creator, on social media, or shared within content you've consumed. If you are in crisis or you think you may have an emergency, call your doctor or 911 immediately. If you do not have a health professional who is able to assist you, use these resources to find help: Emergency Medical Services—911 If the situation is potentially life-threatening, get immediate emergency assistance by calling 911, available 24 hours a day. National Suicide Prevention Lifeline, 1-800-273-TALK (8255) or https://suicidepreventionlifeline.org.  SAMHSA addiction and mental health treatment Referral Helpline, 1-877-SAMHSA7 (1-877-726-4727) and https://www.samhsa.gov Learn more about your ad choices. Visit megaphone.fm/adchoices

It's August. The rain is hitting the iron railing outside his Brooklyn window. And after 11 hotels, a sublet that ends in a few weeks, and a July where he was gone every single weekend — Norense sits down to be honest about the questions he doesn't have answers to yet.Where's he going to live? Is he doing enough? Is he spending too much time in the Word, or not enough? This episode is a free-flowing, unfiltered reflection on what it means to keep going when the vision isn't fully defined — anchored in one unshakable truth: the God who started the work in you is faithful to finish it.Norense traces the through-line of a whirlwind month — his sister's memorial, a brand trip in Silicon Valley, a family wedding, and a Texas Tech alumni weekend — and realizes God was showing him something the whole time: that he's a bridge. Between people. Between worlds. Between the person he was and the person he's becoming.He also gets vulnerable about vices, sexual purity, and the honest truth about addiction — that the things we run to never satisfy, and only surrender does.In this episode:Why Philippians 1:6 is the anchor for any season where you can't see the full picture yetThe danger of building your identity around how you feel each day — and what to do with your emotions insteadHow to recognize the "through-line" God is weaving through your different seasons and spacesWhy shared sacrifice creates a sense of belonging that nothing else can replicateThe honest truth about vices: alcohol, drugs, women, gaming, hustling, even fitness — none of it satisfiesWhy you can't stop an addiction on your own — and what actually changes when you receive ChristThe stories of Paul and Moses — and why God redeems, restores, and re-commissionsWhy testing and temptation are the forging fire that prepares you for warKey Truth: "He who started a good work in you is faithful to see it to completion — but He needs a willing, yielding mind. You can't just sit on your hands."Key Verse: Philippians 1:6 — Being confident of this very thing, that he which hath begun a good work in you will perform it until the day of Jesus Christ.⚠️ A note: This episode touches on addiction and mental health. If you or someone you know is struggling, support is available — you can reach the 988 Suicide & Crisis Lifeline by calling or texting 988, or SAMHSA's National Helpline at 1-800-662-4357.If this episode hit you:Rate and review the Mind Bully Podcast — it helps this message reach more homes and hearts, one thought at a time.

For the Alcohol Minimalist Summer's Greatest Hits series, Molly revisits the most downloaded episode in the podcast's catalog.In this episode, she explores one of the biggest challenges to changing your relationship with alcohol: understanding what is happening in your brain.Alcohol affects neurotransmitters involved in relaxation, inhibition, pleasure, and motivation. Over time, repeated drinking teaches the brain to associate alcohol with rewards such as relief, connection, celebration, or escape. Eventually, drinking can become an automatic response to familiar cues—like the end of the workday, the weekend, stress, or uncomfortable emotions.But an automatic habit is not proof that you are broken, powerless, or destined to struggle forever.Your brain learned the habit, and it can learn a new one.In This EpisodeWhy shame and labels can keep people from seeking helpThe difference between a drinking habit and physical dependenceHow dopamine reinforces the desire to keep drinkingWhy alcohol can make you feel better and worse at the same timeHow repeated drinking becomes automaticWhy awareness is the first step toward lasting changeHow your future-focused brain can interrupt reactive urgesKey TakeawayChanging your drinking begins with observing your thoughts and habits without judgment.When you understand what your brain is doing, you can stop treating your drinking as evidence of a personal flaw and start practicing new responses.Awareness is the brain's fuel for change.Resources MentionedThe Sober Truth by Lance Dodes, MD, and Zachary DodesCDC and SAMHSA research on excessive drinking and alcohol dependenceThe Alcohol Minimalist Podcast Listening GuideNext week, Molly continues the conversation by exploring how society and the alcohol industry influence our drinking habits.Low risk drinking guidelines from the NIAAA:Healthy men under 65:No more than 4 drinks in one day and no more than 14 drinks per week.Healthy women (all ages) and healthy men 65 and older:No more than 3 drinks in one day and no more than 7 drinks per week.One drink is defined as 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof liquor. So remember that a mixed drink or full glass of wine are probably more than one drink.Abstinence from alcoholAbstinence from alcohol is the best choice for people who take medication(s) that interact with alcohol, have health conditions that could be exacerbated by alcohol (e.g. liver disease), are pregnant or may become pregnant or have had a problem with alcohol or another substance in the past.Benefits of “low-risk” drinkingFollowing these guidelines reduces the risk of health problems such as cancer, liver disease, reduced immunity, ulcers, sleep problems, complications of existing conditions, and more. It also reduces the risk of depression, social problems, and difficulties at school or work. ★ Support this podcast ★

A big chunk of the self-help and wellness industry runs on some core messages: you are not good enough and you need to be fixed, improved, and optimized. We disagree and hope this element of recreation (and re-creation) helps you brush off some of those false messages and return to what is already good and resilient in you.  This is also one of the three months per year (April, August, and December), where we tap more into our rest and activity cycles by doing less and nourishing more. With that in mind, we'll play some encore episodes that will help you tap into play, rest, and nourish. We'll be back September 1 with new episodes!   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 (get your 7-day free trial!). Bonus: spread some joy and keep this podcast ad-free by donating (Joy Lab is powered by the nonprofit Pathways North and your donations are tax-deductible).    Listen & follow the Joy Lab Podcast on your favorite listening app:  Spotify | Apple | YouTube   Full transcript here   Sources and Notes for our Element of Confidence: 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. Start your 7-day free trial now. Csikszentmihalyi, M. (1990). Flow: The psychology of optimal experience. Harper & Row. Eberle, S. (2014). The elements of play: Toward a philosophy and definition of play. Access here. Farley, A., Kennedy-Behr, A., & Brown, T. (2021). An investigation into the relationship between playfulness and well-being in Australian adults: An exploratory study. Access here. Halpin, M., et al. (2025). When Help Is Harm: Health, Lookism and Self-Improvement in the Manosphere. Access here. Lackey, N. Q., et al. (2021). Mental health benefits of nature-based recreation: a systematic review.  Access here. Smith, B. S. (2001) The ambiguity of play. Harvard University Press. Authenticity series: Unmasking Your True Self: Exploring Authenticity and Awe [ep. 216] Embrace Your True Self: Accepted, Connected, & In The Game [ep. 217] The Road Most Travelled: Awakening Through Suffering [ep. 218]  Follow Your Bliss: Awakening to Joy [ep. 219] The Still Small Voice: Awakening with Soulfulness [ep. 220] Align with Nature and Your & Your Rhythms (ultradian, circadian, & infradian) [ep. 139] More on inspiration and goal-setting: Inspiration: The Engine of Joy" ... gives some great basics for this element of inspiration) [ep. 10] Resolution #1: You Don't Need to Be Fixed [ep. 40] The Myths of Change [ep. 41] Five Principles for Inspired Change (or something that looks remarkably like it) [ep. 42] Harmonious vs. Obsessive Passions [ep. 43]  About turning your passions into work: When Your Life Passions Become Obsessions [ep. 208]   Common Questions: Q: Why does rest and play feel so hard to justify when there's always more to do? A: Because we've been sold the message that rest is laziness and optimization is a moral win. This episode names that cultural conditioning directly, explains the biological necessity of rest and activity cycles, and reframes play as a genuine act of wellness and even resistance.   Q: What does play actually look like for adults and why does it matter for mental health? A: This episode introduces phantasmagoria, flow, and self-forgetfulness as frameworks for understanding why play is not optional. Play helps dissolves self-monitoring, reduces stress, builds resilience and empathy, and reconnects us to intrinsic motivation. One practical strategy is to play for just two minutes per day, no devices, doing something that was fun when you were a kid.   Key moments: [00:00] Welcome to the Element of Recreation — and the shift to "re-creation," with the hyphen intentional [00:30] Joy Lab's ease-phase rhythm: August, December, April — doing less, nourishing more, honoring cycles of rest and activity [01:30] Henry: we treat bodies and minds like machines that should run at peak capacity all the time [02:00] Nature runs on rhythms — seasons, tides, circadian cycles, hormone cycles — and so do we [03:30] We were taught that resting is laziness, that not optimizing is wasting time — and it's exhausting and eventually counterproductive [04:00] When we honor natural rhythms and take real breaks, energy and creativity return [05:00] Re-creation as coming back to our foundation — no additional fixes needed; goodness is already here [05:30] The wellness industry's relentless optimization is built on a "tiny blueprint" — a marketable version of you designed to sell products. It only works if you believe you're a product, not a person [07:00] Henry: the trillion-dollar self-help industry thrives on one message — you are not good enough [07:30] The impossible standard: lose weight but have you optimized your BMI? Improve habits but have you perfected your sleep routine? [08:00] Rooted in shame and self-rejection — the core message being "you're not okay as you are"  [09:30] Roger Abrahams: we've turned building a self into a kind of religion — self-possession, self-fashioning, self-expression as sacred moral acts [11:00] Henry: authentic self-creation vs. creating a self for external approval — the difference that matters [12:00] For marginalized communities, the pull to conform is especially strong — stepping back from optimization as an act of resistance [13:30] Aimee introduces phantasmagoria — a concept from play researcher Dr. Brian Sutton-Smith [14:00] How kids play in wild, imaginative, sometimes dark ways — and why it's usually normal, not a red flag [17:30] Why kids do this: to deconstruct reality, work through feelings, explore what's unfair or scary in a complex world [18:00] Sutton-Smith and Derrida: if the world is a text, play is our response — we are both audience and co-author [18:30] Phantasmagoria as processing strategy: supports psychological resilience, empathy, curiosity, critical thinking [19:30] Dr. Fred Donaldson: "Children learn as they play. Most importantly, in play, children learn how to learn." [20:00] Adults do the same — we've licensed phantasmagoria into tiny socially acceptable pockets: Halloween, Burning Man, horror movies, fandom [20:30] When play is so rare, those pockets can get extreme — we need to bring play back into daily life in healthy amounts [21:00] Carl Jung: "The small child is still around and possesses a creative life which I lack, but how can I make my way to it?" [22:00] Play ideas: gardening, LARPing, woodworking, art, acting, board games, writing, cooking, music, sports with less attachment to winning [22:30] Starting question: what's one way of playing from your childhood that if you tried for two minutes today would offer some recreation? [23:30] Henry on what happens when we become adults: we lose permission to play without purpose or imagine without constraints [24:00] The playful mind is resourceful — in play, we access parts of the brain that don't activate during striving or self-judgment — not a waste of time; accessing our deepest capacities  [26:00] Re-creation is mostly social — not solitary self-optimization but self-forgetfulness and connecting [26:30] Self-forgetfulness (Ep. 270): looking up from negative preoccupation with self, going beyond ourselves [ADD LINK] [27:00] Dr. Mihaly Csikszentmihalyi's flow: loss of self-consciousness, forgetfulness of other realities — the adult version of play [27:30] Playfulness research on adults: higher purpose in life, positive relations, resilience, more positive emotions — even when adults are forced to play [28:30] The practice: two minutes per day, no devices, authoring your own experience [29:00] Then make it a little more social: invite a friend, shoot baskets in a public park, join a club [31:30] Henry: what happens when you're truly at play — you stop thinking about yourself; the inner critic quiets, anxiety settles, you're just present   [35:00] Check in after playing: how do you feel emotionally, cognitively, physically? Identify what nourishes you [35:30] This month: replay of key past episodes; Joy Lab Program members get weekly short visualization and meditation experiments [36:00] Closing wisdom from Carl Jung: "The creation of something new is not accomplished by the intellect, but by the play instinct..."    Like and follow Joy Lab on Socials:  Instagram Linkedin Facebook YouTube   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.

This final episode of our Confidence series ties everything together: the inner work of accepting discomfort and self-doubt, defusing from self-critical thoughts, and clarifying values now becomes the foundation for outer action. You can build confidence through the daily practice of taking small committed actions, again and again, in alignment with your values, even when you don't feel ready.  We'll dig into strategies like psychological flexibility: the ability to be present with thoughts, feelings, and sensations without letting them stop you from doing what matters. With that flexibility, we can shift from self-focused attention (consumed by what others are thinking, picking apart your own performance in real time) to task-focused attention. Self-focused attention takes the prefrontal cortex partially offline and redirects computing power to threat-detection and self-monitoring. Shifting attention to the task brings it back online. You think more clearly. You respond more flexibly. You perform closer to the level you're actually capable of. The practice is simple to describe and genuinely hard to do: when you notice self-focused attention taking over, pause, ask "What does this moment call for?" and do the next best thing, imperfectly. You'll get pulled back into self-monitoring. That's okay. That's actually the practice. That's where the real strength is built.    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 (get your 7-day free trial!). Bonus: spread some joy and keep this podcast ad-free by donating (Joy Lab is powered by the nonprofit Pathways North and your donations are tax-deductible).    Listen & follow the Joy Lab Podcast on your favorite listening app:  Spotify | Apple | YouTube      Sources and Notes for our Element of Confidence: 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. Start your 7-day free trial now. Episodes in this series: Not Feeling Confident & Want to Know How to Increase Confidence In Yourself? Start By Seeing Confidence as Trust, Not a Feeling [ep. 273] Building Confidence with Mindful Acceptance (even when anxiety, self-doubt, & the harsh inner-critic show up) [ep. 274] You Are Not Your Thoughts: Cognitive Defusion for Confidence & to Change Your Relationship With Self-Critical Thoughts [ep. 275]  Confidence, Motivation, & Values: Focusing on Direction, Not Perfection [ep.276] Self-Focused vs. Task-Focused Attention & How Great Things Are Done by a Series of Small Things[ep. 277] Book: The Confidence Gap by Russ Harris, PhD Book: Confidence Culture by Shani Orgad, PhD & Rosalind Gill, PhD Bandura. Self-efficacy: Toward a Unifying Theory of Behavioral Change. Access here. Baumeister et al. Does High Self-Esteem Cause Better Performance, Interpersonal Success, Happiness, or Healthier Lifestyles? Access here. Donnelly et al. Do people know how others view them? Two approaches for identifying the accuracy of metaperceptions. Access here. Hayes et al. Acceptance and Commitment Therapy as a Unified Model of Behavior Change. Access here. More about Victor Frankl's work from VFIA.   Full transcript here   Common Questions: Q: How do I actually start building confidence when I don't feel confident at all? A: Start with small committed actions (not big goals) that are aligned with your values and take those small actions even when you feel doubtful or uncomfortable. These small actions are the most important starting point, they collect evidence your nervous system can learn from (I can do it!), and the feeling of confidence can follow those small actions.   Q: Why does my anxiety get worse when I'm in the middle of doing something I care about? A: That's self-focused attention. Your energy and focus gets redirected from the task to self-monitoring and threat-detection; this episode explains the neuroscience, introduces the shift to task-focused attention, and gives you a simple one-question reset to bring your prefrontal cortex back online.   Key moments: [00:00] Welcome to the final episode of the Confidence series — committed action, the last step [00:30] Recap of the series: Ep. 274 (being with discomfort), Ep. 275 (unhooking from thoughts), Ep. 276 (clarifying values) — now it's time to act [01:00] Quoting Dr. Russ Harris: "The actions of confidence come first; the feelings of confidence come later." [01:30] Henry: up until now, we've done the inner work — now it's time for the outer work [02:00] Committed action: moving toward what matters even when uncomfortable, doubtful, or uncertain [02:30] ACT's psychological flexibility: being present with thoughts, feelings, and sensations without letting them stop you [03:30] The amygdala learns through action: "Oh, I just handled that. This isn't as dangerous as I thought." Over time the alarm quiets — not because you forced it, but because you gave it evidence that you can do hard things [04:30] Aimee: psychological flexibility is at the heart of courage and confidence — it's not the absence of self-doubt, it's the ability to be with it [06:00] Experiencing anxiety during a task is not a reliable predictor of performance — that is liberating [07:00] The real performance problem: not the anxiety, but the anxiety about the anxiety — self-focused attention [07:30] Self-focused attention: running assessments about being judged, picking apart your performance in real time, obsessing over the shaky voice or red patches [08:00] Russ Harris's hands-over-eyes metaphor: your thoughts are your hands — self-focused attention is covering your eyes with them [09:30] Cognitive defusion creates the space — unhook from the thoughts, shift attention to the task [10:00] The task-focused question: "What does this moment call for? What can I do right now?" [11:00] Self-focused attention takes the prefrontal cortex partially offline; shifting to task-focused attention brings the prefrontal cortex back online — clearer thinking, more flexibility, better performance [12:30] You don't have to wait until self-critical thoughts stop — you can have them AND shift your attention to the task [14:00] You'll get pulled back into self-focus — that's okay; that's another repetition, another chance to reset [15:30] This is why Joy Lab's experiments lean on mindfulness — the practice of returning attention is the whole skill [16:00] Rather than big hairy audacious goals — work on what we've already built: defusing thoughts, clarifying values, task-focused attention [17:30] As confidence builds in one area, it spreads to others — "I can do hard things" becomes a foundation [19:00] Confidence is not a destination — it's an ongoing practice; some days self-doubt is louder, and the practice is showing up anyway [20:00] Dr. Anne Wilson Schaef: "Perfectionism is not a quest for the best. It is a pursuit of the worst in ourselves." [20:30] Small imperfect actions are part of the best of who we are — that resilient nature to take small steps that build [20:45] Joy Lab final Experiment for the Element of Confidence is available [21:00] Closing wisdom from Vincent van Gogh: "Great things are done by a series of small things brought together."    Like and follow Joy Lab on Socials:  Instagram Linkedin Facebook YouTube   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.

Medical cannabis sits in a crowded space of strong claims, real risks, and uneven regulation. Dr. Peter Grinspoon joins Mike Vera for an honest conversation about what cannabis may help, what can harm, and what remains unknown, from rescheduling and unregulated hemp-derived products to dependence, CBD labels, sleep, and aging.A note before you listen: this conversation covers cannabis use and addiction. It is shared for educational purposes only and is not medical advice. If you are struggling or in crisis, support is available 24/7: in the US, call or text 988 (Suicide and Crisis Lifeline), or text HOME to 741741 (Crisis Text Line). Outside the US, contact your local emergency services or crisis line. If you or someone you know is struggling with substance use, SAMHSA's National Helpline is 1-800-662-HELP (4357).

When confidence is built on external approval, performance, and outcomes, it's fragile. It's also a fragile support for motivation that depends on getting the win, which then boosts your confidence and motivation temporarily, priming you to start the search for your next win to fuel your sense of confidence and refill your motivation tank. The problem comes when the wins sit far apart and your , confidence and motivation start to run on fumes. Or, if you try and fail, then your confidence and motivation can collapse. This episode offers a more durable foundation for your confidence and motivation to be built on: your values. When you ground your confidence in your values rather than your performance, the question shifts from "Did I nail it?" to "Did I show up in alignment with what matters to me?" We'll dig into some practical values-clarification exercises to help you identify your values and follow-up next episode with how to take action. Here's the list of values from Dr. Brene Brown that we referenced: https://brenebrown.com/resources/dare-to-lead-list-of-values/ Note: This episode includes a brief reference to gun violence at 3:30. You can skip to 4:50 or 6:00 to avoid that section.  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 (get your 7-day free trial!). 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). Common Questions & Mental Health Tips from this Episode: Q: What do my values have to do with building confidence? A: When confidence is anchored in values rather than performance and external approval, it becomes something you practice daily rather than something you achieve once and lose the next time you fail; this episode explains the shift and offers a twist on Viktor Frankl's three-category framework for identifying your own values. Q: How do I figure out what my values actually are and not what I think they should be? A: This episode offers a practical exercise using a twist on Viktor Frankl's categories (what you love to give, what you love to receive, what you stand up for). Henry also gives specific guidance on noticing when you're answering authentically vs. answering how you think you should.   Key moments: [00:00] Content note: brief reference to gun violence at 3:30 — skip to 4:50 or 6:00 to avoid [00:30] Welcome back to the Element of Confidence — introducing values clarification as the next step [01:00] How confidence gets built on external factors: performance, "shoulds," what others think of us. This creates fragile confidence that's dependent on outcomes, approval, hitting specific standards [02:00] The shift: grounding confidence in values rather than performance [03:00] Values are not something you achieve — they're something you live from, an ongoing practice [03:30] Henry's story: asked to speak to a community deeply shaken by a school shooting [note: gun violence reference here — skip to 4:50 to avoid] [04:50] Henry's internal shift: moving from "do I have the expertise?" to "how can I show up with compassion?" [05:30] The result: compassion-based confidence doesn't require perfection, it requires alignment [06:00] When you're grounded in values, the question isn't "did I nail it?" — it's "did I show up with care?" [07:00] Defining values: the compass, not the destination — many of Joy Lab's Elements of Joy are values  [07:30] Aimee shares the ACT (Acceptance and Commitment Therapy) definition of values from Wilson and DuFrene — and why it's worth unpacking [08:00] Values are freely chosen — not what we've been told should matter, but what actually does [08:30] Values are verbally constructed and flexible — not rigid, not locked to immediate consequences [09:00] Values make effort more meaningful — the effort itself matters, not just the outcome [09:30] Intrinsic engagement: when we act in alignment with values, that alignment itself is reinforcing [10:30] Values-based motivation is more sustainable — you don't have to feel confident to act, or achieve a goal to know you're doing something that matters [11:30] Values-based motivation is more durable: outcomes are unpredictable; your values aren't [12:30] Values are not meant to become another "should" — they're for direction, not perfection [13:00] Henry coins it accidentally: "Values are for direction, not perfection" — Aimee immediately wants it on a T-shirt [14:00] The exercise: Viktor Frankl's three categories of values with a Joy Lab twist [14:30] Creative values: what do you love to give? Ways you contribute your talents to the world [15:00] Experiential values: what do you love to receive? What you love to witness or be part of [15:30] Attitudinal values: what do you stand up for? What you hold onto when things are hard [16:30] How to do it: three lists, pen and paper, free write — then look for themes that point to values  [17:30] Some things that give you knots in your stomach may not align with your values at all — useful information [18:00] Things that do align with your values: worth pushing through the discomfort for [18:30] Henry: your values are yours — not your parents', your culture's, or what you think you should have [19:00] Notice if you're answering authentically or answering how you think you should — pause and ask "what do I actually care about?" [19:30] Values are not static — how Henry values compassion at 60 is different from how he valued it at 30 [20:00] Don't let values become another source of self-judgment — they're a direction, not a performance standard [21:30] This is what confidence grounded in values actually looks like: commitment to the direction, self-compassion when you fall short [22:30] Preview of next episode: taking action — bring your values lists, we'll put them to work [23:30] Closing wisdom from Dr. Howard Thurman: "Don't ask what the world needs. Ask what makes you come alive, and go do it. Because what the world needs is people who have come alive."   Full transcript, sources and links mentioned: https://www.joylab.coach/podcasts/joy-lab-podcast/episodes/2149229954    Like and follow Joy Lab on Socials:  Instagram Linkedin Facebook YouTube   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.

Louis Ruggiero got sober from drugs and alcohol and kept gambling, until it cost him $10.2 million, his savings, and very nearly his life. In this conversation with Tyler Ramsey he tells the whole story: the comped Vegas weekends, the $65,000 cash bets, the newborn son he couldn't be present for, and the phone call that finally stopped him. Then he explains how he rebuilt, and why he believes legalized sports betting is the next public-health disaster. In this episode:· Why Louis calls gambling his "primary," even after getting sober from drugs and alcohol· How $100 bets became $50,000 to $200,000 weekends in Las Vegas· The casino-host machine: private jets, Rolls Royces, comped suites, and what it really costs· "$70,000 on Friday, negative $2,000 by Monday," and hiding it all from his family· Why he says it is not a financial disease, it is an emotional one· The Thanksgiving that became his lowest point, and the friend whose phone call changed everything· The GA toolkit that worked: self-exclusion, turning his money over to family, and a year with no sports· The pressure relief group and how he faced seven creditors and a million in debt· "Life on life's terms": the simple reframe that keeps him steady· Why he walked $65,000 cash into a sportsbook at 24, and why he thinks betting apps are "worse than the opioid crisis" 0:00 - Two podcasters, same mission 2:22 - Sitting with Lamar Odom 5:41 - We get addicted to everything (even the phone) 7:55 - Kanye, forgiveness, and resentment as poison 10:22 - "Your big thing was gambling" 11:18 - Sober from drugs, still betting: the part that wanted to kill him 12:00 - $10.2 million, gone 12:59 - From $20 in the bank to a $400K deal 14:22 - Vegas, the casino host, and the comped life 17:17 - "Were you ever actually good at it?" 23:55 - The prison behind the glamour 27:30 - A newborn son and a broken promise 28:12 - Not a financial disease, an emotional one 30:31 - Thanksgiving 2024: the lowest point 31:39 - The phone call that changed everything 37:32 - Telling his wife, and why she stayed 38:32 - The toolkit: self-exclusion, no money, no sports 41:24 - The pressure relief group and seven creditors 44:33 - 18 months in: "I've never felt better" 47:12 - Life on life's terms 48:04 - The warning: betting is everywhere now 50:45 - $65,000 in a backpack 51:49 - Why Vegas is finally fun sober 57:35 - Where it started: Atlantis at 15 Guest: Louis Ruggiero, host of "Nothing's Off the Table with Louis Ruggiero" (Apple, Spotify, iHeart, YouTube).Host: Tyler Ramsey. Punk Rock Sober / Painful Lessons. If you or someone you love is struggling: 988 (Suicide & Crisis Lifeline, US) · National Problem Gambling Helpline 1-800-GAMBLER (24/7, free, confidential) · SAMHSA 1-800-662-4357. #PunkRockSober #Recovery #GamblingAddiction #ProblemGambling #SportsBetting #Sobriety #AddictionRecovery #MentalHealth #PainfulLessons #RecoveryStory

Dr. Mike Israetel is a renowned expert in the field of sports and exercise science. Dr. Mike holds a PhD in Sports Physiology and serves as a graduate professor at Lehman College. He's also the co-founder of Renaissance Periodization. Today on the show we discuss: why you don't need to train to failure on every set to build muscle, how to get stronger and build a better physique without living in the gym, why wanting to look good isn't automatically shallow, how vanity can become toxic when it turns into comparison or perfectionism, why short-form fitness content is making people more confused about fat loss and nutrition, and the simple training and diet principles that actually work without falling for internet myths or gimmicks and much more. Try Momentous Signature Spec Creatine: https://www.livemomentous.com Use code ADVERSITY for up to 35% off your entire first order ⚠ WELLNESS DISCLAIMER ⚠ Please be advised; the topics related to health and mental health in my content are for informational, discussion, and entertainment purposes only. The content is not intended to be a substitute for professional advice, diagnosis, or treatment. Always seek the advice of your health or mental health professional or other qualified health provider with any questions you may have regarding your current condition. Never disregard professional advice or delay in seeking it because of something you have heard from your favorite creator, on social media, or shared within content you've consumed. If you are in crisis or you think you may have an emergency, call your doctor or 911 immediately. If you do not have a health professional who is able to assist you, use these resources to find help: Emergency Medical Services—911 If the situation is potentially life-threatening, get immediate emergency assistance by calling 911, available 24 hours a day. National Suicide Prevention Lifeline, 1-800-273-TALK (8255) or https://suicidepreventionlifeline.org. SAMHSA addiction and mental health treatment Referral Helpline, 1-877-SAMHSA7 (1-877-726-4727) and https://www.samhsa.gov Learn more about your ad choices. Visit megaphone.fm/adchoices

You've likely had a situation where you wish you had confidence, but instead felt full of self-criticism, self-judgement, imposter feelings, and anxiety. The good news is that skills like cognitive defusion (the practice of loosening the grip that self-critical thoughts have on you) can help tremendously to help you get some space from those overwhelming thoughts. We'll dig into these thoughts in this episode, explore why they rise up, and introduce some practical tips and strategies to help you work with them. These powerful mental health tips will help create some space between you and your thoughts, helping you to take actions that build your confidence.    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 (get your 7-day free trial!). Bonus: spread some joy and keep this podcast ad-free by donating (Joy Lab is powered by the nonprofit Pathways North and your donations are tax-deductible).      Sources and Notes for our Element of Confidence: 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. Start your 7-day free trial now. Episodes in this series: Not Feeling Confident & Want to Know How to Increase Confidence In Yourself? Start By Seeing Confidence as Trust, Not a Feeling [ep. 273] Building Confidence with Mindful Acceptance (even when anxiety, self-doubt, & the harsh inner-critic show up) [ep. 274] You Are Not Your Thoughts: Cognitive Defusion for Confidence & to Change Your Relationship With Self-Critical Thoughts [ep. 275]    Related episodes: How to Calm the Mind & Not Feed the ANTs (Automatic Negative Thoughts) [ep. 264]   Rumination: What It Is and How to Break Free From It [ep. 205]   Imposter Syndrome is a Myth [ep. 175] What Imposter Syndrome Really Is [ep. 276] Book: The Confidence Gap by Russ Harris, PhD Book: Confidence Culture by Shani Orgad, PhD & Rosalind Gill, PhD Bandura. Self-efficacy: Toward a Unifying Theory of Behavioral Change. Access here. Baumeister et al. Does High Self-Esteem Cause Better Performance, Interpersonal Success, Happiness, or Healthier Lifestyles? Access here. Donnelly et al. Do people know how others view them? Two approaches for identifying the accuracy of metaperceptions. Access here. Hayes et al. Acceptance and Commitment Therapy as a Unified Model of Behavior Change. Access here. More about Victor Frankl's work from VFIA.   Full transcript here   Common Questions & Mental Health Tips from this Episode: Q: How do I stop self-critical thoughts from taking over right before something important? A: This episode teaches cognitive defusion, a practice from Acceptance and Commitment Therapy (ACT) that loosens the grip self-critical thoughts have on you without fighting or suppressing them; two specific techniques that we added in this episode (the "thank you, brain" method and psychological distancing) give you practical tools to use in the moment.   Q: What's the difference between managing stress and actually changing my relationship with difficult thoughts? A: Stress management techniques are like inner tubes that are genuinely helpful for keeping your head above water. Cognitive defusion goes deeper, shifting you from reactive management to a more fundamental change in your relationship with the thought; this episode explains the distinction and why both have a place.   Key moments: [00:00] Welcome back to the Element of Confidence — introducing cognitive defusion as this episode's core skill [01:00] Sometimes thoughts aren't peaceful branches on a stream — they're the Bunker Hills Wave Pool, circa late '80s [02:30] The lifeguard metaphor as an upgrade to the peaceful river observer — seasoned, present, with a broader view [03:00] The kinds of thoughts that come in like waves: "I'm never gonna get this. I'll embarrass myself. I always screw up. Everyone will think I'm an imposter." [03:30] When thoughts overwhelm: stress response surges, the only thought becomes "how do I get out of this?" [03:45] Reminder: if thoughts are feeling truly overwhelming, reaching out for extra support — therapist, NAMI helpline, 988 — is always an option [04:30] When we stop fusing with or fighting thoughts, they start to get smaller over time [05:30] How fusion works physically: heart rate rises, palms sweat, decisions made from the fused belief [06:00] The thought is not reality — it's neural activity generated by past experience, fear, or ingrained patterns [06:30] Cognitive defusion: loosening the grip, creating space between you and the thought [07:30] Defusion vs. positive thinking or cognitive restructuring: this doesn't fight the thought, it changes the relationship with it [08:30] Aimee introduces self-as-content vs. self-as-context from ACT [09:30] Stress management as inner tubes: helpful for riding waves, but you're still in the pool managing the waves [10:00] Self-as-context: the lifeguard — noticing "I've seen that wave before," seeing the bigger picture, able to take wiser action [10:30] From the lifeguard perspective: "The waves are uncomfortable, but they'll die down" — and you can give yourself true support [11:30] Henry: stress management is great and important — AND it keeps us in reactive mode; defusion is a different level [13:30] Henry on perfectionism and defusion: if you believe you need to be perfect to be confident, you'll become hypervigilant about thoughts [14:30] The truth: you don't have to be perfect; when you accept doubt and mistakes as normal, imperfect thoughts become no big deal [15:00] Aimee: strategies for defusion — not to dispute the thought, but to notice it and loosen its grip [17:00] Strategy 1 — Psychological distancing: "I'm noticing that I'm having the thought that..." instead of just "I'm going to blow it"   [19:00] Adding levity: say the phrase in the silliest voice you can — trailer narrator, romance novel narrator, sports commentator [20:00] Henry introduces Strategy 2 — "Thank you, brain" [20:30] How it works: immediately positions you as observer; paradoxically accepts rather than fights; carries humor that defuses in the moment [22:30] Aimee: this is not about forcing a feeling or suppressing thoughts — it's about letting them matter less [23:00] Connection to last Element (Humility) and right-sizing: letting thoughts take up the space they need, no more, no less [23:30] Preview of next episode: values — what we care about, so we can choose where to put our energy and take action toward confidence [23:45] Closing wisdom from Eckhart Tolle: "The mind is a superb instrument if used rightly. Used wrongly, however, it becomes very destructive... It is not so much that you use your mind wrongly — you usually don't use it at all. It uses you."    Like and follow Joy Lab on Socials:  Instagram Linkedin Facebook YouTube   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.

Christian Vierling built an audience of 2.7 million on TikTok making people laugh — but he tells Tyler Ramsey the part he doesn't post: getting sober didn't fix him, it's what finally let two decades of undiagnosed OCD surface. From a childhood spent silently repeating the same ritual to the exposure-therapy technique he uses today, this is a rawer, funnier, more specific conversation about mental health than most recovery episodes get to.In this episode:· Why Christian calls "the phone" the biggest addiction he has left· Tyler's own confession: the MTV audition he blew because he "took a bunch of Adderall and couldn't communicate"· Gaining 30 pounds in rehab on vending-machine food and a hot dog cut into three pieces· The moment he calls "the most powerful" of his life — getting sober and "meeting God"· Why the first two years of sobriety were the hardest, and his advice: "just power through"· The childhood OCD ritual: the same words, repeated 25 times a day, for years· How he learned to "label the thought" instead of drowning in it — the technique he still uses· The twist almost nobody talks about: "that's when the OCD really came on," after he got sober· How his girlfriend Saskia pulled him out of a depression he was hiding from everyone· Building a 2.7-million-follower audience, and why he once stepped away from it completelyGuest: Christian Vierling, actor and content creator (2.7M+ TikTok) known for comedy sketches with his girlfriend, Saskia.Host: Tyler Ramsey. Punk Rock Sober / Painful Lessons.0:00 - Two sober guys, an infectious energy, and a killer voice1:15 - Actor for three years, best known for the videos with Saskia2:17 - Meeting Saskia: the hinge date that felt cosmic3:28 - Tyler's jet-ski rehab (and why it didn't take)4:20 - Arizona City: "the meth capital of the world"7:11 - The rehab scandal: matching cold sores and a $100K oxy habit9:32 - "The biggest addiction now is the phone"10:22 - Thirty pounds and a hot dog cut into three pieces11:54 - "I met God": the most powerful moment of his life12:31 - Crying in a stranger's arms (for the wrong reason)15:04 - Chasing productivity: a month of Adderall in three days17:47 - Tyler's confession: blowing the MTV audition of a lifetime20:55 - Twenty-nine, and unpacking the cocaine years22:22 - "Power through": the brutal first two years sober23:24 - Taking what works from AA, leaving the rest24:22 - Manifesting, gratitude, and speaking a new life into existence25:56 - Learning to love the version of himself no one saw26:40 - How Saskia pulled him out of a depression29:51 - The girlfriend, the content empire, and 2.7 million followers49:39 - The disorder nobody diagnosed for twenty years50:33 - The ritual: the same words, every day, as a kid51:24 - The technique: labeling the thought, watching it pass52:43 - The twist: getting sober is what made it surface53:17 - "Now I'm crazy sober, but I know why"69:55 - The songs and albums that got them through rehab If you or someone you love is struggling: 988 (Suicide & Crisis Lifeline, US) · International OCD Foundation, iocdf.org · SAMHSA 1-800-662-4357.#PunkRockSober #Recovery #OCD #MentalHealthAwareness #Sobriety #TikTok #AddictionRecovery #PainfulLessons #RecoveryStory #ContentCreator#PunkRockSober #Recovery #OCD #MentalHealthAwareness #Sobriety #TikTok #AddictionRecovery #PainfulLessons #RecoveryStory #ContentCreator

One of the most essential coping skills for building real confidence is mindful acceptance. This is the practice of noticing that fear, self-doubt, and self-consciousness are present and... that's ok. Henry puts it simply: you're acknowledging there's a passenger on the bus. You're just not letting that passenger drive.  We'll also take some time to name and untangle the harsh inner critic. That's the voice that pretends to be accurate self-assessment but is usually something absorbed from a critical adult long ago and we've just pressed play on ever since. The three key questions Henry raised for distinguishing the harsh inner-critic from your true voice are: Does it attack? Does it use fear and shame? Is it absolute or extreme? If the answers is "Yes" to any of the above, then that's your inner-critic. Your authentic voice is gentler, clearer, and never tries to motivate through fear or shame. Simply acknowledging the difference can take the power away from the inner-critic.     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 (get your 7-day free trial!). Bonus: spread some joy and keep this podcast ad-free by donating (Joy Lab is powered by the nonprofit Pathways North and your donations are tax-deductible).    Listen & follow the Joy Lab Podcast on your favorite listening app:  Spotify | Apple | YouTube      Full transcript available here.   Sources and Notes for our Element of Confidence: 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. Start your 7-day free trial now. Related episodes about imposter phenomenon: Imposter Syndrome is a Myth [ep. 175] What Imposter Syndrome Really Is [ep. 276] Book: The Confidence Gap by Russ Harris, PhD Book: Confidence Culture by Shani Orgad, PhD & Rosalind Gill, PhD Bandura. Self-efficacy: Toward a Unifying Theory of Behavioral Change. Access here. Baumeister et al. Does High Self-Esteem Cause Better Performance, Interpersonal Success, Happiness, or Healthier Lifestyles? Access here. Donnelly et al. Do people know how others view them? Two approaches for identifying the accuracy of metaperceptions. Access here. Hayes et al. Acceptance and Commitment Therapy as a Unified Model of Behavior Change. Access here. More about Victor Frankl's work from VFIA.   Common Questions: Q: How do I stop my fear and self-doubt from getting in the way every time I try something new? A: This episode introduces mindful acceptance, the skill of noticing uncomfortable feelings like fear, doubt, and embarrassment without fighting or avoiding them, so they don't hijack your actions. With this skill, the focus doesn't have to be about making the feelings go away, it's more about learning to move forward while they're present.   Q: How do I know if the critical voice in my head is giving me useful information or just tearing me down? A: Here are some important point to help you distinguish your harsh inner critic from your true voice: The inner critic attacks, uses fear and shame as motivation, and deals in absolutes. Your true voice is gentler, more nuanced, and never tries to hurt you.    Key moments: [00:00] Welcome back to the Element of Confidence — recap of last episode's definition: confidence as trust and willingness to act [00:30] How we'll build confidence: Mostly Acceptance and Commitment Therapy (ACT) strategies and Dr. Russ Harris' framework [01:00] First step: mindful acceptance — noticing rather than judging, allowing rather than fighting [01:30] What we're accepting: the uncomfortable feelings that arise when we wish we felt confident — nervousness, embarrassment, fear [02:30] Henry: acceptance is not resignation and not agreement with the anxiety [03:00] What acceptance actually is: "I notice I'm feeling anxious. I'm going to take action anyway." [03:30] The bus metaphor: fear and self-doubt are passengers — they don't need to drive [04:00] Why this matters: confidence doesn't come from feeling good first; it comes from acting despite not feeling good [04:30] Aimee's fellowship interview story: knowing all the behavior change theory, then getting a question about Boston housing [05:00] Pterodactyls, not butterflies — the full physical panic experience [05:30] Thirty minutes of talking to suppress the feelings, which only made them worse — the fellowship did not come through [06:30] Henry shares his own story: giving a large talk despite genuine anxiety, using mindful acceptance in real time [07:30] What shifted during the talk: nervousness moved to the background, attention shifted to connection with the audience [08:00] Genuine confidence appeared — not because anxiety was gone, but because he was succeeding despite it [08:30] Mindful acceptance doesn't mean not feeling uncomfortable — it means seeing clearly and choosing your actions anyway [09:30] The performance bell curve: a little anxiety is actually good for performance; fighting it isn't the goal [10:30] Experiential avoidance: using effort to suppress uncomfortable thoughts, emotions, and sensations to feel safer short-term [11:00] The Good Place medium place metaphor: warm beer and marching band music — feeling safe but not really living [11:30] How avoidance is protective in the short term but reinforces the idea that you can't handle the situation [12:30] Irony of avoidance: it boosts the scary power of what we're avoiding; the world gets smaller, anxiety increases [13:00] The brain is blunt — it can't fully distinguish fear of survival from fear of public speaking or starting a new career [13:30] We have to train a willingness: not enthusiasm for discomfort, but openness to experiencing it as part of skill-building [14:00] Henry: avoidance accumulates — the thing avoided gets bigger and scarier, and you sacrifice what you actually wanted [15:00] Social anxiety is up in recent years — fear of rejection is one of the most common mental health challenges [16:00] The brain doesn't distinguish social threats from survival threats — the amygdala alarm sounds equally loud [16:30] You can train your nervous system: every small forward step builds a new neural pathway and builds confidence [17:30] Naming the inner critic: the harsh, self-critical voice that rides along during experiential avoidance [18:00] Aimee's dual monologue during the fellowship interview — speaking outward and critiquing herself inward simultaneously [19:30] The inner critic may sometimes have useful information — and that's worth extracting [20:00] When the information is useful (you don't have the skill yet) versus when it's just harsh and paralyzing [20:30] The inner critic is usually a voice absorbed from a critical adult long ago — pressed play on ever since [21:30] Mindful acceptance: notice the voices, accept they're here, create space and retain energy rather than getting wrapped up [22:00] Henry: the key to working with the inner critic is simply realizing it's not you [22:30] Your authentic voice is gentler, clearer, and never tries to motivate through fear or shame [23:00] How to identify the inner critic: Does it attack? Does it use fear and shame? Is it absolute or extreme? [24:00] Your true voice is nuanced: "This is hard. I'm learning. I'm not there yet." [24:30] Once you recognize the inner critic, something shifts: "Ah, there's that voice again" — like a neighbor's dog barking [25:00] Extract any grain of truth, let the inflated story go, and move forward [26:00] Mindful acceptance: notice the voice, accept it's there, but don't accept what it says — and move forward anyway [26:30] Questions for identifying inner critic vs. true voice — in the show notes and in the Joy Lab Program Experiment [27:00] Preview of next episode: working more with the thoughts that rise up — what to do after you notice them [27:30] Three closing pieces of wisdom: Jon Kabat-Zinn on being awake, Carl Jung on the terror of full self-acceptance, Carl Rogers on the paradox that makes change possible    Like and follow Joy Lab on Socials:  Instagram Linkedin Facebook YouTube     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.

Actor Billy McNamara has been in the room for 40 years of Hollywood: "Stealing Home" with Jodie Foster, the serial killer in "Copycat," "Surviving the Game" with Ice-T. He sat for movie nights with Jack Nicholson and Robert Evans, got coached by Anthony Hopkins, and shared a set with a then-unknown Jim Carrey he was sure would never make it. He also lost almost all of it. In this raw conversation with Tyler Ramsey, Billy traces the binges, the overdose, the years living in his car, two runs at sobriety, and the self-financed comeback he is now championing on his own terms. In this episode: The Copycat role that nearly got him fired, and the FBI profilers he tracked down to prepare How Roddy McDowall sent a coach named "Tony" who turned out to be Anthony Hopkins "Keep it simple, stupid": the AA line a legend used to fix his performance The overdose in James Dean's old apartment, and the woman who saved his life Following a "loner kid" to a Beverly Hills compound and meeting Jack Nicholson and Robert Evans Why he turned down 21 Jump Street, Melrose Place, and Beverly Hills 90210 The Jim Carrey he wrote off as a "loser" who became Sean Penn in 20 days Predicting Gwyneth Paltrow would "never make it" while he was homeless in his own car Getting sober young, relapsing, and coming back at 40 for 21 years and counting "The Trouble With Billy": writing, directing, and financing his own comeback series Guest: Billy McNamara. Watch "The Trouble With Billy" free on Red Coral Universe (Apple, Android, Roku, Fire Stick, Samsung). Supporter of the Eastwood Ranch Foundation. Host: Tyler Ramsey. Punk Rock Sober. 0:00 Raw-Dogging Reality: What Punk Rock Sober Means 1:31 Enter Billy McNamara, Hollywood Legend 2:40 The Movie He's Most Proud Of 3:00 Copycat: How He Almost Got Fired 7:35 Researching a Serial Killer With the FBI's Top Profilers 13:13 Twenty-One Days of Reshoots and a Score of 30 14:17 Roddy McDowall Sends a Coach Named "Tony" 16:01 The Anthony Hopkins Reveal 17:26 "Keep It Simple, Stupid": Wisdom From AA 19:44 The Overdose in James Dean's Apartment 23:00 The Woman, the Window, and the Amends 24:30 A Loner Kid on the Set Named Josh Evans 27:15 Jack Nicholson on the Tennis Court 30:32 Movie Nights With Hollywood Royalty 32:00 The Binge Pattern and Getting Sober Young 34:18 "Every Dream I Had Came True" 35:06 Tyler on the Opportunities He Squandered 39:10 The Roles He Turned Down: 21 Jump Street and 90210 46:48 The Jim Carrey Story Begins 51:00 The Autograph Line at Jerry's Deli 53:33 "By Day 20, He Was Sean Penn" 56:33 Predicting Gwyneth Paltrow Would Never Make It 58:13 Homeless, Living in His Car 58:35 What Finally Got Him Sober for Good 1:00:00 The Trouble With Billy: Championing His Comeback 1:01:30 Eastwood Ranch and Giving Back If you are struggling with addiction or mental health, you are not alone. Call or text 988 (Suicide & Crisis Lifeline, US) or SAMHSA at 1-800-662-4357. #PunkRockSober #BillyMcNamara #Sobriety #Recovery #OldHollywood #Copycat #JimCarrey #AddictionRecovery #SoberLife #HollywoodStories

After a brutal double homicide in rural Ohio in 2005, a killer who liked to watch the TV show CSI: Crime Scene Investigation thought he cleaned up his tracks. But as we know, it's never as easy as it looks on television.  This case is *solved* If you love someone dealing with substance abuse, here are some resources:  Harm Reduction; Recovery Answers; Al Anon; Nar Anon; SAMHSA; FOA Families A huge THANK YOU to this month's sponsors: Start your detective work today at Newspapers.com! Go to Newspapers.com/truecrime and use promo code “CRIMELINES” for 20% off a subscription — and let the past tell its story. Shopify: Every self-made person started somewhere. Yours starts free at shopify.com/crimelines  Events United States: AdvocacyCon https://www.advocacycon.com/   Retreat https://www.bothand.fyi/event-details-registration/ten-year-anniversary-celebration International: Costa Rica https://trovatrip.com/trip/central-america/costa-rica/costa-rica-with-josh-hallmark-nov-2026 Galapagos  https://trovatrip.com/trip/south-america/ecuador/ecuador-with-josh-hallmark-jan-2027 Support the show! Get the exclusive show Beyond the Files plus Crimelines episodes ad free on Supercast: https://crimelines.supercast.com/ Patreon: https://www.patreon.com/crimelines Apple Subscriptions: https://podcasts.apple.com/us/podcast/crimelines-true-crime/id1112004494 For one time support: https://www.basementfortproductions.com/support Links to all my socials and more: https://linktr.ee/crimelines Sources: 2026 Crimelines Podcast Source List Transcript: https://app.podscribe.ai/series/3790 If an exact transcript is needed, please request at crimelinespodcast@gmail.com Licensing and credits: Theme music by Scott Buckley https://www.scottbuckley.com.au/ Cover Art by Lars Hacking from Rusty Hinges Crimelines is a registered trademark of Crimelines LLC. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Are you not feeling confident and curious how to increase confidence in yourself? If so, know that you are not alone, you are not suffering from imposter syndrome, and you are not in need of fixing. As we start our series on Confidence, we'll work to dismantle the most common — and most damaging — myth about confidence: that confidence is just a feeling and that you need to be confident before you act.  We'll focus on a confidence reframe: Confidence is a willingness to act and a trust in your own effort, not a feeling of certainty or how others perceive you. We'll lean on Dr. Russ Harris's foundational insight throughout our work: the actions of confidence come first; the feelings of confidence come later. The episode also does important myth-busting work around self-worth, self-esteem, and self-efficacy — three concepts we tend to mash together with confidence, often to our detriment. We'll make the case for unconditional self-acceptance over the self-esteem-building culture many of us grew up in, and approach confidence with a fresh and more empowering lens. This episode will set us up for some confidence-building work that is far more nourishing than the usual methods we've been taught. 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 (get your 7-day free trial!). Bonus: spread some joy and keep this podcast ad-free by donating (Joy Lab is powered by the nonprofit Pathways North and your donations are tax-deductible).      Sources and Notes for our Element of Confidence: 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. Start your 7-day free trial now. Episodes about imposter phenomenon: Imposter Syndrome is a Myth [ep. 175] What Imposter Syndrome Really Is [ep. 276] Book: The Confidence Gap by Russ Harris, PhD Book: Confidence Culture by Shani Orgad, PhD & Rosalind Gill, PhD Bandura. Self-efficacy: Toward a Unifying Theory of Behavioral Change. Access here. Baumeister et al. Does High Self-Esteem Cause Better Performance, Interpersonal Success, Happiness, or Healthier Lifestyles? Access here. Donnelly et al. Do people know how others view them? Two approaches for identifying the accuracy of metaperceptions. Access here. Hayes et al. Acceptance and Commitment Therapy as a Unified Model of Behavior Change. Access here. More about Victor Frankl's work from VFIA.   Full transcipt here   Common Questions: Q: Why don't I feel confident even when I know I'm capable of something? A: Because confidence isn't just a feeling and it's not just about self-efficacy or your belief in your capabilities. This episode explains the neuroscience behind why waiting for the feeling often means waiting forever, and offers a more empowering definition to work with instead. Q: What's the difference between confidence, self-esteem, self-efficacy, and self-worth? A: This episode untangles all four: self-worth is your sense of inherent value, self-esteem is a more fragile self-evaluation based on comparison and performance, and self-efficacy is your belief in your ability to do a specific task. Confidence (redefined here as trust and willingness to act) can draw on all three, but is its own concept and understanding the differences can be genuinely freeing.     Key moments: [00:00] Welcome to the new Element of Confidence — and the central premise: you don't need to feel confident to practice it [02:00] The cost of waiting for a feeling that wasn't coming — staying small, timid, paralyzed [03:30] The neuroscience: the amygdala looks for certainty before giving the green light to act [05:00] The common (and limiting) definition of confidence: a feeling, tied to certainty and how others perceive us [05:30] How imposter syndrome suffers from the same definitional hijacking [06:00] The reframe: confidence from Latin "com" (with) + "fidere" (trust) — to trust with [06:30] A behavioral definition: trust in your effort and a willingness to act — not a feeling [07:00] Dr. Russ Harris, The Confidence Gap: "The actions of confidence come first; the feelings of confidence come later." [08:00] The swimming example: you don't feel confident first — you flail, then build confidence through repeated action [10:30] Fear is not the enemy and not the opposite of confidence — you need your threat detection system [11:00] How a feelings-only model of confidence puts 100% of the blame on the individual [11:30] Systemic and community barriers to confidence: healthcare disparities, pay gaps, and their real impact [12:30] Why "just feel more confident" is where toxic positivity lives — and why it doesn't address real barriers [13:00] Holding personal and collective responsibility together — confidence as a practiced relationship with uncertainty [14:00] Henry: confidence as trust and willingness to act becomes relational — built with self, others, and systems [15:00] Real confidence: acting precisely when you feel fearful, doubtful, and uncertain [16:00] Untying confidence from self-worth, self-esteem, and self-efficacy [16:30] Self-worth: how positively or negatively you perceive your value — and Dr. Albert Ellis's argument that it isn't actually up for evaluation [17:00] Self-esteem: more granular, shaped by frequent self-comparisons and judgments — fragile when tied to external validation [18:00] Self-efficacy: belief in your ability to do well in a specific situation — changeable, actionable, and domain-specific [19:00] How comparison and self-judgment can erode self-worth when held too tightly [19:30] The case for unconditional self-acceptance over self-esteem — Ellis's argument revisited [21:30] Henry unpacks the distinctions: comparison-based self-esteem (fragile, quicksand) vs. self-efficacy (grounded, built through repeated success) vs. self-worth (solid foundation, not performance-dependent) [23:00] Real confidence as a combination: building self-efficacy through action, grounding in unconditional self-worth, practicing self-acceptance [23:30] How early conditional approval ("I love you when you get good grades") shapes where you start — but doesn't have to be where you stay [24:30] None of these are fixed traits — they are skills that can be developed through practice [25:30] Preview: building this Element with Dr. Russ Harris's frameworks and Acceptance and Commitment Therapy (ACT), with a Joy Lab twist [25:45] Closing wisdom from Seneca: "It is not because things are difficult that we do not dare; it is because we do not dare that they are difficult."    Like and follow Joy Lab on Socials:  Instagram Linkedin Facebook YouTube   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.

Humility is one of the most quietly powerful practices for positive psychology and mental health. It's also one of the most misunderstood. Here's the heart of it: humility is not a weakness. It's not about making yourself small or performing modesty for social approval. It's an accurate, grounded sense of self, what Dr. Daryl Van Tongeren calls "right-sizing." You own your strengths and weaknesses. And you hold your worth steady through all of it. We explored four types of humility this month: relational, intellectual, cultural, and existential. And we worked through three core ingredients to build humility up: Know Yourself. This is where self-compassion becomes essential. Self-knowledge without self-compassion tends to slide into rumination — that harsh, looping self-focus that keeps us stuck. Dr. Kristin Neff's research reminds us that genuine self-reflection requires feeling safe enough to look clearly, without bracing for an attack. When self-compassion is in place, honest self-awareness becomes possible. So does recognizing things like the better-than-average effect, which is our tendency to unconsciously and inaccurately position ourselves as a little more right, and others a little more wrong. Humility gently corrects that drift. Check Yourself. This is ego territory. When we feel threatened, the ego rises up. We deflect, deny, shut down, intellectualize. It's a very human, very normal response. But it doesn't have to run the show. One of the most practical tools from this series: when you feel defensive, pause. Breathe. Then ask yourself, "What would I think if I weren't feeling defensive?" That question can create some space for the ego to stand down and lets emotional regulation take over instead of reactivity. Go Beyond Yourself. This is where the magic of humility really shows itself as we build a genuine curiosity about other people and life's bigger questions. The self-forgetfulness that C.S. Lewis describes as essential to humility puts it all into action. When we're not so consumed by ourselves, the world opens up. And that's where connection, meaning, and joy actually show up in more noticeable, lasting ways. If you've worked through this series and feel less certain than when you started, that's not a problem. That's the practice of humility in action. Sitting with uncertainty, tolerating what's unresolved, resisting the cultural pressure toward easy answers and performed confidence is peak courage. It's often uncomfortable and it's always worth it. If this work has stirred something that feels bigger than you want to carry alone, please reach out to a therapist, a trusted friend, or a support community. Seeking support isn't weakness. It's an act of humility and one of the most courageous things you can do. And for Joy Lab Program members: your Episode Experiment includes a guided meditation and journal prompts to help you harvest and integrate the work you've done this month.  We close with Rilke (we know, we close with Rilke a lot!): "Be patient toward all that is unsolved in your heart and try to love the questions themselves." Keep tending to your humility. It grows good things.   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 (get your 7-day free trial!). Bonus: spread some joy and keep this podcast ad-free by donating (Joy Lab is powered by the nonprofit Pathways North and your donations are tax-deductible).       Sources 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. Start your 7-day free trial now. Episodes in this Humility series: Humility Can Be Stressful... But Worth it for Mental Health [ep. 268] Know Yourself: The Humility Practice That Quiets Rumination and Builds Emotional Resilience [ep. 269] Check Yourself: Ego Threat, Stress Relief, & Needing to Prove Yourself [270] Book: Humble by Daryl Van Tongeren, PhD Tara Brach's website 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   Common Questions: Q: How do I stop being so hard on myself without losing self-awareness? A: Self-compassion and self-knowledge are partners. As researcher Dr. Kristin Neff puts it, "You can look clearly at yourself when you're not afraid of what you'll find." Self-compassion creates the psychological safety for honest, accurate self-appraisal, replacing harsh rumination with compassionate self-reflection. Humility is the result: an accurate, grounded sense of self that's neither inflated nor deflated. Q: Why does being humble feel so uncomfortable and countercultural? A: Because in many ways, it is. We live in a world that often rewards certainty, self-promotion, and being right, even when those things don't actually nourish us. Building humility means opening up to uncertainty and the unknown, which takes real courage. The good news is that discomfort is also building something called uncertainty-tolerance, a form of emotional resilience that reaches across every area of your life in really nourishing ways.   Key moments: [00:00] Welcome & orientation — Aimee frames the three-part humility arc (Know Yourself → Check Yourself → Go Beyond Yourself) [01:30] Henry's realization: humility, like every Joy Lab Element, is ultimately about learning to love well and connect more deeply [03:00] Why humility is the antidote to loneliness — the difference between being surrounded by people and being genuinely seen; how isolation is really a form of alienation [05:00] What it feels like to be with a truly humble person — and why humility makes us safer, more trustworthy, and more magnetic in relationships and communities [06:30] The traffic circle of defensiveness — Aimee on why the risk of being burned by someone is still better than a lifetime of self-protective looping [07:30] Epistemic humility explained — the idea that your understanding of reality is always partial, always filtered, always a vantage point. And so is everyone else's. (Plus: a pronunciation debate.) [08:45] Why disagreement doesn't mean someone is wrong, and how truth is larger than any one person's grasp of it [10:30] William James on the deepest craving in human nature: to be appreciated and seen [11:00] Two practical strategies for going beyond yourself: (1) deep, active listening as a humility practice — not formulating your response, but truly receiving another person; (2) seeing the innocence of others [12:30] Thich Nhat Hanh: "Listen until they empty their hearts." Henry shares this as a guide for showing up and listening [13:30] Seeing the innocence in others — Henry's 30+ years of clinical wisdom distilled: most people are doing the best they can with what they have, right now. How holding that awareness softens judgment without eliminating boundaries [15:30] Aimee reflects: "That's the wisdom I'd want somebody to hold when they see me messing up." [16:00] Experiment preview for Joy Lab Program members + closing Rumi quote: "You are not a drop in the ocean, you are the entire ocean in a drop."    Like and follow Joy Lab on Socials:  Instagram Linkedin Facebook YouTube   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.

Humility is a powerful mental health tool we have. The science of happiness is clear: genuine connection and belonging are among the strongest predictors of emotional resilience and wellbeing. In this episode of Joy Lab we'll explore the final dimension of humility: going beyond yourself. Building on Dr. Daryl Van Tongeren's framework from Humble, we'll explore how knowing yourself and checking your ego aren't the finish line. That's prep work so you can show up for others with open eyes and an open heart. Whether you've been lonely, stuck in defensive loops, or just tired of running into yourself everywhere you turn, this episode offers a warm, science-grounded roadmap toward deeper connection. This is Episode 4 of Joy Lab's Element of Humility series, following Dr. Daryl Van Tongeren's framework: know yourself, check yourself, and go beyond yourself.   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 (get your 7-day free trial!). 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).    Full transcript      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. Start your 7-day free trial now. Episodes in this Humility series: Humility Can Be Stressful... But Worth it for Mental Health [ep. 268] Know Yourself: The Humility Practice That Quiets Rumination and Builds Emotional Resilience [ep. 269] Check Yourself: Ego Threat, Stress Relief, & Needing to Prove Yourself [270] Book: Humble by Daryl Van Tongeren, PhD Tara Brach's website 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] Welcome & orientation — Aimee frames the three-part humility arc (Know Yourself → Check Yourself → Go Beyond Yourself) [01:30] Henry's realization: humility, like every Joy Lab Element, is ultimately about learning to love well and connect more deeply [03:00] Why humility is the antidote to loneliness — the difference between being surrounded by people and being genuinely seen; how isolation is really a form of alienation [05:00] What it feels like to be with a truly humble person — and why humility makes us safer, more trustworthy, and more magnetic in relationships and communities [06:30] The traffic circle of defensiveness — Aimee on why the risk of being burned by someone is still better than a lifetime of self-protective looping [07:30] Epistemic humility explained — the idea that your understanding of reality is always partial, always filtered, always a vantage point. And so is everyone else's. (Plus: a pronunciation debate.) [08:45] Why disagreement doesn't mean someone is wrong, and how truth is larger than any one person's grasp of it [10:30] William James on the deepest craving in human nature: to be appreciated and seen [11:00] Two practical strategies for going beyond yourself: (1) deep, active listening as a humility practice — not formulating your response, but truly receiving another person; (2) seeing the innocence of others [12:30] Thich Nhat Hanh: "Listen until they empty their hearts." Henry shares this as a guide for showing up and listening [13:30] Seeing the innocence in others — Henry's 30+ years of clinical wisdom distilled: most people are doing the best they can with what they have, right now. How holding that awareness softens judgment without eliminating boundaries [15:30] Aimee reflects: "That's the wisdom I'd want somebody to hold when they see me messing up." [16:00] Experiment preview for Joy Lab Program members + closing Rumi quote: "You are not a drop in the ocean, you are the entire ocean in a drop."    Like and follow Joy Lab on Socials:  Instagram Linkedin Facebook YouTube   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.

Humility and mental health are more connected than you might think. And if you add self-compassion to the humility-ego mix, then you have a recipe that can support mood, offer stress relief, and give your mind and body a break from constantly trying to defend yourself. We'll dig into all this with the "Check Yourself" step of the humility framework, unpacking ego threat, defensive thinking patterns, and the very human stress response that kicks in when we feel criticized, wrong, or uncertain. Spoiler: the ego is not the villain here. It's more like an overzealous bodyguard, and humility is how you can teach it to stand down. This is Episode 3 of Joy Lab's Element of Humility series, following Dr. Daryl Van Tongeren's framework: know yourself, check yourself, and go beyond yourself.   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] Know Yourself: The Humility Practice That Quiets Rumination and Builds Emotional Resilience [ep. 269] Book: Humble by Daryl Van Tongeren, PhD Tara Brach's website 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] Welcome and episode framing — checking ourselves means we accept that we don't know it all, recognize our own cultural lenses, and can sit with uncertainty without losing ourselves. [02:00] Henry on accepting uncertainty as a form of letting go of control — and why the self-knowledge work from last episode makes this possible. True inner strength means being secure enough to admit when you're wrong and hold your ground when you need to. [04:00] Enter: the ego. Aimee makes the case that the ego isn't the root of all evil. A healthy ego helps us maintain a coherent, positive sense of self. The problem isn't the ego itself; it's when the ego runs the whole show, making every decision from a place of fear. [06:30] Ego threat explained — when criticism, mistakes, or uncertainty shake our sense of self, a stress response activates. This triggers cognitive distortions: black-and-white thinking, confirmation-seeking, and rigid beliefs. It's common, it's wired in, and it doesn't have to take us down. [08:30] Henry's bodyguard metaphor: the ego is a zealous protector that sometimes overreacts wildly — treating a questioned idea like a life-or-death threat. Humility doesn't fire the bodyguard. It just teaches it to relax. [11:00] Signs the bodyguard has overstepped. Aimee walks through the obvious ones (counterattacking, deflecting, blame-shifting) and the subtler ones (shutting down, overexplaining, people-pleasing, doubling down on beliefs to avoid uncertainty). If you're nodding, you're in good company. [13:00] Henry adds the physical signs of ego threat to watch for: chest tightness, heat rising, clenched jaw, shallow breathing. Your body knows you're in ego threat before your mind does. Also: the urgency to respond immediately, spinning narratives to justify reactions, needing the last word. [15:00] The good news — and the real mental health payoff. Admitting mistakes makes us more liked and respected. Humility builds psychological safety in relationships, keeps small harms from becoming earthquakes, reduces thought distortions, and separates self-worth from performance. It's a genuine resilience-booster. [17:00] Henry's three-step in-the-moment practice: pause (especially when it feels most urgent), take one slow breath (gives your brain a chance to come back online), and ask "What would I think about this if I weren't feeling defensive?" Shift from threat response to curiosity response — and still hold your ground if you need to, just from a grounded place. [19:00] Aimee adds supportive touch as an emotional regulation tool — hands stacked gently on the body, a breath, a moment of self-compassion. Getting out of the traffic circle doesn't require a response or a win. Sometimes you just drive on your way. [20:30] Closing wisdom from Tara Brach: "The ego is not your enemy, it is your partner. Make peace with it."   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.

Humility 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.

A retrospective comparison of two state-funded smartphone-based contingency management programs with different incentives  Drug and Alcohol Dependence This retrospective study compared outcomes for patients with stimulant use disorder enrolled in a smartphone-based contingency management program based on the amount of total incentives possible, either $75 (“low-value”) or $599 (“moderate-value”). The low-value program was based in New Jersey, funded through SAMHSA (which limited reimbursement to $75/patient at the time of implementation, which has since been increased), and rewarded completing drug testing, attending counseling visits, and completing CBT modules rather than abstinence over 16 weeks. The moderate-value program was funded by West Virginia's Medicaid managed care organizations, lasted up to 26 weeks, and largely rewarded negative drug screening results, with additional rewards for counseling and CBT modules. Patients in the moderate-value program submitted significantly higher rates of negative substance tests (36%, with an average of 3.2 negative tests) compared to those in the low-value group (24.7%, with an average of 24.8 negative tests).   Read this issue of the ASAM Weekly Subscribe to the ASAM Weekly Visit ASAM

Brad Stulberg is a bestselling author and performance expert whose work explores excellence, resilience, mental health, and sustainable success. Today on the show we discuss: why excellence is an inside game, how to stop chasing external wins and start finding meaning in the climb, why the “1% better every day” mindset eventually breaks down, how obsession and perfectionism can quietly destroy your health and happiness, why consistency beats intensity when you're trying to build something meaningful, and how to measure success by your values instead of just money, accolades, body fat, or status and much more. ⚠ WELLNESS DISCLAIMER ⚠ Please be advised; the topics related to health and mental health in my content are for informational, discussion, and entertainment purposes only. The content is not intended to be a substitute for professional advice, diagnosis, or treatment. Always seek the advice of your health or mental health professional or other qualified health provider with any questions you may have regarding your current condition. Never disregard professional advice or delay in seeking it because of something you have heard from your favorite creator, on social media, or shared within content you've consumed. If you are in crisis or you think you may have an emergency, call your doctor or 911 immediately. If you do not have a health professional who is able to assist you, use these resources to find help: Emergency Medical Services—911 If the situation is potentially life-threatening, get immediate emergency assistance by calling 911, available 24 hours a day. National Suicide Prevention Lifeline, 1-800-273-TALK (8255) or https://suicidepreventionlifeline.org. SAMHSA addiction and mental health treatment Referral Helpline, 1-877-SAMHSA7 (1-877-726-4727) and https://www.samhsa.gov Learn more about your ad choices. Visit megaphone.fm/adchoices

Humility 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.

*** If you need to support a friend, loved one, or yourself...You can call, text, or chat with a 988 Lifeline counselor for help during difficult moments anytime, day or night. Just dial 988 it's free & confidential.***If you or someone you care about needs support, SAMHSA's National Helpline is a free, confidential, 24/7, 365-day-a-year treatment referral and information service (in English and Spanish) for individuals & families facing mental and/or substance use disorders. 1-800-662-HELP (4357)In this conversation, Early Brunner of Recovery Demystified joins Pepe Bandit in responding to listener's questions about addiction & recovery. They discuss the importance of creating supportive resources for individuals struggling with substance use & emphasize the need for personalized recovery approaches. Expect to hear about the challenges of maintaining friendships during recovery, & the complexities of family dynamics when addiction is involved. Learn about the challenges of relapse, & the journey towards helping others in recovery. The conversation also delves into the critical issues of mental health, suicide, & the necessity of seeking help. Early & Pepe emphasize the need for open discussions about these topics to reduce stigma & promote healing.The song at the end is titled "Dent" and performed by Mr. Michael Motorcycle.Support the podcast & get bonus episodes & goodspatreon.com/BackontheGrindConnect with Recovery Demystified:recoverydemystified.com/instagram.com/recoverydemystified/Get Coffee for the Bandit in you (roasted by Pepe)StayFreeCoffee.comBack On The Grind Records - For DIY, Folk Punk, Rap & Merch:backonthegrindrecords.bandcamp.com/musicFollow the podcast on Instagraminstagram.com/backonthegrindpod/?hl=engramReach out...Send us questions, comments or topic suggestions toPodcast@BackOnTheGrindRecords.comLeave a comment/question on Spotify or Instagram (we read them all)***Word of mouth really matters for us. Here's two simple things you can do to help keep this podcast going strong:Share your favorite episode with a friend or two who might enjoy it.Leave a rating / review. This helps me get access to the guest you want to hear from & allows the show to reach & support more folks like you :)Stay Free,Pepe Bandit Hosted on Acast. See acast.com/privacy for more information.

Dr. Jason Fung is a Canadian nephrologist, New York Times bestselling author, and leading voice in the fields of intermittent fasting, insulin resistance, weight loss, and type 2 diabetes. He is best known for his books The Obesity Code, The Diabetes Code, The Complete Guide to Fasting, and The Hunger Code, where he challenges the traditional “calories in, calories out” model and argues that hormones, especially insulin, play a major role in fat storage, hunger, and metabolic health. Dr. Fung co-founded The Fasting Method and has helped popularize fasting as a practical tool for improving metabolic health and supporting sustainable weight loss. Today on the show we discuss: why losing body fat is more complicated than calories in versus calories out, how hormones like insulin and cortisol affect fat storage, why ultra-processed foods can drive hunger and cravings, how emotional eating and habit-based eating keep people stuck, why fasting works best when paired with better food choices, and the simple daily habits that can improve insulin control, including whole foods, fewer refined carbs, walking after meals, better sleep, and stress management and much more. Today's sponsor: Fatty15: Get an additional 15% off their 90-day subscription Starter Kit by going to https://www.fatty15.com/DOUG and using code DOUG at checkout ⚠ WELLNESS DISCLAIMER ⚠ Please be advised; the topics related to health and mental health in my content are for informational, discussion, and entertainment purposes only. The content is not intended to be a substitute for professional advice, diagnosis, or treatment. Always seek the advice of your health or mental health professional or other qualified health provider with any questions you may have regarding your current condition. Never disregard professional advice or delay in seeking it because of something you have heard from your favorite creator, on social media, or shared within content you've consumed. If you are in crisis or you think you may have an emergency, call your doctor or 911 immediately. If you do not have a health professional who is able to assist you, use these resources to find help: Emergency Medical Services—911 If the situation is potentially life-threatening, get immediate emergency assistance by calling 911, available 24 hours a day. National Suicide Prevention Lifeline, 1-800-273-TALK (8255) or https://suicidepreventionlifeline.org. SAMHSA addiction and mental health treatment Referral Helpline, 1-877-SAMHSA7 (1-877-726-4727) and https://www.samhsa.gov Learn more about your ad choices. Visit megaphone.fm/adchoices

Spoiler: 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

Can teens really overcome addiction? YES. In this episode, we give the ONE tip that changes everything. Real talk. Real hope.

We'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

Stacey Lindsay is a multimedia journalist, editor, and writer specializing in women's issues and culture. Recognized for her empathetic approach, Lindsay has interviewed hundreds of public figures and civilians for national outlets, from Maria Shriver's Sunday Paper to goop. Previously, she was a CBS affiliate news anchor and reporter. Today on the show we discuss why so many people feel trapped living a “should life,” how turning 40 can become a wake-up call instead of a crisis, the pressure around marriage, kids, career, and success, the complicated truth about choosing not to have children while still feeling grief and longing, why social media and dating apps can make people feel even more behind, and how getting quiet, listening to your body, and rebuilding self-worth can help you finally create a life that actually feels like your own and much more. ⚠ WELLNESS DISCLAIMER ⚠ Please be advised; the topics related to health and mental health in my content are for informational, discussion, and entertainment purposes only. The content is not intended to be a substitute for professional advice, diagnosis, or treatment. Always seek the advice of your health or mental health professional or other qualified health provider with any questions you may have regarding your current condition. Never disregard professional advice or delay in seeking it because of something you have heard from your favorite creator, on social media, or shared within content you've consumed. If you are in crisis or you think you may have an emergency, call your doctor or 911 immediately. If you do not have a health professional who is able to assist you, use these resources to find help: Emergency Medical Services—911 If the situation is potentially life-threatening, get immediate emergency assistance by calling 911, available 24 hours a day. National Suicide Prevention Lifeline, 1-800-273-TALK (8255) or https://suicidepreventionlifeline.org. SAMHSA addiction and mental health treatment Referral Helpline, 1-877-SAMHSA7 (1-877-726-4727) and https://www.samhsa.gov Learn more about your ad choices. Visit megaphone.fm/adchoices

This 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

Jason Redman is a retired Navy SEAL, New York Times bestselling author and nationally recognized speaker who teaches leadership, resilience and the mindset required to overcome adversity. During his 21-year SEAL career, Jason led high-risk combat operations in Iraq and Afghanistan before surviving a life-threatening enemy ambush that left him severely wounded. Today on the show we discuss: why emotional control is a superpower for men, how victim mentality keeps people stuck after trauma and failure, the brutal leadership mistake that nearly destroyed Jason Redman's life, why discipline and small wins rebuild confidence when life falls apart, how to develop an “overcome mindset” when chaos hits, and why true strength is built through discomfort, accountability and purpose and much more. ⚠ WELLNESS DISCLAIMER ⚠ Please be advised; the topics related to health and mental health in my content are for informational, discussion, and entertainment purposes only. The content is not intended to be a substitute for professional advice, diagnosis, or treatment. Always seek the advice of your health or mental health professional or other qualified health provider with any questions you may have regarding your current condition. Never disregard professional advice or delay in seeking it because of something you have heard from your favorite creator, on social media, or shared within content you've consumed. If you are in crisis or you think you may have an emergency, call your doctor or 911 immediately. If you do not have a health professional who is able to assist you, use these resources to find help: Emergency Medical Services—911 If the situation is potentially life-threatening, get immediate emergency assistance by calling 911, available 24 hours a day. National Suicide Prevention Lifeline, 1-800-273-TALK (8255) or https://suicidepreventionlifeline.org. SAMHSA addiction and mental health treatment Referral Helpline, 1-877-SAMHSA7 (1-877-726-4727) and https://www.samhsa.gov Learn more about your ad choices. Visit megaphone.fm/adchoices

In 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

Professional LooksMaxxer Clavicular joins the boys to discuss his recent overdose while livestreaming, gives BRUTAL ratings to Logan & Mike's faces, addresses allegedly running over somebody with his car & having a micro-

Dr. Nicole LePera is the New York Times bestselling author of How to Do the Work and How to Be the Love You Seek, as well as the workbook How to Meet Your Self. She was trained in clinical psychology at Cornell University and the New School for Social Research and studied at the Institute for Modern Psychoanalysis of Philadelphia. She is a holistic psychologist whose work addresses the connections among the mind, body, and soul, incorporating overall lifestyle and psychological wellness practices. She is the creator of the #SelfHealers movement where people from around the world are joining together in community to take healing into their own hands. Today on the show we discuss: how childhood patterns silently shape your adult relationships, why awareness without action keeps people trapped in self-sabotage, the connection between nervous system regulation and emotional healing, how overachievement and people pleasing are often survival responses, the dangerous trap of relying on external validation for self-worth, and what it actually takes to build healthy relationships through honesty, boundaries and self-connection and much more. ⚠ WELLNESS DISCLAIMER ⚠ Please be advised; the topics related to health and mental health in my content are for informational, discussion, and entertainment purposes only. The content is not intended to be a substitute for professional advice, diagnosis, or treatment. Always seek the advice of your health or mental health professional or other qualified health provider with any questions you may have regarding your current condition. Never disregard professional advice or delay in seeking it because of something you have heard from your favorite creator, on social media, or shared within content you've consumed. If you are in crisis or you think you may have an emergency, call your doctor or 911 immediately. If you do not have a health professional who is able to assist you, use these resources to find help: Emergency Medical Services—911 If the situation is potentially life-threatening, get immediate emergency assistance by calling 911, available 24 hours a day. National Suicide Prevention Lifeline, 1-800-273-TALK (8255) or https://suicidepreventionlifeline.org.  SAMHSA addiction and mental health treatment Referral Helpline, 1-877-SAMHSA7 (1-877-726-4727) and https://www.samhsa.gov Learn more about your ad choices. Visit megaphone.fm/adchoices

Dr. Stephanie Venn-Watson, DVM, MPH, is a veterinary epidemiologist, author of The Longevity Nutrient, and the world's leading expert on C15:0—the first essential fatty acid discovered in over 90 years. Formerly with the WHO and U.S. Navy, she holds 70+ patents, has 80+ peer-reviewed publications, and is Co-Founder/CEO of Seraphina Therapeutics. Her work has been featured on NPR, CBS, BBC, and National Geographic. A 2025 CNBC Changemaker, she has received the HHS Secretary's Award for Innovations in Disease Prevention and Boehringer Ingelheim's Innovation Award, advancing groundbreaking science to help people age healthier. Today on the show we discuss: the real science behind healthy aging and what actually impacts your biological age, why sitting, chronic stress and poor sleep may be accelerating aging faster than you realize, the surprising connection between loneliness, community and long-term health, how movement, relationships and daily habits shape quality of life as you get older, the controversy around longevity supplements and the science behind C15 fatty acids, and why healthy aging is about living better longer not just living longer and much more. Get 15% off your first order of fatty15: https://fatty15.com/DOUG ⚠ WELLNESS DISCLAIMER ⚠ Please be advised; the topics related to health and mental health in my content are for informational, discussion, and entertainment purposes only. The content is not intended to be a substitute for professional advice, diagnosis, or treatment. Always seek the advice of your health or mental health professional or other qualified health provider with any questions you may have regarding your current condition. Never disregard professional advice or delay in seeking it because of something you have heard from your favorite creator, on social media, or shared within content you've consumed. If you are in crisis or you think you may have an emergency, call your doctor or 911 immediately. If you do not have a health professional who is able to assist you, use these resources to find help: Emergency Medical Services—911 If the situation is potentially life-threatening, get immediate emergency assistance by calling 911, available 24 hours a day. National Suicide Prevention Lifeline, 1-800-273-TALK (8255) or https://suicidepreventionlifeline.org. SAMHSA addiction and mental health treatment Referral Helpline, 1-877-SAMHSA7 (1-877-726-4727) and https://www.samhsa.gov Learn more about your ad choices. Visit megaphone.fm/adchoices

Dr. 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

Lindsey Metselaar is the host of the hit dating podcast We Met at Acme, where she explores modern relationships, dating dynamics, and personal growth. She's also been open about her journey in recovery, sharing how quitting weed transformed her life, relationships, and overall well-being. Today on the show we discuss: why weed addiction is more real than people admit, how being “functional” keeps you stuck, what actually happens when you quit, why weed can worsen anxiety and relationships, how weed culture is impacting dating, the truth about the friend zone and modern dating dynamics and much more. ⚠ WELLNESS DISCLAIMER ⚠ Please be advised; the topics related to health and mental health in my content are for informational, discussion, and entertainment purposes only. The content is not intended to be a substitute for professional advice, diagnosis, or treatment. Always seek the advice of your health or mental health professional or other qualified health provider with any questions you may have regarding your current condition. Never disregard professional advice or delay in seeking it because of something you have heard from your favorite creator, on social media, or shared within content you've consumed. If you are in crisis or you think you may have an emergency, call your doctor or 911 immediately. If you do not have a health professional who is able to assist you, use these resources to find help: Emergency Medical Services—911 If the situation is potentially life-threatening, get immediate emergency assistance by calling 911, available 24 hours a day. National Suicide Prevention Lifeline, 1-800-273-TALK (8255) or https://suicidepreventionlifeline.org. SAMHSA addiction and mental health treatment Referral Helpline, 1-877-SAMHSA7 (1-877-726-4727) and https://www.samhsa.gov Learn more about your ad choices. Visit megaphone.fm/adchoices

Calming 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

A sensitive content warning: this episode includes discussion of substance addiction, mental health struggles, suicide attempts, and recovery. If you or someone you know is in immediate danger or at risk of harm, call 911 or go to the nearest emergency room. The 988 Suicide & Crisis Lifeline is available 24/7 in the U.S., call or text 988 to connect with a trained counselor, or use the online chat through the 988 Lifeline. It supports people experiencing suicidal thoughts, emotional distress, mental health crises, and substance use concerns. To honor May being Mental Health Awareness month we invited Drew Motiv to share his story of transformation through addiction, mental health struggles, and surviving suicide attempts, in this episode. Now a motivational speaker and founder of the Divine Family Movement, Drew opens up about the darkest chapters of his life and how he found his way toward healing, self-belief, and purpose. We explore what it truly means to hit rock bottom, the isolation that can come with addiction and recovery, and the difficult work of rebuilding your identity after trauma. Drew reflects on the internal battles he faced, the moments that changed his path, and how he now uses his lived experience to help others feel less alone. Beth and Cathy also talk with Drew about the emotional complexity of recovery, learning to trust yourself again, coping with lingering anxiety and darkness, and turning personal pain into public advocacy. His story is both deeply personal and broadly resonant for anyone navigating mental health challenges, addiction, or the long road back to themselves. In this episode, we discuss: Drew Motiv's journey through addiction and mental health struggles What “rock bottom” looked like in his life Surviving suicide attempts and the emotional aftermath The role of isolation, honesty, and support in recovery Rebuilding trust in yourself after trauma How recovery is not linear Turning painful experiences into purpose-driven advocacy Founding the Divine Family Movement Redefining strength, especially for men facing stigma around vulnerability What Drew wants listeners who are struggling to hear right now If you or someone you know is struggling, please use the resources below.  Drew's Links: Follow Drew Motiv on Instagram @Drew_Motiv divinefamilymovement.com Resources:  Need support? If you or someone you know is in immediate danger, call 911 or go to the nearest emergency room. In the U.S., you can call or text 988 for the Suicide & Crisis Lifeline 24/7. For substance use or mental health treatment referrals, contact SAMHSA's National Helpline at 1-800-662-HELP (4357). For text-based crisis support, text HOME to 741741. Veterans and service members can reach the Veterans Crisis Line by calling 988 and pressing 1 or texting 838255. For non-crisis support and local mental health resources, contact NAMI HelpLine at 1-800-950-NAMI (6264) or text NAMI to 62640.  Connect With Us:    Stay tuned for the next new episode of “It Happened To Me”! In the meantime, you can listen to our previous episodes on Apple Podcasts, Spotify, streaming on the website, or any other podcast player by searching, “It Happened To Me”.    “It Happened To Me” is created and hosted by Cathy Gildenhorn and Beth Glassman. DNA Today's Kira Dineen is our executive producer and marketing lead. Amanda Andreoli is our associate producer. Ashlyn Enokian is our graphic designer.   See what else we are up to on Twitter, Instagram, Facebook, YouTube and our website, ItHappenedToMePod.com. Questions/inquiries can be sent to ItHappenedToMePod@gmail.com. 

Eric Zimmer is an author, teacher, speaker, and the creator of The One You Feed podcast—an award-winning show with over 50 million downloads across 800+ conversations exploring meaningful living. At 24, Eric was homeless, addicted to heroin, and facing prison. His journey from those depths sparked his lifelong inquiry into human transformation and resilience. Through his behavior coaching, workshops, and mentorship, he has guided thousands worldwide in creating sustainable habits that last—not through willpower or epiphany, but through steady change. His approach combines cutting-edge science with timeless wisdom, providing practical pathways to greater integrity and deeper meaning. His story and his work have been featured in the media, including TedX, Mind Body Green, Elephant Journal, the BBC and Brain Pickings. His new book is How a Little Becomes a Lot: The Art of Small Changes for a More Meaningful Life. Today on the show we discuss: how addiction creates an internal battle between who you are and who you want to be, why real transformation comes from stacking small daily wins instead of chasing big moments, how to rebuild self-trust after relapse by focusing on actions not identity, the danger of emotional spirals and how to neutralize them to extract lessons from setbacks, why comparing your current self to your past or others keeps you stuck and how to reframe it, and how purpose is found by using your pain to help others move through what you've already survived and much more. ⚠ WELLNESS DISCLAIMER ⚠ Please be advised; the topics related to health and mental health in my content are for informational, discussion, and entertainment purposes only. The content is not intended to be a substitute for professional advice, diagnosis, or treatment. Always seek the advice of your health or mental health professional or other qualified health provider with any questions you may have regarding your current condition. Never disregard professional advice or delay in seeking it because of something you have heard from your favorite creator, on social media, or shared within content you've consumed. If you are in crisis or you think you may have an emergency, call your doctor or 911 immediately. If you do not have a health professional who is able to assist you, use these resources to find help: Emergency Medical Services—911 If the situation is potentially life-threatening, get immediate emergency assistance by calling 911, available 24 hours a day. National Suicide Prevention Lifeline, 1-800-273-TALK (8255) or https://suicidepreventionlifeline.org.  SAMHSA addiction and mental health treatment Referral Helpline, 1-877-SAMHSA7 (1-877-726-4727) and https://www.samhsa.gov Learn more about your ad choices. Visit megaphone.fm/adchoices

Dr. Tommy Wood is a neuroscientist who has coached world class athletes in a dozen sports. He received his undergraduate degree in biochemistry from the University of Cambridge and his medical degree from the University of Oxford, and he also has his PhD in physiology and neuroscience. Tommy is currently a Research Assistant Professor of Pediatrics at the University of Washington, where his research interests include identifying modifiable factors that contribute to brain health and cognitive function across the lifespan and more.  Today on the show we discuss: why your brain is being overtrained and under-recovered in the most overstimulated environment in history, how constant multitasking is rewiring you to be more distracted and less capable of deep focus, the truth about “cheap dopamine” and why it's quietly killing your motivation to do meaningful work, how structuring your day and protecting focus blocks can rebuild your attention and cognitive performance, why lack of real-world challenge, movement, and social interaction is driving anxiety and poor mental health, and how exercise, learning new skills, and time in nature can rapidly rewire your brain for focus, resilience, and long-term cognitive health and much more.  ⚠ WELLNESS DISCLAIMER ⚠ Please be advised; the topics related to health and mental health in my content are for informational, discussion, and entertainment purposes only. The content is not intended to be a substitute for professional advice, diagnosis, or treatment. Always seek the advice of your health or mental health professional or other qualified health provider with any questions you may have regarding your current condition. Never disregard professional advice or delay in seeking it because of something you have heard from your favorite creator, on social media, or shared within content you've consumed. If you are in crisis or you think you may have an emergency, call your doctor or 911 immediately. If you do not have a health professional who is able to assist you, use these resources to find help: Emergency Medical Services—911 If the situation is potentially life-threatening, get immediate emergency assistance by calling 911, available 24 hours a day. National Suicide Prevention Lifeline, 1-800-273-TALK (8255) or https://suicidepreventionlifeline.org. SAMHSA addiction and mental health treatment Referral Helpline, 1-877-SAMHSA7 (1-877-726-4727) and https://www.samhsa.gov Learn more about your ad choices. Visit megaphone.fm/adchoices

Cynthia Thurlow is a nurse practitioner, host of the Everyday Wellness podcast, author and international speaker, with over 15 million views for her second TEDx talk (Intermittent Fasting: Transformational Technique). With over 25 years experience in health and wellness, Cynthia is a globally recognized expert in perimenopause/menopause and intermittent fasting, and has been featured on ABC, FOX5, KTLA, CW, Medium, Entrepreneur, and The Megyn Kelly Show. Her mission is to help empower women to live their most optimal lives in perimenopause and beyond.Today on the show we discuss: what's really happening in your body during midlife and why you feel like you're losing your edge, how declining hormones, poor sleep and muscle loss are quietly impacting your energy and metabolism, the hidden link between gut health, brain fog and emotional regulation, why stress and unresolved trauma may be the biggest drivers of health issues as you age, how your relationships and home life can either support or sabotage your well-being, and simple ways to improve your nutrition and protein intake without overcomplicating everything and much more. Today on the show we discuss: what's really happening in your body during midlife and why you feel like you're losing your edge, how declining hormones, poor sleep and muscle loss are quietly impacting your energy and metabolism, the hidden link between gut health, brain fog and emotional regulation, why stress and unresolved trauma may be the biggest drivers of health issues as you age, how your relationships and home life can either support or sabotage your well-being, and simple ways to improve your nutrition and protein intake without overcomplicating everything and much more. ⚠ WELLNESS DISCLAIMER ⚠ Please be advised; the topics related to health and mental health in my content are for informational, discussion, and entertainment purposes only. The content is not intended to be a substitute for professional advice, diagnosis, or treatment. Always seek the advice of your health or mental health professional or other qualified health provider with any questions you may have regarding your current condition. Never disregard professional advice or delay in seeking it because of something you have heard from your favorite creator, on social media, or shared within content you've consumed. If you are in crisis or you think you may have an emergency, call your doctor or 911 immediately. If you do not have a health professional who is able to assist you, use these resources to find help: Emergency Medical Services—911 If the situation is potentially life-threatening, get immediate emergency assistance by calling 911, available 24 hours a day. National Suicide Prevention Lifeline, 1-800-273-TALK (8255) or https://suicidepreventionlifeline.org. SAMHSA addiction and mental health treatment Referral Helpline, 1-877-SAMHSA7 (1-877-726-4727) and https://www.samhsa.gov Learn more about your ad choices. Visit megaphone.fm/adchoices

Dr. Courtney Conley is a Doctor of Chiropractic Medicine with a background in kinesiology and human biology, and the founder of Gait Happens. She is a leading expert in foot health and human movement, working with everyone from everyday individuals to professional athletes, including consulting for multiple major league teams. Through her work, she helps people move better, reduce pain, and build a foundation for long-term physical and mental health. Today on the show we discuss: how movement can become the one thing that saves your life when everything else is falling apart, the connection between addiction, anxiety and the need to stay in motion, why walking is one of the most overlooked tools for mental health and longevity, how small daily habits like micro walks can pull you out of your darkest moments, the hidden link between foot health, pain and overall well-being, and how hitting rock bottom can become the foundation for resilience, purpose and a completely new life and much more. ⚠ WELLNESS DISCLAIMER ⚠ Please be advised; the topics related to health and mental health in my content are for informational, discussion, and entertainment purposes only. The content is not intended to be a substitute for professional advice, diagnosis, or treatment. Always seek the advice of your health or mental health professional or other qualified health provider with any questions you may have regarding your current condition. Never disregard professional advice or delay in seeking it because of something you have heard from your favorite creator, on social media, or shared within content you've consumed. If you are in crisis or you think you may have an emergency, call your doctor or 911 immediately. If you do not have a health professional who is able to assist you, use these resources to find help: Emergency Medical Services—911 If the situation is potentially life-threatening, get immediate emergency assistance by calling 911, available 24 hours a day. National Suicide Prevention Lifeline, 1-800-273-TALK (8255) or https://suicidepreventionlifeline.org.  SAMHSA addiction and mental health treatment Referral Helpline, 1-877-SAMHSA7 (1-877-726-4727) and https://www.samhsa.gov Learn more about your ad choices. Visit megaphone.fm/adchoices

John Kiriakou is a journalist, author and host of Deep Focus. He was a former senior counterterrorism officer for the CIA until he blew the whistle on its torture program. Today on the show we discuss: how a CIA whistleblower risked everything to expose the truth, what it actually takes to think independently in a world full of propaganda, how to spot liars, manipulators and gaslighters before they gain control, the hidden ways people are influenced without realizing it, how power, fear and incentives shape human behavior, and the real-life consequences of standing up for what you believe in and much more. ⚠ WELLNESS DISCLAIMER ⚠ Please be advised; the topics related to health and mental health in my content are for informational, discussion, and entertainment purposes only. The content is not intended to be a substitute for professional advice, diagnosis, or treatment. Always seek the advice of your health or mental health professional or other qualified health provider with any questions you may have regarding your current condition. Never disregard professional advice or delay in seeking it because of something you have heard from your favorite creator, on social media, or shared within content you've consumed. If you are in crisis or you think you may have an emergency, call your doctor or 911 immediately. If you do not have a health professional who is able to assist you, use these resources to find help: Emergency Medical Services—911 If the situation is potentially life-threatening, get immediate emergency assistance by calling 911, available 24 hours a day. National Suicide Prevention Lifeline, 1-800-273-TALK (8255) or https://suicidepreventionlifeline.org. SAMHSA addiction and mental health treatment Referral Helpline, 1-877-SAMHSA7 (1-877-726-4727) and https://www.samhsa.go Learn more about your ad choices. Visit megaphone.fm/adchoices

Mastin Kipp is an entrepreneur, best-selling author, and renowned public speaker and the creator of Functional Life Coaching™. Today on the show we discuss: why modern life is keeping you stressed and overwhelmed and how your environment is programming your behavior, how to stop letting your past control your life and build a healthier relationship with your patterns, the difference between a healing season and a performance season and why confusing them keeps you stuck, why real nervous system regulation isn't about being calm but building capacity under stress, the dangerous belief that trauma is a gift and what actually creates growth, and how to stop avoiding discomfort and start using it to build a better life and much more. ⚠ WELLNESS DISCLAIMER ⚠ Please be advised; the topics related to health and mental health in my content are for informational, discussion, and entertainment purposes only. The content is not intended to be a substitute for professional advice, diagnosis, or treatment. Always seek the advice of your health or mental health professional or other qualified health provider with any questions you may have regarding your current condition. Never disregard professional advice or delay in seeking it because of something you have heard from your favorite creator, on social media, or shared within content you've consumed. If you are in crisis or you think you may have an emergency, call your doctor or 911 immediately. If you do not have a health professional who is able to assist you, use these resources to find help: Emergency Medical Services—911 If the situation is potentially life-threatening, get immediate emergency assistance by calling 911, available 24 hours a day. National Suicide Prevention Lifeline, 1-800-273-TALK (8255) or https://suicidepreventionlifeline.org. SAMHSA addiction and mental health treatment Referral Helpline, 1-877-SAMHSA7 (1-877-726-4727) and https://www.samhsa.gov Learn more about your ad choices. Visit megaphone.fm/adchoices

Dr. Todd Rose is the co-founder and President of Populace, a think tank dedicated to building a world where all people have the chance to live fulfilling lives in a thriving society. He was a faculty member at the Harvard Graduate School of Education, where he founded the Laboratory for the Science of Individuality and directed the Mind, Brain, and Education program. Dr. Rose is the author of the bestselling books Collective Illusions, Dark Horse, and The End of Average. Today on the show we discuss how rock bottom can become the turning point that forces real change, why identity is shaped by actions not circumstances, how perseverance and refusing to quit can completely rewrite your life, why creating the right environment is critical for success, how adversity reveals who you are and what you're capable of, and why taking responsibility for your future is the key to building a life worth living and much more. ⚠ WELLNESS DISCLAIMER ⚠ Please be advised; the topics related to health and mental health in my content are for informational, discussion, and entertainment purposes only. The content is not intended to be a substitute for professional advice, diagnosis, or treatment. Always seek the advice of your health or mental health professional or other qualified health provider with any questions you may have regarding your current condition. Never disregard professional advice or delay in seeking it because of something you have heard from your favorite creator, on social media, or shared within content you've consumed. If you are in crisis or you think you may have an emergency, call your doctor or 911 immediately. If you do not have a health professional who is able to assist you, use these resources to find help: Emergency Medical Services—911 If the situation is potentially life-threatening, get immediate emergency assistance by calling 911, available 24 hours a day. National Suicide Prevention Lifeline, 1-800-273-TALK (8255) or https://suicidepreventionlifeline.org. SAMHSA addiction and mental health treatment Referral Helpline, 1-877-SAMHSA7 (1-877-726-4727) and https://www.samhsa.gov Learn more about your ad choices. Visit megaphone.fm/adchoices