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