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

Added: Oct 30, 2023

Dr. Huberman begins by highlighting the significance of getting enough quality sleep. He recommends aiming for 6 to 8 hours of sleep per night and establishing a consistent sleep routine. This helps regulate mood and mental health by ensuring proper sleep patterns.

Regarding light, Dr. Huberman advises getting morning sunlight in your eyes as early as possible after waking up. This exposure to natural light has positive effects on mood, focus, and alertness. He also suggests getting sunlight throughout the day and avoiding excessive light exposure at night. Recent research has shown that darkness at night, avoiding bright lights for 6 to 8 hours, is correlated with improved mental health outcomes.

Movement, including cardiovascular and resistance training, is another important pillar for mood and mental health. Dr. Huberman recommends getting 180 to 220 minutes of Zone 2 cardio per week, along with regular resistance training. Exercise has been shown to improve mood and mental health.

Nutrition plays a crucial role in mood and mental health as well. Dr. Huberman advises consuming high-quality, minimally processed foods and ensuring sufficient intake of vitamins, minerals, probiotics, and fiber. A balanced diet supports the production of neurotransmitters and hormones that regulate mood.

Social connection is another key pillar for mood and mental health. Dr. Huberman suggests evaluating social interactions and identifying those that either generate savings, are neutral, or are taxing. Limiting interactions that cause stress and seeking out positive, supportive relationships can significantly improve mood and mental health.

Stress control is the sixth pillar, and Dr. Huberman recommends two tools for managing stress. The first is the physiological sigh, a specific pattern of breathing that helps reduce stress in real-time. The second tool is deliberate cold exposure, such as taking cold showers. Cold exposure can increase adrenaline and norepinephrine levels, helping to build resilience to stress.

Dr. Huberman emphasizes the importance of these six pillars in creating a neurochemical and neural milieu that supports positive mood and mental health. By tending to these pillars on a daily basis, individuals can improve their ability to predict and regulate their emotions, leading to better overall mental well-being.

While there are other tools and therapies available for mood and mental health, such as prescription drugs and psychedelic treatments, Dr. Huberman highlights the importance of the six pillars as a foundation for optimal mental health. These tools are accessible to everyone and can be implemented on a daily basis to support mood and mental well-being.

In addition to the six pillars, Dr. Huberman discusses a variety of other tools and protocols for enhancing mood and mental health. He explores the concept of neural plasticity and how certain drugs, such as antidepressants and psychedelics, can potentially enhance neuroplasticity when used in conjunction with talk therapy. However, he emphasizes that these drugs are not the only or best way to improve mental health and that specific work and direction are necessary to ensure long-term improvements.

Dr. Huberman also discusses the use of supplements and nutrition-based approaches to enhance neuromodulators such as dopamine and serotonin. While these approaches may not have the same potency as prescription drugs, they can still contribute to increased neuroplasticity and potentially improve mood and mental health.

The podcast delves into the importance of emotional granularity, which refers to the ability to label and describe specific emotions in a more nuanced way. Dr. Huberman explains that the more specific language we use to describe our emotions, the better our overall mental health and well-being. Increased emotional granularity is correlated with better emotional processing, improved mood, and enhanced overall well-being.

Another tool discussed in the podcast is the practice of cyclic physiological sighing. This involves taking a few minutes each day to engage in a specific pattern of breathing that can increase heart rate variability and activate the vagus nerve, leading to improved mood and mental health.

Dr. Huberman also highlights the importance of developing a clear self-concept and understanding one's goals and aspirations. He suggests creating a structured life narrative by organizing key events and milestones into separate folders or documents. This exercise helps individuals gain a better understanding of themselves and their life experiences, which can lead to increased agency and confidence in pursuing their goals.

The podcast further explores the power of journaling as a tool for processing emotions and gaining self-awareness. Dr. Huberman recommends two types of journaling: free associative journaling, where one writes down whatever comes to mind, and structured journaling, where one focuses on specific goals and aspirations. Both forms of journaling can help individuals explore their thoughts and emotions, leading to improved mood and mental health.

The podcast also touches on the importance of processing traumas and the role of language in this process. Dr. Huberman explains that allowing oneself to use language that captures the magnitude of a trauma can be beneficial for processing and healing. By verbalizing and emotionally processing traumas, individuals can prevent them from negatively impacting their unconscious mind and overall mental health.

In conclusion, this podcast episode provides a comprehensive toolkit for enhancing mood and mental health. By addressing both the physiological and psychological aspects of mental health and utilizing tools such as emotional granularity, cyclic physiological sighing, journaling, and trauma processing, individuals can improve their overall well-being and achieve a greater sense of agency, gratitude, peace, contentment, and delight.