Psychiatrist Shares How To Be Happier RIGHT NOW
Added: Feb 2, 2024
In this episode of the Mel Robbins podcast, Mel Robbins interviews Dr. Judith Joseph, a renowned double board-certified psychiatrist and researcher. The episode delves into the topic of happiness and the impact of collective trauma on people's ability to access joy and fulfillment in their lives.Key takeaways
Validate and label your feelings to understand the impact of trauma on mental well-being and begin the healing process.
Shift focus from achieving future happiness to finding joy in daily experiences, fostering a sense of fulfillment.
Prioritize self-care activities and simple pleasures to counteract anhedonia and cultivate a greater sense of well-being.
Slow down, be present, and engage in grounding techniques like the 5 4 3 2 1 method to retrain your brain to feel joy.
Joy is contagious; by increasing points of joy, you can positively impact not only yourself but also those around you.
The Impact of Collective Trauma
Dr. Judith Joseph begins by discussing the impact of collective trauma on individuals' mental well-being. She highlights the significant increase in feelings of emptiness, numbness, and anhedonia, which is the inability to experience pleasure or joy. She attributes this to the sustained uncertainty and trauma experienced over the past three to four years, including the COVID-19 pandemic, social and political unrest, and economic instability. Dr. Joseph emphasizes that people have not had the opportunity to process this trauma, leading to a pervasive sense of disconnection and lack of joy.
The Need to Validate Feelings
Dr. Joseph emphasizes the importance of validating and labeling one's feelings. She notes that many individuals may not recognize or acknowledge their emotional state, leading to a lack of understanding and processing. She draws parallels between the experiences of children and adults, highlighting the need for individuals to identify and name their emotions in order to address them effectively. By acknowledging and validating their feelings, individuals can begin to understand the impact of trauma and work towards healing and recovery.
The Bio-Psycho-Social Model
Dr. Joseph introduces the bio-psycho-social model, which considers the biological, psychological, and social factors that contribute to an individual's mental well-being. She discusses the biological impact of the COVID-19 virus on the brain, genetic risk factors for mental health conditions, and the role of nutrition in mental health. Additionally, she explores the psychological effects of trauma, including the societal tendency to blame victims and the impact of trauma on individuals' ability to process their emotions. Dr. Joseph also highlights the social aspects of trauma, such as the isolation and reliance on social media as a substitute for meaningful interactions.
The Anhedonia Rating Scale
Dr. Joseph introduces the concept of the anhedonia rating scale, a tool she has developed to assess individuals' ability to experience joy and pleasure. The scale includes statements related to delayed future happiness, difficulty in enjoying leisure activities, and challenges in social interactions. By completing the scale, individuals can gain insight into their level of anhedonia and identify areas where they may be struggling to access joy in their daily lives.
Challenging Misconceptions About Happiness
Dr. Joseph challenges the traditional notion of happiness as a future state to be achieved through external accomplishments or possessions. She emphasizes the importance of shifting the focus from achieving a singular moment of happiness to increasing the points of joy in daily life. By reframing happiness as a series of small, meaningful experiences, individuals can work towards cultivating a sense of fulfillment and contentment in the present moment.
The Impact of Work and Corporate Culture
Dr. Joseph discusses the impact of work culture on individuals' ability to access joy and relaxation. She highlights the pervasive sense of anxiety and restlessness that many people experience, leading to difficulty in savoring leisure activities and finding moments of relaxation. Additionally, she addresses the influence of corporate culture on individuals' mental well-being, noting the trickle-down effect of anxiety and stress from leadership to employees.
The Importance of Self-Care and Simple Pleasures
Dr. Joseph emphasizes the importance of self-care activities and simple pleasures in promoting joy and well-being. She encourages individuals to prioritize activities such as taking a warm bath, enjoying a cup of coffee, or engaging in physical intimacy as ways to reconnect with their sense of joy and pleasure. By incorporating these small, meaningful experiences into their daily lives, individuals can begin to counteract the effects of anhedonia and cultivate a greater sense of fulfillment.
The Importance of Slowing Down
Dr. Joseph introduces the concept of increasing points of joy in daily life by slowing down and being present in the moment. She explains that individuals can retrain their brains to feel joy by focusing on simple activities that engage the senses. For example, she describes a grounding technique called the 5 4 3 2 1 method, where individuals list five things they see, four things they feel, three things they hear, two things they smell, and one thing they taste. By engaging with their surroundings in this way, individuals can bring their feelings back online and experience moments of joy.
The Science of Joy
Dr. Joseph emphasizes the biological, psychological, and social aspects of joy. She discusses the importance of taking care of one's physical health by consuming foods that boost mood and avoiding toxins. Additionally, she highlights the psychological component of validating one's experiences, especially in the context of trauma. Dr. Joseph encourages individuals to address their basic self-needs and engage in simple acts of self-care, such as taking a lunch break or playing with their children.
The Contagious Nature of Joy
Dr. Joseph explains that joy is contagious and that increasing points of joy in one's life can have a positive impact on others. She shares examples of how her own joy has influenced her team and her daughter, highlighting the ripple effect of experiencing and sharing joy with others. She also addresses the cultural and industry-specific factors that can contribute to the suppression of joy, such as the pressure to perform and the expectation to hide one's true feelings.
The Power of Simple Pleasures
Dr. Joseph challenges the notion of what is considered "normal" and encourages individuals to embrace the simple pleasures in life. She emphasizes the importance of validating one's experiences and acknowledging the impact of trauma. By slowing down and enjoying the present moment, individuals can increase their points of joy and experience a sense of happiness. Dr. Joseph also addresses the age at which people may stop playing and emphasizes the importance of reconnecting with the joy of simple activities.
The Path to Happiness
In conclusion, Dr. Joseph discusses the simple steps individuals can take to bring more joy into their daily lives. She emphasizes the power of slowing down, validating one's experiences, and engaging in self-care activities. She encourages individuals to address their basic self-needs and embrace the simple pleasures in life. She also highlights the impact of joy on individuals' overall well-being and the importance of taking control of one's mind.
Related episodes
