{"podcast":{"title":"Joy Lab |  navigate depression, anxiety, & stress with the science of joy","slug":"joy-lab-navigate-depression-anxiety-stress-with-the-science-of-joy-3565440","podcast_index_feed_id":3565440,"rss_url":"https://joylabpodcast.libsyn.com/rss","website_url":"https://www.joylab.coach/","image_url":"https://static.libsyn.com/p/assets/a/9/9/5/a995083a8723a3bb88c4a68c3ddbc4f2/JoyLab_Cover_Art-20230731-f6j50qqxtm.png","author":"Pathways North 501(c)(3)","episode_count":275,"summary":"Joy Lab isn't your typical happiness podcast. We focus on navigating mental health experiences like depression, anxiety, stress, grief, and burnout with the science of joy. You can expect a blend of the best cognitive behavioral therapy (CBT) techniques, positive psychology practices, stress management techniques, and mindfulness skills. Each month we focus on building one Element of Joy such as gratitude, self-compassion, confidence, self-acceptance, humility, and self-connection. It's a holistic approach to mental health that's refreshingly free of finger-wagging and toxic positivity and full of practical, whole-person support that's empowering and actually helps. Joy Lab is hosted by two leaders in mental health, Henry Emmons, MD (integrative psychiatrist) and Aimee Prasek, PhD (mental health researcher). You'll probably find this podcast most useful if any of these feel familiar: * You feel caught in cycles of worry, anxiety, or panic attacks. * Stress has settled into your body, with tension, fatigue, and irritation showing up too often. * The news of the world is getting under your skin, affecting your mood and focus more than you'd like to admit. * Day-to-day life feels too…","last_synced_at":"2026-07-15T16:17:07.513095+00:00","page_url":"https://stenobird.com/podcast/joy-lab-navigate-depression-anxiety-stress-with-the-science-of-joy-3565440"},"episode":{"title":"From Rumination and Defending to Right-Sizing: Recapping the Science & Tips to Build Humility for Mental Health & Wellbeing [272]","slug":"from-rumination-and-defending-to-right-sizing-recapping-the-science-tips-to-build-humility-for-mental-health-wellbeing-272","published_at":"2026-06-24T07:00:00+00:00","page_url":"https://stenobird.com/podcast/joy-lab-navigate-depression-anxiety-stress-with-the-science-of-joy-3565440/from-rumination-and-defending-to-right-sizing-recapping-the-science-tips-to-build-humility-for-mental-health-wellbeing-272","show_page_url":"https://stenobird.com/podcast/joy-lab-navigate-depression-anxiety-stress-with-the-science-of-joy-3565440","url":"https://www.joylab.coach/podcasts/joy-lab-podcast/episodes/2149218463","audio_url":"https://pdrl.fm/f0b7bd/traffic.libsyn.com/secure/joylabpodcast/272._Recapping_the_Science__Tips_to_Build_Humility_for_Mental_Health__Wellbeing.mp3?dest-id=2775224","summary":"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…","meta_description":"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 hear…","key_points":[],"chapters":[],"topics":[],"duration_seconds":558,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/joy-lab-navigate-depression-anxiety-stress-with-the-science-of-joy-3565440/episodes/from-rumination-and-defending-to-right-sizing-recapping-the-science-tips-to-build-humility-for-mental-health-wellbeing-272/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/joy-lab-navigate-depression-anxiety-stress-with-the-science-of-joy-3565440/from-rumination-and-defending-to-right-sizing-recapping-the-science-tips-to-build-humility-for-mental-health-wellbeing-272.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}