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Experts Lisa Feldman Barrett and Paul Conti discuss science-based tools for improving mood and mental health. Topics include self-care principles, increasing confidence, managing stress, processing negative emotions, and analyzing dreams for insights. The episode offers actionable protocols and resources for enhancing well-being and relationships.
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Quick takeaways
- The six pillars for improving mood and mental health are sleep, light, movement, nutrition, social connection, and stress control.
- Creating a predictable environment through the six pillars allows the brain to better regulate thinking, planning, and memory, leading to more positive affects and emotions even during challenging situations.
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The Big Six for Mood and Mental Health
The six pillars for improving mood and mental health are sleep, light, movement, nutrition, social connection, and stress control. These pillars are essential for maintaining stable and improved mood and mental health. In terms of sleep, it is important to get between six to eight hours of quality sleep per night and maintain a consistent sleep routine. Getting morning sunlight and consistent light throughout the day positively affects mood and mental health. Movement, including cardiovascular and resistance training, boosts mood and mental health. Nutrition plays a critical role by providing quality calories, essential nutrients, and regulating neurotransmitter production. Social connection affects mood and mental health, with positive interactions providing savings and negative interactions causing stress. Finally, stress control involves real-time tools like physiological sighing, reducing stress in the moment, and offline tools like deliberate cold exposure to increase stress tolerance and practice maintaining calm and control.
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