Manage Energy, Not Time for Better Mood and Mental Health (encore) | Joy Lab Podcast [282[

Rest and recreation are essential tools for resilience and good mental health as they help support the biological rhythms your body is already running. We'll dig into these rhythms more in this episode by breaking down three layers of the body's natural cycles: Ultradian rhythms (the short cycles within each day), circadian rhythms (24 hour cycle), and infradian rhythms (longer cycles like menstruation and seasonal changes). The practical thread through all three is the same: manage energy, not time. Notice your rhythm and do your best to honor what your body is telling you. Note: This is an encore episode, originally aired during Joy Lab's Roots of Resilience Series (Element: Resilience). It's replaying here to close the month of Re-Creation because it goes straight to the biological foundation of why rest and recreation aren't optional extras — they are literally built into your body. As Aimee puts it in her intro: these rhythms are not something to fight. They're something to come home to. About: The Joy Lab Podcast is an Ambie-nominated podcast that blends science and soul to help you cope better with stress, anxiety, and depression. It's hosted by integrative psychiatrist Dr. Henry Emmons and holistic mental health researcher Dr. Aimee Prasek. Bonus: spread some joy and keep this podcast ad-free by donating (Joy Lab is powered by the nonprofit Pathways North and your donations are tax-deductible). https://www.joylab.coach/donate Join Us Joy Lab Program: Take the next leap in your mental health and wellbeing journey with step-by-step practices to help you build and maintain the Elements of Joy in your life. Start your 7-Day Free Trial: https://www.joylab.coach/program Subscribe to our newsletter: Join us for exclusive emails, updates, and additional strategies. https://www.joylab.coach/newsletter-s... Check out our favorite joy- and resilience-boosting reads: https://bookshop.org/shop/joylab Find more mental health resources here: https://www.joylab.coach/mental-healt... Full transcript and links mentioned: https://www.joylab.coach/podcasts/joy... Key moments: [00:00] Aimee's intro: rhythms aren't optional, they're built in [01:00] Element of Resilience [01:30] Bio-rhythms might be the most important and most easily ignored root of resilience [02:00] Natural world runs on cycles [03:00] Inside the body [03:30] Depression can be a problem with internal timing [04:30] Three rhythms to cover [05:00] Ultradian rhythms [07:00] Managing energy rather than time [08:00] Dr. Anders Ericsson's violinist study [10:00] The lesson [10:30] Transition to circadian rhythm [11:30] Sleep might be the best mood stabilizer available [12:00] People without depression who develop sleep problems double their risk of becoming depressed [12:30] Cortisol fluctuates naturally over 24 hours [13:30] The post-lunch cortisol dip [14:00] The HPA axis [14:30] The 3–4 AM cortisol surge [15:30] Mood problems can arise or worsen from fighting these natural cycles [16:00] Ways to tap into circadian rhythm: notice the animals and nature around you [17:30] Light exposure [18:00] In winter: dawn simulator [20:00] Adrenal fatigue [20:30] Possible connection to long COVID [21:30] Infradian rhythms: cycles longer than 24 hours [22:00] Two key infradian rhythms for mental health: menstruation and seasonal affective disorder [22:30] Menstruation: predictable changes in mood, energy, and sleep [24:30] Seasonal depression [25:00] Henry's short course on SAD: convince your body it's not the middle of winter [26:00] Closing wisdom from Lao-Tzu: "Nature does not hurry. Yet everything is accomplished." If you enjoyed this episode, please rate and review us wherever you listen to your favorite podcasts! Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program. Please see our terms for more information. If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org. Find more mental health resources here.