Being Well with Dr. Rick Hanson

By Rick Hanson, Ph.D., Forrest Hanson

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Description

Dr. Rick Hanson and Forrest Hanson explore the practical science of lasting well-being, and teach you how to build reliable inner strengths, overcome your challenges, and get the most out of life. New conversations every Monday.

Episode Date
How to Create a Relationship That Lasts
01:00:10

How can we create relationships that last? On this episode of Being Well, Dr. Rick and Forrest Hanson lean on Rick's 35+ years of couples counseling experience to explore how we can build relationships that are loving, healthy, enjoyable, and reliable. This includes learning the structure of most relationship problems, how to make vulnerable communications, and how to stay open to change.

Watch the Episode: Prefer watching video? You  can watch this episode on YouTube.

Key Topics:

0:00: Introduction

2:15: What issues brought couples into therapy most often?

4:50: The structure of most relationship problems.

12:30: Giving your partner what they need.

15:30: What differentiated couples that improved from those that didn’t?

21:15: Skills that increase the chances of building a good relationship.

21:45: Loving vs. liking. 

25:00: Deliberately activating feelings of “liking.”

27:00: Getting “on the side” of the relationship.

31:10: How to make a vulnerable communication.

39:15: Openness to change. 

43:40: Three red flags in relationships.

46:00: Practices to deepen your relationship with your partner.

54:30: Recap

Support the Podcast: We're now on Patreon! If you'd like to support the podcast, follow this link.

Sponsors:

Find the new CBD+ performance gummies and the whole dosist health line-up today at dosisthealth.com. Use promo code BEINGWELL20 for 20% off your purchase. 

New Day from Lemonada just premiered on September 15th - listen wherever you get podcasts.

Join over a million people using BetterHelp, the world’s largest online counseling platform. Visit betterhelp.com/beingwell for 10% off your first month! 

Want to sleep better? Try the legendary Calm app! Visit calm.com/beingwell for 40% off a premium subscription.

Connect with the show:

Oct 11, 2021
Unwinding Anxiety and Addiction with Dr. Jud Brewer
01:08:19

In one of our favorite conversations, Dr. Jud Brewer joins us to explore the habit of anxiety, mindfulness practices to heal addiction, and what we can learn from the brains of the world’s most advanced meditators.

About Our Guest: Dr. Jud is a psychiatrist, neuroscientist and New York Times best-selling author. He’s the director of research and innovation at Brown University’s Mindfulness Center, where he also serves as an associate professor, as well as the executive medical director of behavioral health at Sharecare Inc.

Dr. Jud is also the author of The Craving Mind and Unwinding Anxiety: New Science Shows How to Break the Cycles of Worry and Fear to Heal Your Mind

Watch the Episode: Prefer watching video? You  can watch this episode on YouTube.

Key Topics:

2:00: What got Jud from psychiatry to studying mindfulness?

5:45: Addiction and the structure of habits. 

10:15: Mindfulness as a treatment for addiction. 

14:00: Liking without wanting.

19:45: Habit formation and reward-based learning.

24:00: Awareness, and honoring your experience.

26:15: Curiosity.

28:10: The “habit” of anxiety. 

32:00: Anxiety’s habit loop.

34:45: The true purpose of worrying.

39:00: Generalized vs. acute anxiety. 

41:00: Anxiety and performance. 

46:20: Practices for unwinding from anxiety.

54:45: Learning from the brains of experienced practitioners. 

1:03:30: Recap

 

Support the Podcast: We're now on Patreon! If you'd like to support the podcast, follow this link.

Sponsors:

Find the new CBD+ performance gummies and the whole dosist health line-up today at dosisthealth.com. Use promo code BEINGWELL20 for 20% off your purchase. 

New Day from Lemonada just premiered on September 15th - listen wherever you get podcasts.

Join over a million people using BetterHelp, the world’s largest online counseling platform. Visit betterhelp.com/beingwell for 10% off your first month! 

Want to sleep better? Try the legendary Calm app! Visit calm.com/beingwell for 40% off a premium subscription.

Connect with the show:

Oct 04, 2021
Debunking Self-Help's BIGGEST Myths: No Pain No Gain, Hedonic Adaptation, and Meditation
01:04:33

In the second of two episodes, Dr. Rick and Forrest Hanson explore common self-help myths and misconceptions, including ones related to hedonic adaptation, "no pain no gain," and meditation.

Watch the Episode: Prefer watching video? You  can watch this episode on YouTube.

Key Topics:

0:00: Introduction

2:30: Misconception #1: People can’t really change in lasting ways/Hedonic adaptation stops people from becoming happier.

17:00: Misconception #2: No pain, no gain. What doesn’t kill you makes you stronger. 

27:50: Misconception #3: You can only meditate by sitting quietly on a cushion. 

41:15: Misconception #4: I can heal myself all on my own. Relying on a therapist means something is “wrong” with me.

50:00: Misconception #5: All therapy is talk therapy. It’s really cognitive and top-down.

57:45: Recap

Support the Podcast: We're now on Patreon! If you'd like to support the podcast, follow this link.

Sponsors:

Find the new CBD+ performance gummies and the whole dosist health line-up today at dosisthealth.com. Use promo code BEINGWELL20 for 20% off your purchase. 

New Day from Lemonada just premiered on September 15th - listen wherever you get podcasts.

Join over a million people using BetterHelp, the world’s largest online counseling platform. Visit betterhelp.com/beingwell for 10% off your first month! 

Want to sleep better? Try the legendary Calm app! Visit calm.com/beingwell for 40% off a premium subscription.

Connect with the show:

Sep 27, 2021
Self-Help's BIGGEST Misconceptions: Therapy, Trauma, and Resilience
00:53:42

As mental health and the psychological sciences have gone increasingly mainstream, so too have some common misconceptions and misunderstandings. In the first of two episodes, Dr. Rick and Forrest Hanson explore some of the biggest misconceptions related to therapy, trauma, and what it means to be "resilient."

Watch the Episode: Prefer watching video? You  can watch this episode on YouTube.

Support the Podcast: We're now on Patreon! If you'd like to support the podcast, follow this link. Membership includes expanded show notes and transcripts of the episodes. 

Key Topics:

0:00: Introduction

2:10: Misconception #1: "Personal growth is narcissistic."

5:05: The social value of individual growth.

10:25: Misconception #2: "Well-being is all about individual effort."

18:50: Misconception #3: "Therapy is for people who are messed up."

23:00: Misconception #4: "If I go to therapy, I'll become dependent on it."

30:00: Misconception #5: "If I go to therapy, it'll destabilize me or mess me up."

34:45: Misconception #6: "People use the word 'trauma' too much. These days EVERYTHING is a 'trauma.'"

43:50: How we define what is and isn't stressful.

48:10: Recap

Sponsors:

Find the new CBD+ performance gummies and the whole dosist health line-up today at dosisthealth.com. Use promo code BEINGWELL20 for 20% off your purchase. 

New Day from Lemonada just premiered on September 15th - listen wherever you get podcasts.

Join over a million people using BetterHelp, the world’s largest online counseling platform. Visit betterhelp.com/beingwell for 10% off your first month! 

Want to sleep better? Try the legendary Calm app! Visit calm.com/beingwell for 40% off a premium subscription.

Connect with the show:

Sep 20, 2021
Dealing with PMDD with Elizabeth Ferreira
01:00:21

Premenstrual dysphoric disorder, or PMDD, is a severe form of premenstrual syndrome that includes severe anxiety, depression, and feelings of shame. It affects 5-10% of women, and most don't even know they have it. On today's episode, Forrest is joined by his partner Elizabeth Ferreira to explore what PMDD is, how to know if you might have it, effective practices for managing PMDD, and how to create a happy, healthy, fulfilling relationship alongside it. 

About Our Guest: Elizabeth is a graduate student studying somatic psychology at the California Institute of Integral Studies. If you'd like to hear more from Elizabeth and learn about somatic psychology, she's just started a YouTube channel!

Watch the Episode: Prefer watching video? You  can watch this episode on YouTube.

Quick Guide to Dealing with PMDD: If you'd like to learn more, download our guide with 7  Key Practices for Managing PMDD.

Key Topics:

0:00: Introduction

2:00: What’s PMDD?

4:45: Diagnostic criteria for PMDD. 

8:20: Challenges of awareness around “invisible” problems.

10:00: The experience of a PMDD episode. 

15:15: Practices that help PMDD.

27:05: Externalizing PMDD. 

29:45: Therapy and PMDD.

33:30: Accepting your needs. 

39:30: Dealing with shame and isolation.

44:45: Continuing to meet the challenge.

49:00: Partnering someone with PMDD. 

54:45: Recap

Support the Podcast: We're now on Patreon! If you'd like to support the podcast, follow this link.

Sponsors:

Join over a million people using BetterHelp, the world’s largest online counseling platform. Visit betterhelp.com/beingwell for 10% off your first month! 

Want to sleep better? Try the legendary Calm app! Visit calm.com/beingwell for 40% off a premium subscription.

Connect with the show:

Sep 13, 2021
Avoidance: How to Stop Procrastination and Worry
00:52:42

Dr. Rick and Forrest Hanson explore what "avoidant behavior" is, common forms it takes, and what we can do to limit its unhealthy aspects.

Watch the Episode: Prefer watching video? You  can watch this episode on YouTube.

Support the Podcast: We're now on Patreon! If you'd like to support the podcast, follow this link. Membership includes expanded show notes and transcripts of the episodes. 

Key Topics:

0:00: Introduction

2:10: Approaching, Avoiding, and Abiding

4:25: Common Forms of Avoidance

7:30: The Costs of Avoidance

11:30: Situational Avoidance

13:40: Cognitive Avoidance

15:30: Emotional Avoidance

16:45: The True Function of Worrying

23:05: Somatic Avoidance

27:40: Useful Aspects of Avoidance

30:45: What Helps People With Their Avoidant Behaviors?

34:30: What We Do vs. What We Are

38:30: Bounding the Problem

40:50: Anticipate Blocks

42:00: Active Coping, and Critiques of Positive Psychology

46:50: An Exercise for Fighting Avoidance

49:40: Recap

Sponsors:

Join over a million people using BetterHelp, the world’s largest online counseling platform. Visit betterhelp.com/beingwell for 10% off your first month! 

Want to sleep better? Try the legendary Calm app! Visit calm.com/beingwell for 40% off a premium subscription.

Connect with the show:

Sep 06, 2021
Deconstructing Yourself with Michael Taft
00:51:23

What goes into making "a self," and how can we bring together the many aspects of who we are? Today Dr. Rick and Forrest Hanson talk with meditation teacher, bestselling author, and podcaster (and their good friend) Michael Taft about moving from the spiritual to the secular and back again, ego dissolution, and how we can deconstruct ourselves.

About Our Guest: Michael is a meditation teacher, bestselling author and neuroscience junkie. He’s been practicing meditation for over 35 years, and is the author of several books, including The Mindful Geek.

Watch the Episode: Prefer watching video? You  can watch this episode on YouTube.

Key Topics:

0:00: Introduction

1:30: Michael’s journey from the spiritual to the secular to back again.

5:00: LSD, yoga, and Shinzen Young

8:30: Reconciling the spiritual and the secular.

15:45: What is “deconstructing yourself?”

20:45: Ego dissolution and panic. 

25:00: “Spiritual emergencies” and cautions around mindfulness. 

29:20: Psychedelics and seeing the ego as an object. 

31:00: Practices that help people see the empty nature of the self.

34:00: Key teachings for life’s long road. 

45:00: A message to your younger self.

47:00: Recap

Support the Podcast: We're now on Patreon! If you'd like to support the podcast, follow this link.

Sponsors:

Join over a million people using BetterHelp, the world’s largest online counseling platform. Visit betterhelp.com/beingwell for 10% off your first month! 

Want to sleep better? Try the legendary Calm app! Visit calm.com/beingwell for 40% off a premium subscription.

Connect with the show:

Aug 30, 2021
Overcome Your Limiting Beliefs
00:54:06

We all have limiting beliefs: patterns of think about ourselves and the world that tend to hold us back. On this episode Dr. Rick and Forrest Hanson explore how we can push back on these problematic beliefs and build more supportive ones.

Change Your Mind Workshop: Learn how to step out of old assumptions and attitudes, free yourself from limiting beliefs, and cultivate more useful, hopeful thoughts about yourself and others during this new workshop from Dr. Rick Hanson. Attend this online event live on August 28-29, or watch the recordings after. Enter code BEINGWELL25 at checkout for 25% off the purchase price.

Watch the Episode: Prefer watching video? You  can watch this episode on YouTube.

Key Topics:

0:00: Introduction

3:25: The PASS Process

8:35: Limiting beliefs about our nature.

14:10: Limiting beliefs about our ability to learn.

19:00: Limiting beliefs about our worthiness.

21:45: Limiting beliefs about vulnerability.

25:50: Limiting beliefs related to gender socialization.

31:10: Perfectionism: Limiting beliefs that “keep us safe.”

35:30: Social Scripts: Limiting beliefs about relationships

41:45: The beliefs that un-limit us. 

50:55: Recap

Support the Podcast: We're now on Patreon! If you'd like to support the podcast, follow this link.

Sponsors:

Join over a million people using BetterHelp, the world’s largest online counseling platform. Visit betterhelp.com/beingwell for 10% off your first month! 

Want to sleep better? Try the legendary Calm app! Visit calm.com/beingwell for 40% off a premium subscription.

Connect with the show:

Aug 23, 2021
Break Your Old Patterns
00:54:01

We all have times in life where it feels like we’re stagnating. We’re unfulfilled, bored, or trapped in cycles of behavior that don’t serve us. We’re stuck in a rut. Today Dr. Rick and Forrest Hanson explore how we can break old patterns, and get un-stuck.

Change Your Mind Workshop: Learn how to step out of old assumptions and attitudes, free yourself from limiting beliefs, and cultivate more useful, hopeful thoughts about yourself and others during this new workshop from Dr. Rick Hanson. Attend this online event live on August 28-29, or watch the recordings after. Enter code BEINGWELL25 at checkout for 25% off the purchase price.

Watch the Episode: Prefer watching video? You  can watch this episode on YouTube.

Key Topics

0:00: Introduction

2:00: What tends to keep us stuck in a rut?

5:15: Limiting beliefs.

7:45: Appraisals and attributions.

9:30: The invisible cage.

11:15: Challenging our assumptions.

15:20: A 3-step process for challenging assumptions. 

18:30: Rick applies the process to his own material.

22:15: Core skills that support the creation of new beliefs.

25:45: Social scripts. 

31:30: Key skills for building new beliefs. 

34:00: Avoiding “must.” 

38:00: Groups don’t like to change. 

41:30: Finding those who grow alongside you.

43:20: Have the courage to change.

48:10: Recap

Support the Podcast: We're now on Patreon! If you'd like to support the podcast, follow this link.

Sponsors:

Join over a million people using BetterHelp, the world’s largest online counseling platform. Visit betterhelp.com/beingwell for 10% off your first month! 

Want to sleep better? Try the legendary Calm app! Visit calm.com/beingwell for 40% off a premium subscription.

Connect with the show:

Aug 16, 2021
Finding and Maintaining Fulfillment
00:53:21

We're all searching for fulfillment in one way or another. Today Dr. Rick and Forrest Hanson discuss how we can find and maintain it, and if it's truly possible to be fulfilled all the time. We're exploring how we can relate to our low moments amidst a "good vibes only" culture, what gets in the way of fulfillment, and the importance of respecting individual differences in nature. 

Here's the video about fulfillment on Forrest's channel that we refer to during the episode.

Support the Podcast: We're now on Patreon! If you'd like to support the podcast, follow this link.

Watch the Episode: Prefer watching video? You  can watch this episode on YouTube.

Key Topics:

0:00: Introduction

1:45: Fulfillment: “Climate” rather than “weather.”

3:20: Context for the episode: Forrest’s video

5:00: Authentic fulfillment in the self-help space.

9:15: The tyranny of low expectations.

13:20: Eudaimonic and hedonic wellbeing.

15:30: Pitfalls of chasing fulfillment.

17:40: The importance of nature, individual variation, and circumstance.

27:00: What are the upper reaches of possibility?

29:50: Dealing with “low fulfillment” moments.

38:30: What tends to lead to fulfillment…and dealing with existential dread.

43:30: Finding meaning amidst meaninglessness. 

48:05: Recap

From Rick: Want to learn more from Dr. Hanson? As a special offer for podcast listeners, you can now get an extra 25% off any of his courses  if you use the code BEINGWELL25 at checkout!

Just One Thing: Dr. Rick Hanson offers 3 free, regular newsletters with a variety of tips, practices, videos, meditations, and other helpful resources you can use in everyday life to grow the good that lasts. Learn more and sign up here.

Sponsors:

Join over a million people using BetterHelp, the world’s largest online counseling platform. Visit betterhelp.com/beingwell for 10% off your first month! 

Want to sleep better? Try the legendary Calm app! Visit calm.com/beingwell for 40% off a premium subscription.

Connect with the show:

Aug 09, 2021
How to Change for Good with Dr. Katy Milkman
01:01:29

Though there’s no lack of advice out there, changing in lasting ways is hard. Today Forrest and Dr. Rick Hanson are joined by Dr. Katy Milkman, an expert on the science of change, to explore how we can build better habits, sustain motivation, and change for good. 

About Our Guest: Dr. Katy Milkman is a Professor at The Wharton School of the University of Pennsylvania. Her research explores ways that insights from economics and psychology can be harnessed to change consequential behaviors for good. Katy is the author of the bestselling new book How to Change: The Science of Getting From Where You Are to Where You Want to Be, and is also the host of the popular podcast Choiceology with Katy Milkman.

Support the Podcast: We're now on Patreon! If you'd like to support the podcast, follow this link.

Watch the Episode: Prefer watching video? You  can watch this episode on YouTube.

Key Topics:

0:00: Introduction

2:30: Why is it so hard to change?

5:35: Using Rick as an example of changing a habit.

10:10: Short-term costs vs. long-term benefits.

13:45: Are we more motivated by carrots or sticks? And which sustains motivation better?

21:00: Fresh start effect. 

24:00: Our bias against change. 

27:30: Making internal changes. 

30:30: How much can we change our nature?

36:00: Changing internal factors. 

41:15: Tracking the things you’re trying to change. 

45:00: Nature vs. nurture. 

48:30: Durable behavior change. 

55:30: Recap

From Rick: Want to learn more from Dr. Hanson? As a special offer for podcast listeners, you can now get an extra 25% off any of his courses  if you use the code BEINGWELL25 at checkout!

Sponsors:

Join over a million people using BetterHelp, the world’s largest online counseling platform. Visit betterhelp.com/beingwell for 10% off your first month! 

Want to sleep better? Try the legendary Calm app! Visit calm.com/beingwell for 40% off a premium subscription.

Connect with the show:

Aug 02, 2021
Become Less Resentful
01:02:34

When we’re hurt in our relationships, it’s normal to experience resentment. We don’t talk about resentment very much, we’re more likely to talk about anger, fear, or sadness. But resentment is a kind of combination of all of these difficult feelings. resentment and bitterness causes as much harm to our relationships – and to our own well-being – as any other emotion.

Today Forrest and Dr. Rick Hanson explore resentment:  where it comes from, what it does, and what we can do about it.

Support the Podcast: We're now on Patreon! If you'd like to support the podcast, follow this link.

Watch the Episode: Prefer watching video? You  can watch this episode on YouTube.

Key Topics:

0:00: Introduction

2:00: What is resentment, and what function does it serve?

5:50: Resentment as repressed emotion.

9:00: Resentment and power differences.

11:10: Aspects of resentment.

12:40: Costs of resentment. 

18:50: Given the costs, why do people hold on to their resentment?

22:20: Resentment connects us to people. 

28:30: Healthy aspects of resentment.

31:00:  Feeling "good enough." 

34:00: Working with resentment: what do you want your experience to be?

42:00: Resentment as an indicator of unresolved communication.

44:30: The social functions of resentment.

48:00: Metta as an antidote to resentment.

54:30: Disentangled forgiveness.

57:00: Recap.

Just One Thing: Dr. Rick Hanson offers 3 free, regular newsletters with a variety of tips, practices, videos, meditations, and other helpful resources you can use in everyday life to grow the good that lasts. Learn more and sign up here.

Rick's Wednesday Meditation Group: Join Rick for a free online weekly meditation, talk, and discussion every Wednesday from 6-7:30 pm PT/9-10:30 pm ET. Follow the link to learn more. If you can't join live, the sessions are recorded for later viewing.

Sponsors:

Join over a million people using BetterHelp, the world’s largest online counseling platform. Visit betterhelp.com/beingwell for 10% off your first month! 

Want to sleep better? Try the legendary Calm app! Visit calm.com/beingwell for 40% off a premium subscription.

Start a new healthy habit with Seed! Visit seed.com/beingwell and use code BEINGWELL to get 20% off your first month of Seed’s Daily Synbiotic.

Connect with the show:

Jul 26, 2021
Uncovering Your Natural Goodness with Tara Brach
00:59:25

Tara Brach joins Dr. Rick Hanson to help us learn how to "trust the gold:" recognizing and appreciating our essential human goodness, while resting in the key refuges of truth, love, and freedom.

About our Guest:  Tara is the founder and guiding teacher of the Insight Meditation Community of Washington, D.C. Tara has taught all over the world, and is the author of four books, including her most recent book Trusting the Gold: Uncovering Your Natural GoodnessYou can also find Tara through her Tara Brach podcast.

Support the Podcast: We're now on Patreon! If you'd like to support the podcast, follow this link.

Watch the Episode: Prefer watching video? You  can watch this episode on YouTube.

Key Topics:

2:05: What does it mean to “trust the gold?”

6:05: Blocks to seeing our true goodness.

9:50: The impact of childhood.

13:05: Objection #1: Fears of falling into narcissism or arrogance. 

18:30: The benefits of satisfying our needs.

21:20: Objection #2: Fears of laziness and lack of success.

25:15: Two paths to trusting the gold.

30:10: “Deal with the bad, turn toward the good, take in the good.”

34:00: Letting in love.

39:55: The three kinds of gold.

44:50: Offering kindness.

47:25: Trauma, and trusting our goodness when we feel unclean.

54:25: Recognizing bad behavior while also trusting inner goodness.

From Rick: Want to learn more from Dr. Hanson? As a special offer for podcast listeners, you can now get an extra 25% off any of his courses  if you use the code BEINGWELL25 at checkout!

Sponsors:

Join over a million people using BetterHelp, the world’s largest online counseling platform. Visit betterhelp.com/beingwell for 10% off your first month! 

Want to sleep better? Try the legendary Calm app! Visit calm.com/beingwell for 40% off a premium subscription.

Start a new healthy habit with Seed! Visit seed.com/beingwell and use code BEINGWELL to get 20% off your first month of Seed’s Daily Synbiotic.

Connect with the show:

Jul 19, 2021
Learning When to Let Go
00:56:33

Most personal growth content out there suggests having a "never give up" mindset. But the truth is that a big part of life is deciding when it's time to stop investing our limited effort into that job, skill, or relationship that's no longer serving you. 

Today Dr. Rick Hanson and Forrest explore how to determine when it's time for things to end, dealing with disappointment, giving ourselves credit for our good efforts, and getting excited about what's to come.

Support the Podcast: We're now on Patreon! If you'd like to support the podcast, follow this link.

Watch the Episode: Prefer watching video? You  can watch this episode on YouTube.

Key Topics:

0:00: Introduction

2:15: Being sure you’re not ending too soon.

4:50: Improving distress tolerance vs. protecting yourself.

9:50: Trusting the past. 

13:30: What keeps people stuck: sunk cost fallacy.

14:30: The longing for a just world.

16:50: Dealing with disappointment.

22:00: Optimism, and turning toward the future.

24:30: Understanding the limitations of our environment. 

27:15: Redefining success. 

30:05: Knowing you gave things your best effort. 

32:00: Impulsivity.

33:30: Unilateral virtue.

37:30: Finding your five.

39:30: Helping other people feel heard. 

42:45: Being clear about the “last chance.”

45:30: The fear of change, and turning toward the future.

52:45: Recap.

Sponsors:

Join over a million people using BetterHelp, the world’s largest online counseling platform. Visit betterhelp.com/beingwell for 10% off your first month! 

Want to sleep better? Try the legendary Calm app! Visit calm.com/beingwell for 40% off a premium subscription.

Start a new healthy habit with Seed! Visit seed.com/beingwell and use code BEINGWELL to get 20% off your first month of Seed’s Daily Synbiotic.

Connect with the show:

Jul 12, 2021
How Speech Shapes Your Identity with Dr. Katherine Kinzler
00:59:19

Forrest is joined by pioneering psychologist Dr. Katherine Kinzler to explore how our speech shapes our social identity, and the views we hold about other people.

A big part of human nature is to rapidly sort people into two groups: “like me,” and “not like me.” Our general tendency is to gravitate toward people we perceive as “like me,” and avoid and oppose people we perceive as “not like me.” We use many different kinds of markers to determine which group a person belongs to: markers like perceived race, gender, political affiliation, and social class. 

But there’s an often-overlooked factor that might influence how we view ourselves and others even more powerfully: the way we speak. 

About Our Guest: Dr. Kinzler is a professor of psychology at the University of Chicago, and the leader of the Development of Social Cognition Laboratory. She’s also the author of the wonderful book How You Say It: Why You Talk the Way You Do―And What It Says About You. 

Support the Podcast: We're now on Patreon! If you'd like to support the podcast, follow this link.

Watch the Episode: Prefer watching video? You  can watch this episode on YouTube.

Key Ideas:

2:25: Why language is such an important signifier of identity.

8:15: Why the brain cares so much about categories.

10:50: Brain plasticity and early language acquisition.

13:50: Language bias and dialectical prejudice.

19:15: Interventions for limiting linguistic prejudice. 

23:00: How dialect changes as identity changes.

28:50: Consequences of dialectical prejudice.

34:30: Dialectical prejudice in the courtroom.

36:30: What can we do about dialect prejudice?

40:50: Positive results of bilingual exposure.

45:00: Becoming a better communicator.

49:00: Katherine’s “wave a magic wand” change.

51:30: When to start talking with kids about language.

53:00: Recap

Sponsors:

Join over a million people using BetterHelp, the world’s largest online counseling platform. Visit betterhelp.com/beingwell for 10% off your first month! 

Want to sleep better? Try the legendary Calm app! Visit calm.com/beingwell for 40% off a premium subscription.

Start a new healthy habit with Seed! Visit seed.com/beingwell and use code BEINGWELL to get 20% off your first month of Seed’s Daily Synbiotic.

Connect with the show:

Jul 05, 2021
What to Do When Things End
00:51:48

Life includes many major culminating moments: we finish the big work project, receive the award, watch the kids leave home, go on the vacation, win the title, or enter retirement. These experiences can come with enormous fulfillment…for a while. And then, we might ask ourselves: Now what? Today Rick and Forrest explore that question, including how we can relate to the past, integrate learning, turn toward the future, and age well through life. 

Support the Podcast: We're now on Patreon! If you'd like to support the podcast, follow this link.

Watch the Episode: Prefer watching video? You  can watch this episode on YouTube.

Key Topics

1:15: Context for the episode.

4:20: Our culture’s constant focus on “what’s next?”

9:30: Cognitive bias, and the brain’s “anticipation machine.”

13:45: Developmental stages of life

17:40: Stages of integration and disintegration. 

27:30: The opportunities of old age. 

31:45: Rick’s reflections on aging.

35:15: Bowing to past selves.

41:40: Giving our full effort.

44:00: Being a mentor, and having things to care for.

47:45: Recap 

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Jun 28, 2021
Internal Family Systems Therapy with Dr. Richard Schwartz
00:50:43

We all have different parts inside of us. This is perfectly normal, not psychotic. But our relationship with some parts is often better than others, and a wonderful path to healing and growth is to repair our relationship with all of our parts. That's the premise of Internal Family Systems Therapy, and today Forrest is exploring this powerful modality with the founder of IFS: Dr. Richard Schwartz.

It's a special episode that includes a live demonstration of an IFS session between Forrest and Dr. Schwartz.

Support the Podcast: We're now on Patreon! If you'd like to support the podcast, follow this link.

Key Topics:

2:00: Internal Family Systems' origin story.

4:30: An introduction to IFS.

12:40: Allowing the Self to help itself.

14:20: Richard and Forrest do a mock IFS session.

17:40: The "Manager" gets in the way.

18:20: "Direct access" to the "Protector" part.

24:00: Integrating the "session."

27:15: Speaking from our parts.

29:15: "No bad parts."

33:00: Working with our exiled parts. 

35:10: Anger toward our parts, and self-compassion.

37:30: IFS' de-pathologizing stance, and place in the medical model. 

39:40: Psychedelic assisted psychotherapy.

42:15: Trauma work, and being with the younger self.

47:45: Recap

Sponsors:

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Jun 21, 2021
Connecting With Your Inner Child
00:54:47

One of the common topics on the podcast is developmental psychology: how what happened to us as a child can influence our lives today. Alongside that, there can also be a lot of value in reconnecting with the person we were when we were young, before the world got in the way. This can give us a sense of our true nature, and new ideas for how to become an ever-more-complete version of ourselves out in the world.

Follow this link to watch the conversation on YouTube!

Support the Podcast: We're now on Patreon! If you'd like to support the podcast, follow this link.

Key Topics:

1:10: Uncovering our true nature.

4:20: Our cultural view of children.

7:20: “Feeling down” into younger layers.

13:30: What were you like when you were young?

18:20: A process of contacting your true nature.

25:00: What were your innate desires?

34:00: Compassion for our source.

39:00: Guiding questions, and the layers of self we can access.

43:00: The core needs of most young people.

51:40: Writing a letter to your younger self.

53:00: Recap

Sponsors:

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Jun 14, 2021
Fierce Compassion with Dr. Kristin Neff
00:59:50

People generally think of self-compassion as a "soft" emotion that helps us comfort, reassure, and nurture ourselves. Today a pioneer in the field of compassion research, Dr. Kristin Neff, joins the show to explore the fierce side of self-compassion, including how it can help us draw healthy boundaries, take necessary action, and stand against injustice.

About Our Guest: Dr. Kristin Neff is an Associate Professor at the University of Texas at Austin. She conducted the first empirical studies on self-compassion almost twenty years ago, and is the author of Self-Compassion: The Proven Power of Being Kind to Yourself.  On June 15th she'll be releasing her new book: Fierce Self-Compassion: How Women Can Harness Kindness to Speak Up, Claim Their Power and Thrive.

Watch our conversation on YouTube here!

Support the Podcast: We're now on Patreon! If you'd like to support the podcast, follow this link.

Key Topics:

1:50: How is fierce self-compassion different from “typical” self-compassion?

5:50: The balance of fierceness and tenderness.

7:45: The importance of fierceness for women.

17:15: Practices that support fierce self-compassion.

20:30: Applying fierce self-compassion internally.

25:40: The harms of traditional gender role socialization.

32:10: What behaviors were you rewarded for?

34:45: Research on the value of self-compassion.

40:40: The impact of self-compassion on motivation. 

45:15: Committing to our own well being.

50:45: How men can support women.

55:00: A message to your younger self.

57:15: Recap

Sponsors:

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Jun 07, 2021
How to Make a Big Decision
01:07:30

Some of the most important moments of our lives are crossroads of different kinds. There’s a big decision, and we have to pick one thing over another. Today Dr. Hanson and Forrest explore how to make the important decisions in life. 

Support the Podcast: We're now on Patreon! If you'd like to support the podcast, follow this link.

Key Topics:

2:00: Common themes in big decisions.

5:00: Balancing short- and long-term decisions.

10:15: Knowing your own nature, and having different priorities.

17:20: Using analysis to inform intuition.

21:15: Identifying the “parts” of a decision.

22:50: Analyzing costs and benefits.

33:00: Write it down.

36:20: Working backwards.

40:30: Getting clear on what you want. 

42:30: Thinking over the long haul. 

43:30: The three circles.

45:00: Finding “comps.”

50:30: The calculus of a decision.

59:00: Affective forecasting

Sponsors:

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May 31, 2021
Being with Grief with Dr. Joanne Cacciatore
01:07:32

In this conversation from the Life After COVID Summit, Dr. Joanne Cacciatore joins Forrest to help us put the past in perspective, and relate in healthier and more whole ways to the many things we've lost over the past year. 

Last weekend Dr. Rick Hanson and Forrest Hanson were joined by 11 world-class experts for a FREE three-day online event to explore how we can recover from old wounds, build key strengths, and create a better future together. Over 10,000 people joined us for the Summit, and we received incredible feedback.

If you missed it, all of the conversations will remain freely available through May 25th. Click here to learn more about the Summit and register now.

Key Topics:

2:00: Mortality salience. 

5:00: Putting “little stresses” in context alongside the big ones. 

6:40: The problems with “getting back to normal,” and our new opportunities.

12:10: Remember what has happened, and turning toward grief. 

15:30: Practices that support us during grief. 

20:30: The importance of social support.

26:50: How we can support people who are grieving.

30:15: Should we name the people who are no longer here?

31:55: Understanding the trauma associated with grief. 

39:50: Working with anger. 

43:40: Using the body as a tool for healing.

48:00: Caregiver fatigue.

53:30: Survival guilt. 

57:30: Advice for the future. 

59:20: Recap

Support the Podcast: We're now on Patreon! If you'd like to support the podcast, follow this link.

Sponsors:

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May 24, 2021
Dealing with Life's Disruptions
01:01:57

Today we’re focusing on a topic that’s been particularly important over the last year: how we can deal more effectively with life's major disruptions. This includes recovering from setbacks, finding the opportunities, and even getting the most out of disruptions that are positive. 

Life After COVID Summit: Join Dr. Rick Hanson, Forrest Hanson, and a roster of world-class experts during this FREE three-day online event to explore our life after COVID. Click here to learn more about the Summit and register now.

Key Topics:

0:55: “One mistake after another.”

1:55: Life After COVID Summit.

5:30: The opportunities in major disruptions.

9:00: The impact of social environments on our self-identity.

11:10: The Theory of Positive Disintegration.

13:30: Framing disruption as a normal feature of life.

18:30: Examples of normal disruptions that occur in life.

21:45: The importance of social support.

23:30: Practices to limit the harm during a moment of disruption.

31:15: The necessity of eventually processing the emotion.

36:00: Taking the time you need.

39:15: Moving into action.

42:20: Integrating a disruption.

47:50: Orienting toward change. 

52:00: Mindfulness of contraction and expansion.

54:20: Recap

Sponsors:

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May 17, 2021
Meeting Your Internal Family with Susan McConnell
00:56:31

We usually experience ourselves as being one "self," but we all have different characters, different "parts," running around inside our heads. And our relationship with some parts is better than others. Today's guest, Susan McConnell, joins Forrest to explore Somatic Internal Family Systems, a powerful form of therapy that helps us bring those parts together as a unified self.

About Our Guest: Susan is a senior trainer for the IFS Institute, and has taught Internal Family Systems both in the United States and around the world since 1997. She developed the Somatic IFS approach, which is a synthesis of Susan’s forty years of study, teaching, and clinical practice. Her new book Somatic Internal Family Systems Therapycame out late last year. 

Life After COVID Summit: Join Dr. Rick Hanson, Forrest Hanson, and a roster of world-class experts during this FREE three-day online event to explore our life after COVID. Click here to learn more about the Summit and register now.

Key Topics:

3:50: The Internal Family Systems model.

8:00: The Self, and relationships between our parts.

14:30: Common parts that people tend to have.

18:30: The “spiritual bypass.”

22:45: Using the body to become aware of our parts.

30:15: The benefits of somatic psychotherapy.

33:40: The five practices of somatic IFS.

39:15: Unifying the parts.

41:20: The Six F’s for finding protector parts.

Forrest has a new YouTube channel! Subscribe to the channel, and watch his newest video over there. 

Sponsors:

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May 10, 2021
The Heart of Zen with Henry Shukman
00:55:03

Henry Shukman, the guiding teacher of Mountain Cloud Zen Center, joins Rick and Forrest to explore self-transcendent experiences, relaxing self-identification, and the warm heart at the core of Zen practice.

About our Guest: Henry Shukman is a writer, poet, and Zen Master of the Sanbo Zen lineage. He’s published nine books to date which have won numerous awards, and writes regularly for Tricycle, The New York Times and other publications. His most recent book is One Blade of Grass: Finding the Old Road of the Heart, a Zen Memoir

Life After COVID Summit: Join Dr. Rick Hanson, Forrest Hanson, and a roster of world-class experts during this FREE three-day online event to explore our life after COVID. Click here to learn more about the Summit and register now.

Key Topics:

1:50: How Henry came to meditative practice.

3:30: Henry’s self-transcendent experience.

7:20: How Zen practice has changed Henry’s experience of himself.

10:35: Gradual cultivation, sudden awakening. 

14:30: The role of transcendent experiences. 

18:50: The importance of virtue. 

21:40: Unethical behavior among contemplative teachers. 

22:40: The risks of “seeking” self-transcendent experiences.

27:00: A framework that supports awakening.

31:00: Where it’s valuable to rest our awareness. 

35:30: Practicing when there’s suffering associated with the container of the body.

41:10: Non-separateness, and relaxing identification with self. 

47:15: Fear around not-self. 

48:10: “The apple falls away from the tree.”

51:15: Recap

Forrest has a new YouTube channel! Subscribe to the channel, and watch his newest video over there. 

Sponsors:

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May 03, 2021
The New Normal with Dr. Jennifer Ashton
00:53:28

Dr. Jennifer Ashton joins Rick and Forrest to discuss everything you need to know about the current state of the pandemic. This includes what vaccinated people should feel comfortable doing, the J&J vaccine pause, how to think about risk, and how we can support our mental health during the New Normal. 

About Our Guest: Dr. Ashton is the Chief Medical Correspondent for ABC News, and has appeared on the ABC Network up to 14 hours a day in order to bring viewers important medical information. She is in regular contact with public health officials, including the Surgeon General and Dr. Anthony Fauci. Dr. Ashton is also the bestselling author of six books, including her recently published book The New Normal: A Roadmap to Resilience in the Pandemic Era

Life After COVID Summit: Join Dr. Rick Hanson, Forrest Hanson, and a roster of world-class experts during this FREE three-day online event to explore our life after COVID. Click here to learn more about the Summit and register now.

Key Topics:

3:10: Why can’t we just go back to the “old normal?”

6:10: Being realistic about uncertainty.

7:45: The J&J vaccine pause, and why this is encouraging.

11:15: How to think about risk.

14:30: What should vaccinated people feel comfortable doing?

18:30: What else can we do to support our health right now?

20:25: The communication challenges of the pandemic.

24:40: How to “think like a doctor,” and approach new medical information.

27:30: Respecting the common good with our choices.

33:50: Mental health during a pandemic.

37:00: The RAIN method.

40:20: Compassion, grief, and interconnection.

44:00: The lack of preparation, and hopes for the future.

Forrest has a new YouTube channel! Subscribe to the channel, and watch his newest video over there. 

Sponsors:

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Apr 26, 2021
Why We Meditate: Purposes, Methods, and Common Misconceptions
00:53:59

What's the "point" of meditation, and how can we build a practice that works for us? In this episode Rick and Forrest clear up some common misconceptions about meditation, explore major forms of meditation, and share how you can get more out of your practice.

Life After COVID Summit: Join Dr. Rick Hanson, Forrest Hanson, and a roster of world-class experts during this FREE three-day online event to explore our life after COVID. Click here to learn more about the Summit and register now.

Key Topics:

1:15: Forrest’s history with meditation, and some of the benefits of practice.

5:30: What’s the “point” of meditation?

11:30: Skepticism toward narrow views of meditation.

14:10: Do you have to be “spiritual” or “religious” to meditate?

14:45: Three breaths practice.

16:30: Secular vs. spiritual orientations toward meditation.

17:45: The two major tools: insight vs. “calming” meditation. 

20:40: Virtue, concentration, and wisdom.

23:20: The tendency to “skip” to insight. 

26:30: Why Rick meditates.

32:30: What does it mean to be an “intermediate” or “advanced” meditator?

34:15: What are some of the forms meditation can take?

47:45: Recap

As a quick note, there's a little background noise at some moments during the episode.

Forrest has a new YouTube channel! Subscribe to the channel, and watch his newest video over there. 

Sponsors:

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Apr 19, 2021
Working With Your Anxiety
00:46:40

Over the last year we’ve all been through a lot. In addition to the many major costs, there have been smaller, subtler costs as well, including a pervasive feeling of anxiety. In this episode, Rick and Forrest walk through a normal experience of anxiety and offer some suggestions for how to overcome it. 

Life After COVID Summit: Join Dr. Rick Hanson, Forrest Hanson, and a roster of world-class experts during this FREE three-day online event to explore our life after COVID. Click here to learn more about the Summit and register now.

Key Topics:

3:30: Accepting the presence of anxiety.

6:30: Recognize what’s alright right now.

10:00: Finding heart, and connecting with other people.

18:30: Take action. 

26:30: Appreciating the biological part of anxiety.

32:00: Surrendering to what will happen.

37:00: What enables surrender?

41:20: Recap.

Forrest has a new YouTube channel! Subscribe to the channel, and watch his newest video over there. 

Sponsors:

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Apr 12, 2021
Mindful Practice in the Real World with Stephen Snyder
01:05:45

How can we bring useful qualities of contemplative practice into our normal, everyday lives as people living in the real world? Senior meditation teacher and author Stephen Snyder joins us to explore that overarching question, alongside a variety of topics related to “not-self,” the true nature of the self, and self-transcendence.

About our Guest: Stephen is a senior meditation teach who has been practicing meditation since 1976. He’s the author of three books, including Buddha’s Heart. Stephen is also a lawyer by trade, and has practiced law on behalf of a number of Zen masters and Buddhist organizations. 

Life After COVID Summit: Join Dr. Rick Hanson, Forrest Hanson, and a roster of world-class experts during this FREE three-day online event to explore our life after COVID. Click here to learn more about the Summit and register now.

Key Topics:

2:35: Stephen’s background in Buddhism. 

6:30: A brief background in types of Buddhist practice.

10:30: Bringing practice into our work life.

14:00: Why do contemplative teachers behave badly? 

17:50: Personality and the self.

20:00: “Not-self” and the end of suffering. 

23:20: Why would we want to “transcend” the self?

26:10: Maintaining practice during a normal life. 

29:45: Do we have a “self,” and the fear of emptiness.

33:30: Suffering attached to the self. 

35:30: What do we get out of practice?

39:30: The purpose and limitations of meditation.

41:45: The threat of change. 

44:10: The “brahmavihārās,” and Buddha’s Heart

47:00: Practices for self-development.

52:30: What’s ‘in’ a self-transcendent experience?

56:30: Ways to experience self-transcendence. 

1:02:10: Recap

Forrest has a new YouTube channel! Subscribe to the channel, and watch his newest video over there. 

Sponsors:

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Apr 05, 2021
Building Healthy Boundaries with Nedra Tawwab
01:01:22

One of the hardest, and most important, parts of creating great relationships is setting healthy boundaries with other people. Boundaries expert Nedra Glover Tawwab joins the show to explore how we can trust our instincts, work through codependency, and build better boundaries. 

About Our Guest: Nedra has been a therapist for 13 years, and focuses on helping people build better relationships by teaching them how to implement healthy boundaries. Her work has been featured in The New York TimesThe Guardian, Psychology Today, Self, and Vice, and she’s the author of Set Boundaries, Find Peace, on sale now.

You also might have encountered Nedra’s work on Instagram, where she has an extremely popular page that shares wonderful content. 

Life After COVID Summit: Join Dr. Rick Hanson, Forrest Hanson, and a roster of world-class experts including Nedra during this FREE three-day online event to explore our life after COVID. Click here to learn more about the Summit and register now.

Key Topics:

1:40: What drew Nedra to her work on boundaries. 

4:25: Early signs that your boundaries are strong or flimsy.

6:20: Honoring the needs of children.

8:45: Trusting your instincts. 

11:40: Codependency.

13:05: How healthy boundaries support intimate relationships.

15:15: Distinctions between different kinds of boundaries

17:20: Working with feelings of selfishness. 

19:45: Walking through a process of setting a boundary. 

23:30: Anxiety associated with setting boundaries. 

26:00: Dealing with people who won’t change. 

30:40: Self-esteem and self-worth.

35:55: Fear and guilt.

39:50: Teaching people that boundaries are okay.

44:30: Respecting the boundaries of other people.

46:30: Accepting and letting go.

51:00: Creating healthy internal boundaries.

54:00: A message to your younger self. 

Forrest has a new YouTube channel! Subscribe to the channel, and watch his newest video over there. 

Sponsors:

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Mar 29, 2021
Acceptance and Commitment Therapy with Dr. Steven C. Hayes
01:01:42

The creator of Acceptance and Commitment Therapy, Dr. Steven C. Hayes, joins the show to help us explore how to use techniques from this powerful approach to therapy to address major challenges and improve our wellbeing.

About our Guest: Dr. Steven C. Hayes is Nevada Foundation Professor in the Behavior Analysis program at the Department of Psychology of the University of Nevada. He's the creator of ACT, and the  author of 44 books and over 600 scientific articles. His most recent book is A Liberated Mind: How To Pivot Toward What Matters, an essential guide to ACT. 

Life After COVID Summit: Join Dr. Rick Hanson, Forrest Hanson, and a roster of world-class experts including Dr. Hayes during this FREE three-day online event to explore our life after COVID. Click here to learn more about the Summit and register now.

Key Topics:

2:25: The basics of ACT.

5:30: The Lord of the Rings and psychological flexibility.

7:15: Accepting our own history. 

10:45: How can we accept painful things?

13:45: Language, technology, and how it gets in the way.

18:00: Coming into the present moment.

21:00: Determinism, autonomy, and agency.

26:30: How can we make change last?

29:30: Steven’s experience with accepting tinnitus. 

34:45: How to keep growing when the world pushes back.

45:30: Giving people an opportunity to impress you.

49:00: Dealing with anger. 

53:30: Pitfalls while using ACT. 

56:10: Recap

Forrest has a new YouTube channel! Subscribe to the channel, and watch his newest video over there. 

Sponsors:

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Mar 22, 2021
Becoming Wise with Dr. Roger Walsh
01:01:05

How can we bring together psychological science and contemplative practice, and what can we all learn from the world’s great wisdom traditions? Dr. Roger Walsh, a professor of psychiatry, philosophy, and anthropology, and expert on the world's great wisdom traditions, joins the show to help us explore this central question.

About Our Guest: Roger is professor of psychiatry, philosophy, and anthropology, as well as professor in the religious studies program at UC Irvine. His scholarship has had a huge impact on the fields he’s participated in, and he’s the author of a number of wonderful books. 

Life After COVID Summit: Join Dr. Rick Hanson, Forrest Hanson, and a roster of world-class experts during this FREE three-day online event to explore our life after COVID. Click here to learn more about the Summit and register now.

Key Topics:

1:35: What drew such a successful academic toward contemplative practice?

7:30: Conflict and synergy between psychological science and contemplative practice.

10:30: The challenges of translating ancient wisdom.

12:25: The maturation of spiritual faith. 

16:30: What helps people move from one developmental stage to another?

22:00: The gradual process of self-development.

25:15: Commonalities among the world’s many wisdom traditions.

33:00: Things that hold us back. 

39:45: Therapeutic lifestyle changes.

44:00: What can we do for the world?

50:50: Many small impacts.

53:00: Non-judgementality and non-attachment.

58:00: Recap

Forrest has a new YouTube channel! Subscribe to the channel, and watch his newest video over there. 

Sponsors:

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Mar 15, 2021
Understanding The Replication Crisis
00:19:31

Ever heard of the marshmallow experiment? The 10,000 hour rule? How about the Dunning-Kruger effect, the Stanford prison experiment, or willpower fatigue? These are some of the most well-known pieces of research from the social sciences. And they all share one problem: they're wrong. Or, at least, they're really misunderstood.

On this episode of "10 Good Minutes," Forrest explores social science's Replicability Crisis, and asks whether you can actually trust the research that goes into Being Well.

If you'd like to watch this episode rather than listen to it, Forrest has a new YouTube channel! Subscribe to the channel, and watch the video over there. 

Cited Research:

Kruger, J.; Dunning, D. (1999) "Unskilled and Unaware of It: How Difficulties in Recognizing One's Own Incompetence Lead to Inflated Self-Assessments.” 

Nuhfer, Edward; Cogan, Christopher; Fleischer, Steven; Gaze, Eric; Wirth, Karl. (2016) "Random Number Simulations Reveal How Random Noise Affects the Measurements and Graphical Portrayals of Self-Assessed Competency.” 

Shoda, Y., Mischel, W., & Peake, P. K. (1990). Predicting adolescent cognitive and self-regulatory competencies from preschool delay of gratification: Identifying diagnostic conditions. 

Tyler W. Watts, Greg J. Duncan, Haonan Quan. (2018) Revisiting the Marshmallow Test: A Conceptual Replication Investigating Links Between Early Delay of Gratification and Later Outcomes. 

B. Nyhan , J. Reifler. (2010) “When Corrections Fail: The Persistence of Political Misperceptions.” Wood, T., Porter, E. (2018) “The Elusive Backfire Effect: Mass Attitudes' Steadfast Factual Adherence.” 

Brown NJ, Sokal AD, Friedman HL. (2013). The complex dynamics of wishful thinking: the critical positivity ratio. 

Haney, C., Banks, C., & Zimbardo, P. (1973). Study of Prisoners and Guards in a Simulated Prison. Baumeister, R.F. (2002) Ego Depletion and Self-Control Failure: An Energy Model of the Self's Executive Function. 

Carter E.C., Kofler L.M., Forster D.E., McCullough M.E. (2015) A series of meta-analytic tests of the depletion effect: Self-control does not seem to rely on a limited resource. 

Brown N.J., Sokal A.D., Friedman H.L. (2013). The complex dynamics of wishful thinking: the critical positivity ratio. Ericsson, A. K. (2008) Deliberate Practice and Acquisition of Expert Performance: A General Overview. 

Life After COVID Summit: Join Dr. Rick Hanson, Forrest Hanson, and a roster of world-class experts during this FREE three-day online event to explore our life after COVID. Click here to learn more about the Summit and register now.

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Mar 13, 2021
How to Meet Your Needs for Connection: Attunement
01:08:54

During this time of increased isolation our needs for connection are harder to meet than ever. Today Rick and Forrest are exploring how we can use the psychological technique of "attunement" to connect better with others, and meet our own need for connection.

Life After COVID Summit: Join Dr. Rick Hanson, Forrest Hanson, and a roster of world-class experts during this FREE three-day online event to explore our life after COVID. Click here to learn more about the Summit and register now.

Key Topics:

2:15: Moments that satisfy our need for connection. 

5:45: The “Still Face Experiment” 

8:55: Attention, availability, responsiveness. 

10:35: Which relationships fill you up?

13:50: What is attunement?

18:40: The “emotional risk” of attunement. 

24:30: Paying attention. 

31:20: Being open to being changed.

33:10: Do I matter to you?

37:30: Availability and co-regulation.

41:15: “Our interactions are systems.” 

42:30: Rick pushes back a bit on co-regulation.

44:50: The impact of our nature on how we view interactions.

47:45: Becoming responsive.

52:40: Communicating wants and needs. 

57:40: Respecting your own needs. 

59:15: The impact of social power and privilege on our interactions.

1:04:30: Recap

Forrest has a new YouTube channel! Subscribe to the channel, and watch his newest video over there. 

Sponsors:

Join over a million people using BetterHelp, the world’s largest online counseling platform. Visit betterhelp.com/beingwell for 10% off your first month! 

Want to sleep better? Try the legendary Calm app! Visit calm.com/beingwell for 40% off a premium subscription.

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Mar 08, 2021
Accepting Our Needs
01:07:52

Everyone has needs, there’s no avoiding them. In order to "be well" we need to meet those needs. But being "needy" is often viewed as a weakness, and accepting that we have needs can be painful.

On today's episode, Rick and Forrest explore how we can accept our needs, identify the needs that are most important to us, and build the resources to meet our needs and the needs of other people. 

Life After COVID Summit: Join Dr. Rick Hanson, Forrest Hanson, and a roster of world-class experts during this FREE three-day online event to explore our life after COVID. Click here to learn more about the Summit and register now.

Key Topics:

2:30: The three core needs.

5:00: What it feels like when you don’t meet your needs. 

8:45: The pain of not meeting needs for connection. 

13:30: Rick’s story of coming to terms with being “needy.”

20:00: Admitting our needs. 

27:00: Identifying our primary needs. 

31:00: Forrest and Rick process an interaction. 

37:45: Trying on different ways of being.

39:45: Key suggestions for identifying needs. 

44:45: Resilience through meeting needs. 

46:30: Meeting the needs of other people.

54:30: Healthy boundaries. 

1:04:00: Recap

Forrest has a new YouTube channel! Subscribe to the channel, and watch his newest video over there. 

Sponsors:

Join over a million people using BetterHelp, the world’s largest online counseling platform. Visit betterhelp.com/beingwell for 10% off your first month! 

Explore your creativity at Skillshare.com/BEINGWELL and get a free trial of their Premium Membership.

Want to sleep better? Try the legendary Calm app! Visit calm.com/beingwell for 40% off a premium subscription.

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Mar 01, 2021
Building The Perfect Relationship with Dr. Stan Tatkin
01:04:38

Relationships are hard, and making them last is even harder. Today we’re exploring how we can be happier and healthier in all of our relationships with a wonderful clinician, teacher, and researcher: Dr. Stan Tatkin.

About our Guest: Dr. Stan Tatkin is an expert on human behavior, and particularly the unique dynamics found in couples relationships. He’s the creator of PACT: the Psychobiological Approach to Couples Therapy, and the author of six bestselling books, including Wired for Love and We Do.

Life After COVID Summit: Join Dr. Rick Hanson, Forrest Hanson, and a roster of world-class experts during this FREE three-day online event to explore our life after COVID. Click here to learn more about the Summit and register now.

Key Topics:

1:45: The importance of attachment. 

5:30: What happens when children are neglected?

9:00: Finding safety in our relationships.

13:30: How to build safety through physical cues. 

19:10: Apology, and building a culture in our relationships.

23:00: Finding common principles. 

31:00: Dealbreakers, and entering relationships intentionally.

37:00: Fairness in our relationships. 

45:30: Being and staying interested.

49:15: Trusting your partner’s experience. 

54:50: The most important characteristics in a life partner.

57:00: What’s the most important thing you do each day for your own well-being?

58:30: A message to your younger self.

1:00:00: Recap

Sponsors:

Join over a million people using BetterHelp, the world’s largest online counseling platform. Visit betterhelp.com/beingwell for 10% off your first month! 

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Want to sleep better? Try the legendary Calm app! Visit calm.com/beingwell for 40% off a premium subscription.

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Feb 22, 2021
Personalize Your Nutrition with Dr. Tim Spector
00:56:29

We generally focus on topics related to mental health, but there's nothing like a pandemic to throw the importance of our physical health into sharp relief! Today Forrest is joined by Dr. Tim Spector to explore the importance of personalizing your nutrition, how our diet can help fight COVID, and why most everything we've been told about food is wrong. 

About Our Guest: Dr. Tim Spector is professor of genetic epidemiology and Director of the TwinsUK Registry at Kings College, London. He’s also one of the leaders of the COVID Symptom Study, and one of the founders of the health science company Zoe . He's the author of The Diet Myth, and his most recent book is  Spoon-Fed: Why Almost Everything We’ve Been Told about Food is Wrong.

Life After COVID Summit: Join Dr. Rick Hanson, Forrest Hanson, and a roster of world-class experts during this FREE three-day online event to explore our life after COVID. Click here to learn more about the Summit and register now.

Key Topics:

2:05: What is the microbiome?

4:10: How diet interacts with your unique microbiome. 

6:45: The PREDICT 1 study, and the limited impact of genetics.

9:30: Why personalized nutrition is so important.

12:00: The meaningless nature of calorie counts. 

17:00: Running experiments with your nutrition. 

22:30: Microbes and mood.

24:40: Intermittent fasting. 

30:15: The role of processed food. 

35:15: The microbiome and COVID. 

41:00: Polyphenols. 

43:00: Vitamins and COVID. 

48:50: Recap

If you're interested in any of Zoe's offerings, Tim offered the discount code BEINGWELL35 for our listeners.

Sponsors:

Join over a million people using BetterHelp, the world’s largest online counseling platform. Visit betterhelp.com/beingwell for 10% off your first month! 

Explore your creativity at Skillshare.com/BEINGWELL and get a free trial of their Premium Membership.

Want to sleep better? Try the legendary Calm app! Visit calm.com/beingwell for 40% off a premium subscription.

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Feb 15, 2021
How to Change Who We Are
01:18:48

There are times in our lives when we recognize that something’s got to change. Today Dr. Hanson and Forrest explore a big question: What goes into making who we are, and how can we give ourselves the freedom to grow and change over time? 

Life After COVID Summit: Join Dr. Rick Hanson, Forrest Hanson, and a roster of world-class experts during this FREE three-day online event to explore our life after COVID. Click here to learn more about the Summit and register now.

Key Topics:

2:00: What does “self-concept” mean?

6:00: Where does self-concept come from?

11:30: Different ways to understand childhood development.

17:00: Why is it so hard for people to change? 

26:00: Social forces that prevent us from changing.

33:00: Three case studies of personal change. 

34:00: Who owns the problem?

38:30: Do you really want it?

44:30: We can change if we’re willing to take risks.

52:00: Trusting yourself, and feeling validated. 

Sponsors:

Explore your creativity at Skillshare.com/BEINGWELL and get a free trial of their Premium Membership.

Join over a million people using BetterHelp, the world’s largest online counseling platform. Visit betterhelp.com/beingwell for 10% off your first month! 

Want to sleep better? Try the legendary Calm app! Visit calm.com/beingwell for 40% off a premium subscription.

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Feb 08, 2021
Radical Compassion with Tara Brach
00:54:56

Tara Brach joins Rick and Forrest to explore how we can find more compassion and acceptance while maintaining our motivation to change ourselves, and our world, in positive ways. 

About Our Guest: Tara is the founder and guiding teacher of the Insight Meditation Community of Washington, D.C., and has a doctorate in clinical psychology. She is the author of three books: Radical Acceptance, True Refuge, and most recently Radical Compassion, and leads one of the largest mental-health and Buddhism-focused podcasts in the world.

Key Topics:

2:00: Why “radical?” What does it mean to have “radical compassion?”

6:30: Practical applications of “no self.” 

9:00: Maintaining “less self” while also being motivated to change.

10:30: How can we “accept ourselves” while also wanting to change in positive ways?

12:30: What gets in the way of compassion and self-acceptance. 

17:15: The “trance” that keeps us away from compassion. 

20:00: The RAIN meditation.

27:15: Making it easier to nurture ourselves.

32:15: “After the rain.” 

34:00: Can, and should, we find acceptance and compassion for people we disagree with?

41:45: Coming to terms with our participation in systems of oppression.

48:50: Hope during challenging times. 

52:30: Recap

Sponsors:

Join over a million people using BetterHelp, the world’s largest online counseling platform. Visit betterhelp.com/beingwell for 10% off your first month! 

Explore your creativity at Skillshare.com/BEINGWELL and get a free trial of their Premium Membership.

Want to sleep better? Try the legendary Calm app! Visit calm.com/beingwell for 40% off a premium subscription.

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Feb 01, 2021
Do We Control Our Happiness?
00:20:08

With so much challenging stuff going on in the world around us these days, it's natural to ask a simple question: how much control do we have over how happy we are?

On this episode of "10 Good Minutes," Forrest explores the research behind happiness, reveals the most important factors, and gives some practical advice for maximizing sustainable well-being.

If you'd like to watch this episode rather than listen to it, Forrest has a new YouTube channel! Subscribe to the channel, and watch the video over there. 

Research:

Pursuing Happiness: The Architecture of Sustainable Change

Our podcast episode with Dr. Lyubomirsky.

Twin studies find that identical twins raised in different households are more similar in their level of happiness than fraternal twins raised in the same household. 

Emotional well-being decouples from income at ~$75,000/year.

BRAND NEW research suggests that "experienced well-being" continues to rise as income increases above $75,000/year.

Circumstantial factors that most consistently predict high subjective well being.

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Jan 29, 2021
How to Deal with Dissociation
00:59:00

When we’re presented with challenging circumstances it’s natural for us to cope with them through a wide variety of behaviors. Today Dr. Hanson and Forrest explore one of the most common coping mechanisms: dissociation. This includes what it is, the function it serves, the experiences that can lead to dissociation, and what we can do about it.

Support the Podcast: We're on Patreon! If you'd like to support the podcast, follow this link.

Key Topics:

2:00: What is dissociation?

9:35: “Fragmentation and separation.”

11:45: Recovered and implanted memory.

17:45: Why do people dissociate?

22:10: Common symptoms of dissociation.

29:30: The risks of over-pathologizing. 

31:40: Coming into your own life. 

36:20: Growing self-worth as an antidote for dissociation. 

40:15: Challenges of mindfulness for dissociation.

43:00: Focusing on an aspect of experience. 

46:30: Enjoyment as a grounding experience. 

48:55: “Our nature is to be associated.”

51:30: Recap

Sponsors:

Explore your creativity at Skillshare.com/BEINGWELL and get a free trial of their Premium Membership.

Want to sleep better? Try the legendary Calm app! Visit calm.com/beingwell for 40% off a premium subscription.

Join over a million people using BetterHelp, the world’s largest online counseling platform. Visit betterhelp.com/beingwell for 10% off your first month! 

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Jan 25, 2021
How to Cope During a Pandemic with Dr. Bruce Perry
00:51:30

On this timely episode, Dr. Bruce Perry joins the podcast to explore how we can limit the long-term impact of stressful events, and heal from past traumatic experiences. 

About Our Guest:  Dr. Bruce Perry is one of the world’s leading experts on childhood trauma, and his clinical research and practice focuses on examining the long-term effects of trauma in children, adolescents, and adults. He is the Senior Fellow of The ChildTrauma Academy, and the author, with Maia Szalavitz, of The Boy Who Was Raised As A Dog.

Life After COVID Summit: Join Dr. Rick Hanson, Forrest Hanson, and a roster of world-class experts including Dr. Perry during this FREE three-day online event to explore our "new normal." Click here to learn more about the Summit and register now.

Key Topics:

1:15: Pandemic fatigue. 

4:45: Experiencing acute stressors alongside chronic stress. 

7:20: Practices to help yourself de-stress. 

11:30: The impact of stress on our ability to regulate ourselves.

13:30: How to limit the long-term impact of stressful events.

18:40: How we can explore traumatic material without re-traumatizing ourselves.

23:30: Avoiding helplessness, and experiencing control and agency. 

25:30: Dissociation as a coping response.

31:00: Disruptions of attunement. 

36:00: Caregiver fatigue, and caring for ourselves. 

41:30: The pandemic’s impact on people who have been previously traumatized.

44:00: A wish for the future. 

46:00: Recap

Sponsors:

Explore your creativity at Skillshare.com/BEINGWELL and get a free trial of their Premium Membership.

Want to sleep better? Try the legendary Calm app! Visit calm.com/beingwell for 40% off a premium subscription.

Join over a million people using BetterHelp, the world’s largest online counseling platform. Visit betterhelp.com/beingwell for 10% off your first month! 

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Jan 18, 2021
Being More, Doing Less
00:44:23

We’re somehow both more efficient than ever before, and, at the same time, busier than ever before.  All of the many ways that we’ve found to optimize our performance has led to much more "doing," and not nearly as much "being." Today Rick and Forrest explore how we can get more in touch with being, and how by focusing more on "being" we might even be able to "do" more than ever before. 

Support the Podcast: We're on Patreon! If you'd like to support the podcast, follow this link.

Key Ideas:

1:10: Rick making dad jokes. 

2:00: The difference between “doing” and “being.”

6:20: Getting wrapped up in doing that crowds out “being.”

10:15: Craving in the brain. 

15:05: How to grow what we want to be. 

21:40: Allowing “being” to create friction-less “doing.”

25:45: How to get in touch with the feeling of “being.”

31:50: Internal resistance to being. 

35:30: Who are you when you’re not scared? 

41:15: Recap

Sponsors:

Explore your creativity at Skillshare.com/BEINGWELL and get a free trial of their Premium Membership.

Want to sleep better? Try the legendary Calm app! Visit calm.com/beingwell for 40% off a premium subscription.

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Jan 11, 2021
Optimism and Influence with Dr. Tali Sharot
00:48:51

What allows people to push on even during the darkest times?  And how can we use that answer to influence our behavior, or the behavior of other people? Today Rick and Forrest are joined by Dr. Tali Sharot to explore the optimism bias, how optimism can exist alongside negativity, and how we can influence others more effectively. 

About our Guest: Dr. Sharot is a Professor of Cognitive Neuroscience at University College London, and the director of the Affective Brain Lab. She’s also the author of a number of wonderful books, including The Optimism Bias: A Tour of the Irrationally Positive Brain, and The Influential Mind: What the Brain Reveals About Our Power to Change Others

Support the Podcast: We're on Patreon! If you'd like to support the podcast, follow this link.

Key Ideas:

1:30: What is the optimism bias, and how does it appear in people’s lives?

3:30: Where does the optimism bias come from? Did we evolve it?

8:45: How can someone cultivate an attitude of optimism? 

13:00: Bringing good things into our awareness.

16:30: The negativity bias vs. the optimism bias. 

19:30: Negativity, positivity, and memory.

23:00: The impact of surprise on our memory.

27:30: What helps us change our behavior and form new habits?

30:00: Changing behavior and beliefs on a national scale.

34:30: What really influences people's behavior?

40:00: Is human nature more positive or more negative?

44:00: Recap

From Dr. Hanson: The Foundations of Well-Being brings together the lessons of a lifetime of practice into one year-long online program. Our holiday sale is going on now, and don't hesitate to apply for a scholarship if you're in need. Also, podcast listeners can use the code BEINGWELL10  for another 10% off!

Sponsors:

Explore your creativity at Skillshare.com/BEINGWELL and get a free trial of their Premium Membership.

Want to sleep better? Try the legendary Calm app! Visit calm.com/beingwell for 40% off a premium subscription.

Join over a million people using BetterHelp, the world’s largest online counseling platform. Visit betterhelp.com/beingwell for 10% off your first month! 

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Jan 04, 2021
Guided Practice: Achieving Your New Year's Resolutions
00:17:40

What do you want to achieve in 2021? In this short episode, Dr. Rick Hanson walks you through a guided practice focused on helping you achieve your goals. 

From Dr. Hanson: The Foundations of Well-Being brings together the lessons of a lifetime of practice into one year-long online program. Our holiday sale is going on now, and don't hesitate to apply for a scholarship if you're in need. Also, podcast listeners can use the code BEINGWELL10  for another 10% off!

Support the Podcast: We're on Patreon! If you'd like to support the podcast, follow this link.

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Jan 01, 2021
How to Make 2021 Your Best Year
00:52:43

We all have something we want to do "someday," but for most of us "someday" just never seems to come around. Here's how to make 2021 the year you finally put all the pieces together, and achieve the goals you've set for yourself.

From Dr. Hanson: The Foundations of Well-Being brings together the lessons of a lifetime of practice into one year-long online program. Our holiday sale is going on now, and don't hesitate to apply for a scholarship if you're in need. Also, podcast listeners can use the code BEINGWELL10  for another 10% off!

Key Topics:

4:00: What leads to change that lasts?

5:40: Do you really WANT to change?

9:00: How to change your self-concept. 

14:00: “Don’t let the perfect be the enemy of the good.”

16:00: Small changes that lead to big ones.

20:00: Appreciating the finite nature of life. 

22:30: “What do you want to give as a gift to the person you will be tomorrow?”

25:30: What makes for a good resolution?

29:00: Using Forrest as a guinea pig: setting good goals and maximizing your resolutions.

33:00: Picking very clear commitments, and making things simple.

34:30: Thinking about how it would feel at the end of 2021 if you accomplished what you set out to do.

41:00: Finding consistent effort. 

45:00: Summarizing the key questions. 

48:00: Recap.

Support the Podcast: We're on Patreon! If you'd like to support the podcast, follow this link.

Sponsors:

Explore your creativity at Skillshare.com/BEINGWELL and get a free trial of their Premium Membership.

Want to sleep better? Try the legendary Calm app! Visit calm.com/beingwell for 40% off a premium subscription.

Join over a million people using BetterHelp, the world’s largest online counseling platform. Visit betterhelp.com/beingwell for 10% off your first month! 

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Dec 28, 2020
Facing Your Dreaded Experience
00:54:40

We all have things that frighten us. But some fears can become so core to who we are that we start to organize our lives around not having to experience them. In this not-to-be-missed episode, Dr. Hanson and Forrest explore how we can identify and face our "dreaded experiences," which exert a quiet power over our lives. 

Support the Podcast: We're on Patreon! If you'd like to support the podcast, follow this link.

Key Topics:

2:40: What is a “dreaded experience?”

6:40: The three step process of a dreaded experience.

9:10: The critical distinction between “event” and “experience.”

12:20: Forrest’s dreaded experiences. 

16:30: Normal avoidance vs. making yourself small.

18:15: Where do dreaded experiences come from?

24:10: Starting to risk the dreaded experience. 

29:00: Ways to start safely facing fears.

38:00: Identifying your dreaded experience. 

41:20: Being seen as your whole self.

46:30: Our journey of growth. 

49:30: Recap

From Dr. Hanson: The Foundations of Well-Being brings together the lessons of a lifetime of practice into one year-long online program. Our holiday sale is going on now, and don't hesitate to apply for a scholarship if you're in need. Also, podcast listeners can use the code BEINGWELL10  for another 10% off!

Sponsors:

Explore your creativity at Skillshare.com/BEINGWELL and get a free trial of their Premium Membership.

Want to sleep better? Try the legendary Calm app! Visit calm.com/beingwell for 40% off a premium subscription.

Join over a million people using BetterHelp, the world’s largest online counseling platform. Visit betterhelp.com/beingwell for 10% off your first month! 

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Dec 21, 2020
Why Does Therapy Work?
00:13:51

Why does talking to a therapist have such a huge impact on people's lives? On the first edition of "10 Good Minutes," Forrest Hanson dives into the research behind the key factor in any therapeutic relationship. 

If you enjoy this episode, you'll love our Patreon account!

Studies:

Psychotherapy is as effective for the treatment of depression as medication.

Cognitive Behavioral Therapy is particularly effective when it comes to treating depression and anxiety disorders.

Only a few of the studies demonstrating therapy’s effectiveness provide evidence without bias, and there’s a lot of publication bias.

Psychotherapy changes how clients use their brains in meaningful ways.

Therapeutic outcome doesn’t seem to be affected by how experienced the therapist is.

The strength of the alliance established between therapist and client is a key factor.

Empathy appears to be a key factor in the formation of a strong alliance and therapeutic outcomes more generally

From Dr. Hanson: The Foundations of Well-Being brings together the lessons of a lifetime of practice into one year-long online program. Register now for 40% off the program price, and podcast listeners can use the code BEINGWELL10  for another 10% off!

Sponsors:

Want to sleep better? Try the legendary Calm app! Visit calm.com/beingwell for 40% off a premium subscription.

Want fresh, delicious, simple dinners delivered right to your doorstep? Check out HelloFresh, America’s #1 meal kit, and use code beingwell90 to get $90 off including free shipping! 

Join over a million people using BetterHelp, the world’s largest online counseling platform. Visit betterhelp.com/beingwell for 10% off your first month! 

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Dec 18, 2020
Compassion, Power, and Human Nature with Dr. Dacher Keltner
00:56:06

Does power corrupt? Where does compassion come from? And do positive or negative emotions serve as the basis for our true nature? Today we're exploring these questions with Dr. Dacher Keltner, a world-class expert on emotion, power, and morality.

About Our Guest: Dr. Keltner is a professor of psychology at the University of California, Berkeley, where he directs the Berkeley Social Interaction Lab. He’s also the founder and co-director of the Greater Good Science Center. Dr. Keltner is also the author of three books: Born to Be GoodThe Compassionate Instinct, and most recently, The Power Paradox: How We Gain and Lose Influence

Here's the referenced research from Dacher on emotion and facial expression.

Key Topics:

2:15: What is an emotion, and how many emotions are there?

7:45: The complex weave of positive emotions. 

11:30: Why did we evolve positive emotions?

15:00: The influence of compassion. 

20:45: Power dynamics, and in-groups vs. out-groups.

25:30: How and why power corrupts.

33:30: Are we only nice to other people because we have to be?

38:45: Finding awe in mystery. 

44:00: Committing to daily practice. 

From Dr. Hanson: The Foundations of Well-Being brings together the lessons of a lifetime of practice into one year-long online program. Learn how to change your brain for the better with Dr. Rick Hanson guiding you every step of the way. Register now for 40% off the program price, and don't hesitate to apply for a scholarship if you're in need. Also, podcast listeners can use the code BEINGWELL10  for another 10% off!

Sponsors:

Explore your creativity at Skillshare.com/BEINGWELL and get a free trial of their Premium Membership.

Want to sleep better? Try the legendary Calm app! Visit calm.com/beingwell for 40% off a premium subscription.

Join over a million people using BetterHelp, the world’s largest online counseling platform. Visit betterhelp.com/beingwell for 10% off your first month! 

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Dec 14, 2020
What We Learned from 2020
00:50:51

It’s been a long, strange, challenging year. As we get toward the end of it, and look forward to 2021, it feels appropriate to start by taking a look back and seeing what, if anything, we can learn from the year that’s gone by. 

Support the Podcast: We're on Patreon! If you'd like to support the podcast, follow this link.

Key Topics:

2:30: The importance of internal resources.

4:15: "It can happen to us too."

6:00: Putting more effort into what’s local.

8:30: Interdependence and interconnection. 

12:30: Appreciating the pains that aren’t happening.

17:30: Seeing clearly and allowing yourself to take appropriate action.

22:30: Your compassion is not dependent.

25:45: Avoiding playing into grievance theater.

30:40: Nonattachment.

33:00: Focusing on what really matters, and being fed up.

38:45: Lessons from our listeners.

43:30: What’s still here?

From Dr. Hanson: The Foundations of Well-Being brings together the lessons of a lifetime of practice into one year-long online program. Learn how to change your brain for the better with Dr. Rick Hanson guiding you every step of the way. Register now for 40% off the program price, and don't hesitate to apply for a scholarship if you're in need. Also, podcast listeners can use the code BEINGWELL10  for another 10% off!

Sponsors:

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Dec 07, 2020
Unlearning Bias and Prejudice with Dr. Jack Glaser
01:07:27

We're all subject to forms of bias and prejudice. On this episode, Forrest and Rick are joined by Dr. Jack Glaser, an expert on intergroup bias and racial prejudice, to explore what we can do to overcome our innate tendencies. 

About the Guest: Dr. Jack Glaser is a Professor at the Goldman School of Public Policy at UC Berkeley. He studies intergroup biases and the unconscious operation of stereotypes and prejudice, and is particularly interested in racial profiling. Jack is also the author of Suspect Race: Causes & Consequences of Racial Profilingand is on the board of the Center for Policing Equity.

Support the Podcast: We're on Patreon! If you'd like to support the podcast, follow this link.

Key Topics:

2:15: Jack’s history, what drew him to the study of bias.

4:50: What is implicit bias? 

10:30: What’s the purpose of bias, where does it come from, and what consequences does it create?

18:15: How individual biases scale up to groups and systems.

23:10: The myth of meritocracy.

25:30: Assimilation, accommodation, and bias.

27:25: Errors of attribution. 

30:00: The lens we view our world through, and “alternative facts.”

36:00: Can we become less biased?

42:45: Can we deliberately override our biases through effort?

48:45: Fighting bias is an ongoing process. 

50:30: Bias under pressure, and what we can do.

1:01:10: “The brain does crazy stuff sometimes.”

1:03:00: Recap

Foundations of Well-Being: The Foundations of Well-Being brings together the lessons of a lifetime of practice into one year-long online program. Learn how to change your brain for the better with Dr. Rick Hanson guiding you every step of the way. Register now for 50% off the program price, and don't hesitate to apply for a scholarship if you're in need.

Sponsors:

Explore your creativity at Skillshare.com/BEINGWELL and get a free trial of their Premium Membership.

Want to sleep better? Try the legendary Calm app! Visit calm.com/beingwell for 40% off a premium subscription.

Join over a million people using BetterHelp, the world’s largest online counseling platform. Visit betterhelp.com/beingwell for 10% off your first month! 

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Nov 30, 2020
Meditation: Gratitude and Finding Pleasure
00:17:42

On today's short episode, Dr. Rick Hanson leads a guided meditation aimed at experiencing gratitude and finding the small pleasures in life. 

Support the Podcast: We're on Patreon! If you'd like to support the podcast, follow this link.

Connect with the show:

Sponsors:

Join over a million people using BetterHelp, the world’s largest online counseling platform. Visit betterhelp.com/beingwell for 10% off your first month! 

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Nov 27, 2020
Sadness and Disappointment Around the Holidays
00:53:15

The holidays are coming up, and for many people they’re likely to be very different this year from usual. Experiencing sadness or disappointment around the holidays is normal even among the best circumstances, and we're far from those. On this episode, Dr. Hanson and Forrest explore how to work with this year's natural feelings of sadness and disappointment.

Support the Podcast: We're on Patreon! If you'd like to support the podcast, follow this link.

Key Topics:

4:50: A therapy session focused on sadness with Rick. 

9:30: Associations between current sad experiences and our past material. 

11:45: A process for experiencing and working with sadness. 

17:45: Imagery to aid experiencing.

19:00: Helping sadness soften and release. 

24:30: Non-judgement 

28:40: Identifying underlying beliefs.

29:40: Letting in good experiences alongside challenging ones. 

33:10: Finding the root experience, and communicating our needs. 

37:00: Sadness vs. depression. 

41:30: Dealing with disappointment. 

45:00: Finding agency in a moment of disappointment. 

48:10: “Strong hopes, weak expectations.” 

50:20: Recap. 

Foundations of Well-Being: For over 35 years, Dr. Rick Hanson has taught thousands of people how to feel less stressed, have more fulfilling relationships, and find a deep sense of self-worth. He's now sharing the lessons of a lifetime in one step-by-step, down-to-earth online program: The Foundations of Well-Being.

Sponsors:

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Nov 23, 2020
Learn Faster, Learn Smarter with Josh Kaufman
00:51:38

Learning is the single most important skill: if you know how to learn, you can get good at anything else. Today we're joined by Josh Kaufman, author of The Personal MBA, to explore the 20 hour rule, the problems with 10,000 hours, cognitive biases, and how you can learn anything more quickly.

About our Guest: Josh is the author of three bestselling books: The Personal MBA, The First 20 Hours, and How to Fight a Hydra. The Personal MBA is a #1 international bestseller, and he's also responsible for one of my favorite TED talks which has more than 22 million views - The First 20 Hours: How to Learn Anything.

Support the Podcast: We're on Patreon! If you'd like to support the podcast, follow this link.

Key Topics:

2:15: Why focus on business and learning?

5:30: 20 hours vs. 10,000 hours.

9:00: The power law of practice.

11:30: Precommitment, and making it through 20 hours. 

15:00: The importance of deliberate practice. 

17:00: Fast feedback loops. 

19:45: Breaking big tasks into small tasks. 

26:40: Responses to threat, and how our psychological state impacts learning. 

32:30: Cognitive biases and social proof.

38:40: “Commitment and consistency” bias. 

46:00: Recap.

Sponsors:

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Nov 16, 2020
Relaxing Anxiety During Stressful Times
00:50:02

If you live in the United States – and probably for many people who don’t – it’s been a bit of a stressful week. Today Dr. Hanson and Forrest talk about relaxing anxiety, weathering the storm, and taking in the year as a whole. 

Support the Podcast: We're on Patreon! If you'd like to support the podcast, follow this link.

Key Topics:

1:30: Where do we want to allocate our attention?

5:00: Rational, appropriate stress and anxiety. 

8:00: The cost of ‘negative’ emotions. 

12:30: Practices of calming stress. 

14:45: Giving yourself grace, and accepting some amount of stress. 

17:40: Deal with the bad, turn toward the good, take in the good. 

22:15: Seeing what is true. 

26:45: Being happy when others are not. 

36:40: A practice for calming and centering. 

44:45: Learning from the hard parts of practice.

If you'd like to learn more about Jaimal Yogis, here's his website

Overcome Anxiety:  Let go of anxiety and grow a greater sense of calm strength with Rick's Dealing with Anxiety program, which offers 5 powerful practices for managing stress and worries. Save 10% with coupon code BEINGWELL.

Sponsors:

Explore your creativity at Skillshare.com/BEINGWELL and get a free trial of their Premium Membership.

Want to sleep better? Try the legendary Calm app! Visit calm.com/beingwell for 40% off a premium subscription.

Join over a million people using BetterHelp, the world’s largest online counseling platform. Visit betterhelp.com/beingwell for 10% off your first month! 

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Nov 09, 2020
10 Lessons for a Great Life, Part 2: Accepting Difference, Embracing Life, and Impermanence
00:48:18

In the second part of our 10 most essential lessons for a great life, we explore accepting difference, open heartedness, healthy skepticism, embracing life, and impermanence. 

Support the Podcast: We're on Patreon! If you'd like to support the podcast, follow this link.

Key Topics:

2:30: Different people are different.

10:00: Open your heart. 

13:45: Open heartedness as a ‘field.’

19:20: Cultivate a stance of healthy skepticism. 

27:00: Honor the gift of your life. 

33:00: All things end. 

37:00: The feeling of one minute.

Overcome Anxiety:  Let go of anxiety and grow a greater sense of calm strength with Rick's Dealing with Anxiety program, which offers 5 powerful practices for managing stress and worries. Save 10% with coupon code BEINGWELL.

Sponsors:

Explore your creativity at Skillshare.com/BEINGWELL and get a free trial of their Premium Membership.

Want to sleep better? Try the legendary Calm app! Visit calm.com/beingwell for 40% off a premium subscription.

Join over a million people using BetterHelp, the world’s largest online counseling platform. Visit betterhelp.com/beingwell for 10% off your first month! 

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Nov 02, 2020
10 Lessons for a Great Life, Part 1: Respecting Childhood, Slowing Down, and Supporting Yourself
00:44:30

What are the most essential lessons we've ever learned? Today we're exploring the first half of our 10 most important practices, skills, techniques, and reflections for the long road of life. Today we cover getting on your own side, the impact of childhood, widening your view, slowing down, and taking in the good.

A quick summary of Rick's approach to taking in the good.

Support the Podcast: We're on Patreon! If you'd like to support the podcast, follow this link.

Key Topics:

1:30: Introduction: The view from the porch. 

4:10: Get on your own side. 

7:10: Respect the impact of childhood experiences. 

13:20: Widen your view. 

21:10: Grow the space between stimulus and response.

30:00: Take in the good. 

44:00: Recap and ending.

Overcome Anxiety:  Let go of anxiety and grow a greater sense of calm strength with Rick's Dealing with Anxiety program, which offers 5 powerful practices for managing stress and worries. Save 10% with coupon code BEINGWELL.

Sponsors:

Explore your creativity at Skillshare.com/BEINGWELL and get a free trial of their Premium Membership.

Want to sleep better? Try the legendary Calm app! Visit calm.com/beingwell for 40% off a premium subscription.

Join over a million people using BetterHelp, the world’s largest online counseling platform. Visit betterhelp.com/beingwell for 10% off your first month! 

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Oct 26, 2020
How to Have Hard Conversations with Celeste Headlee
00:59:08

About the Episode: Studies show that Americans feel less connected and more divided than ever before. Celeste Headlee, an award winning journalist, joins us to explore how we can navigate the many hard conversations that are happening these days. 

About our Guest: In her 20-year career in public radio, Celeste appeared on NPR, PRI, CNN, and the BBC. She has been the Executive Producer of On Second Thought for Georgia Public Broadcasting, and anchored shows including Tell Me More, Talk of the Nation, All Things Considered, and Weekend Edition at NPR. 

Celeste is also the author of two wonderful books: We Need To Talk: How To Have Conversations That Matter and Do Nothing: How to Break Away from Overworking, Overdoing, and Underliving

Here's a summary of George Lakoff's framing theory that was mentioned during our conversation.

Support the Podcast: We're on Patreon! If you'd like to support the podcast, follow this link.

Key Topics:

1:30: “Pandemic okay.”

4:45: Being a good talker vs. being a good conversationalist. 

7:15: Why intelligent people can struggle to be good conversationalists. 

11:30: Working with the inevitable presence of bias. 

14:15: Facts, feelings, and frame theory.

18:00: Metacognition and confirmation bias. 

22:45: Do facts change people’s opinions?

24:45: Making it easy for people to change their mind. 

31:00: Maintaining our mental health inside hard conversations. 

35:45: “Bothsides-ism”

40:00: How to engage when someone’s argument isn’t based on facts you agree with.

45:00: Doing less to do more.

50:00: The power of weak ties, and the negative impact of too much tech.

53:00: A message to your younger self. 

Overcome Anxiety:  Let go of anxiety and grow a greater sense of calm strength with Rick's Dealing with Anxiety program, which offers 5 powerful practices for managing stress and worries. Save 10% with coupon code BEINGWELL.

Sponsors:

Explore your creativity at Skillshare.com/BEINGWELL and get a free trial of their Premium Membership.

Want to sleep better? Try the legendary Calm app! Visit calm.com/beingwell for 40% off a premium subscription.

Join over a million people using BetterHelp, the world’s largest online counseling platform. Visit betterhelp.com/beingwell for 10% off your first month! 

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Oct 19, 2020
Staying Sane During Hard Times
00:46:01

It’s one thing to use some of the tools that we talk about on this podcast when things feel stable and are going “good enough.” It’s another to apply them when the world feels threatening. Today we’re learning how to have more 'equanimity,' which is what allows us to maintain our composure, presence of mind, and perhaps even wellbeing under challenging circumstances.  

Support the Podcast: We're on Patreon! If you'd like to support the podcast, follow this link.

Key Topics:

1:30: How do we define equanimity?

4:00: Psychological experience of equanimity. 

4:30: Hedonic tone.

8:00: Brain science behind equanimity.

11:30: Liking and wanting.

14:30: Equanimity in secular Buddhism. 

15:30: Equanimity, privilege, and gaslighting. 

22:00: Dealing with unfairness.

26:30: Responding to painful experiences in the moment. 

30:30: The ‘four foundations’ of equanimity. 

35:30: Manage aversion.

37:30: Grow the good. 

39:15: Find what endures.

Overcome Anxiety:  Let go of anxiety and grow a greater sense of calm strength with Rick's Dealing with Anxiety program, which offers 5 powerful practices for managing stress and worries. Save 10% with coupon code BEINGWELL.

Sponsors:

Explore your creativity at Skillshare.com/BEINGWELL and get a free trial of their Premium Membership.

Want to sleep better? Try the legendary Calm app! Visit calm.com/beingwell for 40% off a premium subscription.

Join over a million people using BetterHelp, the world’s largest online counseling platform. Visit betterhelp.com/beingwell for 10% off your first month! 

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Oct 12, 2020
Maximize Productivity with Mindfulness
00:57:55

How can we be more productive, and improve our ability to focus on the things we really care about, without it becoming a source of stress? Chris Bailey, who TED described as "possibly the most productive person you could ever meet," joins us to explore how to get your brain to focus. 

About our Guest: Chris is the bestselling author of Hyperfocus and The Productivity Project, and his website A Life of Productivity has a small army of devoted readers. Chris' wonderful TED talk, How to Get Your Brain to Focus, touches on many of the topics we explore in this episode.

Support the Podcast: We're on Patreon! If you'd like to support the podcast, follow this link.

Key Topics:

3:15: What does it mean to be productive?

5:00: A year of productivity. 

7:00: What is the goal of productivity?

10:45: Defining success, and the Rule of Threes.

15:30: Our negative attitudes toward productivity.

18:30: Defining and finding intentionality.

22:40: Productivity benefits of meditation.

31:20: Finding fulfillment and working calmly.

36:15: Maintaining focus and productivity during challenging times.

41:30: The TV and your attention.

49:00: How to build our capacity for focus. 

Overcome Anxiety:  Let go of anxiety and grow a greater sense of calm strength with Rick's Dealing with Anxiety program, which offers 5 powerful practices for managing stress and worries. Save 10% with coupon code BEINGWELL.

Sponsors:

Want fresh, delicious, simple dinners delivered right to your doorstep? Check out HelloFresh, America’s #1 meal kit, and use code beingwell90 to get $90 off including free shipping! 

Want to sleep better? Try the legendary Calm app! Visit calm.com/beingwell for 40% off a premium subscription.

Join over a million people using BetterHelp, the world’s largest online counseling platform. Visit betterhelp.com/beingwell for 10% off your first month! 

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Oct 05, 2020
Children, Trauma, and Racism with Dr. Allison Briscoe-Smith
00:57:00

How have children experienced this year's challenges, and how can we get better at talking with them about race and racism?

Today we’re focusing on trauma, resilience, and effective coping, and particularly on the unique challenges experienced by young people and their parents.

About our Guest: Dr. Allison Briscoe-Smith is a child clinical psychologist who specializes in trauma and issues of race. She is a senior fellow of Berkeley’s Greater Good Science Center, and is both a professor and the Director of Diversity, Equity, and Inclusion at the Wright Institute. 

Here's Allison's wonderful article on parenting during overwhelming times that I referenced during our conversation.

Support the Podcast: We're now on Patreon! If you'd like to support the podcast, follow this link.

Key Topics:

2:25: Honoring the small challenges alongside the big ones. 

5:30: What challenges are children facing this year?

7:30: How are children processing our challenges differently from adults?

9:50: Helping children manage this time.

11:30: Finding hope, and having things to look forward to.

13:30: Signs of PTSD, and listening to our children. 

16:30: How can we get better at talking to kids?

21:00: How children are processing racial violence.

24:10: Talking with children about racial violence.

28:00: Bias, implicit and otherwise.

34:30: How does bias find its way into the virtual classroom?

37:05: What are we privileging in different spaces?

42:00: The first time a kid experiences or perpetrates racism.

48:30: Creating a family mission statement.

Sponsors: Join over a million people using BetterHelp, the world’s largest online counseling platform. Visit betterhelp.com/beingwell for 10% off your first month! 

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Sep 28, 2020
Angry and Content
00:48:50

How can we maintain contentment, calm, or inner peace, while still aiming high, pursuing good goals, and experiencing natural frustration and anger? And is contentment even a good goal when there's so much injustice out in the world?

Rick's Course: If you'd like to learn how to change your brain for the better, check out Rick's Positive Neuroplasticity Training. It's a six-week online course that will teach you how to beat your brain's negativity bias, and have more confidence, compassion, and inner peace. Use coupon code BEWELL50 at checkout for $50 off the purchase price.

Key Topics:

1:45: Why contentment matters.

4:30: Can we be content when things are hard?

6:00: Being skeptical of the “wanting mind.”

8:30: How can we return to contentment when moved from it?

12:10: What’s wrong with being driven? Does contentment make us lazy?

16:20: Self-actualization and taking action from a place of fullness.

19:00: Staying content while performing basic tasks.

21:50: Contentment vs. complacency. 

25:20: Content while hurt or angry. 

29:30: How to build contentment when times are tough.

35:00: Can we be content and afraid?

46:00: Recap

Sponsors:

Explore your creativity at Skillshare.com/BEINGWELL and get a free trial of their Premium Membership.

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Support the Podcast: We're now on Patreon! If you'd like to support the podcast, follow this link.

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Sep 21, 2020
Authentic Happiness with Dr. Tal Ben-Shahar
00:51:19

How can we find happiness even when times are challenging? Dr. Tal Ben-Shahar joins us to explore authentic happiness, accepting difficult emotions, and giving yourself permission to be human. 

About our Guest: Dr. Tal Ben-Shahar is the bestselling author of six books, founder of the Happiness Studies Academy, and former professor of two of the largest courses in Harvard’s history. Learn more about his Certificate in Happiness Studies program here. Use the code HAPPY for a 10% discount. 

Support the Podcast: We're now on Patreon! If you'd like to support the podcast, follow this link.

Key Topics:

2:45: Unhappiness in spite of success.

4:15: How do you define happiness?

5:50: Combining self-actualization with in-the-moment happiness. 

8:45: Accepting our painful emotions. 

10:10: Giving ourselves permission to be human.

19:10: What did students learn in Tal’s courses that they didn’t expect? 

22:30: How to make hard personal choices. 

28:00: Authenticity and comparison. 

30:15: Does pursuing happiness actually make you unhappy?

36:10: Creating lasting change. 

40:10: Happiness as a business value-add. 

43:00: Managing expectations. 

46:00: The Happiness Studies Academy.

Rick's Course: If you'd like to learn more about how to change your brain for the better, check out Rick's Positive Neuroplasticity Training. It's a six-week online course that will teach you how to beat your brain's negativity bias, and have more confidence, compassion, and inner peace. Use coupon code BEWELL50 at checkout for $50 off the purchase price! 

Sponsors:

Want to sleep better? Try the legendary Calm app! Visit calm.com/beingwell for 40% off a premium subscription.

Join over a million people using BetterHelp, the world’s largest online counseling platform. Visit betterhelp.com/beingwell for 10% off your first month! 

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Sep 14, 2020
How to Change Your Brain
00:56:20

Today, we're exploring the single most important skill we will ever teach on this podcast: How to change the brain in lasting ways.

The dirty secret of the personal growth industry, and self-help and psychology more broadly, is that most of what we learn doesn't stick. So, what can we do to achieve the ‘holy grail’ of personal growth – lasting change in our hearts, minds, and behaviors? 

Rick's Course: If you'd like to learn more about how to change your brain for the better, check out Rick's Positive Neuroplasticity Training. It's a six-week online course that will teach you how to beat your brain's negativity bias, and have more confidence, compassion, and inner peace. Use coupon code BEWELL50 at checkout for $50 off the purchase price! 

Key Topics:

3:30: What is neuroplasticity?

8:00: The power of deliberate practice. 

9:30: Meditation and the brain. 

12:45: Why is it so hard to change? The negativity bias. 

19:45: Human exceptionalism and energy conservation. 

23:00: An experiential example. 

30:30: How to change deep-seated issues. 

36:45: The Positive Neuroplasticity Training.

39:15: Changing self-concept to change behavior. 

49:00: Participating in who you are becoming. 

Sponsors:

Want fresh, delicious, simple dinners delivered right to your doorstep? Check out HelloFresh, America’s #1 meal kit, and use code beingwell90 to get $90 off including free shipping! 

Want to sleep better? Try the legendary Calm app! Visit calm.com/beingwell for 40% off a premium subscription.

Join over a million people using BetterHelp, the world’s largest online counseling platform. Visit betterhelp.com/beingwell for 10% off your first month! 

Support the Podcast: We're now on Patreon! If you'd like to support the podcast, follow this link.

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Sep 07, 2020
Complex PTSD and Developmental Trauma
00:54:40

What are the consequences of growing up inside an abusive family, and what can we do as adults to heal old wounds? Today we're joined by Pete Walker, a practicing therapist and expert in Complex PTSD.

About Our Guest: Pete is a licensed psychotherapist practicing in the San Francisco Bay Area, who specializes in helping adults who were traumatized in childhood. He’s the author of three books, including Complex PTSD : From Surviving To ThrivingIt’s a practical, user-friendly self-help guide to recovering from the lingering effects of childhood trauma, and to achieving a rich and fulfilling life as an adult.

Pete has a variety of resources on his website, including his 13 Steps of Emotional Flashback Management

Support the Podcast: We're now on Patreon! If you'd like to support the podcast, follow this link.

Timestamps:

3:00: What distinguishes CPTSD from PTSD?

5:55: CPTSD as “developmental trauma disorder”

8:55: Presence of the bad vs. absence of the good. 

11:40: The importance of empathy. 

13:35: “They’re crazy or I’m crazy,” and the consequences of that. 

17:10: Healthy anger. 

19:00: Becoming a support to yourself.

21:30: Stages of recovery.

25:00: Corrective emotional experiences. 

27:30: The lifelong process of recovery. 

32:10: Reparenting and the inner child. 

34:45: Managing the relationship with our family of origin. 

41:30: Forgiveness. 

44:30: The inner critic and internalized abusers. 

48:30: A message to your younger self. 

Sponsors:

Join over a million people using BetterHelp, the world’s largest online counseling platform. Visit betterhelp.com/beingwell for 10% off your first month! 

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Aug 31, 2020
Psychological Safety with Dr. Amy Edmondson
00:45:28

What makes for a great team – whether personal or professional – and how can organizations and individuals create a more psychologically healthy environment? 

Many of us have been fortunate enough to be on a really great team…and most all of us have probably been on a bad one. So, what makes for a great team – whether personal or professional – and is it as simple as just being good at your job, or is there more to it than that? It turns out one of the key factors is called psychological safety, which we'll be learning about today with the help of a world-class expert.

About our Guest: Dr. Amy Edmondson is the Novartis Professor of Leadership and Management at Harvard Business School, where she studies teaming, psychological safety, and organizational learning. She’s the author of six books, including her most recent book, The Fearless Organization: Creating Psychological Safety in the Workplace for Learning, Innovation and Growth

Support the Podcast: We're now on Patreon! If you'd like to support the podcast, follow this link.

Key Topics:

2:00: What is psychological safety?

7:15: How does psychological safety relate to personality?

11:45: Stress and high performance. 

14:00: Me vs. We

17:30: Psychological safety vs. psychological abuse. 

22:00: Creating a safe group environment.

27:00: Accepting responsibility.

31:30: Psychological safety in virtual environments.

34:00: Giving good feedback.

37:30: Just one thing. 

41:30: A message to your younger self.

Sponsors:

Join over a million people using BetterHelp, the world’s largest online counseling platform. Visit betterhelp.com/beingwell for 10% off your first month! 

Want to sleep better? Try the legendary Calm app! Visit calm.com/beingwell for 40% off a premium subscription.

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Aug 24, 2020
Real Change with Sharon Salzberg
00:48:39

Sharon Salzberg, one of the most prominent teachers of mindfulness in the West, joins us to discuss how we can create real change in our hearts, minds, and lives. 

About our Guest: Sharon Salzberg is a central figure in the field of meditation, a world-renowned teacher and NY Times bestselling author. Her 11th book, Real Change: Mindfulness to Heal Ourselves and the World, comes out September 1st. She's also the host of the fantastic Metta Hour podcast. 

New Sponsor: Join over a million people using BetterHelp, the world’s largest online counseling platform. Visit betterhelp.com/beingwell for 10% off your first month! 

Key Topics:

2:45: Sharon’s experience over the last few months.

4:30: Feeling the breath.

6:20: Sitting with painful feelings. 

7:15: Turning toward the good, and metta.

10:15: “Mindfulness to change the world.”

13:30: Key skills from Real Change. 

18:00: Dealing with burnout and overwhelm. 

24:30: Grief.

28:00: Effective compassion vs. empathic overwhelm.

33:00: Generosity, and giving to fill your own cup. 

36:00: Metta. 

38:00: Kindness toward difficult people.

40:00: Doing what you can.

42:00: Patience, and putting wins on the board. 

45:00: A message to your younger self.

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Aug 17, 2020
Key Skills for Great Relationships
00:56:58

In part two of our conversation, we explore some of the key psychological skills that lead to a truly great relationship informed by 35 years of couples counseling experience. 

The Relationships Workshop: Join Rick for a live, online relationship workshop that will teach you how to have more fulfilling, effective, and joyful relationships than ever before. Follow the link to learn more, and podcast listeners can enter code BEWELL50 at checkout for $50 off the purchase price! 

Key Skills:

3:00: Give your full attention. 

6:30: Tune into your body. 

7:20: Cultivate interest. 

11:00: How can we know if we’re actually empathic?

13:00: Your attention is yours

16:00: Accepting some level of discomfort. 

17:45: Getting comfortable with people wanting things from you. 

21:00: Three stories of relating.

22:30: Fulfilling relationship tasks. 

24:30: Changing our relationship to criticism. 

30:30: Chronic giving, and setting firm boundaries. 

37:30: Cultivating a stronger sense of self. 

44:30: Talk about what matters. 

50:50: The desire to be found. 

Support the Podcast: We're now on Patreon! If you'd like to support the podcast, follow this link.

Sponsors:

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Aug 10, 2020
How to Have Great Relationships: Attachment and the Self
00:50:06

We all want great relationships - ones that are fulfilling, loving, stable, and fun. This is the first of two episodes focused on becoming a 'great relater.' Today Dr. Hanson and Forrest focus on understanding our individual attachment style, and how we can work through our personal material. 

The Relationships Workshop: Join Rick for his online relationship workshop that will teach you how to have more fulfilling, effective, and joyful relationships than ever before. Follow the link to learn more, and podcast listeners can enter code BEWELL50 at checkout for $50 off the purchase price! 

Key Topics:

0:25: Staying content while  striving for achievement. 

4:00: Information on the relationship workshop. 

6:20: Who helps you feel enlarged? 

7:55: Rick makes fun of Forrest…and managing different levels of standard. 

9:00: Building a good relator.

10:15: Attachment theory

17:00: Getting less attached to our attachment style. 

19:15: Insecure attachment styles. 

23:00: What issues does anxious attachment create?

26:00: A relationship between anxious and avoidant. 

29:00: Skills for relating with an anxious person. 

32:00: Finding optimal distance. 

35:30: Working through a dreaded experience. 

39:30: Exposure and blame. 

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Aug 03, 2020
The Pitfalls of Self-Help: Comparison and The Secret
00:50:42

In the second episode related to the pitfalls of self-help, we explore how individuals and environments can manipulate others by making them feel like something is wrong with them. 

This is a self-help podcast. And there's a lot to like about self-help! But it has it's issues as well. Today we're exploring our exploration of those issues by focusing on painful forms of comparison and the natural vs. supernatural frame.

Key Topics:

2:45: Being goal directed vs. self-acceptance. 

6:50: Exploitative practices and the fragile psyche. 

10:20: Relating to “problems” in healthy ways. 

14:20: Comparison and creating a sense of lack. 

16:30: Identifying good teachers and communities.

21:30: Comparison.

24:00: Separating means and ends. 

26:00: How to deal with comparison. 

30:30: How much do we actually control?

33:00: The Secret, and the natural vs. supernatural frames. 

39:15: Cheapening the truly transcendent. 

Support the Podcast: We're now on Patreon! If you'd like to support the podcast, follow this link.

From Dr. Hanson: Hardwire lasting change into your mind and heart in just a few minutes a day  with Dr. Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price!

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Jul 27, 2020
Polyvagal Theory with Dr. Stephen Porges
00:51:12

Dr. Stephen Porges joins Rick and Forrest to explore his Polyvagal Theory, which explains how we can use the systems of the body to completely change our relationship with stress. 

About Our Guest: Dr. Stephen Porges is a Distinguished University Scientist at Indiana University and Professor of Psychiatry at the University of North Carolina. In 1994 he proposed the Polyvagal Theory, a theory that links the evolution of the nervous system to social behavior and emphasizes the importance of physiological states in our psychological experiences.

Support the Podcast: We're now on Patreon! If you'd like to support the podcast, follow this link.

Key Topics:

1:45: Summary of Polyvagal Theory.

6:00: Evolutionary neuro-biology: the three systems of the body.

15:15: The adaptive nature of the three systems.

19:45: Shutdown, trauma, and constructing a narrative. 

23:00: Challenges of COVID to the social engagement system

28:15: How to intervene in the body.

33:00: Being stuck with problematic people.

35:30: Using the breath and staying calm.

38:00: Co-regulation

42:00: A message to your younger self. 

From Dr. Hanson: Hardwire lasting change into your mind and heart in just a few minutes a day  with Dr. Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price!

Sponsors:

Want fresh, delicious, simple dinners delivered right to your doorstep? Check out HelloFresh, America’s #1 meal kit, and use code beingwell90 to get $90 off including free shipping! 

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Jul 20, 2020
The Pitfalls of Self-Help: Forced Positivity
00:45:15

Do self-help environments force us into inauthentic happiness? And how can we move away from the false front, and into more authentic expression? This is the first of a series of episodes dedicated to some of the self-help community's pitfalls. 

This is a self-help podcast. And there's a lot to like about self-help! But it has it's issues as well. Today we're exploring one of them: toxic positivity and forced happiness.

New Sponsor: Join over a million people using BetterHelp, the world’s largest online counseling platform. Visit betterhelp.com/beingwell for 10% off your first month! 

Key Topics:

3:00: Rick’s personal experience inside the personal development world. 

8:00: Things that tend to limit abuses of power. 

10:00: The democratization of self-help, and related pitfalls. 

18:00: Act, scared self, and true being. 

21:00: Where does toxic positivity appear?

26:00: The importance of authenticity.

29:30: The false front. 

32:30: Encouraging other people to be fully authentic. 

Support the Podcast: We're now on Patreon! If you'd like to support the podcast, follow this link.

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Jul 13, 2020
Start Now: Mid-Year Resolutions
00:43:15

We're halfway through a very strange year, and it's a good time to take stock, check in with ourselves, and establish some new commitments – even if they’re as simple as being kind to ourselves. 

One way we can reclaim our experience of agency is by finding where we do still have influence over our outcomes. And that’s what we’ll be exploring today: how to start anew under the circumstances we find ourselves in. 

New Sponsor: Join over a million people using BetterHelp, the world’s largest online counseling platform. Visit betterhelp.com/beingwell for 10% off your first month! 

Key Topics:

3:45: Hope and disappointment. 

7:30: Reckoning, repentance, and renewal. 

11:00: Controlling what you can. 

14:00: Coping with self-criticism and shame. 

18:30: How to approach the future. 

20:45: Building key habits. 

24:00: Changing our identity in order to change our behavior. 

26:30: Forrest's changing identity - moving into empathy. 

29:30: Using key phrases. 

31:00: Rick's changing identity - feeling like a good person.

34:00: Realistic optimism. 

Support the Podcast: We're now on Patreon! If you'd like to support the podcast, follow this link.

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Jul 06, 2020
Can We Do No Harm?
00:46:41

Is it possible to "do no harm," and should we even try? Dr. Hanson and Forrest explore what it means to do no harm, and the inner resources that allow us to do as little as possible.

New Sponsor: Join over a million people using BetterHelp, the world’s largest online counseling platform. Visit betterhelp.com/beingwell for 10% off your first month! 

Key Topics:

1:10: Reckoning and repenting in this moment. 

4:45: What does it mean to truly do no harm?

6:45: How does doing no harm help us “be well?”

11:30: Reasons to take a collective perspective. 

16:15: Grappling with the reality of causing harm. 

19:00: The importance of repair.

22:30: Extending repair to yourself. 

29:30: Are there necessary harms?

33:00: Resources that allow us to do less harm. 

40:30: What happens when we stop being a danger to others?

Support the Podcast: We're now on Patreon! If you'd like to support the podcast, follow this link.

From Dr. Hanson: Hardwire lasting change into your mind and heart in just a few minutes a day  with Dr. Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price!

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Jun 29, 2020
Unlearning Racist Conditioning with Erin Trent Johnson
00:28:52

What can we do to combat, unlearn, and ultimately unburden ourselves from the influence of systemic structures of racism - both out in the world and inside of ourselves?

About Our Guest: Erin is the CEO, principal coach, and founder of Community Equity Partners, and the senior advisor at the Equity Lab. Erin works with educational, non-profit, government, and tech organizations that are committed to creating equitable and inclusive practices. 

Key Topics:

1:10: Finding hope and awakening in the moment.

6:30: "Unburdening" ourselves. 

9:15: Overt vs. covert structures and systems of racism. 

16:15: Key moments that lead to waking to systemic racism.  

23:30: A message to your younger self. 

Sponsor Message: Hardwire lasting change into your mind and heart in just a few minutes a day  with Dr. Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price!

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Jun 22, 2020
Healing Our History with Dr. Sherri Taylor
00:39:17

What is intergenerational trauma, how does it influence our lives today, and what can we do to heal and persevere when things get tough?

The events of the past few weeks have cast the importance of healing the wounds of the past into stark relief. Today we’re exploring how the traumatic past, including that handed down through the generations, can influence our lives today. 

About Our Guest: Dr. Sherri Taylor is an assistant professor of somatic psychology at the California Institute of Integral Studies, and also teaches in the clinical psychology doctoral program at The Wright Institute. 

Sponsor Message: Hardwire lasting change into your mind and heart in just a few minutes a day  with Dr. Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price!

Support the Podcast: We're now on Patreon! If you'd like to support the podcast, follow this link.

Key Topics:

4:10: What is intergenerational trauma?

7:30: Adaptive strategies for coping with trauma.

12:30: The primacy of the body. 

15:15: Reclaiming comfort in your body. 

20:45: Sensorymotor psychotherapy

22:30: Being with grief. 

26:15: How to keep going when this process gets hard. 

Check out my new website here!

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Jun 15, 2020
Institutional Racism and Traumatic Stress with Dr. Alfiee
00:43:56

Racism and racist structures place an enormous mental health burden on the people they persecute. Dr. Alfiee joins me to discuss the mental health consequences of institutional racism, unique challenges faced by marginalized youth, disparities in access to mental health services, and the importance of "naming and claiming." 

About Our Guest: Dr. Alfiee Breland-Noble is a licensed psychologist who spent 20 years in academic medicine. She's the lead author of The Handbook of Mental Health in African American Youth, the host of the podcast "Couched in Color with Dr. Alfiee," and the founder of the mental health nonprofit the AAKOMA Project.

To join me in donating to the AAKOMA Project, follow this link.

CNN Townhall with Dr. Alfiee.

Key Topics:

3:30: The impact of institutional racism on mental health.

7:00: Forms of exposure to racism.

9:45: Allostatic load, weathering, and secondary traumatic stress.

15:30: Ways to manage traumatic stress.

19:45: Confusing stress and anxiety.

22:30: The importance of accurate labeling.

25:00: AAKOMA and availability of mental health resources.

29:00: Access, and the stigmatization of mental health.

33:30: Removing the stigma.

37:20: A message to your younger self.

Sponsor Message: Hardwire lasting change into your mind and heart in just a few minutes a day  with Dr. Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price!

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Jun 08, 2020
We Should Be Uncomfortable
00:09:52

It's our turn to be uncomfortable. 

https://blacklivesmatters.carrd.co

Racism is a public health crisis. 

Ways You Can Help

Donate to: 

Jun 05, 2020
Living and Dying Well with Frank Ostaseski
00:58:36

What can death teach us about living well? A pioneer in the field of end-of-life care joins us to explore the fear of death, anger, true courage, and acceptance in the face of it all. 

About our Guest: Frank is an internationally respected Buddhist teacher and advocate for compassionate care-giving. In 1987, he co-founded the Zen Hospice Project, which helped establish a longstanding model for mindful and compassionate care. In 2005, he founded the Metta Institute.

Frank is also the author of The Five Invitations: Discovering What Death Can Teach Us About Living Fully, which is one of my favorite books.

Sponsor Message: Hardwire lasting change into your mind and heart in just a few minutes a day  with Dr. Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price!

Support the Podcast: We're now on Patreon! If you'd like to support the podcast, follow this link.

Key Topics:

2:00: Frank’s recovery from multiple strokes.

5:30: Fear and choice.  

10:00: What death can teach us about ourselves.

12:20: Supporting caregivers and spreading kindness.

16:40: The fear of death. 

23:30: Coming to terms with the deaths of those we love.

27:00: Allowing.

32:00: Meeting our defenses.

36:30: Removing judgement from anger.

43:00: Bringing wisdom to anger.

44:45: Courage in the world.

47:15: Coming together and falling apart.

54:45: Accepting each other as is. 

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Jun 01, 2020
Transcending the Self with Dr. David Yaden
00:47:36

What does it mean to "transcend the self?" Today Dr. Hanson, Forrest, and Dr. David Yaden explore self-transcendent, or “peak,” experiences, which the famous psychologist Abraham Maslow defined as “moments of highest happiness and fulfillment.”

As a note, David is referred to as a "PhD student" during the episode. Since it was recorded, he's gone on to earn his doctorate!

About our Guest: David is a Postdoctoral Research Fellow at Johns Hopkins Medicine who studies the varieties of spiritual and self-transcendent experiences from the perspectives of psychology and cognitive neuroscience. 

Read David's paper on The Varieties of Self-Transcendent Experience here. 

New Sponsor: Join over a million people using BetterHelp, the world’s largest online counseling platform. Visit betterhelp.com/beingwell for 10% off your first month! 

Key Topics:

3:00: The two key characteristics of self-transcendent experiences.

4:30: “Everyday” versions of peak experiences. 

8:00: Self-transcendence and psychopathology.

11:00: David’s account of self-transcendence. 

13:50: The lasting impact of peak experiences. 

17:00: Is there a “place” where self-transcendence occurs in the brain? 

20:45: Making use of peak experiences.

28:00: Should we seek peak experiences out? 

36:00: Relaxing the sense of self. 

41:30: A message to your younger self.

43:30: Recap

Support the Podcast: We're now on Patreon! If you'd like to support the podcast, follow this link.

From Dr. Hanson: Hardwire lasting change into your mind and heart in just a few minutes a day  with Dr. Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price!

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May 25, 2020
The Science of Well-Being with Laurie Santos
00:54:25

Dr. Laurie Santos joins the podcast to share what the science says about how we can maintain our well-being during this difficult time.

About our Guest: Laurie is a Professor of Psychology and Head of Silliman College at Yale University. Her course “Psychology and the Good Life” is the most popular class in the university’s history. It’s now available for free online as “The Science of Well-Being." She’s also the director of the Comparative Cognition Laboratory at Yale, which explores the evolutionary origins of the human mind

Laurie hosts the critically acclaimed podcast The Happiness Lab. We couldn't recommend it more highly, if you like our podcast you should definitely give it a listen.

New Sponsor: Join over a million people using BetterHelp, the world’s largest online counseling platform. Visit betterhelp.com/beingwell for 10% off your first month! 

Key Topics:

2:00: Key resources for happiness during pandemic. 

6:00: Understanding and combating logical errors. 

10:00: How to stay strong during a crisis. 

14:30: Developing an internal orientation toward positivity. 

17:15: Key misconceptions about happiness. 

20:30: Intrinsic and extrinsic rewards.

22:45: Self-compassion. 

24:30: What can we learn from monkeys?

31:00: Why didn’t “errors of reasoning” evolve out of us?

34:15: Liking vs. Craving.

37:00: The critical role of lasting learning. 

48:00: A message to your younger self.

Support the Podcast: We're now on Patreon! If you'd like to support the podcast, follow this link.

From Dr. Hanson: Hardwire lasting change into your mind and heart in just a few minutes a day  with Dr. Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price!

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May 18, 2020
COVID and Releasing Obsessive Fear
00:45:07

Can we work with, and release, obsessive fear during this particularly anxiety-provoking time? Dr. Dan Kalb, an expert on anxiety disorders and OCD, joins the show to help us learn how. 

About our Guest:  Anxiety and worry are a part of life. But when they disrupt the normal flow of life, work and school are harder, family and social relationships suffer, and life is not as enjoyable. Dr. Kalb has been a practicing psychologist for over 25 years, and focuses much of his practice on working with people who suffer from this form of extreme anxiety, hoarding, or OCD. 

New Sponsor: Join over a million people using BetterHelp, the world’s largest online counseling platform. Visit betterhelp.com/beingwell for 10% off your first month! 

Key Topics:

1:45: What is an anxiety disorder?

6:00: Mindfulness and being in the present moment.

11:30: Releasing obsessions, and not becoming ensnared by negative thoughts.

16:45: Acceptance, and useful vs. harmful self-reassurance. 

24:30: Fears of death, and how to manage them. 

29:30: Key techniques for releasing fear. 

Support the Podcast: We're now on Patreon! If you'd like to support the podcast, follow this link.

From Dr. Hanson: Hardwire lasting change into your mind and heart in just a few minutes a day  with Dr. Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price!

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May 11, 2020
Creativity and the Enneagram with Sleeping at Last
00:54:52

What can we learn about ourselves from and through art? Sleeping At Last, an incredible musician, joins us to explore the Enneagram, the creative process, art and emotion, and how we can become ever more true to ourselves.

About Our Guest: Sleeping at Last, also known as Ryan O’Neal,  is a well-known singer, songwriter, and composer who's written music for shows like Grey's Anatomy.  Over the last seven years Ryan has worked on his Atlas series, an ongoing project that includes an incredible series of songs based on the Enneagram of Personality, which is my favorite personality typing system.

New Sponsor: Join over a million people using BetterHelp, the world’s largest online counseling platform. Visit betterhelp.com/beingwell for 10% off your first month! 

Key Topics:

3:00: Sleeping at Last’s background and artistic origin story.

6:30: Music as a kind of journal. 

8:30: How masks allow for vulnerability.

11:10: Writing in theme, and finding safe spaces for emotion through art. 

17:00: Sleeping at Last’s creative process. 

20:00: The Enneagram. 

25:00: Forrest and Type 6

30:30: Ryan and Type 9.

33:50: 6 by Sleeping at Last

38:15: Learning about people through art.

43:00: Pressure. 

44:45: Increasing creative output. 

53:00: A message to Ryan's younger self. 

Listen to the fantastic Sleeping at Last Podcast! On it, Ryan explains the process and inspiration behind his music, and I couldn’t recommend it more strongly.

Learn more about The Nine Types

Support the Podcast: We're now on Patreon! If you'd like to support the podcast, follow this link.

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May 04, 2020
The Highest Happiness
00:46:48

What is the "highest happiness," and what can we do to achieve it? 

This is the second conversation with Dr. Hanson related to his new book Neurodharma: New Science, Ancient Wisdom, and Seven Practices of the Highest Happiness. Today we're focusing on the final four practices in the book: wholeness, nowness, allness, and timelessness. 

Neurodharma is now available! Click here if you'd like to learn more.

New Sponsor: Join over a million people using BetterHelp, the world’s largest online counseling platform. Visit betterhelp.com/beingwell for 10% off your first month! 

Key Topics:

2:00: Why aim for “the heights of human potential” when the here and now already seems so challenging?

7:30: Wholeness, Nowness, Allness, and Timelessness. 

11:00: What is an aspect of awakening?

14:20: The front edge of now. 

17:00: The value of timelessness for a “normal person.”

23:00: The elements of consciousness. 

26:45: The inherent emptiness of things. 

32:50: Avoiding the pitfalls of emptiness. 

34:30: The apparent self. 

38:00: Our relationship to changing the self. 

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Apr 27, 2020
Neurodharma
00:47:07

Throughout history people have sought the heights of human potential - to become as wise, strong, happy, and loving as any person can ever be. Call these peak experiences, sense of oneness, or enlightenment itself. And now, science is revealing how these remarkable ways of being seem to be based on equally remarkable changes in our own nervous system.

What do those individuals have in common, how did they reach that summit, and what can we learn from them? That's the subject of Rick's new book: Neurodharma: New Science, Ancient Wisdom, and Seven Practices of the Highest Happiness

Neurodharma comes out May 5th, and is now available for pre-order. Click here if you'd like to learn more.

New Sponsor: Join over a million people using BetterHelp, the world’s largest online counseling platform. Visit betterhelp.com/beingwell for 10% off your first month! 

Key Topics:

2:15: What is the upper bound of human potential, and why should we care?

5:30: Different ways of knowing ourselves

10:00: How can modern science contribute to personal growth?

15:00: How is the brain of an “enlightened” person different from our own?

20:00: The janas, and how they change the brain. 

24:00: The seven practices of the highest happiness. 

28:00: Experiencing the body as a whole. 

35:00: Balancing me and we. 

40:00: Egocentric and allocentric. 

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Apr 20, 2020
A Meditation for the Helpers
00:18:28

I want to express the profound gratitude I feel toward everyone who is serving others during this time of the Coronavirus pandemic. In particular, healthcare providers, first responders, and the whole ecosystem of helpers who have come together to support us all.

I've received a number of truly humbling requests to offer a guided practice aimed at supporting the inner strengths those providers need so desperately these days. This meditation focuses on cultivating a feeling of both acceptance and calm strength. I hope you find it helpful.

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New Book: If you're interested in Dr. Hanson's work, you'll love his new book Neurodharma. It explores the new science and ancient wisdom for being as wise and strong, happy and loving, as any person can ever be. It comes out May 5th, follow the link to pre-order. 

Apr 17, 2020
Overcoming Compassion Fatigue
00:31:33

How can we continue to support others when our own well has run dry? Today we're exploring practices for managing and overcoming both direct traumatic stress and compassion fatigue, or "secondary traumatic stress." 

New Sponsor: Join over a million people using BetterHelp, the world’s largest online counseling platform. Visit betterhelp.com/beingwell for 10% off your first month! 

Key Topics:

3:00: The anxiety, outrage, and overwhelm of this moment.

7:00: Finding refuge. 

12:00: Refuge and purpose in the collective experience. 

15:00: Surrendering to the moment as it is.

17:00: Opening to the experience and letting it go. 

22:00: Giving yourself permission to feel. 

26:00: "Want to" and "have to."

28:00: A message of gratitude. 

Sponsor Message: Hardwire lasting change into your mind and heart in just a few minutes a day  with Dr. Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price!

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Apr 13, 2020
Coping with Quarantine
00:35:49

Over the last month many people have been stuck at home - occasionally with people they'd rather not be around. Maintaining a healthy relationship can be a struggle under the best of times, let alone during times of stress. On this episode we explore how individuals and families can deal with the interpersonal stress that comes from being stuck together, and the sadness and loss that comes from being separated from things we love.

New Sponsor: Join over a million people using BetterHelp, the world’s largest online counseling platform. Visit betterhelp.com/beingwell for 10% off your first month! 

Key Topics:

3:00: The costs of sustained stress

4:40: Unique pressures placed on relationships during this time. 

8:00: Specific tools for maintaining a healthy relationship

15:00: How we’ve been supported by our circumstances until now.

17:15: Redefining ourselves during this time.

24:00: Seeing your own good purposes. 

26:00: Experiencing common humanity.

Sponsor Message: Hardwire lasting change into your mind and heart in just a few minutes a day  with Dr. Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price!

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Apr 06, 2020
Become a Better Friend to Yourself
00:53:10

It's often easier to be a good friend to others than to ourselves. Today we're exploring how to balance constructive and harmful self-criticism, move away from our "act," embrace change, manage feelings of worthlessness, and ultimately be a good friend to ourselves.

New Sponsor: Join over a million people using BetterHelp, the world’s largest online counseling platform. Visit betterhelp.com/beingwell for 10% off your first month! 

Key Topics:

3:15: A few ways to be kind to yourself.

8:15: Finding your key resources.

12:50: Useful vs. harmful self-criticism. 

15:00: Putting your past in perspective. 

20:15: Moving away from the “act.”

23:00: Finding optimal distance.

28:00: Ways to tune into your own goodness.

34:00: What to do when you don’t feel like a good person.

43:00: Narcissism vs. authentic feelings of goodness. 

46:00: Relating to the self as something that can change. 

50:00: Ego ideal

Sponsor Message: Hardwire lasting change into your mind and heart in just a few minutes a day  with Dr. Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price!

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Mar 30, 2020
The Gift of Presence
00:34:22

How can we use mindfulness practically during our everyday lives, and how can "presence" be a particularly valuable tool for women?

About Our Guest: Caroline Welch is the CEO and co-founder of the Mindsight Institute. Mindsight, a term coined by Dr. Dan Siegel, is our human capacity to perceive the mind of the self and others. It’s essentially a kind of focused attention that help us observe the working of our own mind, and helps get us off of the autopilot of ingrained behaviors and habitual responses.

Caroline's new book, The Gift of Presence: A Mindfulness Guide for Women, offers a scientifically inspired approach to a simple question: Is there a way for women to live with more calm amid the chaos? 

Sponsor Message: Hardwire lasting change into your mind and heart in just a few minutes a day  with Dr. Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price!

Support the Podcast: We're now on Patreon! If you'd like to support the podcast, follow this link.

Key Topics:

4:00: Aspects of mindfulness that may be particularly important for women.

10:00: Pivoting, and why mindfulness can be a valuable aid to making good choices. 

15:30: Do men and women experience presence differently? 

18:30: The importance of representation. 

21:45: Stories from the book that particularly stuck with Caroline. 

24:15: Multitasking and being “in the moment.”

27:00: Pace, and the right to slow down.

29:00: Regrets of the dying. 

32:00: A message to your younger self. 

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Mar 23, 2020
Fear in the Time of Coronavirus
00:46:42

We haven’t generally done episodes related to current events, but these events are challenging to ignore. The coronavirus pandemic has already placed a heavy toll on society – over a hundred thousand people have already been sick, thousands are dead, businesses, schools, and recreational events have closed, and there's been substantial economic turmoil.

Today we’re exploring how to cope with the natural fears that arise during challenging times, the difference between useful and harmful anxiety, and how we can grow the inner strengths we need to thrive when things get tough.

New Sponsor: Join over a million people using BetterHelp, the world’s largest online counseling platform. Visit betterhelp.com/beingwell for 10% off your first month! 

Key Topics:

4:50: Rick’s approach to this moment.

6:00: Claiming your agency.

10:40: Useful anxiety vs. harmful anxiety.

13:45: What makes something uniquely scary.

18:15: Finding, sometimes not particularly useful, ways to express agency.

22:30: How to start determining which form of anxiety you’re experiencing.

25:00: Three ways to work with excessive negative rumination.

28:30: Tools for managing needless anxiety.

33:00: Recognizing privilege while working through survivor’s guilt. 

36:30: Anger and the sadness underneath it.

Sponsor Message: Hardwire lasting change into your mind and heart in just a few minutes a day  with Dr. Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price!

Support the Podcast: We're now on Patreon! If you'd like to support the podcast, follow this link.

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Mar 16, 2020
Healing Trauma with Dr. Peter Levine
00:45:33

Dr. Peter Levine, a legendary expert on the subject of healing trauma, joins Dr. Rick Hanson and Forrest to discuss the power trauma holds over the body, how we can truly connect with others, and simple practices for calming fear and unwinding from trauma. 

Dr. Levine has worked in the field of stress and trauma for over 40 years and is the creator of Somatic Experiencing. He is also the author of the best-selling, classic book on trauma Waking the Tiger. He’s authored and co-authored several other fantastic books including Healing Trauma, In an Unspoken Voiceand Trauma and Memory.

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Sponsor Message: We're now on Patreon! If you'd like to support the podcast, follow this link.

Timestamps:

03:06: The power of trauma on the body.

13:36: The role of the practitioner during therapy.

19:32: Learning empathetic attunement. 

25:39: What can people who carry trauma, but aren’t seeing anyone for it, do on their own to release it?

34:45: "Big-T" vs. "little-t" trauma

Mar 09, 2020
Childhood Trauma with Dr. Bruce Perry
00:46:36

Dr. Bruce Perry joins Dr. Hanson and Forrest to discuss the incredible impact of childhood experiences, the fuzzy distinction between trauma and stress, and what we can do to heal from those experiences. 

As with all of our episodes dealing with trauma and traumatic experiences, please approach this material with care for yourself in mind. There are specific descriptions during the episode of neglect and abuse, including that perpetrated upon children.

Sponsor Message:  We're now on Patreon, and we've made this week's expanded show notes available for free

About Our Guest:

Dr. Perry is one of the world’s leading experts on childhood trauma, and his clinical research and practice focuses on examining the long-term effects of trauma in children, adolescents, and adults. 

He is the Senior Fellow of The ChildTrauma Academy, and a Professor at the Feinberg School of Medicine at Northwestern University in Chicago and the School of Allied Health at La Trobe University in Melbourne, Australia. Dr. Perry is also the author, with Maia Szalavitz, of The Boy Who Was Raised As A Dog, a bestselling book based on his work with maltreated children, and Born For Love: Why Empathy is Essential and Endangered.

Key Topics:

02:20: Why do early experiences have such a long-term impact?

06:10: What makes something traumatic rather than being merely stressful?

11:00: Summary of the material so far.

15:50: The Neurosequential Model of Therapeutics.

24:50: Respecting someone's developmental phase.

29:00: Practical examples of treatment for childhood traumas.

36:50: Self-help approaches to healing old trauma.

42:00: A message to your younger self.

Sponsors:

Reset and rebalance with Recess, a sparkling water infused with hemp extract and adaptogens. Take 15% off your first order by using code BEINGWELL at checkout.

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Mar 02, 2020
Facing Challenging Experiences
00:42:01

How can we better resource ourselves to face the challenging, even traumatic, experiences that lie in our past?

New Sponsor: Join over a million people using BetterHelp, the world’s largest online counseling platform. Visit betterhelp.com/beingwell for 10% off your first month! 

Key Topics:

03:45: The necessity of eventually contacting trauma material in order to heal.

06:50: Challenges, resources, and vulnerabilities. 

11:20: Key resources for facing challenging experiences. 

16:15: Courage and self-worth.

22:00: General resources for disengaging from activation.

28:00: Contacting challenging material safely.

36:20: The nature of all experiences. 

Sponsor Message: Hardwire lasting change into your mind and heart in just a few minutes a day  with Dr. Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price!

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Feb 24, 2020
How to Build Habits with Charles Duhigg
00:32:29

We all want to build good habits, but doing so is often easier said than done. Charles Duhigg joins the podcast to help us learn how to do just that.

About Our Guest: Charles is the author of The Power of Habit, a classic bestseller about the science of habit formation in our lives, companies and societies, and Smarter Faster Better, which focuses on the science of productivity. He was a reporter at the New York Times for a decade, where he was part of a team that won a  Pulitzer prize for explanatory reporting in 2013.

If you'd like to hear more from Charles, you can listen to his wonderful podcast How To! with Charles Duhigg.

New Sponsor: Join over a million people using BetterHelp, the world’s largest online counseling platform. Visit betterhelp.com/beingwell for 10% off your first month! 

Key Topics:

01:19: What got you into the study of habits?

03:30: How can we change our habits?

11:56: Is there a difference between how we change internal habits vs. external ones?

18:40: You've been around a lot of very happy, successful people. You've also been around a lot of very successful people who aren't happy. What are the key differences between the two groups? 

25:13: A message to your younger self.

Sponsor Message: Hardwire lasting change into your mind and heart in just a few minutes a day  with Dr. Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price!

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Feb 17, 2020
Becoming Friendly and Fearless in Relationships
00:47:52

In our important relationships at home and at work, we need to respect the needs of others while also sticking up for our own. Dr. Daniel Ellenberg joins us today to explore how we can grow the lasting inner resources that allow us to do just that, and ultimately become both “friendly” and “fearless.”

About Our Guest: Daniel has been a practicing marriage and family therapist for over 30 years, and is the co-founder of Relationships That Work, and the founder and director of Strength With Heart men’s groups.

New Sponsor: Join over a million people using BetterHelp, the world’s largest online counseling platform. Visit betterhelp.com/beingwell for 10% off your first month! 

Key Topics:

2:25: What does it mean to be friendly and fearless.

5:05: “Fear less.”

6:20: Conflating social and physical fear.

9:25: Bringing more awareness into interpersonal conflict.

11:45: Increasing the space between stimulus and response. 

13:35: Inter- vs. Intra-personal skills.

15:00: Finding the pause. 

19:50: Finding sensitivity, kindness, and warmth in a conflict. 

22:15: Loving at will. 

24:00: Men, anger, and vulnerability.

28:30: Truly showing interest in others. 

31:20: Giving the gift of not fearing others.

33:00: Changing our self-concept.

40:50: A message to our younger self. 

Sponsor Message: Hardwire lasting change into your mind and heart in just a few minutes a day  with Dr. Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price!

Support the Podcast: We're now on Patreon! If you'd like to support the podcast, follow this link.

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Feb 10, 2020
Working with Grief with Dr. Joanne Cacciatore
00:45:35

There are some emotions that are so deeply tied to the human experience that it’s impossible to avoid them. One of these is grief, which we have yet to discuss in detail on the podcast. On this episode we’re changing that, and have the pleasure of welcoming Dr. Joanne Cacciatore to the podcast to explore how we can bear the unbearable, and heal the trauma associated with grief.

As with all of our episodes associated with traumatic experiences, please be kind to yourself. Be aware that the material explored here includes descriptions of traumatic events - including bereavement.

Dr. Cacciatore is an Associate professor at Arizona State University and founder of the MISS foundation, a volunteer based organization providing counseling, advocacy, research, and education services to families experiencing the death of a child.

Dr. Cacciatore is also the author of Bearing the Unbearable: Love, Loss, and the Heartbreaking Path of Grief. Her research has been published in a number of peer reviewed journals, and she’s been featured in the New York Times, Boston Globe, CNN, NPR, and the Los Angeles Times.

If you’d like to support the MISS Foundation, you can make donations to their Selah Carefarm here. Dr. Cacciatore and the MISS Foundation offer a variety of wonderful resources, including:

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Timestamps:

03:30: Joanne's journey. 

11:39: How can we accept and make space for our positive moments even during times of intense suffering?

16:10: Developing resources to cope with challenging emotions.

17:48: Ways to bear the unbearable. 

24:42: Trauma and grief. 

34:59: Working with anger. 

41:02: If you could speak to a younger version of yourself, what would you say?

Feb 03, 2020
Just One Thing: 5% More
00:03:19

On this short episode, Dr. Shauna Shapiro shares the most important thing she does, each day, for her own well-being.  

Shauna's newest book Good Morning, I Love You: Mindfulness and Self-Compassion Practices to Rewire Your Brain for Calm, Clarity, and Joy is now available.

If you'd like to continue to receive these Just One Thing episodes, you can now support the podcast on Patreon! Follow the link to learn more and sign up. 

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Jan 31, 2020
Growing Compassion And Mindfulness
00:45:56

Dr. Shauna Shapiro, clinical psychologist, author and internationally recognized expert in mindfulness and self-compassion, joins Rick to discuss how we can grow and include compassion alongside mindfulness.

About Our Guest: Dr. Shapiro is a professor at Santa Clara University and has published over 150 papers and three critically acclaimed books, translated into 16 languages. Her TEDx Talk, The Power of Mindfulness, has been viewed over a million times.

Her newest book Good Morning, I Love You: Mindfulness and Self-Compassion Practices to Rewire Your Brain for Calm, Clarity, and Joy is now available.

Follow these links to find Shauna's Website l Instagram l Facebook

Sponsor Message: Hardwire lasting change into your mind and heart in just a few minutes a day  with Dr. Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price!

Support the Podcast: We're now on Patreon! If you'd like to support the podcast, follow this link.

Key Topics:

07:34: Shauna's personal story.

12:26: Strengths and traits that support mindfulness.

14:21: The attitudes we should build.

21:32: “Good morning, I love you.”.

23:31: A practice of mindfulness.

28:19: Working through self-criticism. 

32:56: What can people do practically if they're feeling helpless about the state of the world?

36:59: Applying mindfulness in the day-to-day.

41:06: How do you keep growing every day?

43:16: A message to your younger self

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Jan 27, 2020
Just One Thing: Set Your Intention
00:02:40

Sometimes it's nice to have just one thing to focus on: a simple theme each week to reflect on and be inspired by. On this short episode Dr. Kelly McGonigal shares the most important thing she does, each day, for her own well-being.

If you'd like to start making real, positive changes to your brain and your life, but you don't have a lot of extra time, then you may want to check out Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price.

Sign-up for Just One Thing from Dr. Rick Hanson here, and receive more simple practices for greater well-being.

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Jan 24, 2020
The Joy of Movement with Dr. Kelly McGonigal
00:48:39

We all know that exercise is good for us, but that doesn't always make it easy to do. Dr. Kelly McGonigal joins Dr. Hanson and Forrest to share some of the surprising benefits of activity, and how to find ease and joy in movement.

About Our Guest: Dr. McGonigal is a health psychologist, lecturer at Stanford University, and award-winning science writer.  She is the author of several wonderful books, including the international bestseller The Willpower Instinct, The Upside of Stress, and her newest book The Joy of Movement: How exercise helps us find happiness, hope, connection, and courage.

Today we explore:

  • How movement draws us into social connection.
  • The lasting biological benefits of any movement practice.
  • How to access willpower and align with our values.

Sponsor Message: Hardwire lasting change into your mind and heart in just a few minutes a day  with Dr. Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price!

Support the Podcast: We're now on Patreon! If you'd like to support the podcast, follow this link.

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Timestamps:

01:13: Movement as a cure for loneliness.

12:48: How can movement help us express agency?

18:40: Moving past blocks around exercise.

23:31: Why is it that people tend to struggle with sticking with exercise, and what can we do about it?

28:56: How can we work toward success?

33:50: How can people work with their internal inhibitions related to movement?

38:26: Bringing conscious movement to the rest of our day.

43:33: A message to your younger self.

Jan 20, 2020
Just One Thing: Love Yourself
00:02:39

Sometimes it's nice to have just one thing to focus on: a simple theme each week to reflect on and be inspired by. On this short episode Jack Kornfield shares the most important thing he does, each day, for his own well-being.

Sign-up for Just One Thing from Dr. Rick Hanson here, and receive more simple practices for greater well-being.

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Sponsor Offer:

If you'd like to start making real, positive changes to your brain and your life, but you don't have a lot of extra time, then you may want to check out Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price.

Jan 17, 2020
Jack Kornfield on Mindful Awareness
00:57:03

Jack Kornfield, one of the key teachers who introduced Buddhist mindfulness practice to the West, joins Rick and Forrest to discuss practice, mindful awareness, and how to view reality altogether.

Jack is the co-founder of the Insight Meditation Society in Massachusetts, and the Spirit Rock Center in Woodacre, California. His books have been translated into 20 languages and sold more than a million copies. His most recent book is No Time Like the Present: Finding Freedom, Love, and Joy Right Where You Are.

If you'd like to learn more about Jack's mindfulness teacher training with Tara Brach, follow this link.

New Sponsor: Join over a million people using BetterHelp, the world’s largest online counseling platform. Visit betterhelp.com/beingwell for 10% off your first month! 

Key Topics:

01:25: What was it like to go to Southeast Asia in the 1970’s and be a monk?

12:20: When you emptied out everything, was love still there?

22:10: Integrating your teachings into the day-to-day.

27:47: When you find yourself stuck in a certain headspace, what do you do to get yourself out of that?

34:08: What draws your heart?

43:16: Bearing the state of the world.

49:44: If you could back in time and tell yourself one thing, what would that be?

Sponsor Message: Hardwire lasting change into your mind and heart in just a few minutes a day  with Dr. Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price!

Support the Podcast: We're now on Patreon! If you'd like to support the podcast, follow this link.

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Jan 13, 2020
Just One Thing: Don't Leave Yourself Out
00:03:10

Sometimes it's nice to have just one thing to focus on: a simple theme each week to reflect on and be inspired by. On this short episode Dr. Tina Bryson shares the most important thing she does, each day, for her own well-being.

Sign-up for Just One Thing from Dr. Rick Hanson here, and receive more simple practices for greater well-being.

If you'd like to start making real, positive changes to your brain and your life, but you don't have a lot of extra time, then you may want to check out Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price.

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Jan 10, 2020
The Power of Showing Up with Dr. Tina Bryson
00:56:23

Dr. Tina Payne Bryson joins Dr. Hanson and Forrest to share how we can become better friends, parents, and people. 

About our Guest: Dr. Bryson is the bestselling author of The Whole Brain Child, No-Drama Discipline, and The Yes Brain. She’s also the co-author of a new book The Power of Showing Up: How Parental Presence Shapes Who Our Kids Become and How Their Brains Get Wired with Dr. Daniel Siegel.

Tina's website | Facebook | Twitter | Instagram | LinkedIn

Sponsor Offer: For over 35 years, Dr. Rick Hanson has taught thousands of people how to feel less stressed, have more fulfilling relationships, and find a deep sense of self-worth. He's now sharing the lessons of a lifetime in one step-by-step, down-to-earth online program: The Foundations of Well-Being.

If you’d like to learn more about the Foundations Program, follow this link. Use the code BEINGWELL at checkout for 10% off the purchase price.

Key Topics:

03:45: Why focus on “showing up?”

08:27: Why is it so important to be “predictable?”

13:01: The 4 S’s.

21:02: How do you respond to parents who hear your information and realize they handled their kids poorly?

29:19: Describing what it means to be “Soothed” and “Secure”

35:27: For those who were in imperfect environments growing up, how can they become more securely attached as adults?

40:12: How can we approach people who aren’t equally good to us?

 49:12: What would you tell a younger version of yourself?

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Jan 06, 2020
A Year of Well-Being
00:43:12

On the final episode of 2019, Forrest and Dr. Hanson discuss their favorite episodes from the last year, what they've learned, and their resolutions for 2020.

Sponsor Offer: For over 35 years, Dr. Rick Hanson has taught thousands of people how to feel less stressed, have more fulfilling relationships, and find a deep sense of self-worth. He's now sharing the lessons of a lifetime in one step-by-step, down-to-earth online program: The Foundations of Well-Being.

If you’d like to learn more about the Foundations Program, follow this link. Use the code BEINGWELL at checkout for 10% off the purchase price.

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Timestamps:

5:30: Who Am I?

15:00: Differentiating parts from the whole.

19:20: Guest experts and interviews.

27:00: What truly changes the brain.

29:20: Resolutions for the new year. 

Dec 30, 2019
Recovering from a Relationship with a Narcissist
00:47:04

Emotionally abusive relationships are sadly very common. Today Dr. Hanson and Forrest explore a subset of those relationships with Dr. Rhonda Freeman, who shares her own journey to recovery from a toxic relationship with a malignant narcissist.

Dr. Freeman is a clinical neuropsychologist. She works with patients diagnosed with neurological conditions, and focuses much of her work on helping people who were involved in toxic or abusive relationships. She is also the founder of Neuroinstincts, and writes for Psychology Today and the Huffington Post, among others.

Sponsor Offer: For over 35 years, Dr. Rick Hanson has taught thousands of people how to feel less stressed, have more fulfilling relationships, and find a deep sense of self-worth. He's now sharing the lessons of a lifetime in one step-by-step, down-to-earth online program: The Foundations of Well-Being.

If you’d like to learn more about the Foundations Program, follow this link. Use the code BEINGWELL at checkout for 10% off the purchase price.

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Timestamps:

02:13: Differences between sociopathy, narcissism, and psychopathy.

04:48: How do sociopathy and narcissism interact?

08:01: Subtle signs of malignant narcissism.

11:12: What kept you in this type of relationship, despite the warning signals?

15:18: Releasing a trauma bond.

23:30: Helping yourself heal.

33:08: Differences between working with a mild and malignant narcissist.

42:14: A message to your younger self.

Dec 23, 2019
Just One Thing: Accept What Is
00:04:42

Dr. Alex Korb shares the most important thing he does, each day, for his own well-being.

Sign-up for Just One Thing from Dr. Rick Hanson here, and receive more simple practices for greater well-being.

Sponsor Offer: For over 35 years, Dr. Rick Hanson has taught thousands of people how to feel less stressed, have more fulfilling relationships, and find a deep sense of self-worth. He's now sharing the lessons of a lifetime in one step-by-step, down-to-earth online program: The Foundations of Well-Being.

If you’d like to learn more about the Foundations Program, follow this link. Use the code BEINGWELL at checkout for 10% off the purchase price.

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Dec 20, 2019
Depression and the Brain
00:40:54

Dr. Alex Korb joins the podcast to explore the relationship between depression and the brain, including practical tools for intervening during a depressive episode.

Dr. Korb is the author of The Upward Spiral: Using Neuroscience to Reverse the Course of Depression, One Small Change at a Time. He’s studied the brain for over 15 years, and later earned his Ph.D. in neuroscience from UCLA. He’s also published over a dozen peer-reviewed journal articles on depression, neuromodulation and other topics.

Support the Podcast: We're on Patreon! If you'd like to support the podcast, follow this link.

Key Topics:

02:30: Do we really care about how others feel?

07:14: Coming to terms with not being able to do everything.

13:15: How does depression work in the brain?

21:20: What is an “upward spiral” or “downward spiral?"

29:54: Have you ever experienced depression?

31:07: Key traits for a happy life.

Overcome Anxiety:  Let go of anxiety and grow a greater sense of calm strength with Rick's Dealing with Anxiety program, which offers 5 powerful practices for managing stress and worries. Save 10% with coupon code BEINGWELL.

Sponsors:

Reset and rebalance with Recess, a sparkling water infused with hemp extract and adaptogens. Take 15% off your first order by using code BEINGWELL at checkout.

Join over a million people using BetterHelp, the world’s largest online counseling platform. Visit betterhelp.com/beingwell for 10% off your first month! 

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Dec 16, 2019
Just One Thing: Check Your Assumptions
00:07:47

Liz Fosslien shares the most important thing she does, each day, for her own well-being.

Sign-up for Just One Thing from Dr. Rick Hanson here, and receive more simple practices for greater well-being.

If you'd like to start making real, positive changes to your brain and your life, but you don't have a lot of extra time, then you may want to check out Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price.

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Dec 13, 2019
How to Deal with Emotions in the Workplace with Liz Fosslien
00:51:04

The modern workplace can be an emotional minefield. For most of us, about a third of our lives will be spent at work. Learning how to work with and manage our internal lives, including our emotions, in that setting is a huge part of becoming a happy, healthy, emotional intelligent human.

On this episode Forrest is joined by the Wall Street Journal best-selling co-author and illustrator of No Hard Feelings: The Secret Power of Embracing Emotions at Work, Liz Fosslien. Liz is also the Head of Content and Editorial at Humu, a company that uses behavioral science to make work better.

Sponsor Offer: For over 35 years, Dr. Rick Hanson has taught thousands of people how to feel less stressed, have more fulfilling relationships, and find a deep sense of self-worth. He's now sharing the lessons of a lifetime in one step-by-step, down-to-earth online program: The Foundations of Well-Being.

If you’d like to learn more about the Foundations Program, follow this link. Use the code BEINGWELL at checkout for 10% off the purchase price.

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Timestamps:

01:52: Why focus on emotions in the workplace?

06:12: Why you should be less passionate about work.

12:10: Shifting workplace culture.

15:48: Establishing and maintaining healthy boundaries.

22:32: Useful and not-useful emotions.

25:54: The importance of “psychological safety.”

31:45: Managing unusual power dynamics.

38:31: What is “forced positivity,” and is it problematic?

42:20: A message to her younger self.

Dec 09, 2019
Just One Thing: Care Fully
00:06:32

Sometimes it's nice to have just one thing to focus on: a simple theme each week to reflect on and be inspired by. On this short episode, Marc Lesser, Forrest, and Dr. Rick Hanson share the most important things they do, each day, for their own well-being.

If you'd like to start making real, positive changes to your brain and your life, but you don't have a lot of extra time, then you may want to check out Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price.

Sign-up for Just One Thing from Dr. Rick Hanson here, and receive more simple practices for greater well-being.

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Dec 06, 2019
Bringing Mindfulness into the Workplace
00:35:38

There’s a natural tendency to view different elements of our lives as being unique and distinct from one another: what we do at home, or what we do as part of our personal growth journey, is somehow fundamentally different from what we do at work. So what can we do, both as individuals and a collective, to bring those same mindful traits into the workplace?

That's the question we explore today with Marc Lesser, founding CEO of the Search Inside Yourself Leadership Institute.

Sponsor Offer: For over 35 years, Dr. Rick Hanson has taught thousands of people how to feel less stressed, have more fulfilling relationships, and find a deep sense of self-worth. He's now sharing the lessons of a lifetime in one step-by-step, down-to-earth online program: The Foundations of Well-Being.

If you’d like to learn more about the Foundations Program, follow this link. Use the code BEINGWELL at checkout for 10% off the purchase price.

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Timestamps:

01:01: From Zen to NYU.

03:27: Stories from the Zen kitchen.

08:51: Compressing “big” lessons into understood words.

11:32: Does “no-gaining mind” work in a capitalist context?

18:08: What moves you from your home base?

20:23: What is the benefit of having more mindful leaders?

23:35: Critiques of mindfulness.

27:30: The most common questions, and most powerful tools.

32:04: If you could go back in time and tell yourself something, what would you say?

Dec 02, 2019
How to Get the Most Out of Therapy
00:48:08

Dr. Hanson and Forrest continue their conversation on therapy with a discussion ranging from how to pay for it to getting the most out of what happens in the room.

As a practicing clinician for over 30 years, Rick's had a lot of people wander through his office. Some of them grew more from the experience than others, and there were some common traits - both on their side and on mine - that tended to lead to the process being particularly beneficial...or particularly not. Today we’re exploring that, alongside a host of other topics.

Sponsor Offer: For over 35 years, Dr. Rick Hanson has taught thousands of people how to feel less stressed, have more fulfilling relationships, and find a deep sense of self-worth. He's now sharing the lessons of a lifetime in one step-by-step, down-to-earth online program: The Foundations of Well-Being.

If you’d like to learn more about the Foundations Program, follow this link. Use the code BEINGWELL at checkout for 10% off the purchase price.

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Timestamps:

02:20: How do you find a therapist?

05:09: What is an “agency”?

06:21: Determining if a therapist is a good fit.

11:06: Affording therapy.

23:00: Managing the experiences of shame associated with seeking help.

29:52: What can someone do to get the most out of therapy?

38:01: Common pitfalls.

Nov 25, 2019
How to Start Therapy
00:47:06

This is the first of two episodes dedicated to a topic near and dear to Dr. Hanson's heart: therapy. Today we're exploring how to start therapy, including different therapy modalities and how to approach seeking out a therapist to work with.

Of course, therapy can be profoundly helpful for acute issues – for instance, the tendencies a person might have related to our series on pathology. But what gets lost sometimes in our general social conversation around therapy is how useful it can be as a general tool for personal exploration and inquiry.

Sponsor Offer: For over 35 years, Dr. Rick Hanson has taught thousands of people how to feel less stressed, have more fulfilling relationships, and find a deep sense of self-worth. He's now sharing the lessons of a lifetime in one step-by-step, down-to-earth online program: The Foundations of Well-Being.

If you’d like to learn more about the Foundations Program, follow this link. Use the code BEINGWELL at checkout for 10% off the purchase price.

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Timestamps:

04:08: What does therapy look like in real life?

09:34: Different kinds of licenses and what they do.

13:50: Reasons people might go to therapy.

24:38: The traits of good therapists.

35:51: What are the different kinds of therapy?

43:50: Recap

Nov 18, 2019
Just One Thing: Live With Intention
00:02:52

On this short episode, Lori Gottlieb shares the most important thing she does, each day, for her own well being. 

Lori Gottlieb is a New York Times bestselling author, nationally recognized journalist, and weekly “Dear Therapist” columnist for The Atlantic. Her new book Maybe You Should Talk to Someone: A Therapist, Her Therapist, and Our Lives Revealed has rapidly become one of my favorites.

Sign-up for Just One Thing from Dr. Rick Hanson here, and receive more simple practices for greater well-being.

If you'd like to start making real, positive changes to your brain and your life, but you don't have a lot of extra time, then you may want to check out Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price.

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Nov 15, 2019
Embracing Therapy with Lori Gottlieb
00:37:59

Psychotherapist and New York Times bestselling author Lori Gottlieb joins the show to explore the therapeutic process, the gifts and challenges of being a therapist in therapy, and why you should consider talking to someone.

Lori Gottlieb is a New York Times bestselling author, nationally recognized journalist, and weekly “Dear Therapist” columnist for The Atlantic. Her new book Maybe You Should Talk to Someone: A Therapist, Her Therapist, and Our Lives Revealed has rapidly become one of my favorites.

Maybe You Should Talk to Someone is a deeply personal, yet universal, tour of what it means to be human. It examines the truths and fictions we tell ourselves and others as we teeter on the tightrope between love and desire, meaning and mortality, guilt and redemption, terror and courage, hope and change.

If you'd like to start making real, positive changes to your brain and your life, but you don't have a lot of extra time, then you may want to check out Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price.

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Timestamps:

01:25: The challenges of seeing our own difficulties.

03:04: Going back to being a "client."

05:56: Accessing our deeper, younger layers.

10:35: How we can exit a repetitive cycle.

12:42: Shame and self-punishment.

14:22: Relating to your present, past, and future.

17:23: Taking charge of your own learning and growth process.

18:20: How has being in therapy affected your own therapy practice?

20:07: Loneliness, isolation, and gender differences in therapy.

30:40: Overcoming shame around therapy.

33:04: When someone’s in therapy, what can they do to get the most out of it?

34:22: If you could back in time and say something to a younger version of yourself, what would it be?

Nov 11, 2019
Just One Thing: Choose Again
00:02:09

Gabrielle Bernstein shares the most important thing she does, each day, for her own well being. 

Gabby is the #1 New York Times bestselling author of seven books including her newest: Super Attractor: Methods for Manifesting a Life beyond Your Wildest Dreams. She’s been named a “new thought leader” by Oprah on her show SuperSoul Sunday, and been featured on a wide variety of media outlets, including ELLE and The Today Show.

Super Attractor is a journey of remembering where your true power lies. If you'd like to learn more about Super Attractor, follow this link.

Sign-up for Just One Thing from Dr. Rick Hanson here, and receive more simple practices for greater well-being.

If you'd like to start making real, positive changes to your brain and your life, but you don't have a lot of extra time, then you may want to check out Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price.

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Nov 08, 2019
Gabrielle Bernstein on Anxiety, Outrage, and Claiming Your Purpose
00:48:53

Gabrielle Bernstein joins the show to discuss the fear that stops us from being who we truly are, anxiety and moral outrage, and how to become a Super Attractor.

Gabby is the #1 New York Times bestselling author of seven books including The Universe Has Your Back, Spirit Junky, and her newest book Super Attractor: Methods for Manifesting a Life beyond Your Wildest Dreams. She’s been named a “new thought leader” by Oprah on her show SuperSoul Sunday, and been featured on a wide variety of media outlets, including ELLE and The Today Show.

Super Attractor is a journey of remembering where your true power lies. If you'd like to learn more about Super Attractor, follow this link.

Sponsor Offer: For over 35 years, Dr. Rick Hanson has taught thousands of people how to feel less stressed, have more fulfilling relationships, and find a deep sense of self-worth. He's now sharing the lessons of a lifetime in one step-by-step, down-to-earth online program: The Foundations of Well-Being.

If you’d like to learn more about the Foundations Program, follow this link. Use the code BEINGWELL at checkout for 10% off the purchase price.

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Timestamps:

01:03: Relating to the pressure to perform.

05:52: Key blocks to becoming a Super Attractor.

07:38: The role of fear, and our addiction to it.

09:24: Are we afraid of feeling good?

14:28: What can someone do if they want to move into the mindset of wanting to be more happy, despite the current struggles they’ve encountered?

17:36: What does the line look like between “wise effort” and “manic manifester”?

20:32: Could you share a time recently where you dropped out of alignment, and how you got back into it?

32:40: Moral anger, appropriate outrage, and building a safe container.

42:53: Moving into a stance of appreciation even when things are hard.

44:32: If you could go back in time and tell a younger version of yourself anything, what would it be?

Nov 04, 2019
Relating to Trauma with Dr. James Gordon
00:25:00

In the second part of our conversation with Dr. James Gordon, we focus on caregiver fatigue, helplessness, and unwinding from trauma at the collective level.

Dr. Gordon is founder and executive director of the nonprofit Center for Mind-Body Medicine. For more than 25 years. His latest book, The Transformation: Discovering Wholeness and Healing After Trauma, guides us step by step in a comprehensive evidence-based program to reverse the psychological and biological damage that trauma causes - bringing together the latest scientific research, 50 years of clinical experience, timeless wisdom, and inspiring stories.

If you'd like to support the Center for Mind-Body Medicine, please follow this link to donate.

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Timestamps:

02:00: Staying free inside your own mind.

07:17: Managing care-giver fatigue.

11:09: How do you deal with anger?

17:52: If you could go back in time and tell a younger version of yourself something, what would that be?

21:06: What’s the most important thing you do, each day, for your own well being?

Oct 31, 2019
Recovering From Trauma with Dr. James Gordon
00:30:56

Most people will experience some form of trauma during their lives. Today we explore what we can do to recover from those experiences with a world-class expert on the subject: Dr. James Gordon.

Dr. Gordon is a Harvard-educated psychiatrist, and internationally recognized expert on using self-awareness, self-care, and group support to heal population-wide psychological trauma. He is founder and executive director of the nonprofit Center for Mind-Body Medicine.

His latest book, The Transformation: Discovering Wholeness and Healing After Trauma, guides us step by step in a comprehensive evidence-based program to reverse the psychological and biological damage that trauma causes - bringing together the latest scientific research, 50 years of clinical experience, timeless wisdom, and inspiring stories.

If you'd like to support the Center for Mind-Body Medicine, please follow this link to donate.

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Timestamps:

03:04: The Transformation

09:21: The physiological impacts of trauma.

14:53: Recovering from traumatic events.

Oct 28, 2019
Nurturing a Lonely Heart
00:32:40

In part two of Dr. Hanson and Forrest's conversation on Loneliness, they move on to the practical question of what we can do in our lives to overcome experiences of loneliness, and deepen our connection with other people.

This is covered by Rick’s “three point plan” for loneliness, which includes:

  • Taking action
  • Cultivating compassion in ourselves
  • Internalizing readily available social supplies

Sponsor Offer: For over 35 years, Dr. Rick Hanson has taught thousands of people how to feel less stressed, have more fulfilling relationships, and find a deep sense of self-worth. He's now sharing the lessons of a lifetime in one step-by-step, down-to-earth online program: The Foundations of Well-Being.

If you’d like to learn more about the Foundations Program, follow this link. Use the code BEINGWELL at checkout for 10% off the purchase price.

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Timestamps:

00:53: The "three point plan."

02:54: Taking action.

08:03: Cultivating compassion.

17:02: Internalizing social supplies.

23:58: What are the roots of loneliness?

Oct 21, 2019
Just One Thing: Scan Your Body
00:02:40

Sometimes it's nice to have just one thing to focus on: a simple theme each week to reflect on and be inspired by. On this short episode, Vidyamala Burch shares the most important thing she does, each day, for her own well-being.

If you'd like to start making real, positive changes to your brain and your life, but you don't have a lot of extra time, then you may want to check out Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price.

Sign-up for Just One Thing from Dr. Rick Hanson here, and receive more simple practices for greater well-being.

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Oct 18, 2019
A Way to Manage Chronic Pain
00:42:53

Dr. Rick Hanson and Forrest speak with Vidyamala Burch, co-founder of Breathworks, which offers mindfulness-based approaches to living well with chronic pain, illness or stress. The organization grew out of her own experience with chronic pain as a partial paraplegic, and adapts principles from Mindfulness-based Stress Reduction and Mindfulness-based Cognitive Therapy.

Click here if you'd like to give to the Breathworks Foundation, the charitable wing of Breathworks.

If you'd like to start making real, positive changes to your brain and your life, but you don't have a lot of extra time, then you may want to check out Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price.

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Timestamps:

00:58: Vidyamala's story.

04:55: The story behind Breathworks' approach.

12:08: Basic techniques and practices Breathworks teaches.

15:51: Why doesn't mindfulness make pain worse? Why would I want to be mindful of my pain?

19:20: The power of fully coming into an experience of self.

26:58: General advice for managing chronic pain. 

32:45: How to keep going through the bad days. 

38:20: Recap

Oct 14, 2019
Understanding Your Developmental Story
00:09:18

On this short episode, Forrest shares his personal journey with loneliness as a young person - and the importance of developing a coherent developmental narrative. 

We've spent many episodes on this podcast discussing the importance of childhood experiences. We may understand this in a general sense, but things can get a lot trickier when it comes time to put our own story together. Part of the process of becoming a mentally healthy person is creating a coherent narrative about how we became the way we are. 

This allows us to put our current traits in their proper perspective, while also putting us back in touch with our deep nature. Sometimes it's possible to see a disconnect between the person we are now and the things that brought us joy as a young person. Reclaiming that deep nature can be a major source of increased well-being as an adult.

If you'd like to start making real, positive changes to your brain and your life, but you don't have a lot of extra time, then you may want to check out Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price.

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Oct 11, 2019
Never Alone, Still Lonely
00:32:40

Dr. Hanson and Forrest explore how we can be surrounded by other people, and still feel alone. They cover the genetic and developmental roots of loneliness, and how loneliness can creep into even our most connected, important relationships.

During our ongoing series on “Who Am I,” we’ve explored psychological conditions of various kinds – many of which are stigmatized and pathologized. You can find them in the DSM - the Diagnostic and Statistical Manual of Mental Disorders, which is the primary diagnostic tool published by the American Psychiatric Association.

It’s worth noting that there are a lot of very unpleasant parts of life that no reasonable person would categorize as “disorders.” For instance, there’s no DSM entry for sadness or loneliness. Or frustration, rage, general lack of fulfillment, and so on. There’s a real risk sometimes of over-medicalizing perfectly normal parts of the human experience. Today we're focusing on one of those parts: feelings of loneliness. 

If you'd like to start making real, positive changes to your brain and your life, but you don't have a lot of extra time, then you may want to check out Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price.

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Oct 07, 2019
Just One Thing: Live the Life You Love
00:02:07

Sometimes it's nice to have just one thing to focus on: a simple theme each week to reflect on and be inspired by. On this short episode, Dr. Jennie Rosier shares the most important thing she does, each day, for her own well-being.

If you'd like to start making real, positive changes to your brain and your life, but you don't have a lot of extra time, then you may want to check out Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price.

Sign-up for Just One Thing from Dr. Rick Hanson here, and receive more simple practices for greater well-being.

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Oct 03, 2019
Discovering Your Attachment Style
00:49:30

Attachment theory is one of the most influential frameworks in psychology for understanding how people behave in their relationships with others. In this episode, Forrest and Dr. Jennie Rosier explore what attachment theory is, how we can identify our attachment style, and what we can do to build a healthier relationship with our own style and that of others.

Dr. Jennie Rosier is an Associate Professor of Communication Studies at James Madison University, the director of The Relationships, Love, & Happiness Project, and the author of two books: Make Love, Not Scrapbooks, and Finding the Love Guru in You. She focuses much of her teaching and research on the communication skills needed to maintain healthy romantic and parent-child relationships.

Dr. Rosier's Adult Attachment Series

If you'd like to start making real, positive changes to your brain and your life, but you don't have a lot of extra time, then you may want to check out Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price.

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Timestamps:

01:05: A summary of attachment theory.

04:15: The attachment styles.

08:26: What do these styles look like practically in relationship?

17:08: How can people self-diagnose what their attachment style is?

20:13: Can you attach yourself to different care-givers differently?

26:22: Are any of these attachment styles more compatible with any of the other styles?

31:46: What can someone do to work with their attachment style, or help their partner work with theirs?

38:49: What do good communicators "look like" in these different attachment styles, as opposed to poor communicators?

43:58: A message to her younger self. 

Sep 30, 2019
Stop Sabotaging Yourself with Dr. Judy Ho
00:55:10

We all have something we KNOW we should do...but that doesn't mean we actually do it. On this episode Dr. Hanson, Forrest, and Dr. Judy Ho explore the roots of self-sabotage, the four key elements that fuel self-sabotaging behavior, and how we can use tools from cognitive therapy to overcome those behaviors.

Dr. Judy Ho is a clinical and forensic neuropsychologist, and is Associate Professor of Psychology at Pepperdine University's Graduate School of Education and Psychology. She’s appeared as an expert contributor on over 100 shows, including Dr. Drew, CNN Tonight, and Outside the Lines, and co-hosts the CBS daytime talk show Face The Truth.

Her new book is Stop Self-Sabotage: Six Steps to Unlock Your True Motivation, Harness Your Willpower, and Get Out of Your Own Way, It's one of the best explorations of the practical application of CBT we've read - and it has our full recommendation.

If you'd like to start making real, positive changes to your brain and your life, but you don't have a lot of extra time, then you may want to check out Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price.

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Timestamps:

00:52: Why did you choose this particular topic?

01:57: What are the evolutionary roots to self-sabotage?

04:44: Primary ways people self-sabotage.

09:59: Working with self-concept.

13:13: The power of the "dreaded experience."

15:40: Managing social fears.

25:00: The roots of the six triggers.

28:19: How to update your self-concept.

33:00: How can we get better at learning.

37:00: What’s the most important thing you do inside your own mind each day for your own well-being?

40:13: When your virtues are not valued.

45:41: If you could go back in time and tell yourself something, what would it be?

Sep 23, 2019
Managing Bipolar Disorder
00:29:40

Today we're continuing our focus on bipolar disorder by exploring some tools and strategies that people can use to help manage their symptoms, or help loved ones do the same.

As with all of the episodes in this series, please remember that bipolar disorder is best diagnosed by a licensed professional.

Here's the Daylio app that was mentioned during this episode.

Key Topics:

00:43: Is bipolar disorder considered curable?

05:16: How can someone begin managing their bipolar symptoms?

06:49: Is it possible to manage a manic episode?

09:18: The power of establishing routines.

10:50: Recognizing our vulnerabilities.

15:05: Managing stress and exercising self-control.

18:00: Shame, and recognizing our worth.

21:00: Self-harm.

28:00: Recap

Overcome Anxiety:  Let go of anxiety and grow a greater sense of calm strength with Rick's Dealing with Anxiety program, which offers 5 powerful practices for managing stress and worries. Save 10% with coupon code BEINGWELL.

Sponsors:

Reset and rebalance with Recess, a sparkling water infused with hemp extract and adaptogens. Take 15% off your first order by using code BEINGWELL at checkout.

Join over a million people using BetterHelp, the world’s largest online counseling platform. Visit betterhelp.com/beingwell for 10% off your first month! 

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Sep 16, 2019
Just One Thing: Move, Meditate, and Appreciate Life
00:04:03

Sometimes it's nice to have just one thing to focus on: a simple theme each week to reflect on and be inspired by. On this short episode, Marie Forleo shares the most important things she does, each day, for her own well-being.

If you'd like to start making real, positive changes to your brain and your life, but you don't have a lot of extra time, then you may want to check out Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price.

Sign-up for Just One Thing from Dr. Rick Hanson here, and receive more simple practices for greater well-being.

If you’d like to purchase Marie's new book, Everything is Figureoutable, just follow this link.

Find more from Marie at MarieTV and the Marie Forleo Podcast.

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Sep 13, 2019
Everything is Figureoutable with Marie Forleo
00:27:20

Today we had the pleasure of speaking with Marie Forleo, named by Oprah as a thought leader for the next generation. She’s the star of MarieTV and host of The Marie Forleo Podcast, and has spent time with a who’s who of thought-leaders and personal development experts, including Tony Robbins, Richard Branson, and Brene Brown.

On this episode Forrest, Dr. Rick Hanson, and Marie explore how we can build a "figureoutable" mindset that allows us to meet our challenges from a place of determination, ingenuity, and openheartedness.

If you’d like to purchase Marie's new book, Everything is Figureoutable, just follow this link.

Find more from Marie at MarieTV and the Marie Forleo Podcast.

If you'd like to start making real, positive changes to your brain and your life, but you don't have a lot of extra time, then you may want to check out Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price.

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Timestamps:

00:55: Where the idea behind Everything is Figureoutable came from.
07:27: What do you mean by, “figureoutable?”
12:36: For those who don’t have it so easy in life right now, what would you suggest practically for them so they can move into that “figureoutable” mindset?
15:36: Practices for managing fear.
23:13: What Marie would say to a younger version of herself.

Sep 10, 2019
Understanding Bipolar Disorder
00:33:51

Dr. Hanson and Forrest continue their ongoing series on “Who Am I” by focusing on a subset of the depressed mood states which we covered in our last episode in this series: bipolar disorder, formerly known as “manic depressive.”

Depression and depressed mood are major problems for many people, and the material we’re going to get into today will be sensitive in nature. If things start to feel uncomfortable, feel free to skip around or turn it off altogether. As with all of the episodes in this series, please remember that bipolar disorder is best diagnosed by a trained mental health professional.

Support the Podcast: We're on Patreon! If you'd like to support the podcast, follow this link.

Key Topics:

01:30: What distinguishes bipolar disorder from clinical depression?

05:07: Is there a reason why the name “Manic Depressive” was changed to “Bipolar Disorder”?

06:59: What are some of the diagnostic criteria for a manic episode?

14:46: The different kinds of bipolar disorder.

23:36: What bipolar disorder looks like day-to-day.

Overcome Anxiety:  Let go of anxiety and grow a greater sense of calm strength with Rick's Dealing with Anxiety program, which offers 5 powerful practices for managing stress and worries. Save 10% with coupon code BEINGWELL.

Sponsors:

Reset and rebalance with Recess, a sparkling water infused with hemp extract and adaptogens. Take 15% off your first order by using code BEINGWELL at checkout.

Join over a million people using BetterHelp, the world’s largest online counseling platform. Visit betterhelp.com/beingwell for 10% off your first month! 

Connect with the show:

Sep 02, 2019
Just One Thing: Care Less About What Others Think
00:02:19

Sometimes it's nice to have just one thing to focus on: a simple theme each week to reflect on and be inspired by. On this short episode, Dr. Ramani shares the most important thing she does, each day, for her own well-being.

Sign-up for Just One Thing from Dr. Rick Hanson here, and receive more simple practices for greater well-being.

If you'd like to start making real, positive changes to your brain and your life, but you don't have a lot of extra time, then you may want to check out Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price.

Aug 29, 2019
How to Deal with a Narcissist with Ramani Durvasula
00:44:06

Today we have the pleasure of speaking with a true expert on many of the topics we’ve exploring during our series on “Who Am I?”, including borderline personality disorder, sociopathy, and narcissism: Dr. Ramani Durvasula.

Dr. Ramani is a licensed clinical psychologist, author, and expert on the impact of toxic narcissism. She is a Professor of Psychology at California State University, Los Angeles, and also a Visiting Professor at the University of Johannesburg.

She is the author of Should I Stay or Should I Go: Surviving a Relationship With a Narcissist, and her new book, DON’T YOU KNOW WHO I AM? How to Stay Sane in an Era of Narcissism, Entitlement and Incivility will be coming out October 1st.

Today we explored a range of topics with Dr. Ramani including:

  • What distinguishes true NPD from someone just “being a jerk.”
  • Techniques for interacting with “10% narcissists” more effectively.
  • The importance of drawing clear boundaries.
  • The different places narcissism can come from, and the different ways we can interact with different kinds of narcissists.
  • Working with narcissism inside of our cultural framework.

If you would like to learn more about Dr. Hanson's new online program Neurodharma, follow this link! Use the code BEINGWELL for 10% off the purchase price.

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Timestamps:

02:01: Where did your interest in narcissism come from?

04:27: The difference between someone who truly has NPD and someone who is just a jerk.

07:05: What is it like to be on the receiving end of someone who’s a narcissist?

09:04: Advice for those in a relationship with someone with narcissistic tendencies.

15:56: The different places narcissism can come from, and the different ways we can respond to each type.

26:41: What can we do to avoid acquiring narcissistic traits, and how can we help our friends manage these traits more effectively?

30:43: Human evolution, social pressure, and narcissism.

41:07: If you could go back in time and tell yourself one thing, what would you say?

Aug 26, 2019
Overcoming Depression: Causes, Interventions, Mindfulness, and Depressed Mood
00:46:24

Dr. Hanson and Forrest continue their exploration of depression and depressed mood with an episode focused on some of the tactics and strategies people can use, both in their own mind and out in the world, to help manage, and even overcome, a depressed mood.

Depression and depressed mood are major problems for many people, and the material we’re going to get into today will be sensitive in nature. If this is sensitive territory for you, please be kind to yourself. Feel free to skip around or turn off the episode altogether.

Support the Podcast: We're on Patreon! If you'd like to support the podcast, follow this link.

Key Ideas:

02:50: The causes of depressed mood, and some places where we can intervene to create positive changes.

05:59: Why it’s so challenging for someone with depressed mood to make psychological changes.

16:22: Using mindfulness to work with a current episode, or prevent relapse.

21:52: Other psychological interventions.

26:30: Overcoming the lack of motivation that accompanies depressed mood.

27:43: How do you get out of the depression slump?

37:37: What can we do to help other people with their depressed mood?

42:40: Recap

If you've been enjoying the podcast, please rate and subscribe to it through the platform of your choice!

Overcome Anxiety:  Let go of anxiety and grow a greater sense of calm strength with Rick's Dealing with Anxiety program, which offers 5 powerful practices for managing stress and worries. Save 10% with coupon code BEINGWELL.

Sponsors:

Reset and rebalance with Recess, a sparkling water infused with hemp extract and adaptogens. Take 15% off your first order by using code BEINGWELL at checkout.

Join over a million people using BetterHelp, the world’s largest online counseling platform. Visit betterhelp.com/beingwell for 10% off your first month! 

Additional Resources:

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Aug 19, 2019
Understanding Depression: Symptoms, Sources, and Sadness
00:40:00

Today we’re continuing our ongoing series on “Who Am I” by focusing on a huge topic: depressed mood, including clinical depression. Today's episode is the first of two parts, and explores what depression is, where it comes from, and how it differs from sadness.

Depression and depressed mood are major problems for many people, and the material we’re going to get into today will be sensitive in nature. If this is sensitive territory for you, please be kind to yourself. Feel free to skip around or turn off the episode altogether.

Support the Podcast: We're on Patreon! If you'd like to support the podcast, follow this link.

Key Topics:

03:12: What is the difference between "feeling down" and clinical depression?
07:03: How can someone tell if they’re depressed?
20:29: What is the difference between depression and sadness?
27:30: Where does depression come from?
38:10: Recap

If you would like to learn more about Dr. Hanson's new online program Neurodharma, follow this link! Use the code BEINGWELL for 10% off the purchase price.

Sponsors:

Reset and rebalance with Recess, a sparkling water infused with hemp extract and adaptogens. Take 15% off your first order by using code BEINGWELL at checkout.

Join over a million people using BetterHelp, the world’s largest online counseling platform. Visit betterhelp.com/beingwell for 10% off your first month! 

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Aug 13, 2019
Just One Thing: Cherish Others
00:02:27

Sometimes it's nice to have just one thing to focus on: a simple theme each week to reflect on and be inspired by. On this short episode, Roshi Joan Halifax shares the most important thing she does, each day, for her own well-being.

Purchase Roshi Joan's most recent book Standing at the Edge: Finding Freedom Where Fear and Courage Meet here.

We’d also like to let people know about the Upaya Institute’s general fund, which allows Upaya to provide a wide array of workshops, trainings, and retreats for thousands of people each year. If you would like to give to the fund, please follow this link.

If you'd like to start making real, positive changes to your brain and your life, but you don't have a lot of extra time, then you may want to check out Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price.

Aug 08, 2019
On Death and Dying with Roshi Joan Halifax
00:32:36

Though there is no more human experience than death, it’s one of the most challenging topics to explore. Today we have the pleasure and privilege of learning from a true pioneer in the field of end-of-life care: Roshi Joan Halifax.

As you may know, “roshi” is a title for the honored teacher of a Zen Buddhist community. Roshi Joan is a Buddhist teacher, Zen priest, and doctor of medical anthropology. She is Founder, Abbot, and Head Teacher of Upaya Institute and Zen Center in Santa Fe, New Mexico.

She’s also the author of several classic books, including most recently publisehd Standing at the Edge: Finding Freedom Where Fear and Courage Meet.

We’d also like to let people know about the Upaya Institute’s general fund, which allows Upaya to provide a wide array of workshops, trainings, and retreats for thousands of people each year. If you would like to give to the fund, please follow this link.

Timestamps:

2:09: Roshi Joan's childhood experience, and how it shaped her.

4:42: How has your work with the dying informed the way that you’ve lived your life?

8:17: In your experience of sitting with people who are going through the dying process, what have you found they particularly valued or regretted?

10:14: Handling existential dread.

11:48: We only have one "big" death, but we may have many "small" deaths throughout life. What lessons can we take from the "big" death and apply to those?

18:18: Can we know our own true nature?

20:56: Do you have any counsel for those who are grieving?

26:43: A teaching from indigenous cultures.

28:17: If you could go back in time and speak to yourself as a child or young adult, what would you say?

Aug 05, 2019
Mailbag: Overcoming Self-Criticism
00:35:18

Dr. Hanson and Forrest explore questions from listeners related to managing our relationship with ourselves, and particularly our tendency toward self-criticism.

If you’d like to submit a question to be answered during a future mailbag, use the form on this page.

If you would like to learn more about Dr. Hanson's new online program Neurodharma, follow this link! Use the code BEINGWELL for 10% off the purchase price.

Timestamps:

01:05: What is the most productive way to deal with a life-changing diagnosis?
11:16: What can I do to break through my fears of participating in social activities?
20:17: How can I better assert and protect myself during everyday interactions with others?

Jul 29, 2019
Just One Thing: Welcoming
00:03:11

Sometimes it's nice to have just one thing to focus on: a simple theme each week to reflect on and be inspired by. On this short episode, professor Gaylon Ferguson shares the most important thing he does, each day, for his own happiness.

Sign-up for Just One Thing from Dr. Rick Hanson here, and receive more simple practices for greater well-being.

Jul 25, 2019
Fear and Fearlessness
00:37:33

Today we explore the rich topics of fear and fearlessness with professor Gaylon Ferguson.

Professor Ferguson is a member of the faculty at Naropa University in Bolder, Colorado. He is a graduate of Exeter and Yale, and holds a doctorate in cultural anthropology from Stanford. He’s also a senior teacher in the Shambhala Buddhist lineage, and has been a teacher in residence at the San Francisco Zen Center and Spirit Rock Meditation Center in California.

He is also the author of two books: Natural Bravery: Fear and Fearlessness as a Direct Path of Awakening, and Natural Wakefulness: Discovering the Wisdom We Were Born With.

If you'd like to start making real, positive changes to your brain and your life, but you don't have a lot of extra time, then you may want to check out Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price.

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Timestamps:

00:58: When did you begin to explore fear and fearlessness?

03:25: Why do you think that courage is our basic nature?

05:57: How can someone experience innate courage?

10:30: The "fear of ourselves."

12:55: What are some of the best practices that people can use to address a feeling of emptiness?

17:04: Becoming more comfortable with groundlessness.

22:59: Handling acute, in the moment experiences of fear.

29:03: Outside of self-awareness, are there certain tactics you have found that help move people into a stance of welcoming?

32:07: If you could go back in time and talk to your younger self, what would you say?

Jul 22, 2019
Mailbag: Helping Challenging Family Members
00:31:02

On today's mailbag episode we answer two questions related to our series on "Who Am I," with a general focus on helping people learn how to better manage their relationships with challenging family members.

If you’d like to submit a question to be answered during a future mailbag, use the form on this page.

If you would like to learn more about Dr. Hanson's new online program Neurodharma, follow this link! Use the code BEINGWELL for 10% off the purchase price.

Timestamps:

00:59: How can we help manage our reactions to, and even support, family members that we find challenging to be around?

20:04: What are some key differences between Narcissism and Borderline Personality Disorder?

Jul 15, 2019
Just One Thing: Love Your Life
00:02:30

We are so busy these days that it’s great to have just one thing to focus on: a simple theme each week to reflect on and be inspired by. On this short episode, Adam Markel shares the most important thing he does, each day, for his own happiness.

Sign-up for Just One Thing from Dr. Rick Hanson here, and receive more simple practices for greater well-being.

Jul 11, 2019
Finding Your Pivot with Adam Markel
00:36:35

It's easy to "go with the flow" during our often busy lives. When things are going well this is great, but when our lives are less satisfying inertia can be a powerful enemy. To get out of a rut, we need to learn how to "pivot" in order to make the big changes that can point us in the right direction.

If you feel that it might be time for a change, this is the episode for you.

Our gust today is Adam Markel. Adam is the author of Pivot: The Art and Science of Reinventing Your Career and Life. He’s given a popular TED talk, has been interviewed by the Wall Street Journal, Fox News, and Forbes, and is the host of the Conscious Pivot podcast.

Support the Podcast: We're on Patreon! If you'd like to support the podcast, follow this link.

Key Topics:

01:04:Two pivots from Adam's life.

06:20: What were some of the things that contributed to your pivot?

08:03: What helps people when a pivot is shocking or surprising?

14:07: What are the enduring and stable attributes of people that enable them to be resilient, or pivot well?

18:07: How do we know when a pivot is good for us?

22:09: How can people who are less resourced internally call upon allies in their life?

28:44: If you could back in time and tell a younger version of yourself anything, what would you say?

Overcome Anxiety:  Let go of anxiety and grow a greater sense of calm strength with Rick's Dealing with Anxiety program, which offers 5 powerful practices for managing stress and worries. Save 10% with coupon code BEINGWELL.

Sponsors:

Reset and rebalance with Recess, a sparkling water infused with hemp extract and adaptogens. Take 15% off your first order by using code BEINGWELL at checkout.

Join over a million people using BetterHelp, the world’s largest online counseling platform. Visit betterhelp.com/beingwell for 10% off your first month! 

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Jul 08, 2019
Managing Borderline Personality Disorder
00:52:18

We all have good days and bad days. Our mood naturally trends up and down in response to the events of our constantly changing worlds.

But some people change more frequently, and are hit harder by change than others. On today’s episode, Dr. Hanson and Forrest continue their series on “Who Am I” by exploring at a particularly intense, and surprisingly common, version of this: Borderline Personality Disorder.

Today's episode is a bit longer and more technical than normal. I hope you stick with it, but feel free to skip around!

Support the Podcast: We're on Patreon! If you'd like to support the podcast, follow this link.

Key Topics:

03:01: What is borderline personality disorder (BPD)?

18:09: How do people with BPD respond to everyday issues?

22:52: What are the traits of somebody who has “10% BPD”?

32:10: How can people with tendencies toward BPD learn to manage it more effectively?

40:40: If we are in a relationship with someone who has some level of BPD, what can we do to support them or otherwise make our relationship with them as healthy as possible?

Overcome Anxiety:  Let go of anxiety and grow a greater sense of calm strength with Rick's Dealing with Anxiety program, which offers 5 powerful practices for managing stress and worries. Save 10% with coupon code BEINGWELL.

Sponsors:

Reset and rebalance with Recess, a sparkling water infused with hemp extract and adaptogens. Take 15% off your first order by using code BEINGWELL at checkout.

Join over a million people using BetterHelp, the world’s largest online counseling platform. Visit betterhelp.com/beingwell for 10% off your first month! 

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Jul 01, 2019
Just One Thing: Sonja Lyubomirsky
00:03:10

We are so busy these days that it’s great to have just one thing to focus on: a simple theme each week to reflect on and be inspired by. On this short episode, Dr. Lyubomirsky shares the most important thing she does, each day, for her own happiness.

Sign-up for Just One Thing from Dr. Rick Hanson here, and receive more simple practices for greater well-being.

Jun 27, 2019
The How of Happiness with Sonja Lyubomirsky
00:26:14

To summarize and simplify a little bit, one of the major focuses of this podcast is the “how” of happiness – what we can actually do in our lives, practically speaking, to increase our natural foundation of happiness and well-being.

There’s endless advice out there about how to become happier, but most of it is anecdotal in nature. That’s why we're so happy to be being joined today by one of the leading researchers on the scientific study of human happiness: Dr. Sonja Lyubomirsky.

If you would like to learn more about Dr. Hanson's new online program Neurodharma, follow this link! Use the code BEINGWELL for 10% off the purchase price.

Timestamps:

01:06: The “pie chart” of happiness.

04:52: What push-back have you received on your work?

06:49: What has a big role in the 40% of our happiness we control?

12:34: What can we do to handle “back-fre” effects?

14:26: Building the trait of happiness.

21:35: A message to your younger self.

Jun 24, 2019
How to Deal with a Sociopath
00:42:34

Today we’re going to continue our series on “Who Am I” by looking at one of the most well-known personality disorders: sociopathy. We’ll explore what it is, where it comes from, and what we can do to interact more skillfully with people who possess it.

We also spend a little time investigating how we can work with our own tendencies in that direction if we happen to possess them.

If you would like to learn more about Dr. Hanson's new online program Neurodharma, follow this link! Use the code BEINGWELL for 10% off the purchase price.

Timestamps:

01:05: Dr. Hanson's new online program: *Neurodharma*.

05:34: What are the attributes of anti-social personality disorder?

10:26: What does a person, showing a little bit of sociopathy, look like day-to-day?

18:12: Where does sociopathy comes from?

30:16: What can we do when in a relationship with a sociopathic person?

36:37: What can we do to make our relationships with "5% sociopaths" more positive?

44:30: Recap.

Jun 17, 2019
101st Episode Special
00:41:57

We made it to episode 101! On today's special episode, Forrest talks with Dr. Rick Hanson about his personal journey.

If you would like to learn more about Dr. Hanson's new online program Neurodharma, follow this link! Use the code BEINGWELL for 10% off the purchase price.

Timestamps:

01:30: What inspired you to become a psychologist?

05:34: What was it like to live through the hight of the human potential movement?

13:13: The influence of contemplative practice.

17:12: Becoming an author, and the process of writing Buddha's Brain.

24:02: What parts of your work are particularly exciting to you these days?

32:09: What have you found in your experience, on a day-to-day level, really makes the greatest difference?

Jun 11, 2019
Just One Thing: Emotional Intelligence
00:04:57

We are so busy these days that it’s great to have just one thing to focus on: a simple theme each week to reflect on and be inspired by. On this short episode, Dr. Daniel Goleman and Michele Nevarez share the most important thing they do, each day, for their own happiness.

Sign-up for Just One Thing from Dr. Rick Hanson here, and receive more simple practices for greater well-being.

Jun 06, 2019
Emotional Intelligence with Daniel Goleman
00:35:59

Today we’re exploring one of the most important topics when it comes to our personal happiness, achievement, and general social functioning: Emotional Intelligence. And we have the absolute pleasure of speaking with one of the most influential people in that very important field.

Today we’re joined by two special guests: Dr. Daniel Goleman and Michele Nevarez.

You can put Dr. Goleman's expertise into practice with one of his flexible online courses.

Want to become more emotionally intelligent? Learn more about getting coached here!

Are you interested in becoming certified as an emotional intelligence coach? Follow the link here to learn more about Dr. Goleman's certification program!

Timestamps:

01:07: What is the definition of “emotional intelligence,” and how is it different from IQ?

05:55: What are the key things that people can do to develop EQ in general?

10:31: A practice a day for greater EQ.

12:15: Why do you think it so effectivefor personal development to practice warm-heartedness?

14:19: How can we help these virtuous practices have more of an impact over the next 25 years?

18:11: What’s something that parents or adults can do to help their children, or young people in general, learn emotional intelligence skills?

23:23: If you could speak to everyone in the world and tell them one thing, what would you say?

28:35: If you had the opportunity to go back in time and talk to your younger self, what would you say?

Jun 03, 2019
How Not to Become Your Parents
00:35:50

We all have tendencies in our relationships, and particularly our important ones. Some of these are good, while others can be destructive. And sometimes we might find ourselves in cycles where the trajectory of all our important relationships tends to look the same.

Today we’re continuing our series on “Who Am I” by taking a look at where those tendencies come from, and how we can work inside ourselves to relate to them and others more effectively.

Sign-up for Dr. Hanson's new monthly meditation program here. Use the code BEINGWELL for 10% off the purchase price: https://bit.ly/2NEnVU3

Timestamps:

01:48: Do we have repetitive patterns in our relationships?

10:12: Social learning and object relations.

21:16: What can we do to be more aware of those damaging patterns?

24:18: Once we’ve recognized those damaging patterns, how do we change?

May 27, 2019
Bringing Strength to Compassion with Kristin Neff
00:20:34

In the second part of their conversation with Dr. Kristin Neff, Forrest and Dr. Hanson speak with her about how we can be compassionate under challenging circumstances. Particularly, how can we bring strength to compassion without tipping into anger?

Learn more about Dr. Neff's Mindful Self-Compassion program here.

Sign-up for Dr. Hanson's new monthly meditation program here. Use the code BEINGWELL for 10% off the purchase price: https://bit.ly/2NEnVU3

Timestamps:

01:52: Can we have too much mindfulness? And what do we need in addition to mindfulness to support self-compassion?

06:30: Is there a gender bias in the material on self-compassion? How do people of different genders respond to it differently?

12:22: How can a person be both forceful and compassionate?

16:31: So if you had the opportunity to go back and talk to yourself as a child or young adult, what is something that you would want to say to that person?

May 23, 2019
Self-Compassion with Kristin Neff
00:20:06

We all have a negative voice that lives inside our heads, and it’s very challenging to perform at our best when we’re not kind and supportive of ourselves.

Dr. Hanson and I began our book Resilient with a chapter dedicated to compassion, and particularly self-compassion. It’s the fundamental building block on which our personal growth rests.

On this episode, Dr. Hanson and I are joined by one of the world’s leading experts on self-compassion, Dr. Kristin Neff. Dr. Neff is the Associate Professor of Human Development and Culture in the Educational Psychology Department at the University of Texas at Austin, and she was the first to operationally define and measure the construct over a decade ago. In addition to her pioneering research into self-compassion, she’s developed a program to teach self-compassion skills in daily life, co-created with her colleague Dr. Chris Germer.

In the first part of our conversation, we explore the nature of self-compassion, including why it's such an essential skill for personal growth.

Learn more about Dr. Neff's Mindful Self-Compassion program here.

Sign-up for Dr. Hanson's new monthly meditation program here. Use the code BEINGWELL for 10% off the purchase price: https://bit.ly/2NEnVU3

Timestamps:

01:18: What lead you from communications to self-compassion?

03:37:How do you define self-compassion differently from how we do casually?

10:08: Why is self-compassion so important?

12:19: How can people grow their self-compassion?

15:23: How do you give yourself self compassion naturally in the course of a day?

17:06: A practice of self-compassion.

May 20, 2019
Mailbag: Building Resilient Relationships
00:38:19

Forrest and Dr. Hanson answer two questions from listeners related to our important relationships. In the first part, they explore how can we raise resilient children. In the second, they focus on challenging workplace relationships.

If you’d like to submit a question to be answered during a future mailbag, use the form on this page.

Sign-up for Dr. Hanson's new monthly meditation program here. Use the code BEINGWELL for 10% off the purchase price: https://bit.ly/2NEnVU3

Timestamps:

00:40: What can we do to raise resilient children?

18:38: How can we deal with aggressive colleges in the workplace?

May 13, 2019
The Science of a Meaningful Life with Jason Marsh
00:35:00

Intuition and personal insight can be powerful tools for determining our individual paths toward well being. But sometimes it's nice to refer to some good, old fashioned empirical evidence, and check in with what the research has to say about a given question!

On this episode Dr. Hanson and Forrest are joined by Jason Marsh, the founding editor-in-chief of Greater Good Magazine, published by the Greater Good Science Center. Together they explore key, research-based insights into living a meaningful life.

If you would like to receive the GGSC's newsletter, you can sign-up for it here!

Sign-up for Dr. Hanson's new monthly meditation program here. Use the code BEINGWELL for 10% off the purchase price: https://bit.ly/2NEnVU3

Timestamps:

03:37: What do you mean by "Greater Good"?

05:42: The top 5 take-aways from the research on well-being and resilience.

12:53: Where do self-help trends come from?

15:39: Is there a body of research that you see emerging right now that you think could be the next big thing?

17:50: What areas of study should get more investigation?

21:24: How have you applied the research to your own life?

23:28: Do you think there are ways in which some of the research on particular topics has been misused by people?

28:46: What do you think about the research into well-being being used by companies as a way to increase profitability?

33:21: If you could go back in time and tell yourself one thing, what would that be?

May 06, 2019
Confidence or Narcissism?
00:40:05

Dr. Hanson and Forrest continue their series on “Who Am I” by exploring narcissism and narcissistic personality disorder. Specifically, how can we take in the healthy narcissistic supplies we need to become confident, effective individuals without falling prey to unhealthy narcissistic tendencies?

Sign-up for Dr. Hanson's new monthly meditation program here. Use the code BEINGWELL for 10% off the purchase price: https://bit.ly/2NEnVU3

Timestamps:

01:22: How would you, as a clinician, describe the spectrum of narcissism?

04:03: What’s narcissism at the 1%, 5% or even 10% mark?

07:36: How is narcissism distinct from just being confident?

12:47: Where does narcissism come from?

27:48: How can we take in healthy narcissistic supplies without becoming narcissists?

31:32: Should people with 10% narcissism still take in narcissistic supplies?

Apr 29, 2019
Mailbag: Learning to Let Go
00:31:29

Dr. Hanson and Forrest answer questions from listeners that explore how we can release our attachment to different experiences, and learn to let go.

If you'd like to submit a question, use the form on this page!

Timestamps:

1:25: Dealing with a hoarding addiction.

15:23: The difference between chemical and natural states of mind.

24:11: Should we bring pharmaceuticals into our mindfulness practice?

Apr 22, 2019
Just One Thing: Oren Jay Sofer
00:09:26

Author and mindfulness teacher Oren Jay Sofer shares the one thing he does each day for his own well-being.

Get more Just One Things from Dr. Rick Hanson here.

Apr 18, 2019
Learning Nonviolent Communication
00:41:49

So much of our happiness and well-being comes back to how effectively we’re able to communicate with others – particularly in our important relationships. But how often are we our best selves? Are we able to hear others and speak our mind in a clear and kind way, without either becoming defensive or being excessively punishing and prosecutorial?

To help us learn how to do just that, Forrest and Dr. Hanson are joined today by Oren Jay Sofer, the author of Say What You Mean: A Mindful Approach to Nonviolent Communication.

Learn more about Say What You Mean here

Oren's website

Timestamps:

1:38: What is Nonviolent Communication?

5:12: The true nature of Nonviolent Communication.

9:25: How this style of communication changes us.

15:08: Why should we communicate this way when other people don't?

20:26: How can we make demands of other people nonviolently?

32:13: If others don't communicate with us in good faith, should we still be nonviolent?

37:32: Lessons for your younger self.

Apr 15, 2019
Mailbag: Dealing with Hysteria and Violent Media
00:31:14

During today's special mailbag episode, Dr. Hanson and Forrest answer questions from listeners related to things that can hijack our attention, specifically hysterical and violent forms of media.

If you'd like to submit a question, use the form on this page!

Royal Society Open Science Study

Statement from the Society for Media Psychology and Technology of the American Psychological Association

Consortium of Scholars Open Letter

PNAS Metaanalysis

Timestamps:

2:00: "I feel like our culture bombards us with hysteria. What can we do to stop it from influencing us?"

12:50: "Do violent video games, or other forms of media, cause children to become violent?"

24:45: "How much exposure to intense media would you allow your child?"

Apr 08, 2019
Finding the Sweet Spot with Dr. Christine Carter
00:25:03

In part two of their conversation with Dr. Christine Carter, Dr. Hanson and Forrest explore the "Sweet Spot," that place of effortless effectiveness where we can be both productive and relaxed. Our relationships with other people are one of the major influences that can pull us out of that sweet spot, so they are once again a major focus during this episode.

Support the Podcast: We're on Patreon! If you'd like to support the podcast, follow this link.

Key Topics:

0:25: What is the "sweet spot?"

3:30: What pulls us out of the sweet spot?

6:10: How can our important relationships pull us out of the sweet spot?

8:00: How can we know when we've stuck around in a relationship too long, or, on the other hand, when we're leaving too quickly?

10:00: What are things we can influence others on? And what things are unchangeable in our relationship?

14:35: How we can stand up for ourselves.

16:40: How fulfilling our duties fits into the sweet spot.

19:30: How we can find the sweet spot.

21:30: What would you say to your younger self?

23:15: Recap

Sign-up for Dr. Hanson's new monthly meditation program here. Use the code BEINGWELL for 10% off the purchase price: https://bit.ly/2NEnVU3

Sponsors:

Reset and rebalance with Recess, a sparkling water infused with hemp extract and adaptogens. Take 15% off your first order by using code BEINGWELL at checkout.

Join over a million people using BetterHelp, the world’s largest online counseling platform. Visit betterhelp.com/beingwell for 10% off your first month! 

Apr 05, 2019
Just One Thing: Christine Carter
00:03:54

Christine Carter shares the most important thing she does each day for her own well-being: finding the time to meditate and accept herself as she is.

Sign up for Dr. Rick Hanson's free Just One Thing Newsletter here.

Apr 03, 2019
Parenting and Intimate Relationships with Christine Carter
00:26:40

Parenting and forming strong intimate relationships can be challenging under the best of circumstances, and life is rarely perfect. In this episode Dr. Hanson and Forrest speak with Dr. Christine Carter, author of Raising Happiness and The Sweet Spot, about how we can form strong intimate relationships with our children, parents, and partners.

This is the first part of two with Dr. Carter, the second episode in this series will be coming later this week.

We're now on Patreon! If you'd like to support the podcast, follow this link.

If you'd like to start making real, positive changes to your brain and your life, but you don't have a lot of extra time, then you may want to check out Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price.

Sponsors:

Reset and rebalance with Recess, a sparkling water infused with hemp extract and adaptogens. Take 15% off your first order by using code BEINGWELL at checkout.

Join over a million people using BetterHelp, the world’s largest online counseling platform. Visit betterhelp.com/beingwell for 10% off your first month! 

Connect with the show:

Apr 01, 2019
Just One Thing: Dave Asprey
00:03:40

There's a lot of advice out there, so sometimes it's nice to have one simple thing to focus on. As we continue to speak with an incredible group of experts, we're going to ask them for their Just One Thing: the most important thing they do inside their own mind, each day, for their own well-being. We're beginning the series with Dave Asprey, founder of Bulletproof.

Sign up for Dr. Rick Hanson's free Just One Thing Newsletter here.

Mar 29, 2019
Becoming Bulletproof with Dave Asprey
00:44:05

Dave Asprey is the founder and CEO of Bulletproof, a bestselling author, and an award winning podcaster. Today Forrest and Dr. Hanson talk with Dave about the power of biohacking, what truly motivates people to perform at the highest level, and the relationship between peak performance and well-being.

Sponsor Message: We're now on Patreon! If you'd like to support the podcast, follow this link.

Key Topics:

1:25: Why did you want to perform these experiments on yourself?

2:35: How can you spend so much money on optimizing your health?

5:30: The “scientific religion” and the progression of technology.

8:00: A “bio-hack” anyone can use.

10:20: How do we play at the cutting edge of health while avoiding snake oil?

15:30: Dave’s three most important pieces of advice.

19:55: Should we pursue performance or well-being?

23:00: Do you equate happiness to well-being?

25:00: The three big motivators.

27:40: Surprises from Game Changers.

31:00: Unlearning shame.

32:50: The relationship between body and mind.

36:15: Social hacking.

38:30: What would you say to a younger version of yourself?

41:30: Recap

If you'd like to start making real, positive changes to your brain and your life, but you don't have a lot of extra time, then you may want to check out Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price.

Sponsors:

Reset and rebalance with Recess, a sparkling water infused with hemp extract and adaptogens. Take 15% off your first order by using code BEINGWELL at checkout.

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Mar 25, 2019
Healing Shame with Compassion
00:47:11

Dr. Hanson and Forrest explore how compassion can serve as an antidote to shame with Dr. Chris Germer, a clinical psychologist and lecturer on psychiatry at Harvard Medical School. Chris is the co-founder of the Mindful Self-Compassion Program, and is a founding faculty member of the Institute for Meditation and Psychotherapy.

Sponsor Message: We're now on Patreon! If you'd like to support the podcast, follow this link.

Key Topics:

2:50: Non-duality

4:10: Dr. Germer’s first experience with self-compassion.

7:30: Can you be too mindful?

10:50: Defining self-compassion.

13:20: Mindfulness as a response to suffering.

17:00: Masculinity and self-compassion.

20:20: Becoming more receptive to your suffering.

24:30: How to apply self-compassion.

28:00: State to trait.

30:20: Self-compassion and shame.

34:30: How can compassion for shame reduce aggression?

37:10: What would you tell a younger version of yourself?

40:20: Recap

If you'd like to start making real, positive changes to your brain and your life, but you don't have a lot of extra time, then you may want to check out Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price.

Sponsors:

Reset and rebalance with Recess, a sparkling water infused with hemp extract and adaptogens. Take 15% off your first order by using code BEINGWELL at checkout.

Join over a million people using BetterHelp, the world’s largest online counseling platform. Visit betterhelp.com/beingwell for 10% off your first month! 

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Mar 18, 2019
Understanding Shame
00:35:59

Dr. Hanson and Forrest continue their series on "Who Am I" by exploring one of the fundamental human experiences: shame.

Timestamps:

1:30: Defining shame.

4:10: Is there natural variation in how strongly people feel shame?

9:00: Sociopathy

10:00: Shame injuries and shaming experiences during childhood.

13:30: Developing susceptibility to shame.

18:20: Abuse and shame.

24:30: The complex layering of our emotions.

27:00: Working with and reducing shame.

34:00: Recap

Sign-up for Dr. Hanson's new monthly meditation program here. Use the code BEINGWELL for 10% off the purchase price: https://bit.ly/2NEnVU3

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Mar 11, 2019
Gretchen Rubin on Happiness and Habit
00:49:25

Forrest and Dr. Hanson speak with many-time bestselling author, award-winning podcaster, and explorer of happiness, good habits, and human nature Gretchen Rubin. Together they talk about the importance of developing good habits, understanding your individual tendencies, and why one size rarely fits all.

Purchase Gretchen's new book here: https://amzn.to/2C0uGex

Timestamps:

2:10: Gretchen's start in self-help.

4:20: Key takeaways from The Happiness Project.

7:30: Radical transitions.

10:50: How to keep your resolutions.

12:25: The Four Tendencies

19:50: Can you change your temperament?

23:50: Why we have different tendencies.

26:05: Better Than Before

32:00: Can order be taken too far?

35:10: How can habits bring freedom?

40:35: Outer Order, Inner Calm

47:00: Recap

Sign-up for Dr. Hanson's new monthly meditation program here. Use the code BEINGWELL for 10% off the purchase price: https://bit.ly/2NEnVU3

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Mar 04, 2019
Understanding Obsessive Compulsive Disorder
00:37:30

Forrest and Dr. Hanson continue their series on "Who Am I" with an exploration of tendencies related to obsessive compulsive disorder. This includes how we can manage our own tendencies in that direction, and support others in managing theirs.

Sign-up for Dr. Hanson's new monthly meditation program here. Use the code BEINGWELL for 10% off the purchase price!

Timestamps:

3:09: Where does OCD come from?

5:45: What does obsession mean clinically?

10:05: How does OCD differ from other kinds of intrusive thoughts?

12:40: What is a compulsion, and why do obsessions lead to compulsions?

14:15: What does compulsion respond to?

18:25: Why are compulsions so challenging to manage?

22:15: How can we break the connection between obsessions and compulsions?

26:15: How can people learn to manage their obsessions better?

Feb 25, 2019
Minimalism with Matt D'Avella
00:52:19

Forrest and Matt D’Avella, director of the Netflix documentary Minimalism, explore why minimalism changed Matt's life, how we can become more fulfilled by redefining success, and the importance of taking the first step toward distant goals.

Matt's YouTube Channel

Matt's Podcast: The Ground Up Show

Timestamps:

1:00: The power of establishing routines.

5:45: Finding minimalism.

9:45: Redefining success.

11:40: Lifestyle creep and greed.

14:30: Recognizing our needs.

15:50: Finding buffer time.

20:00: Unplugging from social media.

24:20: Why has minimalism become more popular?

27:00: Objections to minimalism.

30:00: Taking the first step, and being a professional.

37:20: “The Fargo Incident.”

43:00: Coping with feelings of failure.

46:30: Starting from zero.

50:00: Recap

Dr. Rick Hanson's Monthly Meditation Program: Use code BEINGWELL for 10% off!

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Feb 18, 2019
Managing Anxiety and Fear
00:37:10

Dr. Hanson and Forrest continue their series on “Who Am I” by exploring the “how” of managing anxiety. This includes calming and settling ourselves during anxious states, reducing our “trait” of anxiety, and working with others to help them manage their own fears.

Timestamps:

2:30: What can we do to cope with anxiety?

5:40: Why don’t we act when we’re anxious?

10:15: The complex emotional stew of anxiety.

15:40: How to investigate the roots of our anxiety.

19:45: Suggestions for reducing trait anxiety.

25:50: How can we support others in managing their anxiety?

Sign-up for Dr. Hanson's new monthly meditation program here. Use the code BEINGWELL for 10% off the purchase price: https://bit.ly/2NEnVU3

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Feb 11, 2019
The Importance of Grit with Angela Duckworth
00:44:32

 Dr. Angela Duckworth joins Dr. Hanson and Forrest to explore how we can become more passionate and perseverant when times are tough.

About Our Guest: Dr. Angela Duckworth, a professor of psychology at the University of Pennsylvania, founder of the non-profit Character Lab, and author of the bestseller Grit: The Power of Passion and Perseverance. Dr. Duckworth has also given an incredibly popular TED talk on the subject of Grit that’s been watched over 20 million times.

Timestamps:

1:45: What is grit?

2:10: Where did your interest in grit come from?

4:00: How did you find a sense of purpose?

6:45: Is passion or purpose more important?

9:45: Are there other factors that support grit?

11:30: Does grit feel good?

13:15: How much of what makes us gritty is changeable?

16:00: Can grit be found in communities?

18:45: Developing grit.

22:45: How can we find passions?

25:15: Helping children develop passions.

30:30: How has your research been misunderstood or misused?

32:00: How passion and perseverance support one another.

33:40: How has your work changed your life personally?

35:45: Comparison is the thief of joy.

38:45: Three suggestions for teaching children.

If you'd like to sign up for Angela's Thought of the Week, you can do that right here: https://www.characterlab.org/signup

Sign-up for Dr. Hanson's new monthly meditation program here. Use the code BEINGWELL for 10% off the purchase price: https://bit.ly/2NEnVU3

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Feb 04, 2019
Why We Worry
00:39:23

Dr. Hanson and Forrest continue their series on the central question “Who Am I” by exploring subjects related to the development of fear, wariness, and worry in our often anxious brains.

Timestamps:

2:00: Threat, aversion, inhibition, wariness, and anxiety.

6:50: The relationship between wariness and anxiety.

8:20: Anxious states vs. anxiety as a trait.

11:30: Is anxiety genetic?

12:20: Why is there variation in levels of anxiety?

17:40: Can we develop an anxious temperament over time?

21:30: Anxious in some situations but not in others.

24:40: Moving without fear.

27:30: Being afraid of not feeling afraid.

29:20: What is anxiety the shadow of?

35:30: Recap

Sign-up for Dr. Hanson's new monthly meditation program here. Use the code BEINGWELL for 10% off the purchase price: https://bit.ly/2NEnVU3

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Jan 28, 2019
Managing Worry with Lori Deschene
00:36:00

Forrest and Lori Deschene, founder of TinyBuddha.com, explore how we can learn to manage paralyzing experiences of anxiety and worry. This includes focusing on what you can control, limiting responsibility to a comfortable level, and developing comfort with uncertainty.

Learn more about the Worry Journal and purchase your copy here.

Sponsor Message: We're now on Patreon! If you'd like to support the podcast, follow this link.

Timestamps:

2:30: What was the inspiration behind Tiny Buddha?
5:30: Has engaging with self-help made you personally happier?
7:45: Worrying about being enough.
12:10: Focusing on what you can control
14:00: Recognizing your own strength.
15:25: Using creative activities.
18:20: Returning to childlike joy.
21:45: Limiting responsibility to a comfortable level.
26:00: Acknowledging your everyday accomplishments.
27:30: Developing comfort with uncertainty.
32:00: Being honest with yourself.
34:00: Recap

If you'd like to start making real, positive changes to your brain and your life, but you don't have a lot of extra time, then you may want to check out Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price.

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Jan 21, 2019
New Series: Who Am I?
00:42:04

Dr. Hanson and Forrest begin a new series of episodes dedicated to a simple question: Who am I? To explore this big question, they start by going into what creates our individual variation in personality and temperament, how we’re impacted by our genes and environment, the ups and downs of personality typing, and just how in control of our own nature we really are.

Sponsor Message: We're now on Patreon! If you'd like to support the podcast, follow this link.

Timestamps:

2:20: Where does personality come from?

5:25: Nature and nurture.

14:30: What can we really control?

19:45: Why we group people.

24:00 Personality typing.

31:00: Expanding the circle of your comfort

35:00: Stereotype threat.

38:30: The village in the mind.

40:00: Recap

If you'd like to start making real, positive changes to your brain and your life, but you don't have a lot of extra time, then you may want to check out Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price.

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Jan 14, 2019
Caring For Yourself with Tara Brach
00:41:06

It’s easy for our New Year's aspirations and goals to come wrapped in a package of self-criticism. To help fight that, Dr. Rick Hanson is joined by Dr. Tara Brach for this special episode. Rick and Tara explore the importance of self-caring how we can grow this critical resource inside ourselves, and why it’s not selfish to be on your own side.

If you'd like to learn more about The Foundations of Well Being, follow this link.

Timestamps:

3:00: The “sweet spot” of personal growth.

6:45: Why should we open to painful experiences?

10:15: A personal story of self-caring.

14:00: The “near enemies” of self-caring.

16:40: How can we feel the difference between authentic self-caring and imposter emotions?

19:00: Self-caring and wholeness of the self.

21:35: Self-caring without narcissism.

25:55: Facing our needs.

29:30: A practice of self-compassion.

38:35: Seeing through the eyes of another.

Sign-up for Dr. Hanson's new monthly meditation program here. Use the code BEINGWELL for 10% off the purchase price: https://bit.ly/2NEnVU3

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Jan 07, 2019
Maximizing Your New Year's Resolutions
00:39:01

Today's episode focuses on getting the most out of your New Year's Resolutions!

Sponsor Message: We're now on Patreon! If you'd like to support the podcast, follow this link.

Timestamps:

0:45: Do you make resolutions?

2:30: A process for new resolutions.

4:00: Focused goal setting.

6:10: Good crowds out great.

7:10: Be aware of how setting resolutions makes you feel.

8:30: Pitfalls around resolutions.

12:05: Process vs. outcome.

13:20: Setting goals for love, work, and play.

15:20: The power of little numbers.

19:15: Sticking with resolutions.

21:30: Focusing on what you can control.

23:30: Means and ends.

27:15: Affective forecasting.

29:45: Big picture ends and actionable means.

33:15: Focusing on the present moment.

36:00: Removing negative influences.

The material in this podcast comes in large part from our book Resilient: How to Grow an Unshakable Core of Calm, Strength, and HappinessIf you like the podcast, you'll love the book!

If you would like to learn more about Dr. Hanson's new online program Neurodharma, follow this link! Use the code BEINGWELL for 10% off the purchase price.

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Dec 31, 2018
Ep. 50: Widening The Circle Of Us
00:39:30

Dr. Hanson and Forrest conclude their yearlong journey through the 12 strengths with a final episode dedicated to opening our hearts to all beings.

If you would like to learn more about Dr. Hanson's new online program Neurodharma, follow this link! Use the code BEINGWELL for 10% off the purchase price.

Sponsor Message: We're now on Patreon! If you'd like to support the podcast, follow this link.

Connect with the show:

The material in this podcast comes in large part from our book Resilient: How to Grow an Unshakable Core of Calm, Strength, and HappinessIf you like the podcast, you'll love the book!

Timestamps:

1:30: What does “widening the circle of us” mean?

5:00: The evolution of prejudice.

6:30: What are the benefits to us of widening the circle?

12:30: How can we tell if we’re being discriminatory?

18:30: What can we do to expand the circle of us?

27:10: Key takeaways from the last year.

37:15: Recap

Dec 24, 2018
Ep. 49: Forgiving Yourself
00:26:11

In the second of our two episodes dedicated to Forgiveness, Dr. Hanson and Forrest explore the tender territory of forgiving yourself. 

If you'd like to learn more about Dr. Hanson's online program The Foundations of Well Being, follow this link! Use the code BEINGWELL10 for 10% off the purchase price.

Sponsor Message: We're now on Patreon! If you'd like to support the podcast, follow this link.

Connect with the show:

The material in this podcast comes in large part from our book Resilient: How to Grow an Unshakable Core of Calm, Strength, and HappinessIf you like the podcast, you'll love the book!

Timestamps:

0:45: Why do some people struggle to forgive themselves?

2:30: Why it’s good to forgive yourself.

4:00: Taking maximum reasonable responsibility.

7:15: Feeling appropriate remorse.

11:05: Making amends.

15:20: Seeing the larger causes.

17:15: The balance between taking full responsibility and seeing larger causes.

20:40: Asking for forgiveness.

22:05: Offering forgiveness to yourself.

24:40: Recap

Dec 17, 2018
Ep. 48: The Gift of Forgiveness
00:36:44

Dr. Hanson and Forrest explore one of the most important, and challenging, ways we can give to other people: Forgiveness. 

If you'd like to learn more about Dr. Hanson's online program The Foundations of Well Being, follow this link! Use the code BEINGWELL10 for 10% off the purchase price.

Sponsor Message: We're now on Patreon! If you'd like to support the podcast, follow this link.

Connect with the show:

The material in this podcast comes in large part from our book Resilient: How to Grow an Unshakable Core of Calm, Strength, and HappinessIf you like the podcast, you'll love the book!

Timestamps:

0:50: What are the two kinds of forgiveness?

2:20: The challenges of forgiveness.

7:10: The real goal of disentangled forgiveness.

8:10: What needs to happen before we disentangle?

11:10: Creating a coherent internal narrative.

14:45: Using forgiveness as a balm to our wounds.

15:30: Suggestions for disentangling.

21:40: How can we know when it’s appropriate to extend a full pardon?

26:45: Remembrance and responsibility.

28:15: A story of full-pardon forgiveness.

31:50: Taking a wide view.

34:15: Recap

Dec 10, 2018
Ep. 47: Appreciating Your Generosity
00:31:07

Each of us gives in many small ways every day. Each of these gifts is valuable, and each is an opportunity to feel good. But it's often hard to experience them that way! Dr. Hanson and Forrest begin the final strength of Generosity by exploring how we can do just that.  

If you'd like to learn more about Dr. Hanson's online program The Foundations of Well Being, follow this link! Use the code BEINGWELL10 for 10% off the purchase price.

Sponsor Message: We're now on Patreon! If you'd like to support the podcast, follow this link.

Connect with the show:

The material in this podcast comes in large part from our book Resilient: How to Grow an Unshakable Core of Calm, Strength, and HappinessIf you like the podcast, you'll love the book!

Timestamps:

1:00: What is “everyday giving?”

3:20: The evolution of generosity.

9:25: What generosity gives to us.

12:00: Feeling like a person of value.

15:30: Blocks to giving.

20:00: Compassion and equanimity.

23:30: How to build equanimity.

28:45: Recap

Dec 03, 2018
Ep. 46: How to Give What's in Your Heart
00:29:41

How would your behavior change if you framed your actions as offerings to others? Dr. Hanson and Forrest bring the strength of Aspiration to a close by exploring how we can give what's truly in our heart.

If you'd like to learn more about Dr. Hanson's online program The Foundations of Well Being, follow this link! Use the code BEINGWELL10 for 10% off the purchase price.

Sponsor Message: We're now on Patreon! If you'd like to support the podcast, follow this link.

Connect with the show:

The material in this podcast comes in large part from our book Resilient: How to Grow an Unshakable Core of Calm, Strength, and HappinessIf you like the podcast, you'll love the book!

Timestamps:

0:25: What does it mean to make your offering?

4:05: How does making your offering support aspiration generally?

5:45: Two blocks to aspiration.

8:45: How making your offering simplifies relationships.

10:10: Finding fertile ground.

13:45: Being wise around persistence.

16:30: How can we find more fertile ground?

23:10: Whole effort, whole heart.

27:15: Recap

Nov 26, 2018
Ep. 45: Aspiration Without Attachment
00:32:50

Dr. Hanson and Forrest explore how we can "aspire without attachment;" dreaming big dreams and pursuing them with commitment, while also being at peace with whatever happens.

If you'd like to start making real, positive changes to your brain and your life, but you don't have a lot of extra time, then you may want to check out Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price.

Sponsor Message: We're now on Patreon! If you'd like to support the podcast, follow this link.

Connect with the show:

The material in this podcast comes in large part from our book Resilient: How to Grow an Unshakable Core of Calm, Strength, and HappinessIf you like the podcast, you'll love the book!

Timestamps:

0:40: What does “aspiring without attachment” mean?

2:45: Why is it a good thing to aspire without attachment?

7:55: Process vs. outcome goals.

10:35: Re-framing what “winning” looks like.

15:00: Accepting the reality of negative outcomes.

16:45: “Failure” as part of a process.

18:45: The power of big goals.

20:30: Relaxing the sense of self.

28:15: Being carried by purpose

31:00: Recap

Nov 19, 2018
Ep. 44: Honoring Your Childhood Dreams
00:39:09

Dr. Hanson and Forrest explore how we can learn from and bring to life our childhood dreams - a key part of Aspiration.

If you'd like to start making real, positive changes to your brain and your life, but you don't have a lot of extra time, then you may want to check out Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price.

Sponsor Message: We're now on Patreon! If you'd like to support the podcast, follow this link.

Connect with the show:

The material in this podcast comes in large part from our book Resilient: How to Grow an Unshakable Core of Calm, Strength, and HappinessIf you like the podcast, you'll love the book!

Timestamps:

1:15: Why is aspiration a key strength?

3:30: Why are childhood dreams important?

6:15: Viewing the world without assumptions.

10:15: Aspiring toward ends rather than means.

14:15: Being conscious of the impact of other people.

20:20: How the “dreaded experience” stops us from aspiring.

24:00: Love, work, and play.

29:15: Including talents and values in your life.

34:20: Ikigai

37:45: Recap

Nov 13, 2018
Ep. 43: Aspiration with Dr. Dan Siegel
01:01:12

Today we’re beginning a new strength, Aspiration, with a conversation between Dr. Hanson and Dr. Dan Siegel. During this episode, Dr. Siegel will explain how you can use “mindsight" to tap into the dreams you had as a child, and honor those aspirations as an adult. 

This interview is also a part of the Foundations of Well-Being online program. If you'd like to learn more about the Foundations of Well Being: https://thefoundationsofwellbeing.com/affiliate/38370

Sponsor Message: We're now on Patreon! If you'd like to support the podcast, follow this link.

Connect with the show:

The material in this podcast comes in large part from our book Resilient: How to Grow an Unshakable Core of Calm, Strength, and HappinessIf you like the podcast, you'll love the book!

Timestamps:

1:15: Interview begins

4:00: Why has it been important to you, personally, to develop inner strengths?

8:25: How has your life experience contributed to your view of Aspiration?

14:55: How can you use Mindsight to tune back in to your childhood dreams?

21:20: Reclaiming the dreams of your youth.

29:45: What are some of the internal blocks people bump into?

38:30: Supporting the thriving of others.

46:15: How can we support the aspirations of younger people?

56:30: What advice would you give your younger self?

Nov 05, 2018
Ep. 42: Repairing Relationships
00:29:33

At even the best of times, our relationships require a natural process of correction – let’s call it repair – to clear up little misunderstandings and ease points of friction. Doing that skillfully is the focus of today's episode.

If you'd like to start making real, positive changes to your brain and your life, but you don't have a lot of extra time, then you may want to check out Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price.

Sponsor Message: We're now on Patreon! If you'd like to support the podcast, follow this link.

Connect with the show:

The material in this podcast comes in large part from our book Resilient: How to Grow an Unshakable Core of Calm, Strength, and HappinessIf you like the podcast, you'll love the book!

Timestamps:

1:15: What are the common things that require repair?

3:25: The problem of resisting repair.

9:00: Checking our attributions and understandings.

15:30: Negotiating relevant values.

17:40: Know that your needs matter.

20:50: Expressing your needs clearly.

22:15: Scaling your relationships.

23:40: Repair as an expression of caring.

25:45: Leading with the good.

27:00: Recap

Oct 29, 2018
Ep. 41: How to Assert Yourself Effectively
00:38:48

Relationships go smoothly when everyone wants the same thing. But how common is that? On this episode, Forrest and Dr. Hanson continue the strength of Courage by exploring how we can assert ourselves effectively.

If you'd like to start making real, positive changes to your brain and your life, but you don't have a lot of extra time, then you may want to check out Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price.

Sponsor Message: We're now on Patreon! If you'd like to support the podcast, follow this link.

Connect with the show:

The material in this podcast comes in large part from our book Resilient: How to Grow an Unshakable Core of Calm, Strength, and HappinessIf you like the podcast, you'll love the book!

Timestamps:

1:15: Why do people struggle to assert themselves effectively?

3:10: Setting the stage for asserting yourself.

8:45: Keeping your eyes on the prize.

11:50: Commenting on process.

16:10: Focusing on the future.

18:15: What would it look like if you got what you wanted?

24:00: Make requests, not demands.

25:50: Making requests with dignity.

28:50: Consolidating your gains.

30:45: Make clear agreements.

32:15: How can I help you do this?

37:10: Recap

Oct 22, 2018
Ep. 40: Speaking from the Heart
00:45:18

Think about the weight of what’s been unsaid in your relationships. What have the effects been on you and other people? Today we’ll explore how to express those undelivered communications, and "speak from the heart" with kindness and skill.

If you'd like to start making real, positive changes to your brain and your life, but you don't have a lot of extra time, then you may want to check out Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price.

Sponsor Message: We're now on Patreon! If you'd like to support the podcast, follow this link.

Connect with the show:

The material in this podcast comes in large part from our book Resilient: How to Grow an Unshakable Core of Calm, Strength, and HappinessIf you like the podcast, you'll love the book!

Timestamps:

1:25: What do you mean by speaking from the heart?

3:00: What do we gain by speaking from the heart?

5:10: Speaking the positive as well as the negative.

6:20: The different dangers in speaking from the heart.

8:00: Establishing safety.

11:45: Being clear about our own facts.

15:30: What are the results you’re aiming for?

16:30: Talking about process.

21:20: Knowing your line in the sand.

22:30: Start by joining.

26:00: Leading with “I feel.”

28:15: Wise speech.

35:20: Continuing to practice empathy.

37:15: Nonviolent communication.

40:15: Honoring other people’s fundamental questions.

43:00: Recap

Oct 15, 2018
Ep. 39: People Aren't Dependable. Now What?
00:22:29

We have a natural desire for a reliable world - but life happens, and no person or organization is perfectly dependable. Dr. Hanson and Forrest explore how we can learn to manage that natural undependability.

If you'd like to learn more about Dr. Hanson's online program The Foundations of Well Being, follow this link! Use the code BEINGWELL10 for 10% off the purchase price.

Connect with the show:

The material in this podcast comes in large part from our book Resilient: How to Grow an Unshakable Core of Calm, Strength, and HappinessIf you like the podcast, you'll love the book!

Timestamps:

2:00: Our expectations of dependability.

5:00: The undependability of experience.

7:30: The inevitability of disappointment.

12:30: Centering amidst disappointment.

17:00: Seeing what IS dependable.

20:40: Recap.

Oct 08, 2018
Ep. 38: How to Keep Your Eyes On the Prize
00:36:17

It’s easy to spend more time dwelling on the faults of others than reflecting on the room for improvement in oneself. Dr. Hanson and Forrest explore how "unilateral virtue" helps us focus on our side of the street, and keep our eyes on the prize.

If you'd like to start making real, positive changes to your brain and your life, but you don't have a lot of extra time, then you may want to check out Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price.

Sponsor Message: We're now on Patreon! If you'd like to support the podcast, follow this link.

Connect with the show:

The material in this podcast comes in large part from our book Resilient: How to Grow an Unshakable Core of Calm, Strength, and HappinessIf you like the podcast, you'll love the book!

Timestamps:

1:10: Where does unilateral virtue come from?

3:15: Being virtuous without becoming a doormat.

7:20: Fulfilling expectations and creating a framework of trust.

12:20: Doing things out of the kindness of our heart.

14:50: How can we establish our personal code?

18:00: Ways to set and keep personal commitments.

20:10: The difference between inner and other directed.

24:00: Other tactics for maintaining unilateral virtue.

25:30: Staying calm during an irritating interaction.

29:00: Staying humble about how righteous you are.

31:35: Feeling “at choice.”

34:15: Recap.

Oct 02, 2018
Ep. 37: Become Kinder and More Compassionate
00:26:01

One would think it would be obvious, but the importance of warming the heart, and developing greater compassion and kindness as personal traits, is often overlooked in our important relationships. Dr. Hanson draws on 35+ years of couples counseling experience to teach us how to do just that.

If you'd like to start making real, positive changes to your brain and your life, but you don't have a lot of extra time, then you may want to check out Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price.

Sponsor Message: We're now on Patreon! If you'd like to support the podcast, follow this link.

Connect with the show:

The material in this podcast comes in large part from our book Resilient: How to Grow an Unshakable Core of Calm, Strength, and HappinessIf you like the podcast, you'll love the book!

Timestamps:

0:45: The less obvious reasons to be compassionate and kind.

5:00: The difference between compassion and kindness.

9:00: Loving at will.

11:30: Ways we can increase our capacity for compassion and kindness.

14:00: Respecting the boundaries of others.

16:30: Compassion and kindness while maintaining clear boundaries.

18:10: The protection of warmheartedness.

19:35: The difference between doing a negative thing and receiving a negative response.

20:45: Being loving inside yourself.

21:35: Two equally valuable ways to be loving and kind.

22:40: Loving others helps heal our wounds around love.

24:15: Recap

Sep 24, 2018
Ep. 36: How to Become More Empathic
00:34:52

One of the most important interpersonal skills is empathy, which allows us to tune into and understand other people. Dr. Hanson and Forrest continue their discussion on Intimacy by exploring how we can grow this key strength.

If you'd like to start making real, positive changes to your brain and your life, but you don't have a lot of extra time, then you may want to check out Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price.

Sponsor Message: We're now on Patreon! If you'd like to support the podcast, follow this link.

Connect with the show:

The material in this podcast comes in large part from our book Resilient: How to Grow an Unshakable Core of Calm, Strength, and HappinessIf you like the podcast, you'll love the book!

Timestamps:

0:30: Why do we need to be empathic in order to be intimate?

1:50: Where does empathy come from biologically?

5:15: Summary of the three ways we can show empathy.

5:50: Is empathy a trait that can be developed?

8:15: Sustaining your attention to other people.

10:35: Letting yourself be truly affected by another person.

12:30: Empathic joining vs. problem solving.

13:55: Having empathy for perspectives very different from your own.

18:45: Ways to have empathy in the moment.

20:00: Feeling felt.

21:20: Using empathy responsibly.

22:00: Empathic imagination.

24:15: How to avoid playing the psychologist.

26:00: Being aware of true intentions.

27:40: Managing tone and using empathy to communicate.

30:25: Finding me and we through empathy.

Sep 17, 2018
Ep. 35: Developing Intimacy and Autonomy
00:36:58

Dr. Hanson and Forrest begin a new strength, Intimacy, with a discussion focused on how to balance two seemingly conflicting goals: maintaining our independence from other people while also forging emotionally intimate relationships with them.

If you'd like to start making real, positive changes to your brain and your life, but you don't have a lot of extra time, then you may want to check out Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price.

Sponsor Message: We're now on Patreon! If you'd like to support the podcast, follow this link.

Connect with the show:

The material in this podcast comes in large part from our book Resilient: How to Grow an Unshakable Core of Calm, Strength, and HappinessIf you like the podcast, you'll love the book!

Timestamps:

1:40: How does intimacy support autonomy?

3:50: What does appropriate autonomy look like?

5:30: How does autonomy support intimacy?

8:50: The importance of choice.

10:25: Is there a biological basis for preferences for intimacy or autonomy?

12:35: The ways we inhibit ourselves.

16:10: Where do our inhibitions come from?

19:15: How issues with autonomy can disguise themselves as problems with intimacy.

21:55: The oppression of the internalized audience.

24:45: Focusing on your own experience.

26:20: How to build healthy emotional boundaries.

29:00: Remembering when things went well.

30:30: Asserting your autonomy inside your own mind.

34:15: The importance of balance.

35:20: Recap

Sep 10, 2018
Ep. 34: Learn to Pursue Your Goals
00:30:48

On this unique episode, Forrest interviews Dr. Hanson about his personal story of motivation – including how to transform from someone who lacks a natural feeling of motivation to someone who can diligently pursue their goals.

If you'd like to start making real, positive changes to your brain and your life, but you don't have a lot of extra time, then you may want to check out Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price.

Sponsor Message: We're now on Patreon! If you'd like to support the podcast, follow this link.

Connect with the show:

The material in this podcast comes in large part from our book Resilient: How to Grow an Unshakable Core of Calm, Strength, and HappinessIf you like the podcast, you'll love the book!

Timestamps:

2:00: Learning how to naturally motivate yourself.

5:00: Valuing your unique gifts.

6:30: Adding up an extra two hours.

8:30: Sustaining motivation through a long day.

11:45: Reducing the friction in your life.

14:10: The importance of taking decisive action.

17:00: The difference between motivation and discipline.

19:20: The feeling of commitment toward your goals.

26:00: Recognizing how limited our time is.

Sep 05, 2018
Ep. 33: How to Motivate Yourself
00:50:06

We all have things we know would be good to do, but it’s hard to do them. On this episode, Dr. Rick Hanson and Forrest focus on a key aspect of motivation: how we can incline our minds to break bad habits, and want the things that are good for it.

If you'd like to start making real, positive changes to your brain and your life, but you don't have a lot of extra time, then you may want to check out Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price.

Sponsor Message: We're now on Patreon! If you'd like to support the podcast, follow this link.

Connect with the show:

The material in this podcast comes in large part from our book Resilient: How to Grow an Unshakable Core of Calm, Strength, and HappinessIf you like the podcast, you'll love the book!

Timestamps:

0:40: Why doesn’t just knowing that something is bad stop us from doing it?

2:55: How does motivation work biologically?

7:00: The importance of connecting good behaviors to direct rewards.

8:50: Becoming good at imagining rewards.

12:40: Internalizing reward along the way.

14:20: Imbuing simple tasks with meaning.

17:30: Bringing playfulness to what you do.

19:30: Is there genetic variation in how easily motivated people are?

23:35: Having empathy for biological differences between people.

27:40: The relationship between nature and nurture.

33:35: The value of fulfilling expectations.

37:25: Identifying novelty.

39:40: Finding the fun factor.

41:00: Self-nurturance vs. self-criticism.

46:15: Recap

Aug 27, 2018
Ep. 32: Use Passion Without Stress
00:29:35

Dr. Hanson and Forrest continue the strength of Motivation by exploring how we can use healthy passion without falling victim to unhealthy righteousness, anger, and stress.

If you'd like to start making real, positive changes to your brain and your life, but you don't have a lot of extra time, then you may want to check out Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price.

Sponsor Message: We're now on Patreon! If you'd like to support the podcast, follow this link.

Connect with the show:

The material in this podcast comes in large part from our book Resilient: How to Grow an Unshakable Core of Calm, Strength, and HappinessIf you like the podcast, you'll love the book!

Timestamps:

1:00: What’s the relationship between stress and passion?

3:50: Applying positive vs. negative emotion.

6:30: Why passion and “revving up” makes you vulnerable to stress.

11:30: Why can things BE great but FEEL wearing?

15:00: “Faking” passion, and the influence of culture.

17:20: Learning how to hit the gas, and then tap the brakes.

19:00: Four ways to stay in healthy passion.

27:50: Recap

Aug 20, 2018
Ep. 31: Motivation Without Attachment
00:34:38

On this episode, Dr. Rick Hanson and Forrest begin the strength of Motivation with an episode that explores how we can pursue our goals with passion and purpose, without becoming painfully attached to them.

If you'd like to start making real, positive changes to your brain and your life, but you don't have a lot of extra time, then you may want to check out Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price.

Sponsor Message: We're now on Patreon! If you'd like to support the podcast, follow this link.

Connect with the show:

The material in this podcast comes in large part from our book Resilient: How to Grow an Unshakable Core of Calm, Strength, and HappinessIf you like the podcast, you'll love the book!

Timestamps:

1:20: Why are liking and wanting different?

4:45: What causes us to tip from liking into wanting?

8:25: If liking is good and wanting is bad, why is it so easy to tip into wanting?

12:30: Forrest’s experience with video games.

16:45: Addiction and moments of lucidity.

19:10: Identifying wanting through drivenness.

21:00: Things that pull us into wanting.

24:30: How can we stay in liking?

29:00: The danger of auto-wanting.

30:45: Delusional desire.

32:45: Recap

Aug 13, 2018
Ep. 30: 7 Ways Past Anger
00:40:10

Dr. Rick Hanson and Forrest conclude the strength of Calm with an episode dedicated to exploring seven ways we can work with anger skillfully.

If you'd like to start making real, positive changes to your brain and your life, but you don't have a lot of extra time, then you may want to check out Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price.

Sponsor Message: We're now on Patreon! If you'd like to support the podcast, follow this link.

Connect with the show:

The material in this podcast comes in large part from our book Resilient: How to Grow an Unshakable Core of Calm, Strength, and HappinessIf you like the podcast, you'll love the book!

Timestamps:

0:35: Understanding the costs of anger

3:05: Never speaking or acting from anger

6:15: Reducing the priming for our anger

7:00: Reacting in proportion

10:00: Avoiding the habit of irritability

14:20: The tendency of fault-finding

16:30: The pitfalls of various kinds of talent

18:10: The story of the two monks

21:30: Know our near-enemies

24:30: The biology of slowing down

29:50: Walking away from excessive righteousness

33:00: Moral outrage in society

37:20: Recap

Aug 06, 2018
Ep. 29: Injustice and Anger
00:39:19

Dr. Rick Hanson and Forrest talk about managing one of our most difficult emotions: anger. Specifically, they focus on how we can distinguish between skillful and unskillful anger, particularly relating to issues of social justice.

If you'd like to start making real, positive changes to your brain and your life, but you don't have a lot of extra time, then you may want to check out Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price.

Sponsor Message: We're now on Patreon! If you'd like to support the podcast, follow this link.

Connect with the show:

The material in this podcast comes in large part from our book Resilient: How to Grow an Unshakable Core of Calm, Strength, and HappinessIf you like the podcast, you'll love the book!

Timestamps:

1:15: The physical costs of anger.

3:40: The interpersonal costs of anger.

5:15: How can we remove the costs of anger without turning into a doormat?

11:00: Finding the line between skillful and unskillful anger.

18:00: Using anger to find our deeper wants and needs.

19:45: What tends to lie under anger?

24:45: Tribal anger and social justice

29:50: The importance of saying “I’m sorry.”

31:50: Tribal leaders and the value of mobilizing anger.

33:55: Outraged vs. enraged

35:45: Recap

Jul 30, 2018
Ep. 28: How to Feel Safe
00:37:15

Dr. Rick Hanson and Forrest discuss how we can fight back against fear and learn to feel safer. They explore ways to reduce anxiety, identify resources, and deal with the real challenges of life.

If you'd like to start making real, positive changes to your brain and your life, but you don't have a lot of extra time, then you may want to check out Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price.

Sponsor Message: We're now on Patreon! If you'd like to support the podcast, follow this link.

Connect with the show:

The material in this podcast comes in large part from our book Resilient: How to Grow an Unshakable Core of Calm, Strength, and HappinessIf you like the podcast, you'll love the book!

Timestamps:

0:30: What causes fear?

2:30: Feeling reasonable safety.

7:15: Anxiety in the body.

9:00: Identifying the resources we have to fight threats.

12:30: How can we feel safer during REAL threats?

14:25: The importance of growing resting-state resources.

16:25: Three ways to deal with immediate threats.

20:00: Ways to approach the fear of truly dreadful things.

24:55: Reducing steady-state anxiety.

27:50: Dealing with anticipatory dread.

34:00: Recap

Jul 23, 2018
Ep. 27: Avoiding Needless Fear
00:26:19

Dr. Rick Hanson and Forrest discuss how to manage and reduce a particular kind of fear: paper tiger paranoia. This fear is characterized by needless anxiety that comes from the brain’s creation of imaginary threats.

If you'd like to start making real, positive changes to your brain and your life, but you don't have a lot of extra time, then you may want to check out Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price.

Sponsor Message: We're now on Patreon! If you'd like to support the podcast, follow this link.

Connect with the show:

The material in this podcast comes in large part from our book Resilient: How to Grow an Unshakable Core of Calm, Strength, and HappinessIf you like the podcast, you'll love the book!

Timestamps:

1:00: What does “paper tiger paranoia” mean?

3:25: How do “tigers” appear in the modern day?

4:45: Why paper tigers crowd out real ones.

6:20: Hidden costs of paper tiger paranoia.

8:20: The insidiousness of fear.

11:00: Recognizing sources of needless anxiety.

17:45: Fighting back against fear.

20:30: Fear, agency, and acceptance.

23:30: Recap

Jul 16, 2018
Ep. 26: Use Calm to Fight Stress
00:32:01

Dr. Hanson and Forrest begin a new series of episodes exploring the strength of Calm. Particularly, they focus on how we can learn to activate the calming wing of the nervous system to fight back against stress.

If you'd like to start making real, positive changes to your brain and your life, but you don't have a lot of extra time, then you may want to check out Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price.

Sponsor Message: We're now on Patreon! If you'd like to support the podcast, follow this link.

Connect with the show:

The material in this podcast comes in large part from our book Resilient: How to Grow an Unshakable Core of Calm, Strength, and HappinessIf you like the podcast, you'll love the book!

Timestamps:

1:30: Why is calm an important inner strength?

3:20: The dangers of being hijacked by fear.

7:05: The biological basis of calm.

11:05: Modern culture and the sympathetic nervous system.

12:30: Understanding your needs.

15:15: Developing a wide range of response.

17:20: The ease of being driven from the green zone.

19:20: Ways to calm down.

23:00: State calm vs. trait calm.

28:00: The importance of tranquility.

Jul 09, 2018
Ep. 25: How to Feel "Like a Good Person"
00:22:12

It's often surprisingly hard to feel like a good person...even if we are one! Dr. Hanson and Forrest wrap up the strength of Confidence by exploring how we can authentically feel like a good person from the top-down and the bottom-up.

If you'd like to start making real, positive changes to your brain and your life, but you don't have a lot of extra time, then you may want to check out Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price.

Sponsor Message: We're now on Patreon! If you'd like to support the podcast, follow this link.

Connect with the show:

The material in this podcast comes in large part from our book Resilient: How to Grow an Unshakable Core of Calm, Strength, and HappinessIf you like the podcast, you'll love the book!

Timestamps:

0:30: What is “feeling like a good person?”

3:00: Why is it hard to feel like a good person?

6:00: Comparing part of our lives to all of another’s.

7:00: Why is it good to feel like a good person?

11:00: Ways to grow the feeling of being a good person.

17:00: Top-down vs. bottom-up

20:00: Recap

Jul 02, 2018
Ep. 24: Managing Your Inner Critic
00:26:22

There are two “characters” we all have inside our minds: an inner critic and an inner nurturer. Dr. Hanson and Forrest focus on how we can manage our inner critic while building up a strong inner nurturer.

If you'd like to start making real, positive changes to your brain and your life, but you don't have a lot of extra time, then you may want to check out Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price.

Sponsor Message: We're now on Patreon! If you'd like to support the podcast, follow this link.

Connect with the show:

The material in this podcast comes in large part from our book Resilient: How to Grow an Unshakable Core of Calm, Strength, and HappinessIf you like the podcast, you'll love the book!

Timestamps:

0:40: What is an inner critic and an inner nurturer?

2:15: Do we have these voices in balance?

4:30: 3 things we can do to limit the influence of the inner critic.

7:55: Balancing too much and too little criticism.

10:00: What value can we take from the inner critic?

11:50: The experience of a child.

14:15: Building up your inner nurturer.

17:20: What the inner nurturer feels like.

19:00: How we feel inside vs. how we act towards others.

20:30: How to stop the inner critic before it gets going.

24:00: Recap

Jun 25, 2018
BONUS: Paul Gilbert on Confidence
01:10:19

On today’s episode of the Being Well Podcast, Dr. Hanson interviews Dr. Paul Gilbert, professor of clinical psychology at the University of Darby and the founder of compassion focused therapy. They explore how we can grow a healthy sense of self-worth, be honest without being critical, and stop undermining our own confidence.

The content of today's episode was taken from Dr. Hanson's online course, The Foundations of Well-Being.

Sponsor Message: We're now on Patreon! If you'd like to support the podcast, follow this link.

Connect with the show:

 

Jun 18, 2018
Ep. 23: Stop Punishing Yourself
00:24:04

Our negative reactions to the painful experiences of life that are often more harmful than those experiences themselves. Dr. Hanson and Forrest explore how we can avoid these “second darts."

If you'd like to start making real, positive changes to your brain and your life, but you don't have a lot of extra time, then you may want to check out Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price.

Sponsor Message: We're now on Patreon! If you'd like to support the podcast, follow this link.

Connect with the show:

The material in this podcast comes in large part from our book Resilient: How to Grow an Unshakable Core of Calm, Strength, and HappinessIf you like the podcast, you'll love the book!

Timestamps:

0:40: What are the first and second darts?

2:50: An example of first and second darts.

5:15: Finding where you have influence.

7:15: Avoiding adding second darts.

12:30: Not fueling second darts.

15:00: Changing the channel on second darts.

15:50: Managing second darts in relationships.

18:55: Sticking to first darts when communicating.

21:10: Recap

Jun 13, 2018
Ep. 22: Secure and Insecure Attachment
00:43:11

Attachment Theory is one of the most important frameworks in psychology. Dr. Hanson and Forrest explore why this theory is so relevant for everyday life, and how adults who may have had challenging childhood relationships can become more securely attached in the here and now.

If you'd like to start making real, positive changes to your brain and your life, but you don't have a lot of extra time, then you may want to check out Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price.

Sponsor Message: We're now on Patreon! If you'd like to support the podcast, follow this link.

Connect with the show:

The material in this podcast comes in large part from our book Resilient: How to Grow an Unshakable Core of Calm, Strength, and HappinessIf you like the podcast, you'll love the book!

Timestamps:

1:00: The spectrum of confidence.

2:10: How does confidence “get into” the brain?

4:30: Learning confidence.

5:45: Why do we care so much about the opinions of other people?

10:30: The link between social and physical pain.

12:45: Secure and insecure attachment.

20:00: Attaching differently to different kinds of people.

23:50: How to become more securely attached.

30:30: Why does creating a coherent narrative help us become more securely attached?

35:50: Being someone others can securely attach to.

40:40: Recap

Jun 04, 2018
Ep. 21: How to Be Happy for Other People
00:24:39

There is one form of happiness that is always available: happiness for others. Dr. Hanson and Forrest explore how feelings of altruistic joy can be a powerful antidote for experiences of disappointment and envy.

If you'd like to start making real, positive changes to your brain and your life, but you don't have a lot of extra time, then you may want to check out Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price.

Sponsor Message: We're now on Patreon! If you'd like to support the podcast, follow this link.

Connect with the show:

The material in this podcast comes in large part from our book Resilient: How to Grow an Unshakable Core of Calm, Strength, and HappinessIf you like the podcast, you'll love the book!

Timestamps:

0:30: Why is happiness for others such a reliable resource?

1:20: Why is feeling happy for others good for us?

3:15: Finding happiness for difficult people.

5:40: Mending relationships through happiness for others.

7:50: The naturalness of envy and jealousy.

12:15: Letting people land.

17:05: Working through blocks to altruistic joy.

22:15: Recap

May 28, 2018
Ep. 19: Take in the Good
00:21:48

So many good things happen to us that we don't take the time to fully take in. Dr. Hanson and Forrest look at the role fully taking in the good things in life has in the process of building mental strengths.

If you'd like to start making real, positive changes to your brain and your life, but you don't have a lot of extra time, then you may want to check out Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price.

Sponsor Message: We're now on Patreon! If you'd like to support the podcast, follow this link.

Connect with the show:

The material in this podcast comes in large part from our book Resilient: How to Grow an Unshakable Core of Calm, Strength, and HappinessIf you like the podcast, you'll love the book!

Timestamps:

0:20: Why focus on taking pleasure.

1:45: The many little opportunities to take pleasure.

4:05: The psychological benefits of pleasure.

6:50: Why do so many people struggle with taking pleasure?

9:45: Consumption vs. appreciation

13:00: How can we get better at taking pleasure?

16:00: Finding pleasure through relating.

19:30: Recap

May 14, 2018
Ep. 18: Why Gratitude Is a Gift to Yourself
00:32:28

We think of gratitude as a gift to others, but it's often a wonderful gift to ourselves. Dr. Hanson and Forrest move on to the fifth of the twelve strengths they’ll be covering during this series: Gratitude. During this episode they explore the role of positive emotions generally, and particularly the value of “thankfulness.”

If you'd like to start making real, positive changes to your brain and your life, but you don't have a lot of extra time, then you may want to check out Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price.

Sponsor Message: We're now on Patreon! If you'd like to support the podcast, follow this link.

Connect with the show:

The material in this podcast comes in large part from our book Resilient: How to Grow an Unshakable Core of Calm, Strength, and HappinessIf you like the podcast, you'll love the book!

Timestamps:

1:00: Why use “gratitude” as a blanket term for positive emotions?

1:45: What benefits do positive emotions have for mental health?

5:55: Why did you choose to focus your work on increasing positive experiences rather than reducing negative ones?

8:15: What are the psychological benefits of “thankfulness?”

12:20: Critiques of telling people to ‘just be grateful for what they have.’

17:00: Dealing with blocks to thankfulness.

23:30: How can we become more thankful?

28:25: Using gratitude to move into agency.

31:00: Recap

May 07, 2018
Ep. 20: Forming a Healthy Relationship with Goals
00:32:24

How can we set and stick to our goals without getting overly attached to them or punishing ourselves if we backslide? Dr. Hanson and Forrest explore how we can feel more successful by noticing the many small goals we accomplish each day, and fully internalizing that experience so it becomes a lasting resource.

If you'd like to start making real, positive changes to your brain and your life, but you don't have a lot of extra time, then you may want to check out Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price.

Sponsor Message: We're now on Patreon! If you'd like to support the podcast, follow this link.

Connect with the show:

The material in this podcast comes in large part from our book Resilient: How to Grow an Unshakable Core of Calm, Strength, and HappinessIf you like the podcast, you'll love the book!

Timestamps:

0:50: Why is having a healthy relationship with our goals so important for mental health?

4:30: How can we achieve a more healthy relationship with our goals?

6:35: The social pressures that help us feel unsuccessful.

8:30: What are process goals?

9:55: What are outcome goals?

10:20: The many opportunities to meet our goals.

11:40: Hacking the natural pleasure systems in the brain.

14:25: If we have so many opportunities to experience success, why don’t we?

17:50: What about when we aren’t successful? How can we better manage those feelings of failure?

21:30: Risking the “dreaded experience.”

24:30: Isn’t the fear of failure really motivating though?

29:50: Recap

May 05, 2018
Ep. 17: Relating to Your Body
00:24:56

Learn how to form a more positive relationship with your body by accepting, nurturing, and appreciating it. Dr. Hanson and Forrest discuss key elements of the strength of Vitality, and how it relates to Grit.

If you'd like to start making real, positive changes to your brain and your life, but you don't have a lot of extra time, then you may want to check out Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price.

Sponsor Message: We're now on Patreon! If you'd like to support the podcast, follow this link.

Connect with the show:

The material in this podcast comes in large part from our book Resilient: How to Grow an Unshakable Core of Calm, Strength, and HappinessIf you like the podcast, you'll love the book!

Timestamps:

0:50: How does the physical resource of “vitality” impact the mental strength of “grit”?

2:10: How accepting the body helps us nurture the body.

4:10: Why is it so hard for people to accept their bodies?

8:10: How can we become more accepting of our bodies?

11:45: A practice for accepting the body.

14:00: The importance of appreciating the body.

16:30: A practice for thanking the body.

18:30: How can we form good habits around our physical practices?

22:10: Taking action on any given day, focusing on your effort rather than results.

24:15: Recap

Apr 30, 2018
Ep. 16: Using Your Fierceness
00:31:14

Dr. Hanson and Forrest talk about a particularly challenging aspect of the strength of determination: fierceness. They explore how the ‘feral’ parts of our mind can be a powerful resource, and how we can use that inner strength rather than be used by it.

If you'd like to start making real, positive changes to your brain and your life, but you don't have a lot of extra time, then you may want to check out Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price.

Sponsor Message: We're now on Patreon! If you'd like to support the podcast, follow this link.

Connect with the show:

The material in this podcast comes in large part from our book Resilient: How to Grow an Unshakable Core of Calm, Strength, and HappinessIf you like the podcast, you'll love the book!

Timestamps:

0:40: What does “fierceness” mean?

3:20: How fierceness fuels determination.

5:20: Is how we think about fierceness defined by our individual experience?

6:20: Different ways to think about the ‘feral’ experience.

8:45: The difficulty in articulating this material.

9:15: Using all the material in the psyche as a potential resource.

12:00: Pitfalls relating to fierceness.

16:20: The burden of proof when being fierce.

18:00: The two pitfalls related to fierceness.

19:30: Increasing our comfort with fierceness.

24:50: Strengthening our own cores.

27:25: Taming the beast by allowing it to run.

28:55: Recap

Apr 23, 2018
Ep. 15: How to Become More Determined
00:25:44

On today’s episode of the Being Well Podcast, Dr. Rick Hanson and Forrest continue their focus on the strength of Grit with determination. Particularly, they look at the different aspects of determination, and explore how we can grow each of them over time.

If you'd like to start making real, positive changes to your brain and your life, but you don't have a lot of extra time, then you may want to check out Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price.

Sponsor Message: We're now on Patreon! If you'd like to support the podcast, follow this link.

Connect with the show:

The material in this podcast comes in large part from our book Resilient: How to Grow an Unshakable Core of Calm, Strength, and HappinessIf you like the podcast, you'll love the book!

Timestamps:

0:35: How “determination” relates to grit.

2:00: Being determined to a fault.

2:50: What determination is made up of.

3:55: Being resolved toward a goal.

8:00: Balancing patience with agency.

9:30: Realistic expectations enabling patience.

11:45: How much patience is too much?

12:30: The marshmallow test.

15:00: Distress tolerance.

16:25: How can you help yourself enjoy persistence?

21:30: What do we mean by “fierceness?”

23:15: Issues with fierceness.

24:15: Recap.

Apr 18, 2018
Ep. 14: The Power of Agency
00:26:41

On today’s episode of the Being Well Podcast, Dr. Hanson begins a new focus on the fourth of the twelve strengths he’ll be covering throughout this series: Grit. Particularly, this episode explores how to grow agency – an aspect of grit where we feel like a cause rather than an effect.

If you'd like to start making real, positive changes to your brain and your life, but you don't have a lot of extra time, then you may want to check out Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price.

Sponsor Message: We're now on Patreon! If you'd like to support the podcast, follow this link.

Connect with the show:

The material in this podcast comes in large part from our book Resilient: How to Grow an Unshakable Core of Calm, Strength, and HappinessIf you like the podcast, you'll love the book!

Timestamps:

0:30: What is grit?

0:50: How does physical grit support psychological grit?

4:45: Can we grow grit?

5:45: Why agency is important for growing grit.

6:45: How agency fights against “learned helplessness.”

9:30: How can we “unlearn” learned helplessness?

16:10: What can we do when we ACTUALLY are helpless?

18:00: Being realistic about the amount of power we have over our lives.

19:30: Finding small ways to express agency.

21:00: Focusing on causes rather than effects.

24:55: Recap.

Apr 09, 2018
Ep. 13: Remove the Bad with the Good
00:31:48

Dr. Rick Hanson and Forrest discuss "linking" - how we can use new, positive experiences to soften and eventually replace old, negative ones.

If you'd like to start making real, positive changes to your brain and your life, but you don't have a lot of extra time, then you may want to check out Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price.

Sponsor Message: We're now on Patreon! If you'd like to support the podcast, follow this link.

Connect with the show:

The material in this podcast comes in large part from our book Resilient: How to Grow an Unshakable Core of Calm, Strength, and HappinessIf you like the podcast, you'll love the book!

Timestamps:

1:20: What is linking?

2:20: An example of linking.

3:50: How does linking work in the brain?

5:50: How removing old, painful experiences works in the brain.

8:30: How we can remove old pains.

10:10: Quick recap

11:05: The two opportunities to remove negative material.

13:20: The two problematic ways people deal with upsets.

14:05: The better way to approach upsetting situations.

15:20: Matching the right positive experiences to the negative experience.

16:00: The pitfalls of linking.

17:55: Why negative material isn’t “bad.”

18:30: The third option found in linking.

19:45: The difference between wounds and deficits.

20:30: The three levels of engaging negative material.

23:30: Pulling the tip of the root.

24:00: How to talk to your young experiences.

27:10: The three conditions for linking.

29:25: Recap

Apr 02, 2018
Ep. 12: Finding What You Really Need
00:29:17

On today’s episode of the Being Well podcast, Dr. Hanson and Forrest talk about how we can find and use “key resource experiences” – experiences that we can match to our unique vulnerabilities in order to grow the strengths we need the most.

If you'd like to start making real, positive changes to your brain and your life, but you don't have a lot of extra time, then you may want to check out Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price.

Connect with the show:

Timestamps:

0:45: What is a key resource experience?

1:45: What would be useful in dealing with your issues?

2:30: How to identify your key resources.

4:00: What were the times when you were at your best?

5:15: Identifying the vulnerabilities we match key resources to.

7:40: How do our vulnerabilities relate to our needs?

10:50: Matching key resources to specific needs.

11:15: Resources for anxiety, anger, and helplessness.

13:45: Feeling alright, right now.

15:35: Resources for satisfaction.

18:45: The importance of resourcefulness.

19:30: Resources for connection.

21:05: Means vs. Ends

27:25: Recap

Mar 27, 2018
Ep. 11: Make Your Learning Last
00:31:41

How can we help the brain "absorb" the things we want it to hold on to? Dr. Rick Hanson explores the “installation” stage of learning in detail, including how we can internalize the various positive aspects of any experience to grow the strengths we need the most.

Sponsor Message: We're now on Patreon! If you'd like to support the podcast, follow this link.

If you'd like to start making real, positive changes to your brain and your life, but you don't have a lot of extra time, then you may want to check out Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price.

Connect with the show:

The material in this podcast comes in large part from our book Resilient: How to Grow an Unshakable Core of Calm, Strength, and HappinessIf you like the podcast, you'll love the book!

Timestamps:

0:50: What attracted you to “learning”?

3:15: The “dirty secret” of the personal growth professions.

5:05: The five ways we can enrich our experience.

8:10: Multimodality: how to learn through the different aspects of experience.

9:00: Why writing affirmations rarely works.

9:55: Bridging the gap between thought and experience.

13:30: Our many opportunities for learning.

14:30: How to make our experiences feel novel.

16:40: How to make our experiences feel relevant.

18:20: How to absorb experiences.

19:50: Letting experiences into our body.

24:10: Changing our relationship to experiences

25:30: The power of “retroactive rehearsal.”

28:00: The foundation of learning.

Mar 19, 2018
Ep. 10: H.E.A.L. Yourself
00:26:44

HOW can we grow the positive traits we want more of inside ourselves? On this episode Dr. Hanson explains the HEAL process that allows us to learn from our experiences more effectively.

If you'd like to start making real, positive changes to your brain and your life, but you don't have a lot of extra time, then you may want to check out Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price.

Sponsor Message: We're now on Patreon! If you'd like to support the podcast, follow this link.

Connect with the show:

The material in this podcast comes in large part from our book Resilient: How to Grow an Unshakable Core of Calm, Strength, and HappinessIf you like the podcast, you'll love the book!

Timestamps:

0:40: Why is learning an inner strength?

2:40: The superpower of superpowers

5:35: What does emotional learning FEEL like?

7:50: An example of learning that sticks

10:05: What’s happening in the brain when we’re learning?

13:05: Using the mind to change the brain.

14:55: The opportunity in every day.

16:55: The stages of the learning process.

19:05: The importance of installation.

20:10: The H.E.A.L. process of learning

23:05: The feeling of enriching and absorbing

23:45: Linking

25:30: Summary

Mar 12, 2018
Ep. 9: Respond, Don't React
00:27:37

Learn how to respond to challenges from the “green zone” of the brain rather than reacting instinctively from the “red zone.” Dr. Hanson and Forrest explore the biology behind these two systems, the role of mindfulness in moving from one to the other, and how to combat the brain’s evolved negativity bias.

Sponsor Message: We're now on Patreon! If you'd like to support the podcast, follow this link.

If you'd like to start making real, positive changes to your brain and your life, but you don't have a lot of extra time, then you may want to check out Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price.

Connect with the show:

The material in this podcast comes in large part from our book Resilient: How to Grow an Unshakable Core of Calm, Strength, and HappinessIf you like the podcast, you'll love the book!

Timestamps:

0:45: The difference between “responding” and “reacting”

3:05: Responding vs. reacting in practice

6:45: The biology behind responding and reacting

9:10: The negative cycle of reacting

10:20: If reacting is stressful, why do we have that system?

12:40: Mindfulness and our reactions

13:25: What makes people respond rather than react?

16:20: The “quantity” vs. “quality” effect of green and red zone experiences

20:40: The cumulative effect of negative experiences

21:45: How to limit the impact of negative experiences

23:05: The positive spiral of taking in good experiences

Mar 05, 2018
Ep. 8: How to Meet Your Needs
00:20:11