Being Well with Forrest Hanson and Dr. Rick Hanson

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. Podcast listeners can use the code BEINGWELL25 at checkout for an additional 25% off! Please 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! Connect with the show: Follow us on Instagram Follow Rick on Facebook Follow Forrest on Facebook Subscribe on iTunes Learn more about your ad choices. Visit megaphone.fm/adchoices

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. Sponsors: From Dr. Hanson: The Foundations of Well-Being brings together the lessons of a lifetime of practice into one year-long online program. Podcast listeners can use the code BEINGWELL25 at checkout for an additional 25% off! Please don't hesitate to apply for a scholarship if you're in need. 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! Connect with the show: Follow us on Instagram Follow Rick on Facebook Follow Forrest on Facebook Subscribe on iTunes Learn more about your ad choices. Visit megaphone.fm/adchoices

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 Good, The 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. Podcast listeners can use the code BEINGWELL25 at checkout for an additional 25% off! Please 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! Connect with the show: Follow us on Instagram Follow Rick on Facebook Follow Forrest on Facebook Subscribe on iTunes Learn more about your ad choices. Visit megaphone.fm/adchoices

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. Podcast listeners can use the code BEINGWELL25 at checkout for an additional 25% off! Please 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! Connect with the show: Follow us on Instagram Follow Rick on Facebook Follow Forrest on Facebook Subscribe on iTunes Learn more about your ad choices. Visit megaphone.fm/adchoices

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 Profiling, and 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 From Dr. Hanson: The Foundations of Well-Being brings together the lessons of a lifetime of practice into one year-long online program. Podcast listeners can use the code BEINGWELL25 at checkout for an additional 25% off! Please 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! Connect with the show: Follow us on Instagram Follow Rick on Facebook Follow Forrest on Facebook Subscribe on iTunes Learn more about your ad choices. Visit megaphone.fm/adchoices

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: Subscribe on iTunes Follow us on Instagram Follow Rick on Facebook Follow Forrest on Facebook Forrest's Website Sponsors: From Dr. Hanson: The Foundations of Well-Being brings together the lessons of a lifetime of practice into one year-long online program. Podcast listeners can use the code BEINGWELL25 at checkout for an additional 25% off! Please don't hesitate to apply for a scholarship if you're in need. 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. Learn more about your ad choices. Visit megaphone.fm/adchoices

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. From Dr. Hanson: The Foundations of Well-Being brings together the lessons of a lifetime of practice into one year-long online program. Podcast listeners can use the code BEINGWELL25 at checkout for an additional 25% off! Please 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! Connect with the show: Subscribe on iTunes Follow us on Instagram Follow Rick on Facebook Follow Forrest on Facebook Forrest's Website Learn more about your ad choices. Visit megaphone.fm/adchoices

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: From Dr. Hanson: The Foundations of Well-Being brings together the lessons of a lifetime of practice into one year-long online program. Podcast listeners can use the code BEINGWELL25 at checkout for an additional 25% off! Please don't hesitate to apply for a scholarship if you're in need. 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! Connect with the show: Follow us on Instagram Follow Rick on Facebook Follow Forrest on Facebook Subscribe on iTunes Learn more about your ad choices. Visit megaphone.fm/adchoices

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: From Dr. Hanson: The Foundations of Well-Being brings together the lessons of a lifetime of practice into one year-long online program. Podcast listeners can use the code BEINGWELL25 at checkout for an additional 25% off! Please don't hesitate to apply for a scholarship if you're in need. 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! Connect with the show: Follow us on Instagram Follow Rick on Facebook Follow Forrest on Facebook Subscribe on iTunes Learn more about your ad choices. Visit megaphone.fm/adchoices

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: From Dr. Hanson: The Foundations of Well-Being brings together the lessons of a lifetime of practice into one year-long online program. Podcast listeners can use the code BEINGWELL25 at checkout for an additional 25% off! Please don't hesitate to apply for a scholarship if you're in need. 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! Connect with the show: Follow us on Instagram Follow Rick on Facebook Follow Forrest on Facebook Subscribe on iTunes Learn more about your ad choices. Visit megaphone.fm/adchoices

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. From Dr. Hanson: The Foundations of Well-Being brings together the lessons of a lifetime of practice into one year-long online program. Podcast listeners can use the code BEINGWELL25 at checkout for an additional 25% off! Please 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! Connect with the show: Follow us on Instagram Follow Rick on Facebook Follow Forrest on Facebook Subscribe on iTunes Learn more about your ad choices. Visit megaphone.fm/adchoices

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. From Dr. Hanson: The Foundations of Well-Being brings together the lessons of a lifetime of practice into one year-long online program. Podcast listeners can use the code BEINGWELL25 at checkout for an additional 25% off! Please 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! Connect with the show: Follow us on Instagram Follow Rick on Facebook Follow Forrest on Facebook Subscribe on iTunes Learn more about your ad choices. Visit megaphone.fm/adchoices

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. From Dr. Hanson: The Foundations of Well-Being brings together the lessons of a lifetime of practice into one year-long online program. Podcast listeners can use the code BEINGWELL25 at checkout for an additional 25% off! Please 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! Connect with the show: Follow us on Instagram Follow Rick on Facebook Follow Forrest on Facebook Subscribe on iTunes Learn more about your ad choices. Visit megaphone.fm/adchoices

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. From Dr. Hanson: The Foundations of Well-Being brings together the lessons of a lifetime of practice into one year-long online program. Podcast listeners can use the code BEINGWELL25 at checkout for an additional 25% off! Please don't hesitate to apply for a scholarship if you're in need. 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! Connect with the show: Follow us on Instagram Follow Rick on Facebook Follow Forrest on Facebook Subscribe on iTunes Learn more about your ad choices. Visit megaphone.fm/adchoices

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: From Dr. Hanson: The Foundations of Well-Being brings together the lessons of a lifetime of practice into one year-long online program. Podcast listeners can use the code BEINGWELL25 at checkout for an additional 25% off! Please don't hesitate to apply for a scholarship if you're in need. 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: Follow us on Instagram Follow Rick on Facebook Follow Forrest on Facebook Subscribe on iTunes Learn more about your ad choices. Visit megaphone.fm/adchoices

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 From Dr. Hanson: The Foundations of Well-Being brings together the lessons of a lifetime of practice into one year-long online program. Podcast listeners can use the code BEINGWELL25 at checkout for an additional 25% off! Please 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! Support the Podcast: We're now on Patreon! If you'd like to support the podcast, follow this link. Connect with the show: Follow us on Instagram Follow Rick on Facebook Follow Forrest on Facebook Subscribe on iTunes Learn more about your ad choices. Visit megaphone.fm/adchoices

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. From Dr. Hanson: The Foundations of Well-Being brings together the lessons of a lifetime of practice into one year-long online program. Podcast listeners can use the code BEINGWELL25 at checkout for an additional 25% off! Please don't hesitate to apply for a scholarship if you're in need. 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! Connect with the show: Follow us on Instagram Follow Rick on Facebook Follow Forrest on Facebook Subscribe on iTunes Learn more about your ad choices. Visit megaphone.fm/adchoices

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. From Dr. Hanson: The Foundations of Well-Being brings together the lessons of a lifetime of practice into one year-long online program. Podcast listeners can use the code BEINGWELL25 at checkout for an additional 25% off! Please don't hesitate to apply for a scholarship if you're in need. 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. Connect with the show: Follow us on Instagram Follow Rick on Facebook Follow Forrest on Facebook Subscribe on iTunes Learn more about your ad choices. Visit megaphone.fm/adchoices

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 Thriving. It’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: From Dr. Hanson: The Foundations of Well-Being brings together the lessons of a lifetime of practice into one year-long online program. Podcast listeners can use the code BEINGWELL25 at checkout for an additional 25% off! Please don't hesitate to apply for a scholarship if you're in need. 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: Follow us on Instagram Follow Rick on Facebook Follow Forrest on Facebook Subscribe on iTunes Learn more about your ad choices. Visit megaphone.fm/adchoices

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: From Dr. Hanson: The Foundations of Well-Being brings together the lessons of a lifetime of practice into one year-long online program. Podcast listeners can use the code BEINGWELL25 at checkout for an additional 25% off! Please don't hesitate to apply for a scholarship if you're in need. 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: Follow us on Instagram Follow Rick on Facebook Follow Forrest on Facebook Subscribe on iTunes Learn more about your ad choices. Visit megaphone.fm/adchoices

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. From Dr. Hanson: The Foundations of Well-Being brings together the lessons of a lifetime of practice into one year-long online program. Podcast listeners can use the code BEINGWELL25 at checkout for an additional 25% off! Please don't hesitate to apply for a scholarship if you're in need. Support the Podcast: We're now on Patreon! If you'd like to support the podcast, follow this link. Connect with the show: Follow us on Instagram Follow Rick on Facebook Follow Forrest on Facebook Subscribe on iTunes Learn more about your ad choices. Visit megaphone.fm/adchoices

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. From Dr. Hanson: The Foundations of Well-Being brings together the lessons of a lifetime of practice into one year-long online program. Podcast listeners can use the code BEINGWELL25 at checkout for an additional 25% off! Please don't hesitate to apply for a scholarship if you're in need. 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! 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: Follow us on Instagram Follow Rick on Facebook Follow Forrest on Facebook Subscribe on iTunes Learn more about your ad choices. Visit megaphone.fm/adchoices

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. From Dr. Hanson: The Foundations of Well-Being brings together the lessons of a lifetime of practice into one year-long online program. Podcast listeners can use the code BEINGWELL25 at checkout for an additional 25% off! Please don't hesitate to apply for a scholarship if you're in need. 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! Use code beingwell to let them know you came from us. Want to sleep better? Try the legendary Calm app! Visit calm.com/beingwell for 40% off a premium subscription. Support the Podcast: We're now on Patreon! If you'd like to support the podcast, follow this link. Connect with the show: Follow us on Instagram Follow Rick on Facebook Follow Forrest on Facebook Subscribe on iTunes Learn more about your ad choices. Visit megaphone.fm/adchoices

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. From Dr. Hanson: The Foundations of Well-Being brings together the lessons of a lifetime of practice into one year-long online program. Podcast listeners can use the code BEINGWELL25 at checkout for an additional 25% off! Please don't hesitate to apply for a scholarship if you're in need. From our 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: Follow us on Instagram Follow Rick on Facebook Follow Forrest on Facebook Subscribe on iTunes Learn more about your ad choices. Visit megaphone.fm/adchoices

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! From Dr. Hanson: The Foundations of Well-Being brings together the lessons of a lifetime of practice into one year-long online program. Podcast listeners can use the code BEINGWELL25 at checkout for an additional 25% off! Please don't hesitate to apply for a scholarship if you're in need. 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! 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: Follow us on Instagram Follow Rick on Facebook Follow Forrest on Facebook Subscribe on iTunes Learn more about your ad choices. Visit megaphone.fm/adchoices

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. 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! The Foundations of Well-Being brings together the lessons of a lifetime of practice into one year-long online program. Podcast listeners can use the code BEINGWELL25 at checkout for an additional 25% off! Please don't hesitate to apply for a scholarship if you're in need. Connect with the show: Follow us on Instagram Follow Rick on Facebook Follow Forrest on Facebook Subscribe on iTunes Learn more about your ad choices. Visit megaphone.fm/adchoices

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. 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! From Dr. Hanson: The Foundations of Well-Being brings together the lessons of a lifetime of practice into one year-long online program. Podcast listeners can use the code BEINGWELL25 at checkout for an additional 25% off! Please don't hesitate to apply for a scholarship if you're in need. Connect with the show: Follow us on Instagram Follow Rick on Facebook Follow Forrest on Facebook Subscribe on iTunes Learn more about your ad choices. Visit megaphone.fm/adchoices

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! From Dr. Hanson: The Foundations of Well-Being brings together the lessons of a lifetime of practice into one year-long online program. Podcast listeners can use the code BEINGWELL25 at checkout for an additional 25% off! Please don't hesitate to apply for a scholarship if you're in need. Connect with the show: Follow us on Instagram Follow Rick on Facebook Follow Forrest on Facebook Subscribe on iTunes Learn more about your ad choices. Visit megaphone.fm/adchoices

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. Sponsors: 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! From Dr. Hanson: The Foundations of Well-Being brings together the lessons of a lifetime of practice into one year-long online program. Podcast listeners can use the code BEINGWELL25 at checkout for an additional 25% off! Please don't hesitate to apply for a scholarship if you're in need. Support the Podcast: We're now on Patreon! If you'd like to support the podcast, follow this link. Connect with the show: Follow us on Instagram Follow Rick on Facebook Follow Forrest on Facebook Subscribe on iTunes Learn more about your ad choices. Visit megaphone.fm/adchoices

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! From Dr. Hanson: The Foundations of Well-Being brings together the lessons of a lifetime of practice into one year-long online program. Podcast listeners can use the code BEINGWELL25 at checkout for an additional 25% off! Please don't hesitate to apply for a scholarship if you're in need. 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! Connect with the show: Follow us on Instagram Follow Rick on Facebook Follow Forrest on Facebook Subscribe on iTunes Learn more about your ad choices. Visit megaphone.fm/adchoices

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. Sponsors: 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! From Dr. Hanson: The Foundations of Well-Being brings together the lessons of a lifetime of practice into one year-long online program. Podcast listeners can use the code BEINGWELL25 at checkout for an additional 25% off! Please don't hesitate to apply for a scholarship if you're in need. Support the Podcast: We're now on Patreon! If you'd like to support the podcast, follow this link. Connect with the show: Follow us on Instagram Follow Rick on Facebook Follow Forrest on Facebook Subscribe on iTunes Learn more about your ad choices. Visit megaphone.fm/adchoices

It's our turn to be uncomfortable. https://blacklivesmatters.carrd.co Racism is a public health crisis. Ways You Can Help Donate to: ACT Blue fundraiser GoFundMe’s justice and equality fund George Floyd Breonna Taylor Ahmaud Aubery Learn more about your ad choices. Visit megaphone.fm/adchoices

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. From Dr. Hanson: The Foundations of Well-Being brings together the lessons of a lifetime of practice into one year-long online program. Podcast listeners can use the code BEINGWELL25 at checkout for an additional 25% off! Please don't hesitate to apply for a scholarship if you're in need. 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. Connect with the show: Follow us on Instagram Follow Rick on Facebook Follow Forrest on Facebook Subscribe on iTunes Learn more about your ad choices. Visit megaphone.fm/adchoices

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! The Foundations of Well-Being brings together the lessons of a lifetime of practice into one year-long online program. Podcast listeners can use the code BEINGWELL25 at checkout for an additional 25% off! Please don't hesitate to apply for a scholarship if you're in need. Connect with the show: Follow us on Instagram Follow Rick on Facebook Follow Forrest on Facebook Subscribe on iTunes Learn more about your ad choices. Visit megaphone.fm/adchoices

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: The Foundations of Well-Being brings together the lessons of a lifetime of practice into one year-long online program. Podcast listeners can use the code BEINGWELL25 at checkout for an additional 25% off! Please don't hesitate to apply for a scholarship if you're in need. 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! Connect with the show: Follow us on Instagram Follow Rick on Facebook Follow Forrest on Facebook Subscribe on iTunes Learn more about your ad choices. Visit megaphone.fm/adchoices

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: The Foundations of Well-Being brings together the lessons of a lifetime of practice into one year-long online program. Podcast listeners can use the code BEINGWELL25 at checkout for an additional 25% off! Please don't hesitate to apply for a scholarship if you're in need. 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! Connect with the show: Follow us on Instagram Follow Rick on Facebook Follow Forrest on Facebook Subscribe on iTunes Learn more about your ad choices. Visit megaphone.fm/adchoices

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. From Dr. Hanson: The Foundations of Well-Being brings together the lessons of a lifetime of practice into one year-long online program. Podcast listeners can use the code BEINGWELL25 at checkout for an additional 25% off! Please don't hesitate to apply for a scholarship if you're in need. 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! Connect with the show: Visit us on the web Follow us on Instagram Follow Rick on Facebook Follow Forrest on Facebook Subscribe on iTunes Learn more about your ad choices. Visit megaphone.fm/adchoices

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. Support the Podcast: We're now on Patreon! If you'd like to support the podcast, follow this link. From Dr. Hanson: The Foundations of Well-Being brings together the lessons of a lifetime of practice into one year-long online program. Podcast listeners can use the code BEINGWELL25 at checkout for an additional 25% off! Please don't hesitate to apply for a scholarship if you're in need. Connect with the show: Follow us on Instagram Follow Rick on Facebook Follow Forrest on Facebook Subscribe on iTunes Learn more about your ad choices. Visit megaphone.fm/adchoices

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. Sponsor Message: We're now on Patreon! If you'd like to support the podcast, follow this link. From Dr. Hanson: The Foundations of Well-Being brings together the lessons of a lifetime of practice into one year-long online program. Podcast listeners can use the code BEINGWELL25 at checkout for an additional 25% off! Please don't hesitate to apply for a scholarship if you're in need. Connect with the show: Follow us on Instagram Follow Rick on Facebook Follow Forrest on Facebook Subscribe on iTunes Learn more about your ad choices. Visit megaphone.fm/adchoices

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. From Dr. Hanson: The Foundations of Well-Being brings together the lessons of a lifetime of practice into one year-long online program. Podcast listeners can use the code BEINGWELL25 at checkout for an additional 25% off! Please don't hesitate to apply for a scholarship if you're in need. We're now on Patreon! If you'd like to support the podcast, follow this link. Connect with the show: Follow us on Instagram Follow Rick on Facebook Follow Forrest on Facebook Subscribe on iTunes 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. Learn more about your ad choices. Visit megaphone.fm/adchoices

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. From Dr. Hanson: The Foundations of Well-Being brings together the lessons of a lifetime of practice into one year-long online program. Podcast listeners can use the code BEINGWELL25 at checkout for an additional 25% off! Please don't hesitate to apply for a scholarship if you're in need. 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. Connect with the show: Follow us on Instagram Follow Rick on Facebook Follow Forrest on Facebook Subscribe on iTunes Learn more about your ad choices. Visit megaphone.fm/adchoices

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. From Dr. Hanson: The Foundations of Well-Being brings together the lessons of a lifetime of practice into one year-long online program. Podcast listeners can use the code BEINGWELL25 at checkout for an additional 25% off! Please don't hesitate to apply for a scholarship if you're in need. 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. Connect with the show: Follow us on Instagram Follow Rick on Facebook Follow Forrest on Facebook Subscribe on iTunes Learn more about your ad choices. Visit megaphone.fm/adchoices

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 From Dr. Hanson: The Foundations of Well-Being brings together the lessons of a lifetime of practice into one year-long online program. Podcast listeners can use the code BEINGWELL25 at checkout for an additional 25% off! Please don't hesitate to apply for a scholarship if you're in need. 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. Connect with the show: Follow us on Instagram Follow Rick on Facebook Follow Forrest on Facebook Subscribe on iTunes Learn more about your ad choices. Visit megaphone.fm/adchoices

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? From Dr. Hanson: The Foundations of Well-Being brings together the lessons of a lifetime of practice into one year-long online program. Podcast listeners can use the code BEINGWELL25 at checkout for an additional 25% off! Please don't hesitate to apply for a scholarship if you're in need. 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. Connect with the show: Visit us on the web Follow us on Instagram Follow Rick on Facebook Follow Forrest on Facebook Subscribe on iTunes Learn more about your ad choices. Visit megaphone.fm/adchoices

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. From Dr. Hanson: The Foundations of Well-Being brings together the lessons of a lifetime of practice into one year-long online program. Podcast listeners can use the code BEINGWELL25 at checkout for an additional 25% off! Please don't hesitate to apply for a scholarship if you're in need. 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. Connect with the show: Follow us on Instagram Follow Rick on Facebook Follow Forrest on Facebook Subscribe on iTunes Learn more about your ad choices. Visit megaphone.fm/adchoices

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 Voice, and Trauma and Memory. Connect with the show: Follow us on Instagram Follow Rick on Facebook Follow Forrest on Facebook Subscribe on iTunes From Dr. Hanson: The Foundations of Well-Being brings together the lessons of a lifetime of practice into one year-long online program. Podcast listeners can use the code BEINGWELL25 at checkout for an additional 25% off! Please don't hesitate to apply for a scholarship if you're in need. 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 Learn more about your ad choices. Visit megaphone.fm/adchoices

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. 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: Visit us on the web Follow us on Instagram Follow Rick on Facebook Follow Forrest on Facebook Subscribe on iTunes Learn more about your ad choices. Visit megaphone.fm/adchoices

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. From Dr. Hanson: The Foundations of Well-Being brings together the lessons of a lifetime of practice into one year-long online program. Podcast listeners can use the code BEINGWELL25 at checkout for an additional 25% off! Please don't hesitate to apply for a scholarship if you're in need. 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. Connect with the show: Visit us on the web Follow us on Instagram Follow Rick on Facebook Follow Forrest on Facebook Subscribe on iTunes Learn more about your ad choices. Visit megaphone.fm/adchoices

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. From Dr. Hanson: The Foundations of Well-Being brings together the lessons of a lifetime of practice into one year-long online program. Podcast listeners can use the code BEINGWELL25 at checkout for an additional 25% off! Please don't hesitate to apply for a scholarship if you're in need. 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. Connect with the show: Visit us on the web Follow us on Instagram Follow Rick on Facebook Follow Forrest on Facebook Subscribe on iTunes Learn more about your ad choices. Visit megaphone.fm/adchoices

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. From Dr. Hanson: The Foundations of Well-Being brings together the lessons of a lifetime of practice into one year-long online program. Podcast listeners can use the code BEINGWELL25 at checkout for an additional 25% off! Please don't hesitate to apply for a scholarship if you're in need. 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. Connect with the show: Visit us on the web Follow us on Instagram Follow Rick on Facebook Follow Forrest on Facebook Subscribe on iTunes Learn more about your ad choices. Visit megaphone.fm/adchoices