Being Well with Forrest Hanson and Dr. Rick Hanson

So much of our happiness and well-being comes back to how effectively we’re able to communicate with others – particularly in our important relationships. But how often are we our best selves? Are we able to hear others and speak our mind in a clear and kind way, without either becoming defensive or being excessively punishing and prosecutorial? To help us learn how to do just that, Forrest and Dr. Hanson are joined today by Oren Jay Sofer, the author of Say What You Mean: A Mindful Approach to Nonviolent Communication. Learn more about Say What You Mean here Oren's website Timestamps: 1:38: What is Nonviolent Communication? 5:12: The true nature of Nonviolent Communication. 9:25: How this style of communication changes us. 15:08: Why should we communicate this way when other people don't? 20:26: How can we make demands of other people nonviolently? 32:13: If others don't communicate with us in good faith, should we still be nonviolent? 37:32: Lessons for your younger self. Learn more about your ad choices. Visit megaphone.fm/adchoices

During today's special mailbag episode, Dr. Hanson and Forrest answer questions from listeners related to things that can hijack our attention, specifically hysterical and violent forms of media. If you'd like to submit a question, use the form on this page! Royal Society Open Science Study Statement from the Society for Media Psychology and Technology of the American Psychological Association Consortium of Scholars Open Letter PNAS Metaanalysis Timestamps: 2:00: "I feel like our culture bombards us with hysteria. What can we do to stop it from influencing us?" 12:50: "Do violent video games, or other forms of media, cause children to become violent?" 24:45: "How much exposure to intense media would you allow your child?" Learn more about your ad choices. Visit megaphone.fm/adchoices

In part two of their conversation with Dr. Christine Carter, Dr. Hanson and Forrest explore the "Sweet Spot," that place of effortless effectiveness where we can be both productive and relaxed. Our relationships with other people are one of the major influences that can pull us out of that sweet spot, so they are once again a major focus during this episode. Support the Podcast: We're on Patreon! If you'd like to support the podcast, follow this link. Key Topics: 0:25: What is the "sweet spot?" 3:30: What pulls us out of the sweet spot? 6:10: How can our important relationships pull us out of the sweet spot? 8:00: How can we know when we've stuck around in a relationship too long, or, on the other hand, when we're leaving too quickly? 10:00: What are things we can influence others on? And what things are unchangeable in our relationship? 14:35: How we can stand up for ourselves. 16:40: How fulfilling our duties fits into the sweet spot. 19:30: How we can find the sweet spot. 21:30: What would you say to your younger self? 23:15: Recap Sign-up for Dr. Hanson's new monthly meditation program here. Use the code BEINGWELL for 10% off the purchase price: https://bit.ly/2NEnVU3 Sponsors: Reset and rebalance with Recess, a sparkling water infused with hemp extract and adaptogens. Take 15% off your first order by using code BEINGWELL at checkout. Join over a million people using BetterHelp, the world’s largest online counseling platform. Visit betterhelp.com/beingwell for 10% off your first month! Learn more about your ad choices. Visit megaphone.fm/adchoices

Christine Carter shares the most important thing she does each day for her own well-being: finding the time to meditate and accept herself as she is. Sign up for Dr. Rick Hanson's free Just One Thing Newsletter here. Learn more about your ad choices. Visit megaphone.fm/adchoices

Parenting and forming strong intimate relationships can be challenging under the best of circumstances, and life is rarely perfect. In this episode Dr. Hanson and Forrest speak with Dr. Christine Carter, author of Raising Happiness and The Sweet Spot, about how we can form strong intimate relationships with our children, parents, and partners. This is the first part of two with Dr. Carter, the second episode in this series will be coming later this week. We're now on Patreon! If you'd like to support the podcast, follow this link. If you'd like to start making real, positive changes to your brain and your life, but you don't have a lot of extra time, then you may want to check out Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price. Sponsors: Reset and rebalance with Recess, a sparkling water infused with hemp extract and adaptogens. Take 15% off your first order by using code BEINGWELL at checkout. Join over a million people using BetterHelp, the world’s largest online counseling platform. Visit betterhelp.com/beingwell for 10% off your first month! Connect with the show: 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

There's a lot of advice out there, so sometimes it's nice to have one simple thing to focus on. As we continue to speak with an incredible group of experts, we're going to ask them for their Just One Thing: the most important thing they do inside their own mind, each day, for their own well-being. We're beginning the series with Dave Asprey, founder of Bulletproof. Sign up for Dr. Rick Hanson's free Just One Thing Newsletter here. Learn more about your ad choices. Visit megaphone.fm/adchoices

Dave Asprey is the founder and CEO of Bulletproof, a bestselling author, and an award winning podcaster. Today Forrest and Dr. Hanson talk with Dave about the power of biohacking, what truly motivates people to perform at the highest level, and the relationship between peak performance and well-being. Sponsor Message: We're now on Patreon! If you'd like to support the podcast, follow this link. Key Topics: 1:25: Why did you want to perform these experiments on yourself? 2:35: How can you spend so much money on optimizing your health? 5:30: The “scientific religion” and the progression of technology. 8:00: A “bio-hack” anyone can use. 10:20: How do we play at the cutting edge of health while avoiding snake oil? 15:30: Dave’s three most important pieces of advice. 19:55: Should we pursue performance or well-being? 23:00: Do you equate happiness to well-being? 25:00: The three big motivators. 27:40: Surprises from Game Changers. 31:00: Unlearning shame. 32:50: The relationship between body and mind. 36:15: Social hacking. 38:30: What would you say to a younger version of yourself? 41:30: Recap If you'd like to start making real, positive changes to your brain and your life, but you don't have a lot of extra time, then you may want to check out Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price. Sponsors: Reset and rebalance with Recess, a sparkling water infused with hemp extract and adaptogens. Take 15% off your first order by using code BEINGWELL at checkout. 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

Dr. Hanson and Forrest explore how compassion can serve as an antidote to shame with Dr. Chris Germer, a clinical psychologist and lecturer on psychiatry at Harvard Medical School. Chris is the co-founder of the Mindful Self-Compassion Program, and is a founding faculty member of the Institute for Meditation and Psychotherapy. Sponsor Message: We're now on Patreon! If you'd like to support the podcast, follow this link. Key Topics: 2:50: Non-duality 4:10: Dr. Germer’s first experience with self-compassion. 7:30: Can you be too mindful? 10:50: Defining self-compassion. 13:20: Mindfulness as a response to suffering. 17:00: Masculinity and self-compassion. 20:20: Becoming more receptive to your suffering. 24:30: How to apply self-compassion. 28:00: State to trait. 30:20: Self-compassion and shame. 34:30: How can compassion for shame reduce aggression? 37:10: What would you tell a younger version of yourself? 40:20: Recap If you'd like to start making real, positive changes to your brain and your life, but you don't have a lot of extra time, then you may want to check out Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price. Sponsors: Reset and rebalance with Recess, a sparkling water infused with hemp extract and adaptogens. Take 15% off your first order by using code BEINGWELL at checkout. Join over a million people using BetterHelp, the world’s largest online counseling platform. Visit betterhelp.com/beingwell for 10% off your first month! 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

Dr. Hanson and Forrest continue their series on "Who Am I" by exploring one of the fundamental human experiences: shame. Timestamps: 1:30: Defining shame. 4:10: Is there natural variation in how strongly people feel shame? 9:00: Sociopathy 10:00: Shame injuries and shaming experiences during childhood. 13:30: Developing susceptibility to shame. 18:20: Abuse and shame. 24:30: The complex layering of our emotions. 27:00: Working with and reducing shame. 34:00: Recap Sign-up for Dr. Hanson's new monthly meditation program here. Use the code BEINGWELL for 10% off the purchase price: https://bit.ly/2NEnVU3 Connect with the show: Follow Forrest on YouTube 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

Forrest and Dr. Hanson speak with many-time bestselling author, award-winning podcaster, and explorer of happiness, good habits, and human nature Gretchen Rubin. Together they talk about the importance of developing good habits, understanding your individual tendencies, and why one size rarely fits all. Purchase Gretchen's new book here: https://amzn.to/2C0uGex Timestamps: 2:10: Gretchen's start in self-help. 4:20: Key takeaways from The Happiness Project. 7:30: Radical transitions. 10:50: How to keep your resolutions. 12:25: The Four Tendencies 19:50: Can you change your temperament? 23:50: Why we have different tendencies. 26:05: Better Than Before 32:00: Can order be taken too far? 35:10: How can habits bring freedom? 40:35: Outer Order, Inner Calm 47:00: Recap Sign-up for Dr. Hanson's new monthly meditation program here. Use the code BEINGWELL for 10% off the purchase price: https://bit.ly/2NEnVU3 Connect with the show: Follow Forrest on YouTube 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

Forrest and Dr. Hanson continue their series on "Who Am I" with an exploration of tendencies related to obsessive compulsive disorder. This includes how we can manage our own tendencies in that direction, and support others in managing theirs. Sign-up for Dr. Hanson's new monthly meditation program here. Use the code BEINGWELL for 10% off the purchase price! Timestamps: 3:09: Where does OCD come from? 5:45: What does obsession mean clinically? 10:05: How does OCD differ from other kinds of intrusive thoughts? 12:40: What is a compulsion, and why do obsessions lead to compulsions? 14:15: What does compulsion respond to? 18:25: Why are compulsions so challenging to manage? 22:15: How can we break the connection between obsessions and compulsions? 26:15: How can people learn to manage their obsessions better? Learn more about your ad choices. Visit megaphone.fm/adchoices

Forrest and Matt D’Avella, director of the Netflix documentary Minimalism, explore why minimalism changed Matt's life, how we can become more fulfilled by redefining success, and the importance of taking the first step toward distant goals. Matt's YouTube Channel Matt's Podcast: The Ground Up Show Timestamps: 1:00: The power of establishing routines. 5:45: Finding minimalism. 9:45: Redefining success. 11:40: Lifestyle creep and greed. 14:30: Recognizing our needs. 15:50: Finding buffer time. 20:00: Unplugging from social media. 24:20: Why has minimalism become more popular? 27:00: Objections to minimalism. 30:00: Taking the first step, and being a professional. 37:20: “The Fargo Incident.” 43:00: Coping with feelings of failure. 46:30: Starting from zero. 50:00: Recap Dr. Rick Hanson's Monthly Meditation Program: Use code BEINGWELL for 10% off! Connect with the show: Follow Forrest on YouTube 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. Hanson and Forrest continue their series on “Who Am I” by exploring the “how” of managing anxiety. This includes calming and settling ourselves during anxious states, reducing our “trait” of anxiety, and working with others to help them manage their own fears. Timestamps: 2:30: What can we do to cope with anxiety? 5:40: Why don’t we act when we’re anxious? 10:15: The complex emotional stew of anxiety. 15:40: How to investigate the roots of our anxiety. 19:45: Suggestions for reducing trait anxiety. 25:50: How can we support others in managing their anxiety? Sign-up for Dr. Hanson's new monthly meditation program here. Use the code BEINGWELL for 10% off the purchase price: https://bit.ly/2NEnVU3 Connect with the show: Follow Forrest on YouTube 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. Angela Duckworth joins Dr. Rick Hanson and Forrest to explore how we can become more passionate and perseverant when times are tough. About Our Guest: Dr. Angela Duckworth, a professor of psychology at the University of Pennsylvania, founder of the non-profit Character Lab, and author of the bestseller Grit: The Power of Passion and Perseverance. Dr. Duckworth has also given an incredibly popular TED talk on the subject of Grit that’s been watched over 20 million times. Timestamps: 1:45: What is grit? 2:10: Where did your interest in grit come from? 4:00: How did you find a sense of purpose? 6:45: Is passion or purpose more important? 9:45: Are there other factors that support grit? 11:30: Does grit feel good? 13:15: How much of what makes us gritty is changeable? 16:00: Can grit be found in communities? 18:45: Developing grit. 22:45: How can we find passions? 25:15: Helping children develop passions. 30:30: How has your research been misunderstood or misused? 32:00: How passion and perseverance support one another. 33:40: How has your work changed your life personally? 35:45: Comparison is the thief of joy. 38:45: Three suggestions for teaching children. If you'd like to sign up for Angela's Thought of the Week, you can do that right here: https://www.characterlab.org/signup Sign-up for Dr. Hanson's new monthly meditation program here. Use the code BEINGWELL for 10% off the purchase price: https://bit.ly/2NEnVU3 Connect with the show: Follow Forrest on YouTube 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. Hanson and Forrest continue their series on the central question “Who Am I” by exploring subjects related to the development of fear, wariness, and worry in our often anxious brains. Timestamps: 2:00: Threat, aversion, inhibition, wariness, and anxiety. 6:50: The relationship between wariness and anxiety. 8:20: Anxious states vs. anxiety as a trait. 11:30: Is anxiety genetic? 12:20: Why is there variation in levels of anxiety? 17:40: Can we develop an anxious temperament over time? 21:30: Anxious in some situations but not in others. 24:40: Moving without fear. 27:30: Being afraid of not feeling afraid. 29:20: What is anxiety the shadow of? 35:30: Recap Sign-up for Dr. Hanson's new monthly meditation program here. Use the code BEINGWELL for 10% off the purchase price: https://bit.ly/2NEnVU3 Connect with the show: Follow Forrest on YouTube 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

Forrest and Lori Deschene, founder of TinyBuddha.com, explore how we can learn to manage paralyzing experiences of anxiety and worry. This includes focusing on what you can control, limiting responsibility to a comfortable level, and developing comfort with uncertainty. Learn more about the Worry Journal and purchase your copy here. Sponsor Message: We're now on Patreon! If you'd like to support the podcast, follow this link. Timestamps: 2:30: What was the inspiration behind Tiny Buddha?5:30: Has engaging with self-help made you personally happier?7:45: Worrying about being enough.12:10: Focusing on what you can control14:00: Recognizing your own strength.15:25: Using creative activities.18:20: Returning to childlike joy.21:45: Limiting responsibility to a comfortable level.26:00: Acknowledging your everyday accomplishments.27:30: Developing comfort with uncertainty.32:00: Being honest with yourself.34:00: Recap If you'd like to start making real, positive changes to your brain and your life, but you don't have a lot of extra time, then you may want to check out Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price. 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

Dr. Hanson and Forrest begin a new series of episodes dedicated to a simple question: Who am I? To explore this big question, they start by going into what creates our individual variation in personality and temperament, how we’re impacted by our genes and environment, the ups and downs of personality typing, and just how in control of our own nature we really are. Sponsor Message: We're now on Patreon! If you'd like to support the podcast, follow this link. Timestamps: 2:20: Where does personality come from? 5:25: Nature and nurture. 14:30: What can we really control? 19:45: Why we group people. 24:00 Personality typing. 31:00: Expanding the circle of your comfort 35:00: Stereotype threat. 38:30: The village in the mind. 40:00: Recap If you'd like to start making real, positive changes to your brain and your life, but you don't have a lot of extra time, then you may want to check out Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price. 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

It’s easy for our New Year's aspirations and goals to come wrapped in a package of self-criticism. To help fight that, Dr. Rick Hanson is joined by Dr. Tara Brach for this special episode. Rick and Tara explore the importance of self-caring how we can grow this critical resource inside ourselves, and why it’s not selfish to be on your own side. If you'd like to learn more about The Foundations of Well Being, follow this link. Timestamps: 3:00: The “sweet spot” of personal growth. 6:45: Why should we open to painful experiences? 10:15: A personal story of self-caring. 14:00: The “near enemies” of self-caring. 16:40: How can we feel the difference between authentic self-caring and imposter emotions? 19:00: Self-caring and wholeness of the self. 21:35: Self-caring without narcissism. 25:55: Facing our needs. 29:30: A practice of self-compassion. 38:35: Seeing through the eyes of another. Sign-up for Dr. Hanson's new monthly meditation program here. Use the code BEINGWELL for 10% off the purchase price: https://bit.ly/2NEnVU3 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

Today's episode focuses on getting the most out of your New Year's Resolutions! Sponsor Message: We're now on Patreon! If you'd like to support the podcast, follow this link. Timestamps: 0:45: Do you make resolutions? 2:30: A process for new resolutions. 4:00: Focused goal setting. 6:10: Good crowds out great. 7:10: Be aware of how setting resolutions makes you feel. 8:30: Pitfalls around resolutions. 12:05: Process vs. outcome. 13:20: Setting goals for love, work, and play. 15:20: The power of little numbers. 19:15: Sticking with resolutions. 21:30: Focusing on what you can control. 23:30: Means and ends. 27:15: Affective forecasting. 29:45: Big picture ends and actionable means. 33:15: Focusing on the present moment. 36:00: Removing negative influences. The material in this podcast comes in large part from our book Resilient: How to Grow an Unshakable Core of Calm, Strength, and Happiness. If you like the podcast, you'll love the book! If you would like to learn more about Dr. Hanson's new online program Neurodharma, follow this link! Use the code BEINGWELL for 10% off the purchase price. Connect with the show: Follow Forrest on YouTube 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. Hanson and Forrest conclude their yearlong journey through the 12 strengths with a final episode dedicated to opening our hearts to all beings. If you would like to learn more about Dr. Hanson's new online program Neurodharma, follow this link! Use the code BEINGWELL for 10% off the purchase price. Sponsor Message: We're now on Patreon! If you'd like to support the podcast, follow this link. Connect with the show: Visit us on the web Follow us on Instagram Follow Rick on Facebook Follow Forrest on Facebook Subscribe on iTunes The material in this podcast comes in large part from our book Resilient: How to Grow an Unshakable Core of Calm, Strength, and Happiness. If you like the podcast, you'll love the book! Timestamps: 1:30: What does “widening the circle of us” mean? 5:00: The evolution of prejudice. 6:30: What are the benefits to us of widening the circle? 12:30: How can we tell if we’re being discriminatory? 18:30: What can we do to expand the circle of us? 27:10: Key takeaways from the last year. 37:15: Recap Learn more about your ad choices. Visit megaphone.fm/adchoices

In the second of our two episodes dedicated to Forgiveness, Dr. Hanson and Forrest explore the tender territory of forgiving yourself. If you'd like to learn more about Dr. Hanson's online program The Foundations of Well Being, follow this link! Use the code BEINGWELL10 for 10% off the purchase price. Sponsor Message: We're now on Patreon! If you'd like to support the podcast, follow this link. Connect with the show: Visit us on the web Follow us on Instagram Follow Rick on Facebook Follow Forrest on Facebook Subscribe on iTunes The material in this podcast comes in large part from our book Resilient: How to Grow an Unshakable Core of Calm, Strength, and Happiness. If you like the podcast, you'll love the book! Timestamps: 0:45: Why do some people struggle to forgive themselves? 2:30: Why it’s good to forgive yourself. 4:00: Taking maximum reasonable responsibility. 7:15: Feeling appropriate remorse. 11:05: Making amends. 15:20: Seeing the larger causes. 17:15: The balance between taking full responsibility and seeing larger causes. 20:40: Asking for forgiveness. 22:05: Offering forgiveness to yourself. 24:40: Recap Learn more about your ad choices. Visit megaphone.fm/adchoices

Dr. Hanson and Forrest explore one of the most important, and challenging, ways we can give to other people: Forgiveness. If you'd like to learn more about Dr. Hanson's online program The Foundations of Well Being, follow this link! Use the code BEINGWELL10 for 10% off the purchase price. Sponsor Message: We're now on Patreon! If you'd like to support the podcast, follow this link. Connect with the show: Visit us on the web Follow us on Instagram Follow Rick on Facebook Follow Forrest on Facebook Subscribe on iTunes The material in this podcast comes in large part from our book Resilient: How to Grow an Unshakable Core of Calm, Strength, and Happiness. If you like the podcast, you'll love the book! Timestamps: 0:50: What are the two kinds of forgiveness? 2:20: The challenges of forgiveness. 7:10: The real goal of disentangled forgiveness. 8:10: What needs to happen before we disentangle? 11:10: Creating a coherent internal narrative. 14:45: Using forgiveness as a balm to our wounds. 15:30: Suggestions for disentangling. 21:40: How can we know when it’s appropriate to extend a full pardon? 26:45: Remembrance and responsibility. 28:15: A story of full-pardon forgiveness. 31:50: Taking a wide view. 34:15: Recap Learn more about your ad choices. Visit megaphone.fm/adchoices

Each of us gives in many small ways every day. Each of these gifts is valuable, and each is an opportunity to feel good. But it's often hard to experience them that way! Dr. Hanson and Forrest begin the final strength of Generosity by exploring how we can do just that. If you'd like to learn more about Dr. Hanson's online program The Foundations of Well Being, follow this link! Use the code BEINGWELL10 for 10% off the purchase price. Sponsor Message: We're now on Patreon! If you'd like to support the podcast, follow this link. Connect with the show: Visit us on the web Follow us on Instagram Follow Rick on Facebook Follow Forrest on Facebook Subscribe on iTunes The material in this podcast comes in large part from our book Resilient: How to Grow an Unshakable Core of Calm, Strength, and Happiness. If you like the podcast, you'll love the book! Timestamps: 1:00: What is “everyday giving?” 3:20: The evolution of generosity. 9:25: What generosity gives to us. 12:00: Feeling like a person of value. 15:30: Blocks to giving. 20:00: Compassion and equanimity. 23:30: How to build equanimity. 28:45: Recap Learn more about your ad choices. Visit megaphone.fm/adchoices

How would your behavior change if you framed your actions as offerings to others? Dr. Hanson and Forrest bring the strength of Aspiration to a close by exploring how we can give what's truly in our heart. If you'd like to learn more about Dr. Hanson's online program The Foundations of Well Being, follow this link! Use the code BEINGWELL10 for 10% off the purchase price. Sponsor Message: We're now on Patreon! If you'd like to support the podcast, follow this link. Connect with the show: Visit us on the web Follow us on Instagram Follow Rick on Facebook Follow Forrest on Facebook Subscribe on iTunes The material in this podcast comes in large part from our book Resilient: How to Grow an Unshakable Core of Calm, Strength, and Happiness. If you like the podcast, you'll love the book! Timestamps: 0:25: What does it mean to make your offering? 4:05: How does making your offering support aspiration generally? 5:45: Two blocks to aspiration. 8:45: How making your offering simplifies relationships. 10:10: Finding fertile ground. 13:45: Being wise around persistence. 16:30: How can we find more fertile ground? 23:10: Whole effort, whole heart. 27:15: Recap Learn more about your ad choices. Visit megaphone.fm/adchoices

Dr. Hanson and Forrest explore how we can "aspire without attachment;" dreaming big dreams and pursuing them with commitment, while also being at peace with whatever happens. If you'd like to start making real, positive changes to your brain and your life, but you don't have a lot of extra time, then you may want to check out Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price. Sponsor Message: We're now on Patreon! If you'd like to support the podcast, follow this link. Connect with the show: Visit us on the web Follow us on Instagram Follow Rick on Facebook Follow Forrest on Facebook Subscribe on iTunes The material in this podcast comes in large part from our book Resilient: How to Grow an Unshakable Core of Calm, Strength, and Happiness. If you like the podcast, you'll love the book! Timestamps: 0:40: What does “aspiring without attachment” mean? 2:45: Why is it a good thing to aspire without attachment? 7:55: Process vs. outcome goals. 10:35: Re-framing what “winning” looks like. 15:00: Accepting the reality of negative outcomes. 16:45: “Failure” as part of a process. 18:45: The power of big goals. 20:30: Relaxing the sense of self. 28:15: Being carried by purpose 31:00: Recap Learn more about your ad choices. Visit megaphone.fm/adchoices

Dr. Hanson and Forrest explore how we can learn from and bring to life our childhood dreams - a key part of Aspiration. If you'd like to start making real, positive changes to your brain and your life, but you don't have a lot of extra time, then you may want to check out Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price. Sponsor Message: We're now on Patreon! If you'd like to support the podcast, follow this link. Connect with the show: Visit us on the web Follow us on Instagram Follow Rick on Facebook Follow Forrest on Facebook Subscribe on iTunes The material in this podcast comes in large part from our book Resilient: How to Grow an Unshakable Core of Calm, Strength, and Happiness. If you like the podcast, you'll love the book! Timestamps: 1:15: Why is aspiration a key strength? 3:30: Why are childhood dreams important? 6:15: Viewing the world without assumptions. 10:15: Aspiring toward ends rather than means. 14:15: Being conscious of the impact of other people. 20:20: How the “dreaded experience” stops us from aspiring. 24:00: Love, work, and play. 29:15: Including talents and values in your life. 34:20: Ikigai 37:45: Recap Learn more about your ad choices. Visit megaphone.fm/adchoices

Today we’re beginning a new strength, Aspiration, with a conversation between Dr. Hanson and Dr. Dan Siegel. During this episode, Dr. Siegel will explain how you can use “mindsight" to tap into the dreams you had as a child, and honor those aspirations as an adult. This interview is also a part of the Foundations of Well-Being online program. If you'd like to learn more about the Foundations of Well Being: https://thefoundationsofwellbeing.com/affiliate/38370 Sponsor Message: We're now on Patreon! If you'd like to support the podcast, follow this link. Connect with the show: Visit us on the web Follow us on Instagram Follow Rick on Facebook Follow Forrest on Facebook Subscribe on iTunes The material in this podcast comes in large part from our book Resilient: How to Grow an Unshakable Core of Calm, Strength, and Happiness. If you like the podcast, you'll love the book! Timestamps: 1:15: Interview begins 4:00: Why has it been important to you, personally, to develop inner strengths? 8:25: How has your life experience contributed to your view of Aspiration? 14:55: How can you use Mindsight to tune back in to your childhood dreams? 21:20: Reclaiming the dreams of your youth. 29:45: What are some of the internal blocks people bump into? 38:30: Supporting the thriving of others. 46:15: How can we support the aspirations of younger people? 56:30: What advice would you give your younger self? Learn more about your ad choices. Visit megaphone.fm/adchoices

At even the best of times, our relationships require a natural process of correction – let’s call it repair – to clear up little misunderstandings and ease points of friction. Doing that skillfully is the focus of today's episode. If you'd like to start making real, positive changes to your brain and your life, but you don't have a lot of extra time, then you may want to check out Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price. Sponsor Message: We're now on Patreon! If you'd like to support the podcast, follow this link. Connect with the show: Visit us on the web Follow us on Instagram Follow Rick on Facebook Follow Forrest on Facebook Subscribe on iTunes The material in this podcast comes in large part from our book Resilient: How to Grow an Unshakable Core of Calm, Strength, and Happiness. If you like the podcast, you'll love the book! Timestamps: 1:15: What are the common things that require repair? 3:25: The problem of resisting repair. 9:00: Checking our attributions and understandings. 15:30: Negotiating relevant values. 17:40: Know that your needs matter. 20:50: Expressing your needs clearly. 22:15: Scaling your relationships. 23:40: Repair as an expression of caring. 25:45: Leading with the good. 27:00: Recap Learn more about your ad choices. Visit megaphone.fm/adchoices

Relationships go smoothly when everyone wants the same thing. But how common is that? On this episode, Forrest and Dr. Hanson continue the strength of Courage by exploring how we can assert ourselves effectively. If you'd like to start making real, positive changes to your brain and your life, but you don't have a lot of extra time, then you may want to check out Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price. Sponsor Message: We're now on Patreon! If you'd like to support the podcast, follow this link. Connect with the show: Visit us on the web Follow us on Instagram Follow Rick on Facebook Follow Forrest on Facebook Subscribe on iTunes The material in this podcast comes in large part from our book Resilient: How to Grow an Unshakable Core of Calm, Strength, and Happiness. If you like the podcast, you'll love the book! Timestamps: 1:15: Why do people struggle to assert themselves effectively? 3:10: Setting the stage for asserting yourself. 8:45: Keeping your eyes on the prize. 11:50: Commenting on process. 16:10: Focusing on the future. 18:15: What would it look like if you got what you wanted? 24:00: Make requests, not demands. 25:50: Making requests with dignity. 28:50: Consolidating your gains. 30:45: Make clear agreements. 32:15: How can I help you do this? 37:10: Recap Learn more about your ad choices. Visit megaphone.fm/adchoices

Think about the weight of what’s been unsaid in your relationships. What have the effects been on you and other people? Today we’ll explore how to express those undelivered communications, and "speak from the heart" with kindness and skill. If you'd like to start making real, positive changes to your brain and your life, but you don't have a lot of extra time, then you may want to check out Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price. Sponsor Message: We're now on Patreon! If you'd like to support the podcast, follow this link. Connect with the show: Visit us on the web Follow us on Instagram Follow Rick on Facebook Follow Forrest on Facebook Subscribe on iTunes The material in this podcast comes in large part from our book Resilient: How to Grow an Unshakable Core of Calm, Strength, and Happiness. If you like the podcast, you'll love the book! Timestamps: 1:25: What do you mean by speaking from the heart? 3:00: What do we gain by speaking from the heart? 5:10: Speaking the positive as well as the negative. 6:20: The different dangers in speaking from the heart. 8:00: Establishing safety. 11:45: Being clear about our own facts. 15:30: What are the results you’re aiming for? 16:30: Talking about process. 21:20: Knowing your line in the sand. 22:30: Start by joining. 26:00: Leading with “I feel.” 28:15: Wise speech. 35:20: Continuing to practice empathy. 37:15: Nonviolent communication. 40:15: Honoring other people’s fundamental questions. 43:00: Recap Learn more about your ad choices. Visit megaphone.fm/adchoices

We have a natural desire for a reliable world - but life happens, and no person or organization is perfectly dependable. Dr. Hanson and Forrest explore how we can learn to manage that natural undependability. If you'd like to learn more about Dr. Hanson's online program The Foundations of Well Being, follow this link! Use the code BEINGWELL10 for 10% off the purchase price. Connect with the show: Visit us on the web Follow us on Instagram Follow Rick on Facebook Follow Forrest on Facebook Subscribe on iTunes The material in this podcast comes in large part from our book Resilient: How to Grow an Unshakable Core of Calm, Strength, and Happiness. If you like the podcast, you'll love the book! Timestamps: 2:00: Our expectations of dependability. 5:00: The undependability of experience. 7:30: The inevitability of disappointment. 12:30: Centering amidst disappointment. 17:00: Seeing what IS dependable. 20:40: Recap. Learn more about your ad choices. Visit megaphone.fm/adchoices

It’s easy to spend more time dwelling on the faults of others than reflecting on the room for improvement in oneself. Dr. Hanson and Forrest explore how "unilateral virtue" helps us focus on our side of the street, and keep our eyes on the prize. If you'd like to start making real, positive changes to your brain and your life, but you don't have a lot of extra time, then you may want to check out Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price. Sponsor Message: We're now on Patreon! If you'd like to support the podcast, follow this link. Connect with the show: Visit us on the web Follow us on Instagram Follow Rick on Facebook Follow Forrest on Facebook Subscribe on iTunes The material in this podcast comes in large part from our book Resilient: How to Grow an Unshakable Core of Calm, Strength, and Happiness. If you like the podcast, you'll love the book! Timestamps: 1:10: Where does unilateral virtue come from? 3:15: Being virtuous without becoming a doormat. 7:20: Fulfilling expectations and creating a framework of trust. 12:20: Doing things out of the kindness of our heart. 14:50: How can we establish our personal code? 18:00: Ways to set and keep personal commitments. 20:10: The difference between inner and other directed. 24:00: Other tactics for maintaining unilateral virtue. 25:30: Staying calm during an irritating interaction. 29:00: Staying humble about how righteous you are. 31:35: Feeling “at choice.” 34:15: Recap. Learn more about your ad choices. Visit megaphone.fm/adchoices

One would think it would be obvious, but the importance of warming the heart, and developing greater compassion and kindness as personal traits, is often overlooked in our important relationships. Dr. Hanson draws on 35+ years of couples counseling experience to teach us how to do just that. If you'd like to start making real, positive changes to your brain and your life, but you don't have a lot of extra time, then you may want to check out Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price. Sponsor Message: We're now on Patreon! If you'd like to support the podcast, follow this link. Connect with the show: Visit us on the web Follow us on Instagram Follow Rick on Facebook Follow Forrest on Facebook Subscribe on iTunes The material in this podcast comes in large part from our book Resilient: How to Grow an Unshakable Core of Calm, Strength, and Happiness. If you like the podcast, you'll love the book! Timestamps: 0:45: The less obvious reasons to be compassionate and kind. 5:00: The difference between compassion and kindness. 9:00: Loving at will. 11:30: Ways we can increase our capacity for compassion and kindness. 14:00: Respecting the boundaries of others. 16:30: Compassion and kindness while maintaining clear boundaries. 18:10: The protection of warmheartedness. 19:35: The difference between doing a negative thing and receiving a negative response. 20:45: Being loving inside yourself. 21:35: Two equally valuable ways to be loving and kind. 22:40: Loving others helps heal our wounds around love. 24:15: Recap Learn more about your ad choices. Visit megaphone.fm/adchoices

One of the most important interpersonal skills is empathy, which allows us to tune into and understand other people. Dr. Hanson and Forrest continue their discussion on Intimacy by exploring how we can grow this key strength. If you'd like to start making real, positive changes to your brain and your life, but you don't have a lot of extra time, then you may want to check out Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price. Sponsor Message: We're now on Patreon! If you'd like to support the podcast, follow this link. Connect with the show: Visit us on the web Follow us on Instagram Follow Rick on Facebook Follow Forrest on Facebook Subscribe on iTunes The material in this podcast comes in large part from our book Resilient: How to Grow an Unshakable Core of Calm, Strength, and Happiness. If you like the podcast, you'll love the book! Timestamps: 0:30: Why do we need to be empathic in order to be intimate? 1:50: Where does empathy come from biologically? 5:15: Summary of the three ways we can show empathy. 5:50: Is empathy a trait that can be developed? 8:15: Sustaining your attention to other people. 10:35: Letting yourself be truly affected by another person. 12:30: Empathic joining vs. problem solving. 13:55: Having empathy for perspectives very different from your own. 18:45: Ways to have empathy in the moment. 20:00: Feeling felt. 21:20: Using empathy responsibly. 22:00: Empathic imagination. 24:15: How to avoid playing the psychologist. 26:00: Being aware of true intentions. 27:40: Managing tone and using empathy to communicate. 30:25: Finding me and we through empathy. Learn more about your ad choices. Visit megaphone.fm/adchoices

Dr. Hanson and Forrest begin a new strength, Intimacy, with a discussion focused on how to balance two seemingly conflicting goals: maintaining our independence from other people while also forging emotionally intimate relationships with them. If you'd like to start making real, positive changes to your brain and your life, but you don't have a lot of extra time, then you may want to check out Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price. Sponsor Message: We're now on Patreon! If you'd like to support the podcast, follow this link. Connect with the show: Visit us on the web Follow us on Instagram Follow Rick on Facebook Follow Forrest on Facebook Subscribe on iTunes The material in this podcast comes in large part from our book Resilient: How to Grow an Unshakable Core of Calm, Strength, and Happiness. If you like the podcast, you'll love the book! Timestamps: 1:40: How does intimacy support autonomy? 3:50: What does appropriate autonomy look like? 5:30: How does autonomy support intimacy? 8:50: The importance of choice. 10:25: Is there a biological basis for preferences for intimacy or autonomy? 12:35: The ways we inhibit ourselves. 16:10: Where do our inhibitions come from? 19:15: How issues with autonomy can disguise themselves as problems with intimacy. 21:55: The oppression of the internalized audience. 24:45: Focusing on your own experience. 26:20: How to build healthy emotional boundaries. 29:00: Remembering when things went well. 30:30: Asserting your autonomy inside your own mind. 34:15: The importance of balance. 35:20: Recap Learn more about your ad choices. Visit megaphone.fm/adchoices

On this unique episode, Forrest interviews Dr. Hanson about his personal story of motivation – including how to transform from someone who lacks a natural feeling of motivation to someone who can diligently pursue their goals. If you'd like to start making real, positive changes to your brain and your life, but you don't have a lot of extra time, then you may want to check out Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price. Sponsor Message: We're now on Patreon! If you'd like to support the podcast, follow this link. Connect with the show: Visit us on the web Follow us on Instagram Follow Rick on Facebook Follow Forrest on Facebook Subscribe on iTunes The material in this podcast comes in large part from our book Resilient: How to Grow an Unshakable Core of Calm, Strength, and Happiness. If you like the podcast, you'll love the book! Timestamps: 2:00: Learning how to naturally motivate yourself. 5:00: Valuing your unique gifts. 6:30: Adding up an extra two hours. 8:30: Sustaining motivation through a long day. 11:45: Reducing the friction in your life. 14:10: The importance of taking decisive action. 17:00: The difference between motivation and discipline. 19:20: The feeling of commitment toward your goals. 26:00: Recognizing how limited our time is. Learn more about your ad choices. Visit megaphone.fm/adchoices

We all have things we know would be good to do, but it’s hard to do them. On this episode, Dr. Rick Hanson and Forrest focus on a key aspect of motivation: how we can incline our minds to break bad habits, and want the things that are good for it. If you'd like to start making real, positive changes to your brain and your life, but you don't have a lot of extra time, then you may want to check out Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price. Sponsor Message: We're now on Patreon! If you'd like to support the podcast, follow this link. Connect with the show: Visit us on the web Follow us on Instagram Follow Rick on Facebook Follow Forrest on Facebook Subscribe on iTunes The material in this podcast comes in large part from our book Resilient: How to Grow an Unshakable Core of Calm, Strength, and Happiness. If you like the podcast, you'll love the book! Timestamps: 0:40: Why doesn’t just knowing that something is bad stop us from doing it? 2:55: How does motivation work biologically? 7:00: The importance of connecting good behaviors to direct rewards. 8:50: Becoming good at imagining rewards. 12:40: Internalizing reward along the way. 14:20: Imbuing simple tasks with meaning. 17:30: Bringing playfulness to what you do. 19:30: Is there genetic variation in how easily motivated people are? 23:35: Having empathy for biological differences between people. 27:40: The relationship between nature and nurture. 33:35: The value of fulfilling expectations. 37:25: Identifying novelty. 39:40: Finding the fun factor. 41:00: Self-nurturance vs. self-criticism. 46:15: Recap Learn more about your ad choices. Visit megaphone.fm/adchoices

Dr. Hanson and Forrest continue the strength of Motivation by exploring how we can use healthy passion without falling victim to unhealthy righteousness, anger, and stress. If you'd like to start making real, positive changes to your brain and your life, but you don't have a lot of extra time, then you may want to check out Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price. Sponsor Message: We're now on Patreon! If you'd like to support the podcast, follow this link. Connect with the show: Visit us on the web Follow us on Instagram Follow Rick on Facebook Follow Forrest on Facebook Subscribe on iTunes The material in this podcast comes in large part from our book Resilient: How to Grow an Unshakable Core of Calm, Strength, and Happiness. If you like the podcast, you'll love the book! Timestamps: 1:00: What’s the relationship between stress and passion? 3:50: Applying positive vs. negative emotion. 6:30: Why passion and “revving up” makes you vulnerable to stress. 11:30: Why can things BE great but FEEL wearing? 15:00: “Faking” passion, and the influence of culture. 17:20: Learning how to hit the gas, and then tap the brakes. 19:00: Four ways to stay in healthy passion. 27:50: Recap Learn more about your ad choices. Visit megaphone.fm/adchoices

On this episode, Dr. Rick Hanson and Forrest begin the strength of Motivation with an episode that explores how we can pursue our goals with passion and purpose, without becoming painfully attached to them. If you'd like to start making real, positive changes to your brain and your life, but you don't have a lot of extra time, then you may want to check out Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price. Sponsor Message: We're now on Patreon! If you'd like to support the podcast, follow this link. Connect with the show: Visit us on the web Follow us on Instagram Follow Rick on Facebook Follow Forrest on Facebook Subscribe on iTunes The material in this podcast comes in large part from our book Resilient: How to Grow an Unshakable Core of Calm, Strength, and Happiness. If you like the podcast, you'll love the book! Timestamps: 1:20: Why are liking and wanting different? 4:45: What causes us to tip from liking into wanting? 8:25: If liking is good and wanting is bad, why is it so easy to tip into wanting? 12:30: Forrest’s experience with video games. 16:45: Addiction and moments of lucidity. 19:10: Identifying wanting through drivenness. 21:00: Things that pull us into wanting. 24:30: How can we stay in liking? 29:00: The danger of auto-wanting. 30:45: Delusional desire. 32:45: Recap Learn more about your ad choices. Visit megaphone.fm/adchoices

Dr. Rick Hanson and Forrest conclude the strength of Calm with an episode dedicated to exploring seven ways we can work with anger skillfully. If you'd like to start making real, positive changes to your brain and your life, but you don't have a lot of extra time, then you may want to check out Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price. Sponsor Message: We're now on Patreon! If you'd like to support the podcast, follow this link. Connect with the show: Visit us on the web Follow us on Instagram Follow Rick on Facebook Follow Forrest on Facebook Subscribe on iTunes The material in this podcast comes in large part from our book Resilient: How to Grow an Unshakable Core of Calm, Strength, and Happiness. If you like the podcast, you'll love the book! Timestamps: 0:35: Understanding the costs of anger 3:05: Never speaking or acting from anger 6:15: Reducing the priming for our anger 7:00: Reacting in proportion 10:00: Avoiding the habit of irritability 14:20: The tendency of fault-finding 16:30: The pitfalls of various kinds of talent 18:10: The story of the two monks 21:30: Know our near-enemies 24:30: The biology of slowing down 29:50: Walking away from excessive righteousness 33:00: Moral outrage in society 37:20: Recap Learn more about your ad choices. Visit megaphone.fm/adchoices

Dr. Rick Hanson and Forrest talk about managing one of our most difficult emotions: anger. Specifically, they focus on how we can distinguish between skillful and unskillful anger, particularly relating to issues of social justice. If you'd like to start making real, positive changes to your brain and your life, but you don't have a lot of extra time, then you may want to check out Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price. Sponsor Message: We're now on Patreon! If you'd like to support the podcast, follow this link. Connect with the show: Visit us on the web Follow us on Instagram Follow Rick on Facebook Follow Forrest on Facebook Subscribe on iTunes The material in this podcast comes in large part from our book Resilient: How to Grow an Unshakable Core of Calm, Strength, and Happiness. If you like the podcast, you'll love the book! Timestamps: 1:15: The physical costs of anger. 3:40: The interpersonal costs of anger. 5:15: How can we remove the costs of anger without turning into a doormat? 11:00: Finding the line between skillful and unskillful anger. 18:00: Using anger to find our deeper wants and needs. 19:45: What tends to lie under anger? 24:45: Tribal anger and social justice 29:50: The importance of saying “I’m sorry.” 31:50: Tribal leaders and the value of mobilizing anger. 33:55: Outraged vs. enraged 35:45: Recap Learn more about your ad choices. Visit megaphone.fm/adchoices

Dr. Rick Hanson and Forrest discuss how we can fight back against fear and learn to feel safer. They explore ways to reduce anxiety, identify resources, and deal with the real challenges of life. If you'd like to start making real, positive changes to your brain and your life, but you don't have a lot of extra time, then you may want to check out Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price. Sponsor Message: We're now on Patreon! If you'd like to support the podcast, follow this link. Connect with the show: Visit us on the web Follow us on Instagram Follow Rick on Facebook Follow Forrest on Facebook Subscribe on iTunes The material in this podcast comes in large part from our book Resilient: How to Grow an Unshakable Core of Calm, Strength, and Happiness. If you like the podcast, you'll love the book! Timestamps: 0:30: What causes fear? 2:30: Feeling reasonable safety. 7:15: Anxiety in the body. 9:00: Identifying the resources we have to fight threats. 12:30: How can we feel safer during REAL threats? 14:25: The importance of growing resting-state resources. 16:25: Three ways to deal with immediate threats. 20:00: Ways to approach the fear of truly dreadful things. 24:55: Reducing steady-state anxiety. 27:50: Dealing with anticipatory dread. 34:00: Recap Learn more about your ad choices. Visit megaphone.fm/adchoices

Dr. Rick Hanson and Forrest discuss how to manage and reduce a particular kind of fear: paper tiger paranoia. This fear is characterized by needless anxiety that comes from the brain’s creation of imaginary threats. If you'd like to start making real, positive changes to your brain and your life, but you don't have a lot of extra time, then you may want to check out Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price. Sponsor Message: We're now on Patreon! If you'd like to support the podcast, follow this link. Connect with the show: Visit us on the web Follow us on Instagram Follow Rick on Facebook Follow Forrest on Facebook Subscribe on iTunes The material in this podcast comes in large part from our book Resilient: How to Grow an Unshakable Core of Calm, Strength, and Happiness. If you like the podcast, you'll love the book! Timestamps: 1:00: What does “paper tiger paranoia” mean? 3:25: How do “tigers” appear in the modern day? 4:45: Why paper tigers crowd out real ones. 6:20: Hidden costs of paper tiger paranoia. 8:20: The insidiousness of fear. 11:00: Recognizing sources of needless anxiety. 17:45: Fighting back against fear. 20:30: Fear, agency, and acceptance. 23:30: Recap Learn more about your ad choices. Visit megaphone.fm/adchoices

Dr. Hanson and Forrest begin a new series of episodes exploring the strength of Calm. Particularly, they focus on how we can learn to activate the calming wing of the nervous system to fight back against stress. If you'd like to start making real, positive changes to your brain and your life, but you don't have a lot of extra time, then you may want to check out Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price. Sponsor Message: We're now on Patreon! If you'd like to support the podcast, follow this link. Connect with the show: Visit us on the web Follow us on Instagram Follow Rick on Facebook Follow Forrest on Facebook Subscribe on iTunes The material in this podcast comes in large part from our book Resilient: How to Grow an Unshakable Core of Calm, Strength, and Happiness. If you like the podcast, you'll love the book! Timestamps: 1:30: Why is calm an important inner strength? 3:20: The dangers of being hijacked by fear. 7:05: The biological basis of calm. 11:05: Modern culture and the sympathetic nervous system. 12:30: Understanding your needs. 15:15: Developing a wide range of response. 17:20: The ease of being driven from the green zone. 19:20: Ways to calm down. 23:00: State calm vs. trait calm. 28:00: The importance of tranquility. Learn more about your ad choices. Visit megaphone.fm/adchoices

It's often surprisingly hard to feel like a good person...even if we are one! Dr. Hanson and Forrest wrap up the strength of Confidence by exploring how we can authentically feel like a good person from the top-down and the bottom-up. If you'd like to start making real, positive changes to your brain and your life, but you don't have a lot of extra time, then you may want to check out Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price. Sponsor Message: We're now on Patreon! If you'd like to support the podcast, follow this link. Connect with the show: Visit us on the web Follow us on Instagram Follow Rick on Facebook Follow Forrest on Facebook Subscribe on iTunes The material in this podcast comes in large part from our book Resilient: How to Grow an Unshakable Core of Calm, Strength, and Happiness. If you like the podcast, you'll love the book! Timestamps: 0:30: What is “feeling like a good person?” 3:00: Why is it hard to feel like a good person? 6:00: Comparing part of our lives to all of another’s. 7:00: Why is it good to feel like a good person? 11:00: Ways to grow the feeling of being a good person. 17:00: Top-down vs. bottom-up 20:00: Recap Learn more about your ad choices. Visit megaphone.fm/adchoices

There are two “characters” we all have inside our minds: an inner critic and an inner nurturer. Dr. Hanson and Forrest focus on how we can manage our inner critic while building up a strong inner nurturer. If you'd like to start making real, positive changes to your brain and your life, but you don't have a lot of extra time, then you may want to check out Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price. Sponsor Message: We're now on Patreon! If you'd like to support the podcast, follow this link. Connect with the show: Visit us on the web Follow us on Instagram Follow Rick on Facebook Follow Forrest on Facebook Subscribe on iTunes The material in this podcast comes in large part from our book Resilient: How to Grow an Unshakable Core of Calm, Strength, and Happiness. If you like the podcast, you'll love the book! Timestamps: 0:40: What is an inner critic and an inner nurturer? 2:15: Do we have these voices in balance? 4:30: 3 things we can do to limit the influence of the inner critic. 7:55: Balancing too much and too little criticism. 10:00: What value can we take from the inner critic? 11:50: The experience of a child. 14:15: Building up your inner nurturer. 17:20: What the inner nurturer feels like. 19:00: How we feel inside vs. how we act towards others. 20:30: How to stop the inner critic before it gets going. 24:00: Recap Learn more about your ad choices. Visit megaphone.fm/adchoices

On today’s episode of the Being Well Podcast, Dr. Hanson interviews Dr. Paul Gilbert, professor of clinical psychology at the University of Darby and the founder of compassion focused therapy. They explore how we can grow a healthy sense of self-worth, be honest without being critical, and stop undermining our own confidence. The content of today's episode was taken from Dr. Hanson's online course, The Foundations of Well-Being. Sponsor Message: We're now on Patreon! If you'd like to support the podcast, follow this link. Connect with the show: 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

Our negative reactions to the painful experiences of life that are often more harmful than those experiences themselves. Dr. Hanson and Forrest explore how we can avoid these “second darts." If you'd like to start making real, positive changes to your brain and your life, but you don't have a lot of extra time, then you may want to check out Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price. Sponsor Message: We're now on Patreon! If you'd like to support the podcast, follow this link. Connect with the show: Visit us on the web Follow us on Instagram Follow Rick on Facebook Follow Forrest on Facebook Subscribe on iTunes The material in this podcast comes in large part from our book Resilient: How to Grow an Unshakable Core of Calm, Strength, and Happiness. If you like the podcast, you'll love the book! Timestamps: 0:40: What are the first and second darts? 2:50: An example of first and second darts. 5:15: Finding where you have influence. 7:15: Avoiding adding second darts. 12:30: Not fueling second darts. 15:00: Changing the channel on second darts. 15:50: Managing second darts in relationships. 18:55: Sticking to first darts when communicating. 21:10: Recap Learn more about your ad choices. Visit megaphone.fm/adchoices

Attachment Theory is one of the most important frameworks in psychology. Dr. Hanson and Forrest explore why this theory is so relevant for everyday life, and how adults who may have had challenging childhood relationships can become more securely attached in the here and now. If you'd like to start making real, positive changes to your brain and your life, but you don't have a lot of extra time, then you may want to check out Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price. Sponsor Message: We're now on Patreon! If you'd like to support the podcast, follow this link. Connect with the show: Visit us on the web Follow us on Instagram Follow Rick on Facebook Follow Forrest on Facebook Subscribe on iTunes The material in this podcast comes in large part from our book Resilient: How to Grow an Unshakable Core of Calm, Strength, and Happiness. If you like the podcast, you'll love the book! Timestamps: 1:00: The spectrum of confidence. 2:10: How does confidence “get into” the brain? 4:30: Learning confidence. 5:45: Why do we care so much about the opinions of other people? 10:30: The link between social and physical pain. 12:45: Secure and insecure attachment. 20:00: Attaching differently to different kinds of people. 23:50: How to become more securely attached. 30:30: Why does creating a coherent narrative help us become more securely attached? 35:50: Being someone others can securely attach to. 40:40: Recap Learn more about your ad choices. Visit megaphone.fm/adchoices

There is one form of happiness that is always available: happiness for others. Dr. Hanson and Forrest explore how feelings of altruistic joy can be a powerful antidote for experiences of disappointment and envy. If you'd like to start making real, positive changes to your brain and your life, but you don't have a lot of extra time, then you may want to check out Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price. Sponsor Message: We're now on Patreon! If you'd like to support the podcast, follow this link. Connect with the show: Visit us on the web Follow us on Instagram Follow Rick on Facebook Follow Forrest on Facebook Subscribe on iTunes The material in this podcast comes in large part from our book Resilient: How to Grow an Unshakable Core of Calm, Strength, and Happiness. If you like the podcast, you'll love the book! Timestamps: 0:30: Why is happiness for others such a reliable resource? 1:20: Why is feeling happy for others good for us? 3:15: Finding happiness for difficult people. 5:40: Mending relationships through happiness for others. 7:50: The naturalness of envy and jealousy. 12:15: Letting people land. 17:05: Working through blocks to altruistic joy. 22:15: Recap Learn more about your ad choices. Visit megaphone.fm/adchoices