Just One Thing: Care Less About What Others Think

Everything You Need to Know About Therapy: In this mega-episode, clinical psychologist Dr. Rick Hanson and Forrest Hanson explore everything you need to know about therapy. They share how you can get more from therapy, finding the approach that’s right for you, and some perspectives on why therapy is so expensive. They then run through the five major schools of Western psychotherapy before discussing a few alternative modalities. You’ll learn how long to stick with a therapist before looking for alternatives, questions to ask a prospective therapist, and how to maximize your results. by Being Well with Forrest Hanson and Dr. Rick Hanson

92 min listen

Healing After Trauma with Dr. Peter Levine: Somatic psychology legend Dr. Peter Levine joins Dr. Rick and Forrest to explore how we can use body-based approaches to recover from traumatic experiences. Peter uses his personal history with trauma to illustrate the practices he’s taught to thousands of people through his work. They discuss the importance of resourcing experiences, creating safety, developing interoception, abandonment wounds, bringing a diverse perspective to somatic work, and working with shame. As a warning, this episode includes a description of sexual assault. by Being Well with Forrest Hanson and Dr. Rick Hanson

58 min listen

Recovering from a Challenging Childhood: Dr. Rick and Forrest explore a huge topic: what can we do to recover from a difficult childhood as an adult? Rick introduces a three step process that can help us reclaim our past, identify the key needs we have these days, and internalize related positive experiences. They discuss related tools from psychology like releasing repressed emotions, claiming agency where we can, and changing what we emphasize in the story of our lives. If you had a hard time growing up, this one’s for you. by Being Well with Forrest Hanson and Dr. Rick Hanson

69 min listen

Dealing with Emotionally Immature People (and Parents) with Dr. Lindsay Gibson: Dr. Lindsay Gibson joins the podcast to share her groundbreaking work on emotional maturity. Forrest and Dr. Gibson explore how growing up with emotionally immature caregivers can affect our adult relationships, and what we can do to recover from these experiences, build healthier patterns, and disentangle from emotionally immature people. They start by discussing what emotional immaturity means, some of its key characteristics, and the consequences of growing up with emotionally immature parents. They then talk about how we can move away from “role-self” and develop a deeper connection with who we really are. You’ll learn practical tools for recognizing emotionally immature people, managing your relationships with them effectively, and establishing healthy boundaries. by Being Well with Forrest Hanson and Dr. Rick Hanson

78 min listen

How to Make the Most of Your 20s with Dr. Meg Jay: Twentysomethings are bombarded with misinformation, hype, and contradictory messages that pull them in many different directions. Dr. Meg Jay, a specialist on what she calls the “defining decade,” joins Forrest to explore how we can navigate this transformative and often anxiety-provoking time in our lives. They discuss the biggest misunderstandings about our 20s, balancing having fun with setting yourself up for the future, and common mental health issues. Topics include the pitfalls of self-diagnosis, creating a strong self-concept and building identity capital, dealing with burnout, strengthening our relationships, and more. About our Guest: Dr. Meg Jay is a developmental clinical psychologist who specializes in twentysomethings. She is on faculty at the University of Virginia, and is the author of a number of wonderful books, including The Defining Decade and her new book The Twentysomething Treatment: A Revolutionary Remedy for by Being Well with Forrest Hanson and Dr. Rick Hanson

76 min listen

Managing the Freeze Response: Dissociation, Emotional Shutdown, and Creating Safety: What do dissociation, avoidance, and emotional shutdown all have in common? They’re connected to the “freeze” response to stress. In one of our favorite episodes to date, Dr. Rick and Forrest explore the freeze response in detail. They talk about what stress responses are, how they impact our behavior, and why different people tend to default to different coping strategies. Forrest explains what freezing looks like in practice, and why the freeze response can be particularly difficult to navigate. Dr. Rick then shares a number of helpful strategies for working with the freeze response, including strengthening self-confidence, and the feeling of ourselves as someone who can create safety. Towards the end of the episode they discuss managing these tendencies in a relationship. by Being Well with Forrest Hanson and Dr. Rick Hanson

74 min listen

Working with Irrational Fears, Setting Healthy Boundaries, and Understanding Therapy: March Mailbag: Forrest and Dr. Rick open up the mailbag and answer questions from listeners focused on how we can work with irrational fears, create separation from our thoughts and feelings, and set healthy boundaries in dysfunctional families. Rick then goes off on the topic of “evidence-based” vs. “not evidence-based” approaches to therapy, leading to an interesting conversation about research, statistical significance, and what makes for good therapy. We think you’ll enjoy this one, thanks for listening! by Being Well with Forrest Hanson and Dr. Rick Hanson

75 min listen

10 Things We Wish We Knew in Our 20s: Our 20s are a unique decade filled with opportunity…including the opportunity to make a lot of mistakes. On today’s episode, Dr. Rick and Forrest share (roughly) 10 things they wish they’d known back then. They explore the balance of enjoying freedom with the compounding value of effort, a framework for finding meaning and purpose, and some of the common pitfalls that keep us stuck. Regardless of where you are in life, you’ll learn how to find and embrace your natural talents, appreciate meaningful relationships, and see things in a new light. by Being Well with Forrest Hanson and Dr. Rick Hanson

56 min listen

Self-Abandonment: Anxious Attachment, Healthy Boundaries, and Creating Healthy Relationships: On today’s episode Dr. Rick and Forrest explore self-abandonment, which occurs when we go against our authentic wants, emotions, and boundaries in order to serve others, meet external expectations, or protect ourselves emotionally. They cover where self-abandonment comes from, the psychological function it serves, and the relationship between self-abandonment and similar concepts like anxious attachment, low self-worth, and external referencing. You’ll learn how to set healthy boundaries, stop neglecting yourself, and become more secure from the inside out. by Being Well with Forrest Hanson and Dr. Rick Hanson

67 min listen

Hunger, Habits, and Changing Your Relationship with Food with Dr. Jud Brewer: There are as many ways to have a difficult relationship with food as there are ways to eat. It’s hard to get conversations about these challenges right, but today we’re taking the plunge and exploring the habit of eating when we’re not hungry with psychiatrist Dr. Jud Brewer. Dr. Rick, Forrest, and Dr. Jud start by discussing our often flawed approach to conversations about eating patterns, shame spirals, and the many problems with diets. They then move the conversation from what we eat to how we eat, applying Dr. Jud’s work on habits and craving to the challenge of emotional eating. Specific topics include the neuroscience behind how our hunger cues and emotional cues get mixed up, common habit loops related to food, reward value and the importance of creating a prediction error, the nature of craving as wanting without liking, mindfulness-based tools, and how we can create a bigger, better offer for our by Being Well with Forrest Hanson and Dr. Rick Hanson

81 min listen

Somatic Tools for Self-Regulation with Elizabeth Ferreira: One of the most important skills we can learn is how to regulate ourselves, riding the emotional waves without either ignoring or being overwhelmed by them. Associate therapist Elizabeth Ferreira joins Forrest to explore how we can feel our feelings while staying calm, collected, and in control. They walk through two examples of under- and over-regulation, and Elizabeth offers specific practices that by Being Well with Forrest Hanson and Dr. Rick Hanson

65 min listen

Build Strong Relationships and Heal in Community with Dr. Joy Harden Bradford: Our relationships are some of the most important parts of our life, and our happiness is often directly correlated to the strength of those relationships. Dr. Joy Harden Bradford joins the podcast to explore how we can apply lessons from group therapy to build stronger friendships. Forrest and Dr. Joy focus on how we can build the trust necessary for vulnerability, how attachment issues show up in friendships, and the common friend roles you might be putting yourself into without realizing it. by Being Well with Forrest Hanson and Dr. Rick Hanson

60 min listen

How to ADHD with Jessica McCabe: ADHD is one of the most common - and most misunderstood - conditions out there, and today we’re setting the record straight with author and YouTuber Jessica McCabe. Jessica joins Forrest to explore her journey with ADHD, dealing with common challenges like self-criticism, shame, and sensitivity, and how we can work with our unique brain, not against it. by Being Well with Forrest Hanson and Dr. Rick Hanson

55 min listen

The (real) Secret to Happiness: Attachment, Craving, and Enjoying Life: Forrest and Dr. Rick focus on the secret to everyday happiness: learning how to like without wanting. They talk about the lies our brain tells us, the rapid movement from liking to wanting, and how we can enjoy an experience without craving more of it. They then explore a specific example of getting captured by the brain’s “inner ad agency,” and what we can do to stay in the present, meet key needs, and see the whole of our experience without getting trapped by any one part. You won’t want to miss this one! by Being Well with Forrest Hanson and Dr. Rick Hanson

71 min listen

Mindfulness for Depression, Pain, and Suffering with Dr. Danny Penman: On today’s episode, Dr. Rick and Forrest focus on one of the most important skills we can learn: how we can become more aware of all the parts of our experience, avoid being captured by any one of them, and work with those parts more skillfully. One of the key tools we have for accomplishing this is vedanā, or the “feeling tone” of our experience. Author and meditation teacher Dr. Danny Penman joins the show to explore the role of vedanā, how we can help our brain interpret the world more accurately, and practical tools for relaxing suffering and enjoying life. by Being Well with Forrest Hanson and Dr. Rick Hanson

66 min listen

Dealing with a Mental Health Crisis, Trauma and Meditation, and Getting Back on the Wagon: January Mailbag: Forrest and Dr. Rick open up the mailbag and answer questions from listeners. How can we understand and support someone going through a mental health crisis? Is meditation enough to heal trauma? And what can we do about family members that just won’t change? You’ll learn why offering help isn’t always helpful, how to deal with unskillful feedback, and approaches that help with setting and achieving long-term goals. by Being Well with Forrest Hanson and Dr. Rick Hanson

61 min listen

Internal Family Systems: Healing Trauma and Restoring Wholeness with Dr. Richard Schwartz: Dr. Rick and Forrest are joined by Dr. Richard Schwartz, creator of the Internal Family Systems (IFS) model of therapy, to explore how we can integrate all the aspects of who we are. They explain the IFS model, the nature of parts and their roles, and how we can use this knowledge to increase self-awareness and deal with common problems. Then Rick and Dr. Schwartz dive deep into the nature of the “Self,” where it comes from, and how we can tune into and strengthen it. This was a wide-ranging conversation, and we were thrilled to have Dr. Schwartz on the podcast again. You won’t want to miss this one. by Being Well with Forrest Hanson and Dr. Rick Hanson

81 min listen

Healing Cycles of Trauma with Dr. Mariel Buqué: Dr. Mariel Buqué joins the podcast to help us learn how we can heal from the past, create healthier patterns, and break cycles of trauma. Forrest and Dr. Buqué talk about what intergenerational trauma is, how we can “hand trauma down,” and how these problematic patterns show up in the real world. They focus on what helps someone take the first steps, the key role of insight, and moving from insight to action. Along the way, Dr. Buqué shares the powerful tools that help people resource themselves to do the hard work of breaking intergenerational patterns. by Being Well with Forrest Hanson and Dr. Rick Hanson

79 min listen

How to Get More From 2024: Dr. Rick and Forrest kick off 2024 by exploring how we can relate to the past, plan for the future, and get more from the year ahead. They talk about different approaches to New Years, the tactics that maximize your chances of achieving a goal, and a simple four question system for reflecting on and learning from the year that was. by Being Well with Forrest Hanson and Dr. Rick Hanson

61 min listen

Finding Your Happiness: The Holiday Special with Elizabeth Ferreira: Forrest and Elizabeth welcome listeners into their home to talk about their changing relationship with the holidays, letting go of the past, healthy boundaries, glimmers, and different paths to taking in the good. Along the way they talk about different approaches to working with trauma, connecting with the body, and getting on our own side. by Being Well with Forrest Hanson and Dr. Rick Hanson

58 min listen

Harnessing Your Generativity: The Secret to Productivity, Creativity, and Consistency: Dr. Rick joins Forrest for a deep dive into harnessing our natural generativity. How can we become more productive and creative, experience greater satisfaction, and lean into our biological drives to get more of what we want out of life? They explore what a drive is, our natural drive states, and what we can learn from models of motivation like self-determination theory, before moving on to what we can do if generativity doesn’t come naturally to us. Rick and Forrest share how we can lean into enjoyable experiences, feel more competent and autonomous, and learn to brave experiences of failure. The second half of the episode focuses on psychological tools that help us activate, enjoy, and hang out in generative states more often. by Being Well with Forrest Hanson and Dr. Rick Hanson

80 min listen

How to Become a New Person: We’re getting toward the end of the year, and it’s a great opportunity to evaluate where we are and where we’d like to go. On today's episode, Dr. Rick and Forrest explore how we can step out of the way we've been, and into a new way of thinking, doing, and being. They talk about self-concept, unconscious beliefs, and how those beliefs affect our behavior. Forrest then shares a model of what this kind of change tends to look like practically, which usually includes relax our attachment to the things that are holding us back. Other topics include getting down to "the tip of the root," taking a step back from our narratives, challenging limiting beliefs, taking life less personally, working with discouragement, and finding motivation and drive. by Being Well with Forrest Hanson and Dr. Rick Hanson

66 min listen

What Healthy Couples DON’T Do with Dr. Amy Morin by Being Well with Forrest Hanson and Dr. Rick Hanson

71 min listen

Highly Sensitive People, How to Repair, and When Your Partner Won't Stop Talking: November Mailbag: What can I do if my partner dominates conversations about our relationship? How can I navigate situations where I want to repair, but other people don’t? What’s a “highly sensitive person,” and how does it relate to conditions like complex PTSD, ADHD, and autism? In this episode of Being Well, Dr. Rick and Forrest open up the mailbag and answer questions from listeners. by Being Well with Forrest Hanson and Dr. Rick Hanson

64 min listen

What Really Helps Trauma? with Dr. Jacob Ham: In one of the most interesting conversations we've ever had on the podcast, Forrest is joined by clinical psychologist Dr. Jacob Ham to explore what really helps people work with - and be with - trauma. They begin with Dr. Ham's background and what drew him to trauma work before Forrest asks him how he "conceptualizes" different kinds of traumatic experiences. Dr. Ham then takes them away from the conceptual, and toward the felt. They talk about cultivating a felt sense of connection, empathy as a way in to relationship, and the value of anger. Dr. Ham shares about his own process taking risks as a clinician, using parts work, moving away from the "false idol" of cognizing, and finding a unique way in for each individual. by Being Well with Forrest Hanson and Dr. Rick Hanson

73 min listen

The Being Well Holiday Survival Guide: Ah the holidays, that blessed time of year when we come together with our highly functional family systems to engage in some good, old-fashioned fun. If that sounded like a joke, this episode is for you. Dr. Rick and Forrest explore how to survive the holidays with the dishes (mostly) intact. They talk about the pull of dysfunctional family systems, our tendency to return to the way things were “back then,” and balancing the desire to flip the Thanksgiving table with the desire to just make it through another year. I thought this was one of the most interesting conversations we’ve had recently, and I hope you enjoy it. by Being Well with Forrest Hanson and Dr. Rick Hanson

75 min listen

The Polyvagal Theory and Recovering from Trauma with Dr. Stephen Porges: Dr. Stephen Porges, the creator of the polyvagal theory, joins the podcast to walk us through how its lessons can be applied to recovering from traumatic experiences. Forrest and Dr. Porges simplify the polyvagal theory, discuss the three key states our body can rest in, and explore how we can use polyvagal practices to heal old wounds and feel safer. by Being Well with Forrest Hanson and Dr. Rick Hanson

56 min listen

Mastering Change with Brad Stulberg: We all know that change is inevitable in life, and getting good at changing is one of the most important skills we can develop. It’s also one of the most difficult to master. On today’s episode writer and coach Brad Stulberg joins Forrest to explore how we can reshape who we are, navigate and embrace change, and become more resilient. by Being Well with Forrest Hanson and Dr. Rick Hanson

74 min listen

Should You Become A Parent?: On today’s episode Dr. Rick and Forrest focus on one of the most important decisions we’ll make in life: the choice to become a parent. They focus on what good parenting looks like in practice, the key difference in thinking of a child as a “means” or an “end,” and how to know whether becoming a parent is the right path for you. by Being Well with Forrest Hanson and Dr. Rick Hanson

70 min listen

How to Become Self-Confident: In today’s episode Forrest and Dr. Rick explore how we can improve our self-confidence, allowing us to become more psychologically flexible and create healthy boundaries with other people. They explain why becoming better at something doesn’t always make us more confident, the two paths of gaining confidence and releasing insecurity, and how we can release insecurity over time. They then talk about the differences between confidence and narcissism, dealing with other people when they try to put us down, and how we can develop an authentic sense of self-worth. Neurodharma Course! Join Dr. Rick for Neurodharma, a live, online course focused on developing seven key qualities that help us steady the mind, warm the heart, and find a reliable sense of inner peace. Neurodharma launches October 14, use code BeingWell20 for 20% off the purchase price. by Being Well with Forrest Hanson and Dr. Rick Hanson

60 min listen

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Just One Thing: Care Less About What Others Think

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