Being Well With 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.

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?"

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

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.

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 worl

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.

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: Socia

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 do

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 

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 Fo

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?

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

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

 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

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

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 ha

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 th

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://b

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 Ne

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 yea