How to Achieve Inner Peace & Healing | Dr. Richard Schwartz

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Mar 3, 2025

Discover the transformative power of Internal Family Systems (IFS) therapy as Dr. Richard Schwartz reveals how our minds are made up of internal parts shaped by trauma. Delve into the dynamics of emotional healing, self-parenting, and the role of vulnerability in nurturing our inner selves. Explore innovative approaches to breaking harmful patterns and fostering deeper connections in relationships, while gaining insight into how understanding our fears can lead to personal growth and societal change.

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00:00 / 00:00

Multiple Parts of Self

The human mind is not unitary but comprised of various "parts."
These parts, like sub-personalities, hold valuable qualities and resources.

00:00 / 00:00

Trauma and Protective Parts

Trauma occurs when vulnerable parts are hurt, and we lock them away.
Protective parts, like "managers" and "firefighters," emerge to cope.

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Huberman's Family Conflict

Andrew Huberman describes a recent frustrating conversation with a family member.
He used "surrender" to gain perspective and de-escalate the situation.

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Understanding Internal Family Systems Therapy

02:50 • 4min

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Exploring the Dimensions of Trauma and Inner Parts

06:51 • 3min

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Navigating Inner Dynamics

10:20 • 19min

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Navigating Emotional Complexities

29:35 • 16min

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Becoming Your Own Inner Leader: The Role of Self-Parenting in Therapy

45:46 • 5min

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Navigating Self-Reliance Through Internal Exploration

50:27 • 22min

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Embracing Vulnerability and Inner Healing

01:12:19 • 4min

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Confronting Internalized Beliefs

01:16:22 • 12min

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Exploring Internal Protectors and Healing

01:28:10 • 25min

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Navigating Fear and Growth in Psychiatry

01:52:53 • 10min

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Healing Through Self-Awareness

02:02:45 • 7min

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A Connection of Curiosity and Gratitude

02:09:56 • 3min

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On the Move

Oliver Sacks

In 'On the Move: A Life', Oliver Sacks reflects on his life, from his early days as a neurologist to his later years as a celebrated author. The book explores his passions, struggles, and experiences, offering a candid look into the life of a remarkable individual. Andrew Huberman has praised this autobiography for its profound impact on him.

You are the one you've been waiting for

Richard Schwartz

In "You Are the One You've Been Waiting For," Richard Schwartz applies the principles of Internal Family Systems (IFS) to the complexities of intimate relationships. He explores how unresolved inner conflicts and unmet needs from childhood can manifest in relationship patterns. The book emphasizes self-compassion and self-leadership as crucial for creating healthy connections. Schwartz provides practical tools and techniques for understanding and healing relational wounds, fostering deeper intimacy and connection. It offers a transformative approach to understanding and improving relationships.

Protocols: An Operating Manual for the Human Body

Andrew Huberman

Protocols provides simple, powerful, and evidence-based solutions to life’s most common challenges. Designed to improve your mental health, physical health, and performance, these guidelines are customizable, allowing you to adapt them to your specific needs. With his clear and engaging style, Dr. Huberman explains the scientific principles behind each protocol and how they can deliver immediate, effective results. Protocols is your essential road map for achieving optimal health.

My guest is Dr. Richard Schwartz, Ph.D., therapist, author, and founder of Internal Family Systems (IFS) therapy. We discuss how IFS views the mind as a collection of parts, each shaped by different life experiences—both good and bad, including trauma. To demonstrate how IFS works, Dr. Schwartz guides Dr. Huberman and you, the listener, through an example IFS session. We also explore how IFS and body awareness can help break harmful thought and behavior patterns, promote emotional healing, and build healthier relationships.

Read the full episode show notes at hubermanlab.com.

Thank you to our sponsors

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Timestamps

00:00:00 Dr. Richard Schwartz

00:02:11 Internal Family Systems (IFS), Self & Parts

00:07:23 Sponsors: BetterHelp & David Protein

00:09:44 Trauma & Parts: Exiles, Roles, Critic, Managers, Firefighters

00:15:32 Frustration & Anger, Surrender & Perspective

00:19:35 Feelings, Curiosity & Self-Exploration, Protecting Other Parts

00:29:35 Exploration of Inner Frustration, Judgement, Firefighters, Protectors

00:40:04 Titanium Teddy Bear, The Self & Curiosity, Tool: The 8 C’s & Self

00:46:41 Sponsors: AG1 & Wealthfront

00:49:24 IFS Therapy, Self-Exploration

00:53:47 Role Confusion, Conflict, Self & Clarity; Legacy Burdens

01:00:26 Cognitive vs Somatic Feelings; Tools: Localize Body Feeling, Curiosity

01:04:11 IFS & Psychedelics, Ketamine, Big Self, Journal Retractions

01:11:18 Early Morning, Breathwork, Exiles & Healing

01:13:53 Sponsor: Function

01:15:41 Shame, Racism, Protectors & Carrying Burden, Compassion

01:21:29 Unhealthy Romantic Relationships, Child-Parent Relationship

01:27:06 Therapist, Self-Exploration, Protectors & Introduction to Self

01:31:08 Tool: Questions for a Self-Exploration of Internal Protectors

01:39:30 Writing, Forming New Relationships with Parts, Leading with Self

01:42:51 Protectors, Managers, Firefighters, Suicidal & Addiction Behaviors

01:48:37 Overworking, Fear, Mortality

01:54:35 Technology & Distraction, Exiles, Worthlessness

01:58:58 Psychiatry, Medicine, New Ideas

02:02:58 Culture & Expanding Problems, Activism & Self

02:10:39 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

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