10% Happier with Dan Harris

How (and Why) to Hug Your Inner Dragons | Richard Schwartz

Feb 10, 2021

In this conversation, Dr. Richard Schwartz, a renowned psychotherapist and founder of the Internal Family Systems model, dives deep into the complexities of our inner selves. He advocates for embracing rather than fighting our darker traits, viewing them as protective parts shaped by past traumas. The discussion merges IFS therapy with elements of Buddhism and highlights why meditation alone may not suffice for true healing. They even engage in IFS therapy practice, exploring the importance of compassion in understanding one's internal dialogue.

01:11:54

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Episode guests

Richard C. Schwartz

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Quick takeaways

Internal Family Systems (IFS) therapy helps individuals tap into their core self by understanding and transforming problematic parts of their mind.

IFS therapy complements mindfulness by actively engaging with and healing inner parts, fostering a more benevolent and accepting relationship.

Embracing and understanding our inner parts, even the ones engaging in harmful behaviors, with compassion can lead to healing and transformation.

Deep dives

The Internal Family Systems Model of Therapy

Dr. Richard Schwartz developed the Internal Family Systems Model of Therapy (IFS), which views the mind as consisting of multiple parts or personalities. These parts can become problematic when unattended to or frozen in time due to trauma. IFS aims to facilitate a dialogue between these parts, understanding their protective roles, and ultimately transforming them into their naturally valuable states. This approach allows individuals to tap into their core self, which is caring, curious, and compassionate.

Intro

5min

Exploring the Origins of Internal Family Systems Therapeutic Approach

2min

Embracing Inner Parts for Healing

27min

Exploring Inner Complexity: Understanding the Protective Role of Troubling Parts

4min

Confronting the Inner Critic

17min

Healing Through Inner Reflection

19min

Exploring Inner Fears and Resources for Self-Discovery

2min

Navigating Therapeutic Resources and Episode Wrap-Up

2min

How do you relate to the more difficult— and even ugly— aspects of your personality? How do you feel about yourself when you are, say, in a judgmental or vengeful or jealous mode? Is that an opportunity for self-laceration? My guest today agrees with me that one of the healthiest possible inner moves is to learn how to hug your dragons, instead of attempting to slay them (which is only likely to make them stronger). Dr. Richard Schwartz is a psychotherapist with a Ph.D. in marriage and family therapy. He founded something called the Internal Family Systems model of therapy, often referred to as IFS. His basic idea is that our consciousness is broken down into several parts. These parts can become rebellious and troublesome when traumatized or unattended. In this conversation, we talk about: how to relate to your parts more successfully; the overlap between IFS and Buddhism; and why meditation isn’t enough, in his view. We also attempt to dive in and do some IFS therapy work together. I’m not sure I was a particularly good patient, but you can judge for yourself. Full Shownotes: https://www.tenpercent.com/podcast-episode/richard-schwartz-323

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10% Happier with Dan Harris

How (and Why) to Hug Your Inner Dragons | Richard Schwartz

Episode guests

Podcast summary created with Snipd AI

Quick takeaways

Deep dives

The Internal Family Systems Model of Therapy

Integration of IFS and Mindfulness

The Importance of Hugging Your Dragons

Accessing the 'self' in Internal Family Systems therapy

Exploring the origins and healing potential of all parts

Remember Everything You Learn from Podcasts