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.

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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

Disclaimer & Disclosures

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100. EPISODE 100 SPECIAL!