Explore balancing constructive self-criticism, moving away from the 'act,' managing worthlessness, and being a good friend to yourself. Topics include being kind, finding resources, putting the past in perspective, tuning into goodness, and relating to the self as changeable.

How can we use mindfulness practically during our everyday lives, and how can "presence" be a particularly valuable tool for women?About Our Guest: Caroline Welch is the CEO and co-founder of the Mindsight Institute. Mindsight, a term coined by Dr. Dan Siegel, is our human capacity to perceive the mind of the self and others. It’s essentially a kind of focused attention that help us observe the working of our own mind, and helps get us off of the autopilot of ingrained behaviors and habitual responses.Caroline's new book, The Gift of Presence: A Mindfulness Guide for Women, offers a scientifically inspired approach to a simple question: Is there a way for women to live with more calm amid the chaos? From Dr. Hanson: The Foundations of Well-Being brings together the lessons of a lifetime of practice into one year-long online program. Podcast listeners can use the code BEINGWELL25 at checkout for an additional 25% off! Please don't hesitate to apply for a scholarship if you're in need. Hardwire lasting change into your mind and heart in just a few minutes a day  with Dr. Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price!Support the Podcast: We're now on Patreon! If you'd like to support the podcast, follow this link.Key Topics:4:00: Aspects of mindfulness that may be particularly important for women.10:00: Pivoting, and why mindfulness can be a valuable aid to making good choices. 15:30: Do men and women experience presence differently? 18:30: The importance of representation. 21:45: Stories from the book that particularly stuck with Caroline. 24:15: Multitasking and being “in the moment.”27:00: Pace, and the right to slow down.29:00: Regrets of the dying. 32:00: A message to your younger self. Connect with the show: Visit us on the web Follow us on Instagram Follow Rick on Facebook Follow Forrest on Facebook Subscribe on iTunes Learn more about your ad choices. Visit megaphone.fm/adchoices

We haven’t generally done episodes related to current events, but these events are challenging to ignore. The coronavirus pandemic has already placed a heavy toll on society – over a hundred thousand people have already been sick, thousands are dead, businesses, schools, and recreational events have closed, and there's been substantial economic turmoil.Today we’re exploring how to cope with the natural fears that arise during challenging times, the difference between useful and harmful anxiety, and how we can grow the inner strengths we need to thrive when things get tough.New Sponsor: Join over a million people using BetterHelp, the world’s largest online counseling platform. Visit betterhelp.com/beingwell for 10% off your first month! Key Topics:4:50: Rick’s approach to this moment.6:00: Claiming your agency.10:40: Useful anxiety vs. harmful anxiety.13:45: What makes something uniquely scary.18:15: Finding, sometimes not particularly useful, ways to express agency.22:30: How to start determining which form of anxiety you’re experiencing.25:00: Three ways to work with excessive negative rumination.28:30: Tools for managing needless anxiety.33:00: Recognizing privilege while working through survivor’s guilt. 36:30: Anger and the sadness underneath it.From Dr. Hanson: The Foundations of Well-Being brings together the lessons of a lifetime of practice into one year-long online program. Podcast listeners can use the code BEINGWELL25 at checkout for an additional 25% off! Please don't hesitate to apply for a scholarship if you're in need. Hardwire lasting change into your mind and heart in just a few minutes a day  with Dr. Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price!Support the Podcast: We're now on Patreon! If you'd like to support the podcast, follow this link.Connect with the show: Follow us on Instagram Follow Rick on Facebook Follow Forrest on Facebook Subscribe on iTunes Learn more about your ad choices. Visit megaphone.fm/adchoices

Dr. Peter Levine, a legendary expert on the subject of healing trauma, joins Dr. Rick Hanson and Forrest to discuss the power trauma holds over the body, how we can truly connect with others, and simple practices for calming fear and unwinding from trauma. Dr. Levine has worked in the field of stress and trauma for over 40 years and is the creator of Somatic Experiencing. He is also the author of the best-selling, classic book on trauma Waking the Tiger. He’s authored and co-authored several other fantastic books including Healing Trauma, In an Unspoken Voice, and Trauma and Memory.Connect with the show: Follow us on Instagram Follow Rick on Facebook Follow Forrest on Facebook Subscribe on iTunes From Dr. Hanson: The Foundations of Well-Being brings together the lessons of a lifetime of practice into one year-long online program. Podcast listeners can use the code BEINGWELL25 at checkout for an additional 25% off! Please don't hesitate to apply for a scholarship if you're in need. We're now on Patreon! If you'd like to support the podcast, follow this link.Timestamps:03:06: The power of trauma on the body.13:36: The role of the practitioner during therapy.19:32: Learning empathetic attunement. 25:39: What can people who carry trauma, but aren’t seeing anyone for it, do on their own to release it?34:45: "Big-T" vs. "little-t" trauma Learn more about your ad choices. Visit megaphone.fm/adchoices

Dr. Bruce Perry joins Dr. Hanson and Forrest to discuss the incredible impact of childhood experiences, the fuzzy distinction between trauma and stress, and what we can do to heal from those experiences. As with all of our episodes dealing with trauma and traumatic experiences, please approach this material with care for yourself in mind. There are specific descriptions during the episode of neglect and abuse, including that perpetrated upon children.Sponsor Message: We're now on Patreon, and we've made this week's expanded show notes available for free! About Our Guest:Dr. Perry is one of the world’s leading experts on childhood trauma, and his clinical research and practice focuses on examining the long-term effects of trauma in children, adolescents, and adults. He is the Senior Fellow of The ChildTrauma Academy, and a Professor at the Feinberg School of Medicine at Northwestern University in Chicago and the School of Allied Health at La Trobe University in Melbourne, Australia. Dr. Perry is also the author, with Maia Szalavitz, of The Boy Who Was Raised As A Dog, a bestselling book based on his work with maltreated children, and Born For Love: Why Empathy is Essential and Endangered.Key Topics:02:20: Why do early experiences have such a long-term impact?06:10: What makes something traumatic rather than being merely stressful?11:00: Summary of the material so far.15:50: The Neurosequential Model of Therapeutics.24:50: Respecting someone's developmental phase.29:00: Practical examples of treatment for childhood traumas.36:50: Self-help approaches to healing old trauma.42:00: A message to your younger self.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 world’s largest online counseling platform. Visit betterhelp.com/beingwell for 10% off your first month! Connect with the show: Visit us on the web Follow us on Instagram Follow Rick on Facebook Follow Forrest on Facebook Subscribe on iTunes Learn more about your ad choices. Visit megaphone.fm/adchoices

How can we better resource ourselves to face the challenging, even traumatic, experiences that lie in our past?New Sponsor: Join over a million people using BetterHelp, the world’s largest online counseling platform. Visit betterhelp.com/beingwell for 10% off your first month! Key Topics:03:45: The necessity of eventually contacting trauma material in order to heal.06:50: Challenges, resources, and vulnerabilities. 11:20: Key resources for facing challenging experiences. 16:15: Courage and self-worth.22:00: General resources for disengaging from activation.28:00: Contacting challenging material safely.36:20: The nature of all experiences. From Dr. Hanson: The Foundations of Well-Being brings together the lessons of a lifetime of practice into one year-long online program. Podcast listeners can use the code BEINGWELL25 at checkout for an additional 25% off! Please don't hesitate to apply for a scholarship if you're in need. Hardwire lasting change into your mind and heart in just a few minutes a day with Dr. Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price!Support the Podcast: 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 Learn more about your ad choices. Visit megaphone.fm/adchoices

We all want to build good habits, but doing so is often easier said than done. Charles Duhigg joins the podcast to help us learn how to do just that.About Our Guest: Charles is the author of The Power of Habit, a classic bestseller about the science of habit formation in our lives, companies and societies, and Smarter Faster Better, which focuses on the science of productivity. He was a reporter at the New York Times for a decade, where he was part of a team that won a  Pulitzer prize for explanatory reporting in 2013.If you'd like to hear more from Charles, you can listen to his wonderful podcast How To! with Charles Duhigg.New Sponsor: Join over a million people using BetterHelp, the world’s largest online counseling platform. Visit betterhelp.com/beingwell for 10% off your first month! Key Topics:01:19: What got you into the study of habits?03:30: How can we change our habits?11:56: Is there a difference between how we change internal habits vs. external ones?18:40: You've been around a lot of very happy, successful people. You've also been around a lot of very successful people who aren't happy. What are the key differences between the two groups? 25:13: A message to your younger self.From Dr. Hanson: The Foundations of Well-Being brings together the lessons of a lifetime of practice into one year-long online program. Podcast listeners can use the code BEINGWELL25 at checkout for an additional 25% off! Please don't hesitate to apply for a scholarship if you're in need. Hardwire lasting change into your mind and heart in just a few minutes a day  with Dr. Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price!Support the Podcast: 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 Learn more about your ad choices. Visit megaphone.fm/adchoices

In our important relationships at home and at work, we need to respect the needs of others while also sticking up for our own. Dr. Daniel Ellenberg joins us today to explore how we can grow the lasting inner resources that allow us to do just that, and ultimately become both “friendly” and “fearless.”About Our Guest: Daniel has been a practicing marriage and family therapist for over 30 years, and is the co-founder of Relationships That Work, and the founder and director of Strength With Heart men’s groups.New Sponsor: Join over a million people using BetterHelp, the world’s largest online counseling platform. Visit betterhelp.com/beingwell for 10% off your first month! Key Topics:2:25: What does it mean to be friendly and fearless.5:05: “Fear less.”6:20: Conflating social and physical fear.9:25: Bringing more awareness into interpersonal conflict.11:45: Increasing the space between stimulus and response. 13:35: Inter- vs. Intra-personal skills.15:00: Finding the pause. 19:50: Finding sensitivity, kindness, and warmth in a conflict. 22:15: Loving at will. 24:00: Men, anger, and vulnerability.28:30: Truly showing interest in others. 31:20: Giving the gift of not fearing others.33:00: Changing our self-concept.40:50: A message to our younger self. From Dr. Hanson: The Foundations of Well-Being brings together the lessons of a lifetime of practice into one year-long online program. Podcast listeners can use the code BEINGWELL25 at checkout for an additional 25% off! Please don't hesitate to apply for a scholarship if you're in need. Hardwire lasting change into your mind and heart in just a few minutes a day  with Dr. Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price!Support the Podcast: 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 Learn more about your ad choices. Visit megaphone.fm/adchoices

There are some emotions that are so deeply tied to the human experience that it’s impossible to avoid them. One of these is grief, which we have yet to discuss in detail on the podcast. On this episode we’re changing that, and have the pleasure of welcoming Dr. Joanne Cacciatore to the podcast to explore how we can bear the unbearable, and heal the trauma associated with grief.As with all of our episodes associated with traumatic experiences, please be kind to yourself. Be aware that the material explored here includes descriptions of traumatic events - including bereavement.Dr. Cacciatore is an Associate professor at Arizona State University and founder of the MISS foundation, a volunteer based organization providing counseling, advocacy, research, and education services to families experiencing the death of a child.Dr. Cacciatore is also the author of Bearing the Unbearable: Love, Loss, and the Heartbreaking Path of Grief. Her research has been published in a number of peer reviewed journals, and she’s been featured in the New York Times, Boston Globe, CNN, NPR, and the Los Angeles Times.If you’d like to support the MISS Foundation, you can make donations to their Selah Carefarm here. Dr. Cacciatore and the MISS Foundation offer a variety of wonderful resources, including: Grief resources and self-help guides. An online course to help individuals through their traumatic grief. Clinical support for traumatic grief, or to become a CBC provider. Connect with the show: Support us on Patreon! Visit us on the web Follow us on Instagram Follow Rick on Facebook Follow Forrest on Facebook Subscribe on iTunes Timestamps:03:30: Joanne's journey. 11:39: How can we accept and make space for our positive moments even during times of intense suffering?16:10: Developing resources to cope with challenging emotions.17:48: Ways to bear the unbearable. 24:42: Trauma and grief. 34:59: Working with anger. 41:02: If you could speak to a younger version of yourself, what would you say?From Dr. Hanson: The Foundations of Well-Being brings together the lessons of a lifetime of practice into one year-long online program. Podcast listeners can use the code BEINGWELL25 at checkout for an additional 25% off! Please don't hesitate to apply for a scholarship if you're in need.  Learn more about your ad choices. Visit megaphone.fm/adchoices

On this short episode, Dr. Shauna Shapiro shares the most important thing she does, each day, for her own well-being.  Shauna's newest book Good Morning, I Love You: Mindfulness and Self-Compassion Practices to Rewire Your Brain for Calm, Clarity, and Joy is now available.If you'd like to continue to receive these Just One Thing episodes, you can now support the podcast on Patreon! Follow the link to learn more and sign up. From Dr. Hanson: The Foundations of Well-Being brings together the lessons of a lifetime of practice into one year-long online program. Podcast listeners can use the code BEINGWELL25 at checkout for an additional 25% off! Please don't hesitate to apply for a scholarship if you're in need. Connect with the show: Visit us on the web Follow us on Instagram Follow Rick on Facebook Follow Forrest on Facebook Subscribe on iTunes Learn more about your ad choices. Visit megaphone.fm/adchoices