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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Timestamps00:00:00 Dr. Richard Schwartz00:02:11 Internal Family Systems (IFS), Self & Parts00:07:23 Sponsors: BetterHelp & David Protein00:09:44 Trauma & Parts: Exiles, Roles, Critic, Managers, Firefighters00:15:32 Frustration & Anger, Surrender & Perspective00:19:35 Feelings, Curiosity & Self-Exploration, Protecting Other Parts00:29:35 Exploration of Inner Frustration, Judgement, Firefighters, Protectors00:40:04 Titanium Teddy Bear, The Self & Curiosity, Tool: The 8 C’s & Self00:46:41 Sponsors: AG1 & Wealthfront00:49:24 IFS Therapy, Self-Exploration00:53:47 Role Confusion, Conflict, Self & Clarity; Legacy Burdens01:00:26 Cognitive vs Somatic Feelings; Tools: Localize Body Feeling, Curiosity01:04:11 IFS & Psychedelics, Ketamine, Big Self, Journal Retractions01:11:18 Early Morning, Breathwork, Exiles & Healing01:13:53 Sponsor: Function01:15:41 Shame, Racism, Protectors & Carrying Burden, Compassion01:21:29 Unhealthy Romantic Relationships, Child-Parent Relationship01:27:06 Therapist, Self-Exploration, Protectors & Introduction to Self01:31:08 Tool: Questions for a Self-Exploration of Internal Protectors01:39:30 Writing, Forming New Relationships with Parts, Leading with Self01:42:51 Protectors, Managers, Firefighters, Suicidal & Addiction Behaviors01:48:37 Overworking, Fear, Mortality01:54:35 Technology & Distraction, Exiles, Worthlessness01:58:58 Psychiatry, Medicine, New Ideas02:02:58 Culture & Expanding Problems, Activism & Self02:10:39 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

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