Being Well with Forrest Hanson and Dr. Rick Hanson

Forrest is joined by Dr. Ashley Mason, a clinical psychologist and sleep researcher at UCSF, to discuss Cognitive Behavioral Therapy for insomnia (CBT-I). They talk about what separates insomnia from a few rough nights, why people with insomnia sleep (on average) only a little less than everyone else but experience the night completely differently, how insomnia develops and what keeps it going, and the five pillars of CBT-I. Dr. Mason walks through what treatment looks like in practice: fixing your wake time, restricting time in bed, working with 2am thoughts, a surprisingly early caffeine cutoff, and why meditation apps in bed are a hard no.

About our guest: Dr. Ashley Mason is a clinical psychologist and associate professor of psychiatry at UC San Francisco, where she directs the Sleep, Eating, and Affect Lab and leads the insomnia treatment program at the UCSF Osher Center for Integrative Health.

Key Topics:

00:00: Introduction

03:43: What insomnia is, and why it’s not just about hours of sleep

14:06: How insomnia develops

20:40: Sleep hygiene, the five pillars of CBT-I, and caffeine

27:02: What treatment looks like: wake time and time in bed restriction

35:20: Sleep anxiety, tracking, and working with 2am thoughts

39:31: Sleep as a performance category, fear-mongering, and alcohol

46:00: Meditation apps, relaxation, and brain dumping

50:34: How well CBT-I works, and using heat for sleep and depression

1:03:26: Recap

Support the Podcast: We're on Patreon! If you'd like to support the podcast, follow this link.

Sponsors

Try Gusto today at https://gusto.com/BEINGWELL, and get three months free when you run your first payroll.

Sign up for a one-dollar-per-month trial period at https://shopify.com/beingwell.

Level up your bedding with Quince. Go to https://Quince.com/BEINGWELL for free shipping on your order and three hundred and sixty-five -day returns.

Listen to Turning Points: Navigating Mental Health wherever you get your podcasts. Follow the show so you never miss an episode.

Visit https://Shokz.com and use code BEINGWELL for an exclusive discount on all Shokz products. The offer can be combined with other official promotions.
Learn more about your ad choices. Visit megaphone.fm/adchoices

In this second episode on self-acceptance, Forrest and Dr. Rick focus on how to accept the parts of ourselves we don’t like. They explain why "just love yourself more" rarely works, walk through a four-step process, and talk about why acceptance gets easier when you can set boundaries with yourself. They also cover accepting the “bad” parts of who we are, how to work with the persona you've built to get through life, and self-authorship: taking a hand in who you're becoming.

The Healing Link: In this new six-week live online course course, Rick will teach you how to use concepts from neuroscience to repair old wounds and change some of our most ingrained patterns. Learn more at RickHanson.com/Linking, and use promo code BeingWell25 to receive a 25% discount.

Key Topics:

0:00: Intro

3:31: If I accept myself, won't I get complacent?

10:01: Why "just love yourself more" doesn't work

14:36: Group 1: Authentic parts we don’t like

23:51: Boundaries with your own parts, and sticking up for them

32:07: Accepting the difficult stuff

41:01: Own it to regulate it: mean streaks and near enemies

45:49: Group 2: Working with the act

54:46: Self-authorship

1:01:02: Recap

Support the Podcast: We're on Patreon! If you'd like to support the podcast, follow this link.

Sponsors

Check your health the way I do with 160+ lab tests and access to scans through Function, all for only $365 a year. Learn more at https://functionhealth.com/BEINGWELL and use code BEINGWELL25 for a $25 credit.

Visit https://Rula.com/BEINGWELL to find affordable, high-quality therapy that’s actually covered by insurance.

Listen to Turning Points: Navigating Mental Health wherever you get your podcasts. Follow the show so you never miss an episode.
Learn more about your ad choices. Visit megaphone.fm/adchoices

Self-acceptance gets recommended constantly, but are we really supposed to accept the parts of ourselves we don't like? Won’t that stop us from changing? Dr. Rick and Forrest discuss what self-acceptance is, what it isn't, and why it’s the starting point for real change. They share the four stages of competence (and why conscious incompetence is where learning stalls), the two escape hatches people take from it, why harsh self-criticism is a form of avoidance, and Rick's three circles model of the act, the scared self, and the being.

The Healing Link: In this new six-week live online course course, Rick will teach you how to use concepts from neuroscience to repair old wounds and change some of our most ingrained patterns. Learn more at RickHanson.com/Linking, and use promo code BeingWell25 to receive a 25% discount.

Key Topics

0:00: Intro

3:04: What self-acceptance is (and isn't)

6:43: The four stages of competence

10:59: Two bad exits: "idiot" self-acceptance and excessive self-criticism

13:24: Critical self-acceptance: judge the behavior, not the self

22:13: The three circles: the act, the scared self, and the ‘being’

26:44: The two things people struggle to accept

32:27: Should you accept the act?

43:20: Being with, working with, and the two levels of acceptance

51:35: Recap

Support the Podcast: We're on Patreon! If you'd like to support the podcast, follow this link.

Sponsors

Go to https://Zocdoc.com/BEINGWELL to find and instantly book a top-rated doctor today.

Go to https://Leesa.com for 20% off select mattresses plus get an extra $50 off with promo code BEINGWELL.
Learn more about your ad choices. Visit megaphone.fm/adchoices

Shame is one of the hardest emotions to work with, in part because it blocks what we need most when we’re feeling shame: self-compassion. Dr. Chris Germer, co-developer of the Mindful Self-Compassion program, joins Forrest to discuss how we can get around that trap. They talk about where shame comes from, how to recognize it when it’s hiding behind other emotions, and practical tools that help us experience less shame.

About our Guest: Chris Germer is a clinical psychologist, lecturer at Harvard Medical School, co-developer of the Mindful Self-Compassion program with Dr. Kristin Neff, and author of the new book Self-Compassion for Shame.

Key Topics:
0:00: Intro: shame, hiding, and why it blocks self-compassion
2:52: What shame is and why it hides
9:45: How self-compassion changes the inner voice
13:44: The arc of working with shame
18:05: Shame as an innocent emotion
22:57: Backdraft and the wish to be loved
29:50: Self-compassion as exposure
39:43: When people really do judge you
45:33: The "shrug"
47:56: Healthy shame, toxic shame, and the parts of you
58:48: Recap

Support the Podcast: We're on Patreon! If you'd like to support the podcast, follow this link.

Sponsors

If you’re ready to simplify the business side of your practice, now is a great time to try SimplePractice. Start with a 7-day free trial, then get 50% off your first three months. Just go to https://SimplePractice.com to claim the offer.

Try Gusto today at https://gusto.com/BEINGWELL, and get three months free when you run your first payroll.

Get better sleep, backed by your own data. Go to https://OrionSleep.com/BEINGWELL for 15% off.
Learn more about your ad choices. Visit megaphone.fm/adchoices

Cognitive Behavioral Therapy (CBT) is the world's most researched, recommended, and criticized form of therapy. Clinical psychologist Dr. Ellen Hendriksen joins Forrest to talk about what CBT is, its history, its strengths and weaknesses, and why it's gotten such a bad rap. They walk through the common criticisms: that it's spreadsheet therapy, that it's a form of self-gaslighting, and that it has an, er, "complex" relationship with insurance companies. They then apply the best of the CBT toolkit to Ellen's areas of expertise: self-criticism, perfectionism, procrastination, and social anxiety.

About our Guest: Ellen is a clinical psychologist at Boston University's Center for Anxiety and Related Disorders and the author of How to Be Yourself and her newest book, ⁠How to Be Enough: Self-Acceptance for Self-Critics and Perfectionists⁠.

Key Topics:

00:00: Dr. Ellen Hendricksen and what differentiates CBT

7:54: Is CBT warm?

10:25: The first wave: behaviorism

19:57: The second wave: cognitive therapy and Aaron Beck

26:18: The third wave: mindfulness driven approaches

31:44: How the same problem would be handled by the three waves

34:53: Issues of fit

38:00: Critique 1: CBT is reductive

42:30: When CBT is a poor fit: trauma, intellectualizers

53:27: CBT for social anxiety and perfectionism

1:01:14: The two ingredients of perfectionism

1:07:46: Perfectionism and procrastination

1:25:07: Recap

Support the Podcast: We're on Patreon! ⁠If you'd like to support the podcast, follow this link.⁠

Sponsors

Sign up for a one-dollar-per-month trial period at ⁠https://shopify.com/beingwell⁠.

MasterClass keeps adding new classes, so there’s never been a better time to get in. Get at least 15% off any annual membership at ⁠https://MasterClass.com/BEINGWELL⁠

Level up your bedding with Quince. Go to ⁠https://Quince.com/BEINGWELL⁠ for free shipping on your order and three hundred and sixty-five-day returns.
Learn more about your ad choices. Visit megaphone.fm/adchoices