How to Achieve Inner Peace & Healing | Dr. Richard Schwartz

Andrew Huberman

Mar 3, 2025

Episode description

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: https://go.hubermanlab.com/o5WihP4

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*Dr. Richard Schwartz*
IFS Institute: https://ifs-institute.com
IFS profile: https://ifs-institute.com/about-us/richard-c-schwartz-phd
X: https://x.com/DickSchwartzCSL
Facebook: https://www.facebook.com/Dr.DickSchwartz
LinkedIn: https://www.linkedin.com/in/richard-schwartz-0a9a1b203
YouTube: https://www.youtube.com/@InternalFamilySystems

*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

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Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

Mindsip insights from this episode:

Recognize impulsive behaviors as emotional firefighters

Impulsive, reactive behaviors like substance use or other distractions are “firefighter” parts trying to douse the flames of raw emotion, often with collateral damage to your health and relationships.

#addiction

#emotion

Become your own good inner parent through IFS therapy

Unlike other therapies where the therapist becomes an attachment figure, Internal Family Systems (IFS) aims to help you become your own good inner parent to your hurting parts.

#therapy

#trauma

Break subconscious patterns to seek true redemption in relationships

We often subconsciously choose partners who resemble a parent that hurt us because a young part of us is desperately seeking redemption from that original pain.

#relationships

#trauma

Utilize psychedelics to quiet the mind and access core self

Psychedelics like ketamine can be effective because they often put the controlling “manager” parts of the mind to sleep, allowing for easier access to the core “Self” and exiled parts that need healing.

#mental-health

#psychedelics

Recognize workaholism as a fear of death

Extreme workaholism can be a form of dissociation used by a protector part to compete out other feelings, ultimately driven by a deep, underlying fear of annihilation or death.

#stress

#trauma

Welcome “bad trips” as healing opportunities through curiosity

What is often called a “bad trip” on psychedelics is frequently an exiled part trying to get attention, which can become a healing opportunity if you welcome it with curiosity instead of fear.

#healing

#psychedelics

Reintegrate hurt parts to heal trauma

The traumatizing aspect of a bad event is not the event itself, but the subsequent locking away, or exiling, of our most sensitive parts that were hurt by it.

#healing

#trauma

Recognize your inner critic as a protective force

A common mistake is to assume the inner critic is just a negative voice, when it's actually a protective part desperately trying to make you behave in a way it thinks will prevent rejection or harm.

#mental-health

#mind

Transform perceived evil parts into protective allies through curiosity

Even the parts of you that seem evil are just protectors in extreme roles that can be transformed by getting curious about how they are trying to protect you.