Building Resilience: Insights from Rick Hansen's "Resilient"
Finding inner calm
Life is full of ups and downs, and sometimes it can feel overwhelming. The good news is that we can learn to navigate these challenges with greater ease and confidence. I recently explored Rick Hanson, Ph.D.‘s book Resilient: How to Grow an Unshakable Core of Calm, and I wanted to share some valuable insights that might help you build resilience and find that inner peace we’re all seeking.
Understanding the Negativity Bias
Did you know that our brains are naturally inclined to focus on negative experiences more than positive ones? This is known as the negativity bias, a trait inherited from our ancestors who needed to be vigilant about dangers for survival. While it was helpful back then, today it can lead us to dwell on criticisms or setbacks more than necessary. Recognizing this bias is the first step toward overcoming it.
Harnessing the Power of Neuroplasticity
Our brains are incredibly adaptable thanks to neuroplasticity, which is the ability to form new neural connections throughout our lives. By intentionally focusing on positive experiences, we can reshape our brain’s patterns, making it easier to adopt a more optimistic and resilient outlook.
The HEAL Method: Embracing Positive Experiences
Rick Hanson introduces a simple yet effective method called HEAL to help us internalise positive experiences:
Have a Positive Experience: Notice and acknowledge the good moments, no matter how small they may seem.
Enrich It: Stay with that positive feeling a little longer. Immerse yourself in the details and sensations.
Absorb It: Imagine the experience sinking into you, becoming a part of who you are.
Link (Optional): If you’re comfortable, you can connect positive feelings with any negative ones to help soothe and heal past hurts.
By practicing these steps regularly, we reinforce positive neural pathways, which can help build resilience over time.
Cultivating Inner Strengths
Building resilience involves developing inner qualities that support us through life’s challenges. Some of these strengths include:
Kindness: Being compassionate toward yourself and others.
Gratitude: Appreciating the good things in your life.
Confidence: Trusting in your abilities and worth.
Perseverance: Continuing forward even when things get tough.
Nurturing these traits provides a solid foundation to help you handle whatever comes your way.
The Importance of Mindfulness
Practicing mindfulness means being fully present in the moment. It helps you become more aware of your thoughts and feelings without getting overwhelmed by them. This awareness allows you to respond to situations thoughtfully rather than reacting impulsively, contributing to greater emotional stability.
Simple Practices to Boost Resilience
If you’re looking to incorporate resilience-building habits into your daily routine, here are some simple exercises to try:
Mindful Breathing: Spend a few minutes each day focusing on your breath to centre yourself.
Gratitude Journaling: Write down a few things you’re grateful for each day. It can shift your perspective toward the positive.
Positive Visualisation: Imagine successful outcomes or recall happy memories to boost your mood.
Consistency with these practices can lead to lasting positive changes in how you handle stress and challenges.
Making Positivity a Habit
By consciously focusing on positive experiences, you’re training your brain to adopt a more optimistic outlook. Over time, this helps develop that “unshakable core of calm” that Rick Hanson describes, making it easier to navigate life’s ups and downs.
Final thoughts
Building resilience is a journey, one that involves understanding ourselves better and actively working to cultivate positive experiences and inner strengths. It’s about finding balance and peace amid the chaos and becoming more resilient versions of ourselves.
Interested in Personalised Support?
If you’d like to delve deeper and apply these principles to your life, I’m available to assist. Book a consultation, and together we’ll tailor strategies to help you find that inner peace.