Build Resilience: 12 Mental Resources & HEAL Method

Understanding Resilience Through a Survival Story

During a winter camping trip near Sequoia National Park, my friend Bob and I faced a life-threatening situation. After hiking through deep snow, Bob developed hypothermia symptoms. Through quick action—setting up camp, warming up, and eating—we recovered. This experience demonstrated how mental resilience (calm, grit, courage) can overcome physical challenges.

The Science of Positive Neuroplasticity

Our brains can develop resilience through positive neuroplasticity—the process of turning experiences into lasting neural changes. Like building muscle, we can strengthen mental resilience through deliberate practice.

The 3 Core Human Needs and 12 Resilience Resources

All humans share three evolutionary needs, each supported by specific mental resources:

1. Safety Needs

• Compassion: Sensitivity to suffering with desire to help
• Grit: Persistent toughness
• Calm: Emotional balance during threats
• Courage: Standing up for yourself

2. Satisfaction Needs

• Mindfulness: Present-moment awareness
• Gratitude: Appreciation for what exists
• Motivation: Pursuing opportunities despite challenges
• Aspiration: Achieving meaningful goals

3. Connection Needs

• Learning: Continuous growth
• Confidence: Self-worth and assurance
• Intimacy: Openness in relationships
• Generosity: Giving through compassion

The HEAL Method for Building Resilience

Step 1: Have a Beneficial Experience

• Notice positive moments (nature, kindness, accomplishments)
• Create positive experiences (exercise, acts of kindness)
• Learn to evoke positive states (relaxation, determination)

Step 2: Enrich the Experience

1. Lengthen: Sustain for 5-10 seconds
2. Intensify: Deepen through breathing
3. Expand: Notice related sensations
4. Freshen: Find novelty
5. Value: Recognize personal importance

Step 3: Absorb the Experience

• Consciously receive it
• Visualize it sinking in
• Reward yourself (activates dopamine)

Step 4: Link Positive and Negative (Optional)

• Pair positive resources with challenges
• Keep positive focus dominant
• Drop if negative becomes overwhelming

Practical Application: Building Your Resilience Toolkit

1. Identify current life challenges
2. Determine which core need is affected (safety/satisfaction/connection)
3. Select matching resilience resources
4. Apply HEAL method daily

The Resilience Payoff

By consistently practicing these techniques, you'll develop:
- Reduced anxiety and frustration
- Greater peace and contentment
- Stronger capacity to handle life's challenges

This method is adapted from "Resilient: How to Grow an Unshakable Core of Calm, Strength, and Happiness" by Rick Hanson and Forrest Hanson.