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

Lengthen: Sustain for 5-10 seconds
Intensify: Deepen through breathing
Expand: Notice related sensations
Freshen: Find novelty
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

Identify current life challenges
Determine which core need is affected (safety/satisfaction/connection)
Select matching resilience resources
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.

Articles tagged "heal-method"

Articles tagged "heal-method"

Build Resilience: 12 Mental Resources & HEAL Method