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Bouncing Back:. The Neuroscience of Resilience and Well-Being Hollyhock June 25-29, 2014. Bouncing Back. The Neuroscience of Resilience and Well-Being Linda Graham, MFT linda@lindagraham-mft.net www.lindagraham-mft.net 415-924-7765. All the world is full of suffering. - PowerPoint PPT Presentation

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Bouncing Back:The Neuroscience of Resilience and Well-Being

HollyhockJune 25-29, 2014Bouncing BackThe Neuroscience of Resilience and Well-Being

Linda Graham, MFTlinda@lindagraham-mft.netwww.lindagraham-mft.net415-924-7765All the world is full of suffering.It is also full of overcoming.- Helen KellerResilienceHardiness

Coping

FlexibilityHardinessCapacities to last, to endure

Capacities to persevere, to follow through

Capacities of determination and grit

CopingFace and deal with disappointments, difficulties, even disasters

Bounce back from troubles, from adversity, from the unexpected, from the truly awfulFlexibilityAdaptability, capacity to shift gears

It is not the strongest of the species that survives, nor the most intelligent. It is the one that is the most adaptive to change.- Charles DarwinResilienceDeal with challenges and crisesBounce back from adversityRecover our balance and equilibriumFind refuges and maximize resourcesCope skillfully, flexibly, adaptivelyShift perspectives, open to possibilities, create options, find meaning and purpose6 Cs of CopingCalmCompassionClarityConnections to ResourcesCompetenceCourageCalmManage disruptive emotions

Tolerate distress

Down-regulate stress to return to baseline equilibrium

CompassionRespond to pain and suffering with open heart, interested mind, willingness to helpCare, concern for problems and blocks that de-rail resilienceEmpathy, compassion for feelings and suffering of self, othersSkillful behaviors in response to difficulties and differencesClarityFocused attention on present moment experienceImproves cognitive functioningSelf-awareness, self-reflectionShifting perspectivesDiscerning optionsChoose wise actionsConnections to ResourcesPeople, Places Practices

Counter-balance brains negativity biasStrengthen inner secure baseAccess resourcesCompetenceEmpowerment and mastery from changing old coping strategies, learning new ones

Embodying, I am somebody who CAN do this.CourageUsing signal anxiety as cue to:

Try something newTake risksPersevere to achieve goalsThe field of neuroscience is so new,we must be comfortable not only venturing into the unknownbut into error.- Richard Mendius, M.D. Neuroscience of ResilienceNeuroscience technology is 20 years old

Meditation increases impulse control; shifts mood and perspective; promotes healthOxytocin can calm a panic attack in less than a minuteKindness and comfort, early on, protects against later stress, trauma, psychopathologyNeuroplasticityGrowing new neuronsStrengthening synaptic connectionsMyelinating pathways faster processingCreating and altering brain structure and circuitryOrganizing and re-organizing functions of brain structuresThe brain is shaped by experience. And because we have a choice about what experiences we want to use to shape our brain, we have a responsibility to choose the experiences that will shape the brain toward the wise and the wholesome.- Richard J. Davidson, PhDEvolutionary legacyGenetic templatesFamily of origin conditioningNorms-expectations of culture-society

Who we are and how we cope.is not our fault.- Paul Gilbert, The Compassionate MindGiven neuroplasticityAnd choices of self-directed neuroplasticity

Who we are and how we copeis our responsibility

- Paul Gilbert, The Compassionate MindPractices to Accelerate Brain ChangePresence primes receptivity of brain

Intention/choice activates plasticity

Perseverance creates and installs changeMechanisms of Brain ChangeConditioningNew ConditioningRe-ConditioningDe-ConditioningConditioningExperience causes neurons to fireRepeated experiences, repeated neural firingsNeurons that fire together wire togetherStrengthen synaptic connectionsConnections stabilize into neural pathways

Conditioning is neutral, wires positive and negativePre-Frontal CortexExecutive center of higher brainEvolved most recently makes us humanDevelopment kindled in relationshipsMatures the latest 25 years of ageMost integrative structure of brainEvolutionary masterpiece

CEO of resilienceFunctions of Pre-Frontal CortexRegulate body and nervous systemQuell fear response of amygdalaManage emotionsAttunement felt sense of feelingsEmpathy making sense of expereinceInsight and self-knowingResponse flexibilityNew ConditioningChoose new experiencesPositive emotions, resonant relationships, self-compassion, self-acceptanceCreate new learning, new memoryEncode new wiringInstall new pattern of responseRe-conditioningMemory de-consolidation - re-consolidationLight up neural networksJuxtapose old negative with new positiveNeurons fall apart and rewireNew rewires oldModes of ProcessingFocusedTasks and detailsSelf-referentialNew conditioning and re-conditioningDe-focusedDefault networkMental play spaceDe-conditioningDe-ConditioningDe-focusingLoosens gripCreates mental play spacePlane of open possibilitiesSocial self; process social interactionsNew insights, new behaviors

PFC toggles; integrates

Mindfulness and EmpathyAwareness of whats happening(and our reactions to whats happening)Acceptance of whats happening(and our reactions to whats happening)

Attention circuit and resonance circuit

Two most powerful agents of brain change known to scienceIntegrationReflectionSee clearlyResonanceEmbrace wholeheartedly

May I meet this moment fully;May I meet it as a friend.

Keep Calm and Carry OnSerenity is not freedom from the storm

but peace amidst the storm.

- author unknownCalmManage disruptive emotions

Tolerate distress

Down-regulate stress to return to baseline equilibrium

Window of ToleranceSNS explore, play, create, produce. ORFight-flight-freeze

Baseline physiological equilibriumCalm and relaxed, engaged and alertWINDOW OF TOLERANCERelational and resilientEquanimity

PNS inner peace, serenity. ORNumb out, collapseHand on the HeartTouch oxytocin safety and trustDeep breathing parasympatheticBreathing ease into heart centerBrakes on survival responsesCoherent heart rateBeing loved and cherishedOxytocin direct and immediate antidote to stress hormone cortisolOxytocinHormone of safety and trust, bonding and belonging, calm and connectBrains direct and immediate antidote to stress hormone cortisolCan pre-empt stress response altogetherTouchHand on heart, hand on cheekHead rubs, foot rubsMassage back of neckHugs 20 second full bodiedCalm through the BodyHand on the HeartBody ScanProgressive Muscle RelaxationMovement OppositeCalm Friendly Body ScanAwarenessBreathing gently into tensionHello! and gratitudeRelease tension, reduce traumaProgressive Muscle RelaxationBody cannot be tense and relaxed at the same time

Tense for 7 seconds, relax for 15

Focused attention calms the mindCalm through MovementBody inhabits posture of difficult emotion (40 secondsBody moves into opposite posture (40 seconds)Body returns to first posture (20 seconds)Body returns to second posture (20 seconds)Body finds posture in the middle (30 secondsReflect on experienceCompassionRespond to pain and suffering with open heart, interested mind, willingness to helpCare, concern for problems and blocks that de-rail resilienceEmpathy, compassion for feelings and suffering of self, othersSkillful behaviors in response to difficulties and differencesCompassionSensitivityAttention to feelings and suffering, self and othersSympathyTuning in, feeling with, being movedDistress toleranceBeing with pain without denial or overwhelmEmpathyUnderstanding without judgment, resistance, submissionCaringWarmth, kindness, gentleness in any response

Self-CompassionThreat-protection systemCortisol drivenPleasure-reward systemDopamine drivenCaregiving-soothing-comfort systemOxytocin driven

Paul Gilbert, The Compassionate MindSelf-CompassionPowerful and immediate antidote to self-criticism, self-loathingPractice not to feel better but because we feel badPutting own oxygen mask on first when other people are not aroundCome into loving connected presenceCompassion leads to calm leads to clarityCompassion for Others - SelfRemember moment of compassion and care for anotherEvoke felt sense of compassion in your bodyWhen flow of compassion is steadyPlace yourself in flow of compassion, care, concernSelf-Compassion BreakNotice-recognize: this is a moment of sufferingOuch! This hurts! This is hard!Pause, breathe, hand on heart or cheekOh sweetheart!Self-empathyI care about my own suffering, me as experiencerDrop into calm; hold moment with awareness; breathe in compassion and careMay I meet this moment fully; may I meet it as a friendSelf-Compassion Break, cont.My pain is the pain; Im not the only oneKindness to self: May I be safe; May I be peaceful; May I be free of fear; May I be free of shame; May I accept myself just as I am; May I know this, too, will pass; May I know I can be skillful hereChoose wisely: re-direct, shift the channel; practice gratitude, metta; share pain with caring other; notice coping and easing of sufferingClarityFocused attention on present moment experienceImproves cognitive functioningSelf-awareness, self-reflectionShifting perspectivesDiscerning optionsChoose wise actionsMindfulnessPause, become presentNotice and nameStep back, dis-entangle, reflectCatch the moment; make a choiceShift perspectives; shift statesDiscern optionsChoose wisely let go of unwholesome, cultivate wholesomeNotice and NameThoughts as thoughtsPatterns of thoughts as patterns of thoughtsCascades of emotions as cascades of emotionsStates of mind as states of mindBelief systems and identities asMental contents, patterns of neural firingBetween a stimulus and a response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom. The last of hum