The Neuroscience and Psychology of Resilience

1. The Neuroscience and Psychology of Resilience Daniel Ellenberg, PhD Linda Graham, MFT Community Institute for Psychotherapy October 19, 2013

2. All the world is full of suffering; It is also full of overcoming. - Helen Keller

3. Resilience Capacities innate in the brain Hard-wired in by evolution Learned in responses to experiences and interactions encoded in neural circuitry Kindles maturation of brain, especially pre-frontal cortex – CEO of resilience

4. It is not the strongest of the species that survives, nor the most intelligent that survives. It is the one that is the most adaptive to change. - Charles Darwin

5. The field of neuroscience is so new, We must be comfortable not only Venturing into the unknown, But into error. - Richard Mendius, M.D.

6. Conditioning • Experience causes neurons to fire • Repeated experiences, repeated neural firings • Neurons that fire together wire together • Strengthen synaptic connections • Connections stabilize into neural pathways • Conditioning is neutral, wires positive and negative

7. Neuroplasticity • Growing new neurons • Strengthening synaptic connections • Myelinating pathways – faster processing • Rebuilding brain structure • Re-organizing functions of structures • ….lifelong

8. Evolutionary legacy • Genetic loading • Family of origin conditioning • Norms-expectations of culture-society • Who we are and how we cope… • …is not out fault

9. Given neuroplasticity and choices of self-directed neuroplasticity Who we are and how we cope… …is our responsibility Self-directed neuroplasticity Choosing new experiences to rewire for Resilience and well-being

10. The 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, PhD Center for Investigating Healthy Minds University of Wisconsin - Madison

11. Pre-Frontal Cortex • Executive center of higher brain • Evolved most recently – makes us human • Development kindled in relationships • Matures the latest – 25 years of age • CEO of resilience

12. Functions of Pre-Frontal Cortex • Regulate body and nervous system • Quell fear response of the amygdala • Manage emotions • Attunement – tuning into feelings • Empathy – making sense of experience • Insight and self-knowing • Response flexibility

13. Effective Agents of Brain Change • Mindfulness (Attention Circuit) • Empathy ( Resonance Circuit) • Strengthen Pre-Frontal Cortex • CEO of Resilience

14. Mindfulness Focused attention on present moment experience without judgment or resistance

15. Mindfulness • Pause, become present • Notice and name • Step back, dis-entangle, reflect • Shift perspectives • Discern options • Choose wisely

16. Mindfulness and Psychotherapy • Even-hovering attention • Unconditional positive regard • Observing ego • “What are you noticing now?” • Strengthens structure to see clearly • Insula, anterior cingulate cortex, corpus callosum, pre-frontal cortex

17. Resonance Circuit • Resonance – brain stem • Attunement – limbic system, insula, right hemisphere, mirror neurons • Empathy – frontal lobes • Compassion – left hemisphere, motor cortex • Self-Acceptance – whole brain

18. The roots of resilience are to be found in the felt sense of existing in the heart and mind of an empathic, attuned, self-possessed other. - Diana Fosha, PhD

19. Mechanisms of Brain Change • New conditioning • Reconditioning • Deconditioning

20. New Conditioning • Choose new experiences • Create new learning, new memory • Encode new wiring • Install new patterns of response

21. Reconditioning • “Light up” neural networks • Juxtapose old negative with new positive • De-consolidation – Re-consolidation • New rewires old

22. Deconditioning • De-focusing • Loosens grip • Create mental play space • Plane of open possibilities • New insight, new behaviors

23. Modes of Processing Focused Self-referential Tasks and details Constellate a representation New conditioning and Reconditioning

24. Modes of Processing • Defocused • Default network • Fertile neural background noise • Plane of open possibilities • Mental play space • Deconditioning

25. Five Practices to AccelerateBrain Change • Presence • Intention • Perseverance • Refuges • Resources

26. Six C’s of Coping Calm Compassion Clarity Connections to resources Competence Courage

27. Serenity is not freedom from the storm but peace amidst the storm. - author unknown

28. SNS – fight-flight-freeze Relational and resilient Calm and relaxed, engaged and alert WINDOW OF TOLERANCE Baseline physiological equilibrium Equanimity PNS – appease, numb, collapse

29. CALM – Hand on the Heart • Touch – oxytocin – safety and trust • Deep breathing – parasympathetic • Breathing ease into heart center • Brakes on survival responses • Coherent heart rate • Being loved and cherished • Oxytocin – direct and immediate antidote to cortisol

30. Reconditioning throughSoothing, Comforting, Caring Hand on the Heart Progressive Muscle Relaxation Friendly Body Scan Movement

31. Compassion • Respond to pain or suffering with an open heart, an interested mind, and a natural willingness to help. • Open to experience, activate care-giving, prime ourselves to act. • “Left shift” in brain – more neural activity in left hemisphere – approach stance toward experience. • Overcome negativity bias; become more optimistic, more flexible, better resources, better able to find solutions.

32. Resonance Circuit • Resonance – vibe, emotional contagion • Outside of awareness • Attunement – felt sense, explicit, non-verbal • Empathy – verbal, cognition, coherent narrative • Compassion – caring, concern, help • Acceptance – pre-requisite for resilience

33. Self-Compassion • Threat-protection system • Cortisol driven • Pleasure-reward system • Dopamine driven • Caregiving-soothing-comfort system • Oxytocin system • Paul Gilbert, The Compassionate Mind

34. Self-Compassion • Notice this moment of suffering: • “Ouch! This hurts.” • What would be comforting here? • What would be helpful • Open to larger perspective: • I’m not the only one; I’m not alone

35. Self-Compassion Break • How am I doing? • Is there any suffering here? • How can I be mindful and compassionate in this moment? • May I be safe from inner and outer harm. • May I be free of suffering, all causes of suffering, and from causing any suffering.

36. Kindness is more important that wisdom, and the recognition of that is the beginning of wisdom. - Theodore Rubin

37. I have learned that people will forget what you said and people will forget what you did, but people will never forget how you made them feel. - Maya Angelou

38. Resonance Circuit • Relationships kindle maturation of pre-frontal cortex • Re-parenting of therapy strengthens the PFC • True Other to True Self • Self-directed neuroplasticity • Client strengthens their own pre-frontal cortex

39. Love makes your soul Crawl out of its hiding place. - Zora Neale Hurston

40. Shame • Shame is the intensely painful feeling or experience of believing we are flawed and therefor unworthy of acceptance and belonging. • Shame creates feelings of fear, blame, and disconnection • We cannot change and grow when we are in shame, and we can’t use shame to change ourselves or others. • Shame erodes the part of ourselves that believes we are capable of change.

41. Shame • Shame: I am bad, flawed, unworthy, unfixable • Guilt: I did something bad, regrettable; leads to healthy remorse and amends • Embarrassment: triggered by event that is normal, fleeting, eventually even amusing • Humiliation: recognition that event is unfair, undeserved

42. Shame Reslience • 1. Recognize shame triggers, shame identities, shame defenses • 2. Contextualize – shame is not personal; it’s universal and a psycho-social construct • 3. Reach out – share the story with someone who has earned the right to hear it • 4. Speak the shame – ask for what is needed rather than acting out or shutting down

43. Reconditioning • Anchor in present moment awareness • Resource with acceptance and goodness • Start with small negative memory • “Light up the networks” • Evoke positive memory that contradicts or disconfirms • Juxtapose - simultaneous dual awareness (or toggle) • Refresh and strengthen positive • Let go of negative • Rest in, savor positive • Reflect on shifts in perspective

44. Wished For Outcome • Evoke memory of what did happen • Imagine new behaviors, new players, new resolution. • Savor and strengthen • Inner resources for reconditioning: • Wiser Self • Compassionate figure • Inner resources

45. Resources for Clients • Radical Acceptance by Tara Brach • Self-Compassion by Kristin Neff • The Gifts of Imperfection by Brene Brown

46. Connections to Resources • People • Love guards the heart from the abyss. - Mozart • Place • …I rest in the grace of the world….-Wendell Berry • Practices • As an irrigator guides water to his field, as an archer aims an arrow, as a carpenter carves wood, the wise shape their lives. • - Buddha

47. People as Resources • Presence – dyadic regulation • Circle of support • Imagination powerful, portable • Includes Wiser Self • Deep listening • Appreciation • Positivity Portfolio

48. Positivity Portfolio • Ask 10 friends to send cards • Positive appreciations • Assemble phrases on piece of paper • Tape to bathroom mirror or computer monitor • Carry in wallet or purse • Read phrases 3 times a day for 30 days • Savor and appreciate • Friendship and goodness

49. Places as Resources • Safe place, refuge • Nature – reset contraction • Nature - expansiveness

50. Practices as Resources • Paradigms – yoga, meditation, chi gong, prayer • Movement – exercise • Nutrition • Sleep • Laughter • Learning • Hang out with healthy brains