Bouncing Back: Rewiring the Brain for Resilience and Well-Being

Daniel Ellenberg, PhD Linda Graham, MFTCommunity Institute for PsychotherapyOctober 19, 2013The Neuroscience and Psychology of Resilience19/06/2013www.lindagraham-mft.netBouncing Back: Rewiring Your Brain for Resilience and RenewalAll the world is full of suffering;

It is also full of overcoming.

- Helen KellerResilienceCapacities innate in the brainHard-wired in by evolutionLearned in responses to experiences and interactions encoded in neural circuitryKindles maturation of brain, especially pre-frontal cortex CEO of resilienceIt 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 DarwinThe field of neuroscience is so new,We must be comfortable not onlyVenturing into the unknown,But into error.- Richard Mendius, M.D.ConditioningExperience 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 negativeNeuroplasticityGrowing new neuronsStrengthening synaptic connectionsMyelinating pathways faster processingRebuilding brain structureRe-organizing functions of structures

.lifelongEvolutionary legacyGenetic loadingFamily of origin conditioningNorms-expectations of culture-society

Who we are and how we copeis not out faultGiven neuroplasticityand choices of self-directed neuroplasticity

Who we are and how we copeis our responsibility

Self-directed neuroplasticityChoosing new experiences to rewire forResilience and well-beingThe 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, PhDCenter for Investigating Healthy MindsUniversity of Wisconsin - MadisonPre-Frontal CortexExecutive center of higher brainEvolved most recently makes us humanDevelopment kindled in relationshipsMatures the latest 25 years of age

CEO of resilienceFunctions of Pre-Frontal CortexRegulate body and nervous systemQuell fear response of the amygdalaManage emotionsAttunement tuning into feelingsEmpathy making sense of experienceInsight and self-knowingResponse flexibilityEffective Agents of Brain ChangeMindfulness (Attention Circuit)

Empathy ( Resonance Circuit)

Strengthen Pre-Frontal Cortex

CEO of ResilienceMindfulnessFocused attention onpresent moment experiencewithout judgment or resistanceMindfulnessPause, become presentNotice and nameStep back, dis-entangle, reflectShift perspectivesDiscern optionsChoose wiselyMindfulness and PsychotherapyEven-hovering attentionUnconditional positive regardObserving egoWhat are you noticing now?Strengthens structure to see clearlyInsula, anterior cingulate cortex, corpus callosum, pre-frontal cortexResonance CircuitResonance brain stemAttunement limbic system, insula, right hemisphere, mirror neuronsEmpathy frontal lobesCompassion left hemisphere, motor cortexSelf-Acceptance whole brainThe roots of resilience are to be found in thefelt sense of existing in the heart and mind ofan empathic, attuned, self-possessed other.- Diana Fosha, PhDMechanisms of Brain ChangeNew conditioningReconditioningDeconditioningNew ConditioningChoose new experiences

Create new learning, new memory

Encode new wiring

Install new patterns of responseReconditioningLight up neural networks

Juxtapose old negative with new positive

De-consolidation Re-consolidation

New rewires oldDeconditioningDe-focusing

Loosens grip

Create mental play space

Plane of open possibilities

New insight, new behaviorsModes of ProcessingFocused Self-referentialTasks and detailsConstellate a representationNew conditioning andReconditioningModes of ProcessingDefocusedDefault networkFertile neural background noisePlane of open possibilitiesMental play spaceDeconditioningFive Practices to AccelerateBrain ChangePresenceIntentionPerseveranceRefugesResourcesSix Cs of CopingCalmCompassionClarityConnections to resourcesCompetenceCourageSerenity is not freedom from the stormbut peace amidst the storm.- author unknownSNS fight-flight-freeze

Relational and resilientCalm and relaxed, engaged and alertWINDOW OF TOLERANCEBaseline physiological equilibriumEquanimity

PNS appease, numb, collapseCALM Hand 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 cortisol

Reconditioning throughSoothing, Comforting, CaringHand on the Heart

Progressive Muscle Relaxation

Friendly Body Scan

MovementCompassionRespond 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.

Resonance CircuitResonance vibe, emotional contagionOutside of awarenessAttunement felt sense, explicit, non-verbalEmpathy verbal, cognition, coherent narrativeCompassion caring, concern, helpAcceptance pre-requisite for resilienceSelf-CompassionThreat-protection systemCortisol drivenPleasure-reward systemDopamine drivenCaregiving-soothing-comfort systemOxytocin system

Paul Gilbert, The Compassionate MindSelf-CompassionNotice this moment of suffering:Ouch! This hurts.What would be comforting here?What would be helpfulOpen to larger perspective:Im not the only one; Im not aloneSelf-Compassion BreakHow 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.Kindness is more important that wisdom,and the recognition of thatis the beginning of wisdom.- Theodore RubinI have learned that peoplewill forget what you saidand people will forget what you did,but people will never forget how you made them feel.- Maya AngelouResonance CircuitRelationships kindle maturation of pre-frontal cortex

Re-parenting of therapy strengthens the PFCTrue Other to True Self

Self-directed neuroplasticityClient strengthens their own pre-frontal cortex

Love makes your soulCrawl out of its hiding place.- Zora Neale HurstonShameShame 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 cant use shame to change ourselves or others.

Shame erodes the part of ourselves that believes we are capable of change.ShameShame: 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

Shame Reslience1. Recognize shame triggers, shame identities, shame defenses

2. Contextualize shame is not personal; its 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 downReconditioningAnchor in present moment awarenessResource with acceptance and goodnessStart with small negative memoryLight up the networksEvoke positive memory that contradicts or disconfirmsJuxtapose - simultaneous dual awareness (or toggle)Refresh and strengthen positiveLet go of negativeRest in, savor positiveReflect on shifts in perspectiveWished For OutcomeEvoke memory of what did happenImagine new behaviors, new players, new resolution.Savor and strengthen

Inner resources for reconditioning:Wiser SelfCompassionate figureInner resources

Resources for ClientsRadical Acceptance by Tara Brach

Self-Compassion by Kristin Neff

The Gifts of Imperfection by Brene BrownConnections to ResourcesPeopleLove guards the heart from the abyss. - MozartPlaceI rest in the grace of the world.-Wendell BerryPracticesAs an irrigator guides water to his field, as an archer aims an arrow, as a carpenter carves wood, the wise shape their lives.- BuddhaPeople as ResourcesPresence dyadic regulationCircle of support Imagination powerful, portableIncludes Wiser SelfDeep listeningAppreciationPositivity Portfolio

Positivity PortfolioAsk 10 friends to send cardsPositive appreciationsAssemble phrases on piece of paperTape to bathroom mirror or computer monitorCarry in wallet or purseRead phrases 3 times a day for 30 daysSavor and appreciateFriendship and goodnessPlaces as ResourcesSafe place, refuge

Nature reset contraction

Nature - expansivenessPractices as ResourcesParadigms yoga, meditation, chi gong, prayerMovement exerciseNutritionSleep LaughterLearningHang out with healthy brainsPositive EmotionsHelp us feel and function betterPut the brakes on negativityAntidote survival responsesFoster the left shift open to experienceBroaden possibilities in the momentBuild resources long-termBuild resiliencePositive Emotions Create:Better health and longevityDeeper social bondsBetter coping with stress and traumaCreativity and productivityConfidence and cooperationFlexibility and resilienceCultivate Gratitude2-minute free-writeGratitude journalGratitude buddyCarry love and appreciation in your walletTaking in the GoodNotice: in the moment or in memoryDrop into felt sense in the bodySavor 10-20-30 secondsAnchor in cueClarity - MindfulnessPause, Become PresentNotice and NameStep Back, Dis-Entangle, ReflectShift PerspectivesDiscern OptionsChoose WiselyNotice and NameThoughts as thoughts; feelings as feelingsPatterns of thoughts as patterns of thoughtsStates of mind as states of mindIdentify belief systems and identities as:Mental contents; patterns of neural firingStrengthens pre-frontal cortex, anterior cingulate, and insulaShift PerspectivesSwitch the channelMonitor and modifyShift from victim me to empowered IShift the entire neural networkBouncing Back: Rewiring Your Brain for Resilience and Renewal9/06/2013www.lindagraham-mft.net57CourageYes, risk-taking is inherently failure-prone.Otherwise, it would be called sure-thing taking.Tim McMahonDo One Scary Thing a DayVenture into new or unknownSomatic marker of Uh, oh.Dopamine disruptedCross threshold into newSatisfaction,masteryDopamine restored

I am no longer afraid of storms,for I am learning how to sail my ship.- Louisa May Alcott The Neuroscience and Psychology of Resilience

Daniel Ellenberg, PhDwww.rewireleadership.com daniel@relationshipsthatwork.comLinda Graham, MFTwww.lindagraham-mft.net lindagraham2@earthlink.net