Daniel Ellenberg, PhD Linda Graham, MFT Community Institute for Psychotherapy October 19, 2013 The Neuroscience and Psychology of Resilience
Transcript
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Daniel Ellenberg, PhD Linda Graham, MFT Community Institute for
Psychotherapy October 19, 2013
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All the world is full of suffering; It is also full of
overcoming. - Helen Keller
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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
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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
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The field of neuroscience is so new, We must be comfortable not
only Venturing into the unknown, But into error. - Richard Mendius,
M.D.
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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
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Neuroplasticity Growing new neurons Strengthening synaptic
connections Myelinating pathways faster processing Rebuilding brain
structure Re-organizing functions of structures .lifelong
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Evolutionary legacy Genetic loading Family of origin
conditioning Norms-expectations of culture-society Who we are and
how we cope is not out fault
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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
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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
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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
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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
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Effective Agents of Brain Change Mindfulness (Attention
Circuit) Empathy ( Resonance Circuit) Strengthen Pre-Frontal Cortex
CEO of Resilience
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Mindfulness Focused attention on present moment experience
without judgment or resistance
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Mindfulness Pause, become present Notice and name Step back,
dis-entangle, reflect Shift perspectives Discern options Choose
wisely
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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
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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
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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
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Mechanisms of Brain Change New conditioning Reconditioning
Deconditioning
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New Conditioning Choose new experiences Create new learning,
new memory Encode new wiring Install new patterns of response
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Reconditioning Light up neural networks Juxtapose old negative
with new positive De-consolidation Re-consolidation New rewires
old
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Deconditioning De-focusing Loosens grip Create mental play
space Plane of open possibilities New insight, new behaviors
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Modes of Processing Focused Self-referential Tasks and details
Constellate a representation New conditioning and
Reconditioning
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Modes of Processing Defocused Default network Fertile neural
background noise Plane of open possibilities Mental play space
Deconditioning
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Five Practices to Accelerate Brain Change Presence Intention
Perseverance Refuges Resources
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Six Cs of Coping Calm Compassion Clarity Connections to
resources Competence Courage
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Serenity is not freedom from the storm but peace amidst the
storm. - author unknown
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SNS fight-flight-freeze Relational and resilient Calm and
relaxed, engaged and alert WINDOW OF TOLERANCE Baseline
physiological equilibrium Equanimity PNS appease, numb,
collapse
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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
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Reconditioning through Soothing, Comforting, Caring Hand on the
Heart Progressive Muscle Relaxation Friendly Body Scan
Movement
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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.
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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
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Self-Compassion Threat-protection system Cortisol driven
Pleasure-reward system Dopamine driven Caregiving-soothing-comfort
system Oxytocin system Paul Gilbert, The Compassionate Mind
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Self-Compassion Notice this moment of suffering: Ouch! This
hurts. What would be comforting here? What would be helpful Open to
larger perspective: Im not the only one; Im not alone
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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.
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Kindness is more important that wisdom, and the recognition of
that is the beginning of wisdom. - Theodore Rubin
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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
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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
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Love makes your soul Crawl out of its hiding place. - Zora
Neale Hurston
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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 cant use
shame to change ourselves or others. Shame erodes the part of
ourselves that believes we are capable of change.
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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
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Shame Reslience 1. 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
down
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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
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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
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Resources for Clients Radical Acceptance by Tara Brach
Self-Compassion by Kristin Neff The Gifts of Imperfection by Brene
Brown
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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
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People as Resources Presence dyadic regulation Circle of
support Imagination powerful, portable Includes Wiser Self Deep
listening Appreciation Positivity Portfolio
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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
Practices as Resources Paradigms yoga, meditation, chi gong,
prayer Movement exercise Nutrition Sleep Laughter Learning Hang out
with healthy brains
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Positive Emotions Help us feel and function better Put the
brakes on negativity Antidote survival responses Foster the left
shift open to experience Broaden possibilities in the moment Build
resources long-term Build resilience
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Positive Emotions Create: Better health and longevity Deeper
social bonds Better coping with stress and trauma Creativity and
productivity Confidence and cooperation Flexibility and
resilience
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Cultivate Gratitude 2-minute free-write Gratitude journal
Gratitude buddy Carry love and appreciation in your wallet
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Taking in the Good Notice: in the moment or in memory Drop into
felt sense in the body Savor 10-20-30 seconds Anchor in cue
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Clarity - Mindfulness Pause, Become Present Notice and Name
Step Back, Dis-Entangle, Reflect Shift Perspectives Discern Options
Choose Wisely
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Notice and Name Thoughts as thoughts; feelings as feelings
Patterns of thoughts as patterns of thoughts States of mind as
states of mind Identify belief systems and identities as: Mental
contents; patterns of neural firing Strengthens pre-frontal cortex,
anterior cingulate, and insula
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Shift Perspectives Switch the channel Monitor and modify Shift
from victim me to empowered I Shift the entire neural network
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Courage Yes, risk-taking is inherently failure-prone.
Otherwise, it would be called sure-thing taking. Tim McMahon
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Do One Scary Thing a Day Venture into new or unknown Somatic
marker of Uh, oh. Dopamine disrupted Cross threshold into new
Satisfaction,mastery Dopamine restored
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I am no longer afraid of storms, for I am learning how to sail
my ship. - Louisa May Alcott