Zusammenfassung der Ressource
Bounce Back - Resilience
- A set of skills, not a disposition or personality.
- training for resilience can change the brain to, well, make it
more resilient
- "with a little practice, anyone can develop resilience,
says Southwick, 67, a professor of psychiatry at the Yale
School of Medicine."
- It can be cultivated by forcing people out of their comfort
zones.
- Dr. Dennis did so by dragging along his children on "semi-dangerous"
adventure trips such as a kayaking trip with his son Alex: It rained the
entire time, the life jackets didn't fit and they had to share a
broken-ruddered boat for 12-mile runs every day.
- Enables people
to not only get
through hard
times but to
thrive through
them.
- "Just as rubber rebounds after being squeezed or squished,
so do resilient people."
- people bounce back from difficult
experiences--- both those they seek out and
those that blindside them--- while others
don't fare quite so well.
- there are lots of ways to intervene
so that stress or trauma doesn't
derail you
- Resilience can help us with stress.
- "humans get stressed
far more than they
realise"
- "The vast majority of us will
be faced with one or more
major traumatic stressors
during a lifetime," says
Southwick.
- countless smaller
stresses also take a toll
- nearly all our modern ills, including heart disease
and possibly even brain disorders like Alzheimer's
disease, have stress as a common risk factor
- "Resilience training can help people to deal effectively with
chronic disease and improve their quality of life," says Charney.
"It helps people cope."
- The latest science shows that if you train your brain, how
you act under pressure can, in large part, be up to you.
- "anyone could train him - or herself to be more resilient"
- Ways/factors to cultivate resilience:
tight-knit community, stable role model,
strong belief in their ability to solve
problems
- people thrive in the
aftermath of adversity
- Quotes:
- For resilience, there's not one
prescription that works. Find what
works for you. --- Dr. Dennis Charney
- Very few highly
resilient people
are strong in
and by
themselves. You
need support. --- Dr. Steven Southwick
- To measure how resilient you are,
consider how you react to things that
don't go your way/stress.
- What causes stress: social pain(rejection
and loneliness), fear, everyday stressors
like worrying about the future or fretting
about the past
- Resilient people can appropriately regulate the
fear circuits in their brain under a stressful
environment. They do not reinforce the fear
circuit and instead build and strengthen different
connections, developing a new response to
stress.
- How to become more resilient: face your
fears, develop an ethical code to guide
daily decisions, have a strong network of
social support, exercise as it develops
new neurons which help with dealing
with stress
- "When people are exposed to a stressor in a
lab, their heart rate and blood pressure don't
go up quite as much if a friend is in the room
as they do if they're alone."
- Resilience focuses
on mindfulness:
- "Marines who trained
in mindfulness
returned to baseline
levels of heart rate and
breathing rate faster
than those who hadn't
been trained."
- "They also showed a lower
activation in the region of the
brain associated with
emotional reactions. By the
end of training, their brains
actually looked more
resilient."
- Meditation
helps with
resilience:
- becoming tougher has
everything to do with
tuning into the mind
- consistent practice
changes how the brain
looks as well as how it
operates
- the more
experienced
the meditator,
the more
quickly the
brain recovers
from stress