The Resilience Perscription
By Dr. Dennis Charney
1. Positive Attitude• Optimism is strongly related to resilience.
• Optimism is in part genetic, but it can be learned (Cognitive Behavioral Therapy).
Neurobiological Mechanisms: Reward circuits, converse of learned helplessness
2. Cognitive Flexibility Through Cognitive Reappraisal• Traumatic experiences can be re-evaluated by altering the event’s perceived value and meaningfulness.
• One can receive a benefit from stress and trauma: one can reframe, assimilate, accept and recover. These skills can be learned.
• Failure is an essential ingredient for growth.
Neurobiological Mechanisms: Memory Reconsolidation, Cognitive Control of Emotion, Memory Suppression
3. Embrace a Personal Moral Compass• Develop a set of core beliefs that very few things can shatter.
• For many, faith in conjunction with strong religious and/or spiritual beliefs is associated with resilience.
• Altruism has been strongly related to resilience. Survivor Mission.
Neurobiological Mechanisms: Neural Model of Human Morality, Altruism and Human Evolution
4. Find a Resilient Role Model• Role models can be found in one’s own life.
• Imitation is a very powerful mode of learning.
Neurobiological Mechanisms: Neuronal Imprinting of Human Values
5. Face Your Fears• Fear is normal and can be used as a guide; facing your fears can increase your self-esteem.
• Learn and practice skills necessary to move through the fear.
Neurobiological Mechanisms: Extinction, Stress Inoculation
6. Develop Active Coping Skills• Resilient individuals use active, rather than passive, coping skills.
• Minimize appraisal of threat, create positive statements about oneself, seek support of others.
Neurobiological Mechanisms: Functional Neuroanatomy of Fear Mechanisms
7. Establish and Nurture a Supportive Social Network• Very few can “go it alone”; humans need a safety net during times of stress.
• Considerable emotional strength accrues from close relationships with people and organizations.
Neurobiological Mechanisms: Cognitive Neuroscience of Human Social Behavior
8. Attend to Physical Well-Being• Physical exercise has positive effects on physical hardiness, mood, and improves self-esteem.
Neurobiological Mechanisms: Effects on neurogenesis, cognition, regulation of emotion, immune function, etc.
(we underestimate capacities of Mind, Brain, Body)
9. Train Regularly and Rigorously in Multiple Areas• Change requires systematic and disciplined activity.
• Concentrate on training in multiple areas: emotional intelligence, moral integrity, physical endurance.
10. Recognize, Utilize and Foster Signature Strengths• Learn to recognize your character strengths and engage them to deal with difficult and stressful situations
~ By Dr. Dennis Charney
Will Smoot forwarded this to me and I thought some of you out there might benefit from it as well.