Resilient: How to Grow an Unshakable Core of Calm, Strength, and Happiness by Rick Hanson

Summary

'Resilient: How to Grow an Unshakable Core of Calm, Strength, and Happiness' by Rick Hanson explores practical strategies drawn from neuroscience and positive psychology to help readers build inner resources for managing life's challenges. The book introduces the concept of developing resilience through cultivating psychological strengths such as gratitude, confidence, and compassion. Hanson offers science-backed exercises and actionable advice to help readers internalize positive experiences and develop a more unshakable sense of wellbeing.

Life-Changing Lessons

  1. True resilience is not about avoiding adversity but about growing stronger and wiser through it.

  2. Regularly internalizing positive experiences can gradually shift your brain's negativity bias, fostering more lasting happiness.

  3. Developing core resources—such as mindfulness, self-compassion, and calm—helps create a stable foundation for navigating life's ups and downs.

Publishing year and rating

The book was published in: 2018

AI Rating (from 0 to 100): 88

Practical Examples

  1. Taking in the Good

    Hanson describes a practice where you deliberately focus on positive experiences, allowing them to sink in for 10-30 seconds. By consciously savoring small moments of joy or appreciation, you reinforce positive neural pathways, helping to balance out your brain's natural tendency toward negativity.

  2. The Green Zone vs. the Red Zone

    The book encourages identifying whether you are in a 'Green Zone' (calm, present) or 'Red Zone' (stressed, reactive). Becoming aware of your current zone allows you to use self-soothing techniques to move yourself back to the Green Zone, cultivating better emotional regulation.

  3. Growing Self-Compassion

    Hanson emphasizes practices for increasing self-compassion, such as placing a hand on your heart and speaking kindly to yourself during moments of difficulty. Such exercises help counteract self-criticism and build emotional resilience.

  4. Building Inner Resources

    The book provides guidance for intentionally growing psychological strengths like gratitude, patience, and courage. By regularly reflecting on and practicing these traits, you incrementally increase your resilience to life's challenges.

  5. Noticing and Naming Your Experience

    Mindfulness is fostered through a practice of noticing what you’re feeling and naming it mentally (e.g., 'Worry is present'). This technique creates space between you and your reactions, helping you respond more skillfully rather than react automatically.

  6. Resource Priming

    Hanson suggests beginning your day by recalling times when you felt strong or protected, thus 'priming' your mind with positive resources before facing challenges. This prepares your brain to respond with greater confidence and calm.

  7. Compassion for Others

    The book outlines exercises for developing empathy by imagining yourself in someone else's situation and wishing them well. This not only strengthens relationships but also cultivates calm and generosity within yourself.

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