Resilient by psychologist Rick Hanson looks at how to build resilience given what we know about the neuroscience of learning. Despite being grounded in science, it’s refreshingly practical and simple.

The book begins by identifying three basic human needs (safety, satisfaction, connection) and ways to meet those needs (recognizing, resourcing, regulating, relating). These are set up in a grid with twelve primary psychological resources that can be used to meet those needs. This provides the foundation for the remainder of the book, and a chapter is devoted to each psychological resource.

The neuroscience content is very accessible with a focus on learning and neuroplasticity. The author explains experience-dependent neuroplasticity, with an emphasis on maintaining sufficiently prolonged attention to experiences and repeating them often enough for them to become consolidated into the nervous system and for neuroplastic changes to occur in neural structure and function.

The author provides suggestions for enriching experiences to improve installation in the brain. Mindfulness is one example of this, and it’s presented in a clear, simple way that’s likely to be compelling even for people who aren’t interested in formal meditation.

The book describes two main modes of interacting with the world around us: a green zone and a red zone. The green zone is a responsive resting state that we enter when our needs are adequately met. The red zone is a reactive mode, with activation of the fight/flight/freeze response and mental fear, frustration, and hurt. Hanson describes how the reactive mode is driven by the more primitive, survival-oriented parts of the brain, and how evolutionary pressures have resulted in the brain having a bias towards the negative/dangerous.

The book’s direct, matter of fact approach helps to reinforce the ideas presented and make them easy to understand. Science and practical applications are always clearly connected. The reward system in the brain is described from a neuroscience perspective, in the context of ways to boost current rewards as well as create new rewards. Empathy is also broken down into its different aspects and the corresponding brain regions, and this forms the basis for a discussion of functioning effectively in interpersonal relationships.

There are a few things that particularly resonated for me. Hanson writes that the inner critic should be considered “guilty until proven innocent.” I also liked the first and second dart analogy for our initial and secondary reactions to difficult situations. The first dart may be unavoidable, but the second dart is one we throw ourselves. Since I tend to be avoidant, it hit home when Hanson pointed out that we often do things because we fear the outcomes, but fail to consider what this dreaded expectation may have actually held us back from.

The book addresses some common misinformed ideas, such as the idea of self-deprivation. Hanson writes that “a healthy body and mind do not come from denying, ‘overcoming’, or transcending needs. They are instead the natural result of taking care of your needs, and being mindful of the needs of others.” The book also explains that focusing on external conditions related to an experience isn’t helpful, because “in terms of internalizing resources into the brain, experiences are independent of the conditions that evoke them.”

The main weakness of this book is that it ends quite abruptly, although, to be honest, that’s something I have a tendency to do myself. The final chapter is on the psychological resource of generosity. There’s no conclusion as one might expect to draw all of the ideas together. The book didn’t really grab me emotionally, but I was okay with that, as I appreciated its practicality. This book is the first I’ve read by this author, and I plan to check out his others.

This review first appeared on Mental Health @ Home: https://mentalhealthathome.org/2019/02/27/book-review-resilient/ ( )

I’ll admit to a fascination with the concept of resilience, so I grabbed up the Advance Reader’s Copy (ARC) of the latest book from Rick Hanson, Ph.D. The full title is long and descriptive: Resilient: How to Grow an Unshakable Core of Calm, Strength, and Happiness. But don’t let this scare you away. Hanson takes a complex concept, adds layers, and then deconstructs everything so it’s easy to grasp.

Resilient is broken down into four parts, each with three chapters. There’s something about the symmetry of this that makes reading it (or listening to, as I did) go smoothly. And I think that’s part of Hanson’s plan. For me, each part or chapter was like another stone in a gently-balanced cairn.

In addition, he takes three approaches and combines them. The first is his background as a psychologist. Much of this book contains things I’ve heard from therapists over the years. But Hanson takes this perspective and adds layers, making the ideas seem fresh and unique. The second approach is that of Buddhism. Hanson incorporates this softly, with quotes and stories. If Eastern philosophy’s not your thing, I’m guessing you won’t feel forced to agree.

Thirdly, Hanson adds the layer of neuroplasticity, which is the idea that the brain can remake its well-worn behavior pathways with some assistance. Neuroplasticity is an intense scientific concept, but Hanson gives the reader bite size pieces. That helps make it digestible, as does the fact he uses many examples and jargon-free language to explain the ideas.

My conclusions:
I am deeply appreciative of self-help authors who create “Key Concept” sections throughout their book. These are the places I highlight (yes, I had an ebook copy of this as well). When I come back to this book in a few months, it’ll make finding what I want so much easier.

Two of my favorite “key concepts” included the ideas of disentangled and full pardon forgiveness. This is a perfect example of how Hanson imparts his ideas. Contained in the fourth part, titled Relating, and in the chapter on Generosity, he’s found a perfect spot for the ideas. If they’d been introduced earlier on, I might not have been ready—just as it feels with real-life forgiveness. And Hanson doesn’t force his readers to forgive in full pardon, recognizing it’s just not always possible. Instead, he offers a mid-way point with disentangled forgiveness. Thus, the participant in resilience is able to benefit from the information, while still being on the path of growth.

I recommend this book to seekers, and also to those looking for a way to incorporate techniques to build neuroplasticity into everyday life. It’s well worth your time!

Acknowledgements:
Many thanks to NetGalley, the authors, and Crown Publishing / Harmony for the digital ARC in exchange for this honest review. ( )