Resilient Buchzusammenfassung - das Wichtigste aus Resilient

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Zusammenfassung von Resilient

Name: Resilient
Rating: 4.5 (397 reviews)
Author: Rick Hanson with Forrest Hanson

Rick Hanson with Forrest Hanson

How to Grow an Unshakable Core of Calm, Strength, and Happiness

4.5 (397 Bewertungen)

26 Min.

Themen

Stressreduktion Risikokapital

Inhaltsübersicht

Resilient
in 8 Kernaussagen verstehen

Audio & Text in der Blinkist App

Kernaussage 1 von 8

What’s in it for me? Develop your inner strengths.

In life, you can’t always trust the outside world, other people, or even your own body. But when all else fails, you can still count on your mental resources. That’s where resilience comes in. It includes strengths like determination, confidence, and compassion, which give you the ability to get through hard times, beat stress, and follow your heart in pursuit of opportunities.

Resilience is at the root of mental well-being – it’s the main building block of happiness and inner peace. What’s more, everything you need to grow it is already within you. Developing resilience comes down to unlocking the powers of your own mind and, by doing so, changing your brain for the better.

Luckily, developing resilience involves simple practices and easy techniques that you can incorporate into your daily life. And along with discovering the psychological mechanisms that resilience is based on, you’ll be able to help yourself – no matter what life throws at you.

In these blinks you’ll learn

what a piece of cake can teach you about motivation;
how learning to walk influences your confidence as you grow up; and
why zebras are good role models for mindfulness.

The path to well-being begins with self-compassion.

Imagine you’re climbing a steep mountain on a chilly October afternoon. The snow is turning to ice, it’s getting dark, and soon you won’t be able to see where you’re going. A wrong step could lead to injury – or worse. You’re getting exhausted, frozen, and terrified. What do you do?

Well, the first step to ensuring survival is to accept the situation. Denying or fighting the danger could be deadly. But if you acknowledge the reality – and your feelings – you can free up the mental space to think about solutions.

That’s what saved the author when he found himself in this predicament. He made the decision to stay up on the mountain, wrapped in a blanket until first light, and lived to tell the tale. If he’d panicked and made a wrong move, the story might have ended up being very different.

But acceptance is not just something for emergencies. You can make it part of your entire life. It starts with compassion for yourself.

The key message here is: The path to well-being begins with self-compassion.

Compassion is a combination of warm concern for feelings and a desire to relieve suffering. We can feel it both for others and for ourselves.

Most of us have no problem feeling compassion for other people, but we struggle to feel it for ourselves. Have no fear, however – it’s something we can develop by following a few basic principles.

To start learning the art of self-compassion, you need to create repeat experiences of it. You can do this through a simple sequence of mental exercises. First, bring past experiences of compassion to the front of your mind. Second, focus on and feel them as fully as you can. For example, you can start by remembering a time when you were helping someone else – perhaps supporting a sick relative. Think about what it felt like and what kinds of feelings were going through your mind. That’s what compassion feels like. Now, apply this same attitude to yourself. Get a sense of what it feels like to be your own friend, and stay committed to it.

Self-compassion doesn’t just make you feel better in the moment; research shows that the more self-compassion you feel, the more resilient you become over time. That’s because it lowers your tendency to criticize yourself and, instead, helps you build up self-esteem. It can even help you become more ambitious and successful in both your personal and professional lives.

Mindfulness will help you stay calm in times of stress.

Ever watched a nature documentary? If so, the following might be a familiar scene. A herd of zebras is peacefully grazing on a lush grassland somewhere in Africa. They’re alert, keeping an eye out for predators, but also relaxed and content. There’s no hint of tension. All of a sudden, a lion shows up. Panic erupts, the herd bursts into activity, and animals run in all directions. Then it ends as quickly as it started, and the herd shifts back to a state of calm but watchful rest.

In a nutshell, that’s the blueprint for all of our lives. Sometimes we’re quietly responsive to our environment; at others, we must urgently react.

To deal with life’s challenges, you need a good amount of grit.

When renowned psychiatrist Viktor Frankl was struggling to survive the horrors of living in a Nazi concentration camp, he observed something that left a deep mark. Eventually, he wrote a book about it, titled Man's Search for Meaning. What he observed was that certain people had the ability to remain generous and help others despite their own immense suffering. This often took the form of comforting their fellow prisoners or giving away their own meager rations. He called it “the last of human freedoms” – the power to choose our response, no matter the situation.

If it’s possible to exercise this power in the most terrible of human circumstances, it’s possible in everyday life. It boils down to exercising agency – the beginning of true grit.

Gratitude helps you get the most out of positive emotions.

Think about the last time you felt thankful. Maybe you were appreciating a tasty dinner that a friend cooked for you. Or perhaps it was a more abstract feeling of gratitude, like looking up at the clear sky on a beautiful day. No matter the occasion, it felt good, right?

We often get so stressed and exhausted trying to make sure we’ll feel good in the future that we forget about all the ways we feel good already. But if you take a few moments to think about it, you’ll probably find plenty of things in your life that you’re thankful for.

You can grow your confidence to become more resilient.

Have you ever seen toddlers learning how to walk? If so, you might have noticed that the most eager ones get the right kind of encouragement from their parents. While making sure their children don’t get hurt, they also give them the freedom to explore – and just enough help that they feel capable and happy.

By the time children turn two, they’ve collected countless experiences that shape how they interact with other people in their lives – as well as with the world around them. These experiences inevitably affect their sense of confidence.

You’ll be more resilient if you keep calm.

If you’re an animal in the wild, there are generally two kinds of mistakes that you can make. First, you might convince yourself that there’s a tiger lurking in the bushes when there isn’t one. Not the most pleasant feeling in the world! You might get needlessly scared, but no harm done.

The other mistake animals can make is to believe there’s no one in the bushes – exactly when the tiger is about to pounce. This kind of mistake is often much more costly.

Motivation is about desiring well.

Imagine you’re having dinner at a friend’s place. After stuffing yourself with an amazing meal, you polish off two desserts. Then, your friend brings out a third one, gives you a taste, and asks if you like it. Of course, it’s delicious, and part of you is tempted to ignore the fact that you’re far too full to have another bite. In other words, you may like the dessert, but at that specific moment, you don’t want it.

This example goes to show that liking something and wanting it are very different things. Sure, liking can bring you a lot of pleasure. But when it becomes an insistent want, that’s when our sense of motivation can lead us astray – and eat away at our resilience.

We need to follow our dreams.

What kind of life did you imagine for yourself as a child? Perhaps you wanted to be an astronaut, or maybe a movie star. And what are you doing now? Chances are, as you grew up, you let go of many of your dreams. These days, you might even think of them as silly. It’s all too easy to talk yourself out of dreaming and, instead, settle for less.

But if you ignore or dismiss your dreams, you could be missing out on a much more fulfilling life.

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Worum geht es in Resilient?

Resilient (2018) is a practical guide on how to cultivate your inner strengths and develop qualities like compassion, confidence, and grit. Through simple techniques and concrete examples, it explains the ways you can harness your brain’s resources to cope with stress and anxiety – and find the motivation to follow your dreams.

Wer Resilient lesen sollte

Pursuers of happiness looking for guidance on personal growth
Life explorers who want to discover their inner strengths
Travelers on difficult paths who are in need of encouragement

Über den Autor

Rick Hanson is a psychologist and best-selling author. He holds a PhD in clinical psychology, is a Senior Fellow of the Greater Good Science Center at UC Berkeley, and is the founder of the Wellspring Institute for Neuroscience and Contemplative Wisdom. Hanson has been an invited speaker at NASA, Oxford, Stanford, Harvard, and other major universities and has taught in meditation centers all over the world. His previous books include Hardwiring Happiness, Buddha’s Brain, Just One Thing, and Mother Nurture.

Forrest Hanson is a writer and business consultant. He edits Eusophi, a website that shares content from experts in the fields of happiness, health, wealth, and wisdom.

Kategorien mit Resilient

Persönliche Entwicklung Achtsamkeit & Glück

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