written by Rebecca-Sophia Strong
Photo by Pixabay
In the midst of life’s challenges, it’s essential to remember that we have the power to shift our focus and energy. This month, I’m excited to share a powerful tool to boost your mental and emotional well-being: Rick Hanson’s HEAL method. By practicing this technique, you can rewire your brain to embrace positive experiences, counteract the negativity bias, and build lasting resilience.
What is the HEAL Method?
The HEAL method is a four-step process designed by psychologist Rick Hanson to help you harness positive experiences to improve your mental health. Our brains are wired to focus on negative stimuli due to an evolutionary mechanism known as the negativity bias. This makes it vital to create and strengthen positive experiences for emotional well-being.
By practicing the HEAL method, you can reprogram your brain to embrace positivity and increase emotional resilience. This process is especially valuable for those working through challenges or undergoing EMDR Therapy, as it reinforces the positive shifts often experienced during trauma recovery.
Step 1: Have a Positive Experience
The first step is simple: have a positive experience. Although this might sound obvious, it’s easy to overlook small moments that could bring us joy or peace. Our busy, overwhelmed minds may miss the beauty around us—whether it's the sound of birds, the warmth of a hug, or the fresh air of a morning walk. These positive moments are everywhere.
The goal is to pause each day and notice something positive, no matter how small it seems. Whether you’re walking outside, connecting with a loved one, or simply enjoying a moment of stillness, take time to appreciate the experience. For those in EMDR Therapy, creating space for positive moments is essential as it helps balance the emotional shifts happening in your healing journey.
Step 2: Enhance the Experience
Once you've identified a positive experience, enhance it. This means fully engaging with it, savoring the moment, and allowing it to fill your mind and body. Slow down and bring all your attention to the experience. If you're outside, notice the details—the colors, sounds, and textures around you. If you’re in a conversation, focus on the connection and the joy of the interaction.
Enhancing the experience helps you create a deeper connection to the positive moment, amplifying its impact on your emotional state. This practice is vital for building resilience, especially when working through the emotional ups and downs often encountered in therapy.
Step 3: Absorb the Experience
The final step is to absorb the positive experience into your body. Allow the feelings of joy, peace, or contentment to truly sink in, becoming a part of you. This is more than just noticing; it's about letting the experience embed itself in your memory and nervous system, so it continues to benefit you.
Feel the warmth, peace, or joy that arises from the positive experience, and let it fill your entire body. Absorbing the experience helps you create a lasting emotional resource, which can support your mental health even in difficult times. For those undergoing EMDR Therapy, this step complements the healing process by helping your brain integrate positive experiences into its memory system.
Putting the HEAL Method into Practice
To integrate the HEAL method into your daily life:
Start Small – Look for small moments of joy each day, like a morning sunrise, a kind word from a friend, or the aroma of fresh coffee.
Create a Routine – Incorporate the HEAL method into your daily practice, perhaps by starting or ending your day with a moment of positivity.
Reflect – At the end of the day, reflect on the positive experiences you've had and how you enhanced and absorbed them.
Be Patient – Rewiring your brain takes time. Be kind to yourself as you practice and create space for positivity.
Why the HEAL Method Works
Our brains are naturally inclined to focus on negative experiences, a trait rooted in survival instincts. However, in the modern world, this negativity bias can lead to anxiety and stress. The HEAL method counteracts this by helping you create a reservoir of positive memories that act as a buffer against negative thinking patterns and emotional stress.
Incorporating this practice can significantly enhance the healing process for individuals undergoing EMDR Therapy by reinforcing positive emotions and providing tools to stay grounded in moments of calm and joy.
Final Thoughts
I encourage you to begin practicing the HEAL method in your daily life. By noticing, enhancing, and absorbing positive experiences, you can build lasting emotional resilience and well-being. With time and consistency, you’ll notice a shift in your perspective, helping you embrace positivity even in challenging times.
Remember: every small positive moment matters. Share your experiences with me—how do you feel after practicing the HEAL method? I’d love to hear from you!
If you want to learn more about EMDR Therapy, click here.