There is no medicine like hope, no incentive so great, and no tonic so powerful as the expectation of something tomorrow. Orison Swett Warden
The early twentieth century inspirational writer, Dr. Orison Swett Warden, was clearly on to something when he so beautifully expressed the role that hope can play in coping. Hope can feel elusive however, and we are now gaining greater insight as to why it can be so difficult to remain hopeful and happy. Neuroscience and behavioral research have clearly demonstrated the brain’s strong bias towards negativity and the impact it has on one’s ability to focus on the positive aspects of our lives. Studies done by University of Chicago psychologist John Cacioppo, Ph.D., and many others, demonstrate that the brain reacts more strongly to negative experiences than to positive ones, causing us to focus on and recall unhappy memories. Some of us are very familiar with the “worry well” inside our head, broadcasting negative appraisals of ourselves and others 24 hours a day, seven days a week. So how can we counter the brain’s negative bias and hold on to hope, happiness, and peace of mind? Fortunately, studies also show that we can learn to relish the positive experiences, recognize the mind’s negative chatter for what is, transform the brain through mindfulness/meditation, and employ cognitive behavioral techniques to recognize old destructive patterns of thought and replace it with more positive and honest appraisals.
Rick Hanson, Ph.D., a neuropsychologist and author of Hardwiring Happiness, talks about the importance of slowing down, or relishing, the positive moments in our lives. We tend to underestimate the benefits of small positive experiences. His work shows that focusing our attention on each small positive interaction will ultimately lead to a more hopeful outlook. We can increase the impact of these uplifting experiences by reflecting on them and integrating them more deeply into our memory.
Acceptance Commitment Therapy (ACT) is a mindfulness based behavioral therapy which encourages us to recognize the mind’s chatter, as temporary thoughts, feelings, or sensations. These thoughts are not assumed to be truths but, simply momentary psychological experiences. The brain’s efforts to protect us from any possible threats. ACT assumes that the mind will create psychological suffering, through worry, if we allow ourselves to contemplate every thought which arises. If we can accept that negative thoughts will occur and that this is normal brain processing, then we can recognize them as no more significant than any other fleeting thought and free ourselves of endless worry.
Cognitive Behavioral Therapy (CBT) focuses on the idea that negative thoughts and feelings often lead to faulty beliefs, and limiting or destructive behavior. When we are able to recognize our distorted thoughts, we can replace them with more accurate interpretations. The second step in CBT is to practice new skills to change troublesome or limiting behavior. Our negative thoughts and feelings are typically repetitive and can be easily recognizable, with some reflection. With a more objective understanding of our thoughts we can choose more rewarding behavior.
Anne Frank said, “Where there is hope there is life. It fills us with fresh courage and makes us strong again.” The tools provided by these therapeutic approaches can help us to retrain where we focus our attention, experience greater peace, and hold on to hope.
The early twentieth century inspirational writer, Dr. Orison Swett Warden, was clearly on to something when he so beautifully expressed the role that hope can play in coping. Hope can feel elusive however, and we are now gaining greater insight as to why it can be so difficult to remain hopeful and happy. Neuroscience and behavioral research have clearly demonstrated the brain’s strong bias towards negativity and the impact it has on one’s ability to focus on the positive aspects of our lives. Studies done by University of Chicago psychologist John Cacioppo, Ph.D., and many others, demonstrate that the brain reacts more strongly to negative experiences than to positive ones, causing us to focus on and recall unhappy memories. Some of us are very familiar with the “worry well” inside our head, broadcasting negative appraisals of ourselves and others 24 hours a day, seven days a week. So how can we counter the brain’s negative bias and hold on to hope, happiness, and peace of mind? Fortunately, studies also show that we can learn to relish the positive experiences, recognize the mind’s negative chatter for what is, transform the brain through mindfulness/meditation, and employ cognitive behavioral techniques to recognize old destructive patterns of thought and replace it with more positive and honest appraisals.
Rick Hanson, Ph.D., a neuropsychologist and author of Hardwiring Happiness, talks about the importance of slowing down, or relishing, the positive moments in our lives. We tend to underestimate the benefits of small positive experiences. His work shows that focusing our attention on each small positive interaction will ultimately lead to a more hopeful outlook. We can increase the impact of these uplifting experiences by reflecting on them and integrating them more deeply into our memory.
Acceptance Commitment Therapy (ACT) is a mindfulness based behavioral therapy which encourages us to recognize the mind’s chatter, as temporary thoughts, feelings, or sensations. These thoughts are not assumed to be truths but, simply momentary psychological experiences. The brain’s efforts to protect us from any possible threats. ACT assumes that the mind will create psychological suffering, through worry, if we allow ourselves to contemplate every thought which arises. If we can accept that negative thoughts will occur and that this is normal brain processing, then we can recognize them as no more significant than any other fleeting thought and free ourselves of endless worry.
Cognitive Behavioral Therapy (CBT) focuses on the idea that negative thoughts and feelings often lead to faulty beliefs, and limiting or destructive behavior. When we are able to recognize our distorted thoughts, we can replace them with more accurate interpretations. The second step in CBT is to practice new skills to change troublesome or limiting behavior. Our negative thoughts and feelings are typically repetitive and can be easily recognizable, with some reflection. With a more objective understanding of our thoughts we can choose more rewarding behavior.
Anne Frank said, “Where there is hope there is life. It fills us with fresh courage and makes us strong again.” The tools provided by these therapeutic approaches can help us to retrain where we focus our attention, experience greater peace, and hold on to hope.