Rick Hanson: The Science of Rewiring Your Brain To Be Less Miserable Flashcards
What is the negativity bias?
An evolutionary survival mechanism that makes us focus more on threats and problems than on positive experiences.
This bias can lead to feelings of stress, anxiety, or dissatisfaction even in good times.
What is the purpose of taking time to notice positive moments?
To rewire the brain for happiness and resilience by building stronger pathways for positivity.
This practice can help improve overall well-being over time.
What does the HEAL practice stand for?
- Have a positive experience
- Enrich it
- Absorb it
- Link it (optional)
Each step is designed to help internalize positive experiences.
What are the Three Core Needs according to Rick Hanson?
- Safety
- Satisfaction
- Connection
These needs are essential for understanding well-being and resilience.
What does the need for Safety entail?
The need to feel protected and secure.
This drive is rooted in our evolutionary past where alertness to threats was crucial for survival.
How can one support the need for Safety?
- Reassure yourself: ‘I’m okay right now.’
- Notice moments of safety or ease.
- Build resilience through calming techniques.
Examples include mindfulness and exercise.
What does the need for Satisfaction refer to?
The need to feel rewarded and fulfilled.
This need drives individuals to seek goals, competence, and a sense of progress.
How can one support the need for Satisfaction?
- Celebrate small wins.
- Take in the good.
- Set achievable goals and recognize when ‘enough’ is done.
This helps combat feelings of boredom or dissatisfaction.
What is the need for Connection?
The need to feel loved, valued, and part of a group.
This need is deeply rooted in our social nature as humans.
How can one support the need for Connection?
- Notice moments of warmth and kindness.
- Deepen relationships by expressing appreciation.
- Practice self-compassion.
This helps mitigate feelings of loneliness or rejection.
What are the three states associated with feeling good in all three core needs?
- Calm (Safety)
- Contentment (Satisfaction)
- Love (Connection)
These states contribute to what Hanson calls ‘Resilient Well-being.’
What is reciprocal altruism as seen in vampire bats?
A behavior where bats help each other with the expectation of receiving help in return later.
This cooperation increases survival odds for the group.
How do vampire bats help each other survive?
- Sharing blood meals
- Regurgitating blood
- Trust-based relationships
- Building bonds through grooming
These actions strengthen social ties and ensure mutual support.
What is the concept of ‘Immediate Return Societies’?
A system where food is consumed immediately after being obtained, with no stockpiling for later.
This system relies on daily success and sharing.
How do men and women typically share resources in Immediate Return Societies?
- Men share big game kills with the whole group.
- Women keep gathered resources mostly within their family.
This reflects the unpredictability of hunting versus the predictability of gathering.
What is the significance of big kill sharing among men?
It builds cooperation and social trust within the group.
Sharing enhances survival chances and social capital.
What does Von Hippel mean by humans as ‘Information Machines’?
Our brains evolved to gather, process, and share social information crucial for survival.
This includes understanding social dynamics and relationships.
True or False: Hoarding resources is socially accepted in Immediate Return Societies.
False.
Hoarding leads to social punishment and loss of support.
