Are you struggling with negative thoughts, feelings of overwhelm and lack of motivation? Wish there was an easier way to create lasting joy and contentment in your life? If so, the HEAL method may be what you need! The HEAL method is a unique neuroscientific approach that combines brain training with well-established psychological principles to develop emotional resilience.
Through weekly activities such as visualization practices and simple meditation strategies, she allows us to rewire our brains for long-term happiness. In this article, we will explore the four steps of the HEAL method for absolute well-being. Read on to find out more!
Negativity is solely responsible for our unhappiness.
According to Rick Hanson, a senior member of the Greater Good Science Center at the University of California, Berkeley, negative thoughts are so long-lasting because the brain has developed a built-in negativity bias.
Evidence of this negative bias manifests itself in many contexts. Think of a time when you received feedback from your boss about your work; even if those reviews were 95% positive, chances are you’re focusing more on the negative reviews than the positive ones. Laboratory studies show that we perceive angry faces faster than happy faces.
Research on intimate relationships shows that they require at least five positive interactions for every negative interaction in order to be lasting. Finally, research on emotions shows that people are in a good mood when positive moments outnumber negative moments by a ratio of at least three to one.
What is the principle of the HEAL method?
The principle of the HEAL method, developed by Rick Hanson, psychologist, is based on four steps intended to train the brain for joy and resilience. The acronym HEAL stands for:
- “Having”: to raise awareness of positive experiences.
- “Enrich”: to amplify these positive experiences.
- “Absorb”: to let them soak in deeply.
- “Connect”: to connect them to other positive experiences.
By regularly practicing these four steps, we can train our brains to become more aware of the good times in our lives and to respond to them when they arise. The idea is also to link these moments together so that they accumulate over time, creating an emotional bank account filled with reserves that we can draw from when needed.
The 4 steps of the HEAL method in detail.
Step 1: HAVE.
Concept : The first step is to consciously notice small moments of satisfaction throughout the day, like a delicious coffee or an encouraging hug from a friend. It is important not to ignore these moments, but rather to bring them into being with the five senses so that you can savor them.
Objective : It is about becoming aware of the positive nature of an experience. To do this, it is enough to perceive pleasant emotions and sensations within your surroundings. You can also focus on positive internal signals. You can bring up experiences that aren’t part of this moment, like something that went well last week, things you’re grateful for, or an event you’re looking forward to.
Step 2: Enrichment.
Concept : The second step is to take those little moments and amplify them internally through visualization or inner dialogue. For example, after noticing a beautiful sunset, one can try to visualize it as vivid and colorful or express gratitude for that beauty by making an internal statement like “I’m thankful for this moment.”
Objective : Stay with the experiment for at least 5 seconds. The main thing is to activate the full extent of the experience, so that it is not just about positive thoughts. Connect to the vibrations of the body, the timbre of the sensation and the corresponding reflections. Allow all dimensions of the experience to fill your mind and gain intensity. Think about what is useful, nourishing, new or exciting about this experience. Transform the facts of the moment into a full and complete experience.
Step 3: Absorption.
Concept : The third step is to allow these amplified positive emotions to be felt deep within the body and mind without judging them or trying to control them. This will help create pathways to contentment, stored in our neural networks.
Objective : Let the experience really sink in. Intend to make her a part of you. You can visualize the elements of experience coming together in your heart or consolidating in the neural networks of your brain.
Step 4: The link.
Concept : Finally, the fourth step allows us to link these distinct pleasurable moments together so that they form a store of emotional well-being over time, associating each new moment with existing moments of a similar nature. For example, associating a laugh shared between friends at lunchtime with a laugh shared between family members during dinner reinforces both memories, often allowing us to access our emotional reserves much more quickly in times of crisis. need during difficult times in life.
Objective : Join your moments experienced during the day to create an emotional connection that will lead to exhilarating mental well-being.
Conclusion :
Techniques like HEAL simply bring common mental operations together to create a formal practice. It may feel awkward or overwhelming at first, but with practice your brain will get used to it. Pay particular attention to thoughts that these practices are self-indulgent or that you don’t deserve to have positive experiences, as they can very quickly undermine this practice. Try letting them be like any other internal distraction and get back to training your brain!
