Dr. Rick Hanson

let's say, anxious in work environments about sticking their neck out, speaking up, and even making presentations. Very common, okay? Or being, let's say, vulnerable, speaking from the heart with someone they care about, letting someone know, hey, you know, it's really scary when you're a kid to go to some house, knock on the door, will Johnny come play or Susie play? You know, do you like me?

It's really scary. Okay, so let's say there's an anxiety there. What's the psychological resource that would be matched to it? Well, one is being able to calm yourself, especially calm your body when you're nervous about something. That's good. Another is a sense that you're strong, that, yeah, you're anxious about something or it's threatening or challenging, but you're strong. You're determined.

It's really scary. Okay, so let's say there's an anxiety there. What's the psychological resource that would be matched to it? Well, one is being able to calm yourself, especially calm your body when you're nervous about something. That's good. Another is a sense that you're strong, that, yeah, you're anxious about something or it's threatening or challenging, but you're strong. You're determined.

It's really scary. Okay, so let's say there's an anxiety there. What's the psychological resource that would be matched to it? Well, one is being able to calm yourself, especially calm your body when you're nervous about something. That's good. Another is a sense that you're strong, that, yeah, you're anxious about something or it's threatening or challenging, but you're strong. You're determined.

You're capable. You've got moxie. You're going to get through it. You can deal with it. Either one of those so far. So in my extended example, sorry about this. Let's say you're going through life and you know that you have anxiety and you know that you value a sense of calming in your body or a sense of and or a sense of personal strength.

You're capable. You've got moxie. You're going to get through it. You can deal with it. Either one of those so far. So in my extended example, sorry about this. Let's say you're going through life and you know that you have anxiety and you know that you value a sense of calming in your body or a sense of and or a sense of personal strength.

You're capable. You've got moxie. You're going to get through it. You can deal with it. Either one of those so far. So in my extended example, sorry about this. Let's say you're going through life and you know that you have anxiety and you know that you value a sense of calming in your body or a sense of and or a sense of personal strength.

So then when you have that positive matched resource like calming or sense of strength, and you're feeling it in the present, you could deliberately bring it into contact with that anxiety. Maybe anxiety going back to your childhood, maybe more like your temperament, and be aware of both of them at the same time. Neurons that fire together wire together.

So then when you have that positive matched resource like calming or sense of strength, and you're feeling it in the present, you could deliberately bring it into contact with that anxiety. Maybe anxiety going back to your childhood, maybe more like your temperament, and be aware of both of them at the same time. Neurons that fire together wire together.

So then when you have that positive matched resource like calming or sense of strength, and you're feeling it in the present, you could deliberately bring it into contact with that anxiety. Maybe anxiety going back to your childhood, maybe more like your temperament, and be aware of both of them at the same time. Neurons that fire together wire together.

So if you keep the positive experience bigger in your mind while you're aware of that negative off to the side and a sense of the positive connecting with the negative going into it, both of them are present in your awareness at the same time where you're toggling back and forth pretty quickly. Linking is central to therapy, trauma work, passive healing in general.

So if you keep the positive experience bigger in your mind while you're aware of that negative off to the side and a sense of the positive connecting with the negative going into it, both of them are present in your awareness at the same time where you're toggling back and forth pretty quickly. Linking is central to therapy, trauma work, passive healing in general.

So if you keep the positive experience bigger in your mind while you're aware of that negative off to the side and a sense of the positive connecting with the negative going into it, both of them are present in your awareness at the same time where you're toggling back and forth pretty quickly. Linking is central to therapy, trauma work, passive healing in general.

I'm talking about how to do it on your own very specifically. If the negative material is so powerful like in trauma that it's going to hijack you, you're not ready to do linking with it. But if you can do it on your own and regulate yourself while you're doing it, this is top five, top three mental health method I know. terms of its far-reaching impact.

I'm talking about how to do it on your own very specifically. If the negative material is so powerful like in trauma that it's going to hijack you, you're not ready to do linking with it. But if you can do it on your own and regulate yourself while you're doing it, this is top five, top three mental health method I know. terms of its far-reaching impact.

I'm talking about how to do it on your own very specifically. If the negative material is so powerful like in trauma that it's going to hijack you, you're not ready to do linking with it. But if you can do it on your own and regulate yourself while you're doing it, this is top five, top three mental health method I know. terms of its far-reaching impact.

So that's one in which you start with the matched strength, and you deliberately connect it with the negative material, or a few breaths, maybe longer. You can explore it. You can do longer versions of this if you want to, and it's done in longer ways in structured therapies, but you can do it on your own. And It's incredibly powerful.

So that's one in which you start with the matched strength, and you deliberately connect it with the negative material, or a few breaths, maybe longer. You can explore it. You can do longer versions of this if you want to, and it's done in longer ways in structured therapies, but you can do it on your own. And It's incredibly powerful.

So that's one in which you start with the matched strength, and you deliberately connect it with the negative material, or a few breaths, maybe longer. You can explore it. You can do longer versions of this if you want to, and it's done in longer ways in structured therapies, but you can do it on your own. And It's incredibly powerful.

The other way is if you're sucked into the negative, after you be with it for a while, the three main ways to work with your mind are to let be, let go, and let in. So you let be, you be with it, you feel it mindfully, then you move into some kind of release, then what do you want to replace it with? You've released, let's say, the anxiety, but you want to replace it with, for example, calm,