My May 2015 e-newsletter on Post-Traumatic Growth (which posts by e-mail and on my website today) includes an exercise in creating a coherent narrative after experiencing a “upending” or upsetting event. I’ll be including that exercise and the creating a circle of support exercise below at the last two local trainings in Bouncing Back: Rewiring Your Brain for Resilience and Well-Being this spring:
May 29-31, 2015
Institute of Noetic Sciences Conscious Living Workshop
June 6, 2015
Spirit Rock Meditation Center,
May these offerings be useful to you and yours.
Creating a Circle of Support
We may seek refuge among good friends, people we can trust to not judge or disdain us when we become emotionally unglued or our thinking becomes unhinged: people who can simply be with us until we regroup and are ready to face the world again. These are people whose own stability and calm we can borrow until we can regain our own. They may be on our short list of “go-to” people whom we can call at 2 a.m., trusting that we will be held in what the psychologist Carl Rogers calls “unconditional positive regard,” that they will reassure us that we are (or will be) okay, even though our world is crashing around us.
If you don’t have a lot of people in your life at the moment who can offer a refuge, don’t be discouraged. You can create a genuinely effective circle of support in your imagination. This circle can include people you trust and feel supported by, or it may be made up of imaginary people you would like to meet. Your circle may include a spiritual figure like Jesus or the Dalai Lama. It may include your own wiser self. Visualizing ourselves as encircled by real or imaginary friends who “have our back” can greatly enhance our ease and resilience as we face an unknown or frightening situation.
I experienced the power of calling on support in my imagination almost a decade ago, when I chose to have Lasik eye surgery to correct lifelong nearsightedness and astigmatism. The operation was risky, so I went into it with understandable anxiety. I had asked friends to think of me that day, at the time I was actually in surgery, so that I would feel supported and not alone during the procedure. I had to remain conscious during the operation, and focusing my eyes on the light above me so that the laser could track exactly where to reshape the cornea to give me 20/20 vision. While lying on the gurney, as still as I could, I thought of all my friends thinking of me; I took in the love and caring that I knew were being sent my way.
About ten minutes into the operation, quite suddenly, I lost all sense of anxiety. Instead I was flooded with an overpowering sense of love and belonging. There was nothing to be afraid of, nothing at all. I remained in that state of serenity for the remainder of the surgery (which was completely successful).
Imagined experiences can be nearly as powerful as actual events for creating new brain circuitry. Neuroscientists have discovered that the same neurons fire in our visual cortex when we imagine seeing a banana as when we see one for real. When you use the power of your imagination to repeatedly visualize people supporting you, you are installing a pattern of coping in your neural circuitry that you can use as a refuge in any times of difficulty or challenge.
1. Identify a specific situation for which you would like support, such as going to a supervisor to discuss a complaint or a raise, preparing for an audit by the IRS, telling your brother and sister-in-law you won’t be joining them for Thanksgiving this year, or confronting your teenage son about drug paraphernalia stashed in his bedroom closet.
2. Take thirty seconds to identify at least one person you would like to have, in your imagination, by your side in this situation. Someone or several people who have been supportive of you; who have had your back. These people can be people in your life currently, in your past, even in your imagination.
3. Imagine them gathered around you, or behind you, lending you their faith in you, and their strengths in coping. Imagine them fully present, fully supportive. You’re not alone.
4. Practice evoking this sense of refuge again and again in the difficult situation you’re about to face, or in any difficult situation in the future, until it becomes a natural habit of your brain that you can call on any time you need it.
Evoking refuges and resources in the imagination can feel as real to the brain as having them physically present. The possibilities of using imagination to rewire our brains can stretch toward the infinite. The next time you face an unexpected challenge or crisis, notice any increased sense of inner safety as you evoke your circle of support to help you act resiliently.