Contents

Introduction 1

Part 1: Resilience Basics

1. Readying Your Amazing, Adaptable Brain 15

2. Regulating Arousal: The Basics 33

3. Advanced Arousal Regulation Skills 41

4. Rapid Relief Techniques 47

5. Calm Thinking 57

6. Mindfulness 69

7. Self-Compassion 77

8. Expressive Writing 81

9. Managing Distressing Dreams 87

Part 2: Spiraling Upward: Growing Happiness and Positivity

10. Happiness Basics 95

11. Gratitude 99

12. Self-Esteem 107

13. Realistic Optimism 123

14. Altruism 133

15. Humor 139

16. Moral Strength 147

17. Meaning and Purpose 155

18. Social Intelligence 163

19. Socially Intelligent Families 169

20. Forgiveness 175

21. Balance and Healthy Pleasures 183

Part 3: Thriving: Peak Functioning and Adaptive Coping

22. Active Coping 195

23. Self-Confidence 203

24. Flexibility and Creativity 211

25. Early Treatment Readiness 227

Putting It All Together 233

Conclusion 237

Acknowledgments 239

Free Online Resources 241

Appendix A: Brain Health Planning Form 243

Appendix B: An Initial Fourteen-Day Commitment 245

Appendix C: Log Sheet for Resilience Strategies 249

Recommended Resources 253

References 261