Taking in the Good (TIG) and Self-Compassion: Building Resilience and Inner Resources Through Positive Neuroplasticity
Internalize small moments of joy and kindness to fortify your mind against stress.
In a world that often emphasizes shortcomings, pain, and negativity, intentionally cultivating positive experiences and treating ourselves with kindness can dramatically reshape our mental landscape. Taking in the Good (TIG) and self-compassion are two interconnected practices grounded in neuroscience and positive psychology, offering practical methods for overcoming our brain’s negativity bias, building resilience, and fostering emotional well-being.
Table of Contents
- Introduction
- Negativity Bias and the Need for TIG
- Understanding Taking in the Good (TIG)
- The Science of TIG: Neuroplasticity Explained
- Steps to Practicing TIG
- Healing and Resilience Through TIG
- Introduction to Self-Compassion
- How TIG and Self-Compassion Intersect
- Benefits of TIG and Self-Compassion
- Challenges and Barriers
- Tips for Building a Sustainable Practice
- Frequently Asked Questions (FAQs)
- Conclusion
Introduction
Most people are intimately familiar with the brain’s tendency to dwell on failures, rejections, and worries—often at the expense of recognizing the joys and successes that enrich our lives. This focus on the negative is not a personal shortcoming, but a feature shaped by evolution to help us survive. However, by consciously “taking in the good,” we can rewire our minds toward greater happiness and resilience. When self-compassion is combined with TIG, these practices become powerful tools for emotional healing and personal growth.
Negativity Bias and the Need for TIG
The brain’s negativity bias means it naturally gives more weight to bad experiences than to good ones. This was crucial for our ancestors’ survival, but in modern life, it often leads to unnecessary stress, anxiety, and low mood. To counteract this bias, we must actively internalize positive experiences, a process called Taking in the Good (TIG).
- Negative events and criticisms are more salient to the brain than positive events and praise.
- Over time, this bias can shape a person’s outlook, memory, and even self-identity, making it harder to feel secure or hopeful.
- TIG consciously addresses this imbalance by encoding meaningful positive experiences more deeply in the brain, offsetting negative conditioning.
Understanding Taking in the Good (TIG)
TIG is a practice, originally developed by psychologist Dr. Rick Hanson, that uses self-directed neuroplasticity to help embed positive experiences into our minds. By lingering on moments of contentment, appreciation, accomplishment, or love, we can turn fleeting states into lasting traits—such as calm, confidence, or gratitude.
The core idea is to move from simply noticing good experiences to intentionally absorbing them, allowing the brain to record and retain the beneficial impact.
Examples of “Good” Experiences Worth Taking In
- Moments of feeling safe, cared for, or appreciated
- Experiences of accomplishment or learning
- Feelings of beauty, connection, or gratitude
- Sensations of relaxation, ease, or peacefulness
The Science of TIG: Neuroplasticity Explained
At the heart of TIG is the principle of neuroplasticity, the brain’s ability to reshape itself by forming new neural connections throughout life. This means our experiences—what we repeatedly think and feel—can physically alter our brains.
TIG leverages a key neuroscientific insight: “Neurons that fire together, wire together.” When you repeatedly focus your attention on positive states and let them sink in, you create new neural pathways associated with well-being, resilience, and positivity.
| Aspect | Negative Experience | Positive Experience with TIG |
|---|---|---|
| Memory Retention | Quickly encoded, leaves a strong imprint | Easily forgotten unless intentionally savored |
| Brain Impact | Reinforces anxiety, vigilance, self-doubt | Builds resilience, optimism, and calm |
| Long-term Effects | Increased stress, negativity, and reactivity | Increased contentment, resourcefulness, and inner strength |
Steps to Practicing TIG
Dr. Rick Hanson’s method for TIG is both simple and accessible. Here are the classic steps, often taught in mindfulness and positive psychology programs:
- Notice and Select a Positive Experience:
It can be something happening in the moment (like a compliment, a pleasant sensation, a moment of peacefulness), a positive memory, or anticipation of something good. - Enrich the Experience:
Open fully to it. Savor it. Make it as vivid and intense as possible. Focus on the details and let the good feeling fill your mind and body. - Absorb the Good:
Imagine the experience sinking into your body and mind, like water into a sponge. Sense that it is becoming a part of you. - (Optional) Link to Healing Old Wounds:
Bring to mind an area of past lack or pain, and gently let the positive experience flow into it, soothing or filling those old wounds.
This process need not take more than 10-30 seconds each time. Consistency, not duration, is the key. Repetition weaves these positive resources into the fabric of your brain and self.
Healing and Resilience Through TIG
Practicing TIG isn’t just about chasing pleasant feelings; it’s about deliberately building the inner resources—such as confidence, optimism, and calm—that help you handle life’s challenges.
- Resilience: Regularly absorbing positive experiences increases your capacity to adapt in the face of adversity and bounce back from setbacks.
- Healing: Linking positive experiences to areas of past lack or trauma can gently address old wounds, filling the “holes” left by neglect, rejection, or criticism.
- Resourcefulness: Internalized good experiences foster a sense of abundance, making it easier to draw upon strengths when needed.
Introduction to Self-Compassion
Self-compassion—the practice of treating oneself with care, understanding, and acceptance, especially during times of failure or suffering—is a vital accompaniment to TIG. Developed by psychologists like Dr. Kristin Neff, self-compassion involves three components:
- Self-kindness: Being friendly and gentle with yourself rather than self-critical.
- Common humanity: Recognizing that everyone struggles and makes mistakes; suffering is part of the shared human experience.
- Mindfulness: Observing your thoughts and feelings without judgment or suppression.
Self-compassion provides the emotional foundation that allows us to recognize and “take in” good experiences, even when we feel undeserving.
How TIG and Self-Compassion Intersect
TIG becomes significantly more effective when grounded in self-compassion. Often, negative self-talk or doubt can block us from allowing good experiences to enter deeply. By treating ourselves with compassion, we:
- Lower internal barriers to receiving positive experiences.
- Gently counteract shame or unworthiness (“I don’t deserve to feel good”).
- Create a safe inner atmosphere needed for lasting change.
Self-compassion invites us to befriend ourselves, making it easier to notice small moments of goodness and actually let them nourish us.
Benefits of TIG and Self-Compassion
Integrating TIG and self-compassion into daily life has wide-ranging psychological and physiological benefits, supported by scientific studies.
- Reduced Anxiety and Depression: Both practices decrease rumination and negative self-judgment, common drivers of mood disturbances.
- Improved Immune and Cardiovascular Health: Positive emotions have been shown to strengthen immunity and moderate the cardiovascular response to stress.
- Greater Optimism and Life Satisfaction: People who regularly absorb the good and treat themselves with kindness report higher levels of happiness and fulfillment.
- Enhanced Resilience and Coping: These practices build an inner reservoir of calm, courage, and connection, helping you face life’s difficulties with greater equanimity.
- Healing of Emotional Wounds: TIG, especially when paired with the optional “linking” step, can support the repair of old patterns of self-doubt, shame, or unfinished hurt.
Challenges and Barriers
Despite its simplicity, TIG can initially feel awkward or even uncomfortable, especially for those with histories of trauma, neglect, or perfectionism. Common barriers include:
- Self-criticism: Feeling unworthy of positive experiences can trigger resistance.
- Minimizing the Good: Dismissing good events as “trivial” or “not enough.”
- Difficulty Paying Attention: Spirited or anxious individuals may rush past good moments without noticing.
- Painful Contrasts: Absorbing good experiences may initially highlight the pain of what was missing in the past.
Recognizing these obstacles—not as failings, but as conditioned responses from past experiences—can itself be an act of self-compassion.
Tips for Building a Sustainable Practice
Incorporate TIG and self-compassion gradually. Effective, sustainable practice may include:
- Begin with small, genuine moments of positive feeling—don’t force it.
- Pair TIG with an existing routine, such as savoring a sip of morning tea, a smile from a loved one, or a moment of rest.
- Keep a journal to note positive experiences and moments of self-kindness each day.
- Use guided audio practices or join group sessions to reinforce the habit.
- Gently acknowledge resistance without judgment—treat it as part of the practice.
- Remember that frequency is more important than duration. Even 10 seconds, repeated regularly, can yield lasting benefits.
Frequently Asked Questions (FAQs)
Q: Can TIG help with persistent negative thoughts or trauma?
Yes. While TIG is not a substitute for professional treatment in cases of severe trauma, it can reinforce positive emotional experiences and gradually support healing of old wounds, especially when the “linking” step is used mindfully and safely.
Q: Is self-compassion the same as self-indulgence?
No. Self-compassion means acknowledging your suffering and responding with kindness, not avoiding responsibility or excusing harmful behavior. Research shows it actually increases motivation and accountability.
Q: How is TIG different from positive thinking?
TIG is not about denying or ignoring difficulties, or forcing a “positive” mindset. Instead, it’s about genuinely experiencing and internalizing good moments as they naturally occur, alongside accepting the full range of human feelings.
Q: How quickly should I expect results?
Neuroplastic change is gradual. Small, consistent daily steps build up over weeks and months. The effects accumulate—much like strengthening a muscle over time.
Q: Can children benefit from these practices?
Absolutely. Teaching children to savor positive experiences and treat themselves kindly fosters resilience, confidence, and happiness early in life.
Conclusion
Taking in the Good (TIG) and self-compassion are transformative practices that harness the brain’s capacity for positive change. By intentionally absorbing positive experiences and relating to ourselves with kindness, we gradually build a more resilient, joyful, and resourceful inner life. The journey starts with simple moments—pausing, noticing, and letting the good sink in, again and again.
References
- https://www.rickhanson.net/wp-content/uploads/2009/09/Taking-in-the-Good.pdf
- https://www.youtube.com/watch?v=c6zys2dHXgU
- https://rickhanson.com/take-in-the-good/
- https://greatergood.berkeley.edu/article/item/taking_in_the_good
- https://www.wisebrain.org/TakingintheGood.pdf
- https://www.psychologytoday.com/ca/blog/your-wise-brain/201002/taking-in-the-good
- https://bigthink.com/neuropsych/rick-hanson-heal-method/
- https://offtheclockpsych.com/developing-resilience/
- http://www.wisebrain.org/files/slides/GMU_TIGApr2012.pdf
- https://greatergood.berkeley.edu/video/item/rick_hanson_on_taking_in_the_good
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