Using Bilateral Stimulation to Build Resilience
We can harness the nervous system to not only heal from past distress but also to proactively prepare for future challenges. One powerful and accessible tool for this is the strategic combination of bilateral stimulation, positive affirmations, and mental rehearsal. This technique leverages the brain's natural capacity for integration and resource building, effectively creating a new neural template for handling stress with greater calm and competence.
Bilateral stimulation, a core element of therapies like EMDR, involves activating both sides of the body rhythmically. This action appears to facilitate communication between the brain's hemispheres, helping to reduce the emotional charge of a memory or an anticipated event while promoting a state of mindful awareness. When we pair this bilateral input with deliberately chosen positive messaging and a vivid mental run through of a successful outcome, we are essentially pre loading a state of resourceful resilience.
Consider how this might apply to common high pressure scenarios. Before a major public speaking engagement, for instance, you could use this method to mentally walk through your presentation while feeling calm, articulate, and connected to your audience, thereby displacing anticipatory anxiety with a felt sense of mastery. For an athlete before a big competition, this practice is invaluable for mentally rehearsing perfect form, strategic plays, and victory, all while anchoring the feeling of being strong, focused, and in the zone. Similarly, before a difficult conversation with a loved one or colleague, you can use this technique to envision the discussion unfolding with mutual respect, clear communication, and a positive resolution, thus grounding yourself in compassion and clarity rather than defensiveness or fear.
The beauty of this practice is that it requires no special equipment. One simple exercise you can do anywhere is often called the Butterfly Hug:
Begin by finding a quiet space where you can sit comfortably for a few minutes. Cross your arms over your chest so that each hand rests on the opposite upper arm or shoulder. Your hands should be placed in a way that is comfortable for you. Now, gently and alternately tap your left and right hands on your arms. You can tap with your fingers or your entire palm, finding a rhythm that feels soothing and sustainable, perhaps matching the slow, steady rhythm of your breath.
As you begin this gentle bilateral tapping, bring to mind the upcoming stressful event. Then, introduce a positive and present tense affirmation that counteracts your specific worry, such as "I am calm and fully prepared," or "I handle challenges with grace and ease." Hold this statement in your mind. Then, vividly imagine yourself moving through the event successfully. See what you would see, hear what you would hear, and most importantly, feel the positive emotions and physical sensations of confidence and composure in your body.
Continue the bilateral tapping for several minutes as you immerse yourself in this positive rehearsal, allowing your nervous system to absorb and embody this new, empowering narrative. By consistently practicing this before stressful events, you are not just thinking positively, you are somatically encoding a new way of being that is available to you when you need it most.
