Approximate reading time: 4 minutes

Karim’s Backstory Recap: Karim, a 22-year-old university music student, faces challenges with low self-esteem, rooted in a childhood where high achievements were expected but seldom praised. Despite his talent in piano and high academic achievements, Karim struggles to believe in his abilities and worth. His sensitivity to criticism overshadows his accomplishments, leaving him feeling inadequate. His classmates have encouraged him to acknowledge and embrace the positive aspects of his life, leading him to discover Dr. Hanson’s steps of Seek, Savour, Soak, and Sustain as a framework to improve his outlook and self-esteem.

Karim’s Practice Each Session

1. Seek: Karim actively looks for positive moments in his day, like enjoying a good piece of music or receiving praise.
2. Savour: He consciously dwells on these moments, feeling them deeply for 20-30 seconds.
3. Soak: He allows these positive experiences to deeply affect his consciousness, absorbing the positive feelings.
4. Sustain: He commits to practicing these steps regularly in different situations.

Karim’s Progress Over Time

After One Week: Karim starts noticing small, fleeting moments of joy, like the satisfaction after he played the piano for a classmate just for fun or a warm conversation with a friend. He tries to focus on these moments but finds it challenging to keep from brushing them off.

After One Month: Karim begins to see changes in his interactions. After a piano recital where he receives numerous compliments, he conscientiously takes time to savour the praise, feeling a genuine sense of accomplishment. He still struggles to internalise these positive moments fully, but he notices a slight shift in his mood and self-perception. He notices he is reducing the number of times he mentally kicks himself over small mistakes.

After Six Months: Karim’s friends start seeing a change in him. He’s more open to engaging in conversations and less likely to deflect compliments. He seems relaxed and even laughs out loud during games. His musical performance anxiety decreases, and he begins to participate more actively in group projects and social events.

After One Year: There is a noticeable transformation in Karim. He’s not only more confident in his musical abilities but also in his general interaction with peers. He no longer fixates on negative comments as he used to. His friends and professors see him as more outgoing and self-assured. Karim feels a significant improvement in his mood and overall enjoyment of life. Karim can honestly say he experiences happiness at unexpected moments when he is just in the moment.

Conclusion: Karim’s journey is a testament to the power of consistent practice in rewiring the brain. By regularly practicing Seek, Savour, Soak, and Sustain, he gradually shifts his focus from negativity to positivity, significantly improving his self-esteem and social relationships. This case study illustrates how to rewire the brain to change the biological negativity bias to a happiness-seeking brain.