How to
Overcome Stress by Seeing Other People’s Joy
If you’re feeling stressed or overwhelmed, don’t cut yourself off
from other people,. Instead, double down on your capacity for connection.
One evening when I walked into a classroom to teach my Science of
Stress course, I found a newspaper waiting for me on the lectern. A student had
brought in an article called “Stress: It’s Contagious.” The report claimed that
stress is “as contagious as any airborne pathogen” and compared its toxicity to
secondhand smoke.
As an example, the news story described a study showing that
participants had an empathic physiological stress response when they observed
another person struggling. One of the researchers commented, “It was surprising
how easily the stress was transmitted.”
As someone who studies both stress and empathy,
I get asked about this research a lot. Does it mean that empathy
is a liability, increasing your risk of exhaustion, depression, or burnout? If
you are highly empathic, are you doomed to become a reservoir for other
people’s pain and suffering?
One solution is to create stronger emotional barriers—to put on a
psychological Hazmat suit to protect against the stress and suffering you don’t
want to catch. I’ve seen this approach adopted by many people in the helping
professions, including health care, social work, and teaching.
If you are feeling similarly overwhelmed by how affected you are
by the emotions of others, I’d like to offer another possibility for preserving
your well-being: Double down on your capacity for empathy. Instead of trying to
become immune to other people’s stress, increase your susceptibility to catch
other people’s joy.
The benefits of positive empathy
While modern psychological science has largely focused on empathy
for negative states, a new field of research dubbed “positive empathy” shows
that it is also possible to catch happiness.
You might have seen studies showing that seeing other people in
pain can activate the pain system in your own brain. It turns out your brain
will also resonate with positive emotions. For example, when you witness
other’s good fortune, it can activate the brain’s
reward system. Moreover, this kind of contagious happiness can be an important
source of well-being. The tendency to experience
positive empathy is linked to
greater life satisfaction, peace of mind, and happiness. It is also associated with
greater trust, support, and satisfaction in close relationships.
Those around you may benefit from your
empathic joy, as well. One study examined
the experience of empathic joy in teachers in fourteen different U.S.
states. The teachers who had more frequent experiences of positive empathy
toward their students felt more connected to them. This positive attitude led
to more positive interactions with students, as observed by classroom
evaluators, and higher academic achievement by their students.
Importantly, positive empathy doesn’t just
make you feel good; it can also inspire you to do good. The tendency to feel
empathic joy is associated with
a stronger desire to help others thrive, and a greater willingness to take action to
do so. Positive empathy also enhances the warm glow you
feel from helping others—making compassion much more sustainable.
Search for small moments of joy
Joy is a big-sounding word, and so we tend to look for classic
expressions of “big” joy—huge smiles, exclamations of delight, hugs and cheers.
The kind of joy associated with winning the lottery and marriage proposals.
Yet other forms of joy exist all around us.
As you begin to look for joy, you will notice more and more of them. There is
the joy of pleasures, simple or sublime, such as enjoying a delicious meal,
listening to music, or savoring how it feels to hold a baby in your arms. There
is the joy of purpose, and how it feels to contribute, work hard, learn, and
grow. There is the joy of being connected to something bigger than yourself,
be it nature, family, or faith. There is the joy of wonder—being curious,
experiencing new things, and feeling awe or surprise.
There is the joy of being acknowledged and appreciated by
others—sensing what you have to offer, and knowing that you matter. There is
the joy of being your best self—how good it feels to use your strengths in
service of something you care about, or to express your most deeply held
values. There is the joy of having your needs met—being helped, listened to, or
held in a comforting embrace. There is the joy of laughter, and especially
shared laughter, and especially shared laughter when everything seems to be
falling apart.
These are just a few of the possible joys you can witness. When
you keep your eyes open for them, you learn a lot about how much possibility
there is for joy for ordinary moments, and even difficult circumstances.
Ultimately, this is how I think of empathic joy: as a resource
that allows you to stay engaged with life not just when things go well, but
also when they are difficult. It’s not just a practice of celebrating and
amplifying the good; it also allows us to sustain hope when we face the reality
of suffering unrelieved and needs yet unmet.
How to catch joy
What if right now, your empathy radar seems tuned in only to
stress, unable to resonate with other people’s happiness? Maybe you even feel
the opposite of contagious joy: envy at other people’s success, isolated by
others’ happiness, reminded by their good fortune of what you long for, or
lack.
If so, you aren’t alone. Philosophers and psychologists have
observed that, for many people, empathy for negative emotions is more instinctive
than for positive states.
Fortunately, you don’t have to rely only on instincts; empathic
joy can be cultivated. In Buddhist psychology, empathic joy is considered one
of the four brahmavihāras (sublime attitudes), alongside equanimity,
lovingkindness, and compassion. Like other mindsets, empathic joy can be
deliberately trained as a way to deepen your wisdom and well-being. With
practice, you can strengthen your capacity to notice, resonate with, and
celebrate the happiness of others.
Here are five of my favorite everyday practices for catching joy.
As you strengthen your intention to notice joy, you will surely discover your
own favorite ways to witness and share in the happiness of others.
·
Watch a child or animal play. Delight in
their joy, energy, and wonder. Let yourself smile or laugh as their playfulness
awakens a similar spirit in you.
·
Watch an athletic, artistic, or other kind of competition
without taking sides.Appreciate the effort, skill, or artistry of all competitors—and
celebrate the joy of whoever wins. Feel glad for their success, and watch how
they celebrate it with others. See if you can extend your empathic joy to how
they share the moment with friends, family, coaches, or teammates.
·
Help someone else celebrate their happiness. If someone
shares good news, ask them to tell you more, and listen whole-heartedly. If you
become aware of an accomplishment or milestone in a person’s life, write them a
congratulatory email or Facebook post. Go beyond “pro forma” congratulations and
really feel the joy of helping someone savor something positive.
·
Witness the good in others. Set the goal to
notice when others display character strengths like kindness, honesty, courage,
or perseverance. Take joy in seeing the good. Feel heart-glad about what you
observe. Let yourself feel inspired by their actions to do good yourself.
·
Let someone else do something nice for you. This might not
seem like a practice of empathic joy, but it becomes one when you begin to pay
attention to how happy it makes the other person. Sometimes our own discomfort
with receiving kindness, or fear of being a burden to others, gets in the way
of seeing that joy.
As Pema Chodron writes in The Places
that Scare You:
Rejoicing in ordinary
things is not sentimental or trite. It actually takes guts. Each time we drop
our complaints and allow everyday good fortune to inspire us, we enter the
warrior’s world. We can do this even at the most difficult moments. Everything
we see, hear, taste, and smell has the power to strengthen and uplift us.
From this point of view, it becomes possible to open your heart to
what can feel, at first, like a vulnerability. To let your natural capacity for
empathy connect you to both the pain and joy of others, and to trust that this
capacity is a blessing, not a liability.
BY KELLY MCGONIGAL
https://greatergood.berkeley.edu/article/item/how_to_overcome_stress_by_seeing_other_peoples_joy?utm_source=Greater+Good+Science+Center&utm_campaign=33af12f297-EMAIL_CAMPAIGN_2017_06_28&utm_medium=email&utm_term=0_5ae73e326e-33af12f297-51482775
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