From the Guidelines
To increase trait empathy and compassion, engaging in prosocial spending, such as using money to benefit others, has been shown to be an effective method, with a moderate effect size (d = 0.28) as found in a meta-analysis of 27 experiments 1. This approach can be applied in various ways, such as donating to charity, buying gifts for others, or volunteering time to help those in need. Key factors that enhance the benefits of prosocial spending include having the freedom to choose how to spend on others, directly observing or vividly imagining how the gift will benefit the recipients, and engaging in actual spending rather than just recalling past experiences. Additionally, mindfulness-based interventions, such as mindfulness-based stress reduction and mindfulness-based cognitive therapy, have been associated with improvements in psychological well-being, including reduced stress, depressive symptoms, and anxiety, as well as improved physical health outcomes, including blood pressure and exercise capacity 1. It is essential to note that while other methods, such as volunteering and practicing acts of kindness, may have some benefits, the current evidence does not consistently support their effectiveness in increasing happiness or empathy. Therefore, prosocial spending and mindfulness-based interventions are recommended as evidence-based approaches to increase trait empathy and compassion, with the goal of improving overall well-being and quality of life. Regular practice and engagement in these activities can lead to strengthened neural pathways associated with empathic responses, reduced self-focus and automatic judgment, and enhanced emotional recognition and regulation. By incorporating these methods into daily life, individuals can develop greater empathy and compassion, ultimately leading to improved relationships, mental health, and overall well-being.
From the Research
Increasing Trait Empathy and Compassion
- Empathy and compassion can be increased through various interventions, including mindfulness-based meditation, loving-kindness meditation, and socioemotional dyadic practice 2, 3, 4
- These interventions have been shown to enhance activation of brain areas involved in emotional processing and empathy, and can lead to increased positive affect and decreased negative affect 2
- Mindfulness-based training and socioemotional dyadic practice have been found to be effective in fostering compassion for the self and others, and can boost behavioral empathy markers 4
- Motivation-based interventions, such as shifting relevant motives, can also increase empathy by focusing on underlying motives that drive people to experience or avoid it 5
- Creating a "culture of compassion" in organizations, such as healthcare settings, can also promote empathy and compassion by supporting, developing, and recognizing the role of compassion in day-to-day management and practice 6
Key Findings
- Loving-kindness meditation and compassion meditation can increase positive affect and decrease negative affect, and may reduce stress-induced subjective distress and immune response 2
- Socioemotional dyadic practice can increase compassion for the self and others, and can boost behavioral empathy markers 4
- Mindfulness-based training can increase self-compassion by decreasing empathic distress 4
- Motivation-based interventions can increase empathy by shifting relevant motives, and can lead to greater empathic accuracy and increased number of friends 5
- A culture of compassion can lead to improved outcomes, including quality and safety, patient experience, employee and physician engagement, and financial performance 6
Intervention Strategies
- Mindfulness-based meditation and loving-kindness meditation can be used to increase empathy and compassion 2, 4
- Socioemotional dyadic practice can be used to foster compassion for the self and others 4
- Motivation-based interventions, such as shifting relevant motives, can be used to increase empathy 5
- Creating a "culture of compassion" in organizations can promote empathy and compassion 6