Their study, published in Psychological Science, hypothesized that compassion can be taught and boost a person’s well-being, as well as their altruistic behavior, or selflessness. To test this theory, researchers randomly assigned 41 participants to undergo one of two trainings: compassion or reappraisal. Both can promote well-being, but compassion training increases empathy and reappraisal training decreases a person’s distress level. More from Prevention: Stories Of Ultimate Acts of Altruism Over the course of three weeks, participants’ received their respective training for 30 minutes a day. Compassion trainees practiced feeling compassion towards others, such as strangers, while reappraisal trainees practiced how they felt about their own stressful situations. Then, to determine the training’s effect on behavior, researchers measured participant’s brain activity after having them look at pictures of human suffering (physical pain and acts of violence) and non-suffering (walking down a street). The results: participants who received compassion training were more altruistic toward someone being treated unfairly in comparison to those who didn’t. This suggests compassion and altruism are trainable, not stable, traits, says the study. What if someone isn’t compassionate? Simply shift from self-focus to other focus, says Manhattan psychologist Joseph Cilona, PsyD, MMS. And if that sounds easier said than done, consider trying these five exercises: Commit. As with any kind of mental or physical training, repetition and consistency are key, says Dr. Cilona. “Though specific life events and experiences may increase compassion, regular awareness and actions will create more lasting and significant changes,” he says. Meditate. Based on Buddhist meditation techniques, this meditation involves three steps. The first: Imagine a beloved family member suffering greatly due to some specific cause, and then sending wishes and intentions of relief, comfort, and peace, says Dr. Cilona. Next, imagine a stranger and then someone you’re angry with. In both cases, also send well wishes and intentions. “This exercise builds on our innate and evolutionary tendency to have the most compassion for our closest relatives,” says Dr. Cilona. (This method of meditation can work, too.) Find similarities. Many of us are conditioned to look for and notice the differences between ourselves and others, and to consider these differences negative or threatening, says Dr. Cilona. “For example, if you see documentary on an extreme and distant culture that appears shockingly different than your own, deliberately make some guesses about things you imagine might be similar to you, instead of ogling the radical differences. What might you have in common? What similarities are there to you?” Ponder death. It’s not uncommon for a tragedy involving death or the possibility of impending death to radically increase compassion and understanding, says Dr. Cilona. “Taking some time, perhaps the first day or last day of every month, to ponder your own mortality can provide a foundation for a more compassionate perspective in your relationships and with reactions to others.” (Here’s another reason you should think about death.) Guess the pain. When you encounter or hear about someone who has done something hurtful, or mean-spirited, try to imagine what might have happened in their life to drive them to do such a thing, says Dr. Cilona. “Playing mental detective and speculating about the possible nature of such suffering can really build those mental muscles required for compassion. [While] there are no excuses for certain behaviors, there are always explanations.” If you only follow one step, let it be the first: commit. “Making a personal commitment to find and regularly practice ways to cultivate your capacity for compassion—and acting more compassionately in your life—is essential,” says Dr. Cilona. More from Prevention: How Self-Compassion Heals
