6 ways to
teach yourself empathy
When was the last time you took a
walk in someone else's shoes?
All of a sudden, the word “empathy”
is on the lips of scientists and business leaders, education experts and
political activists. Empathy is not just a way to extend the boundaries of your
moral universe. According to new research, it’s a habit we can cultivate to
improve the quality of our own lives.
But what is empathy? It’s the
ability to step into the shoes of another, aiming to understand their feelings
and perspectives, and to use that understanding to guide our own actions. That
makes it different from kindness or pity. And don’t confuse it with the Golden
Rule, “Do unto others as you would have them do unto you.” As George Bernard
Shaw pointed out, “Do not do unto others as you would that they should do unto
you. Their tastes may not be the same.” Empathy is about discovering those
tastes.
The good news is that empathy can be
learned. In my new book, Empathy: A Handbook for Revolution (Random House),
I’ve honed six key habits that highly empathic people (HEPs) bring into their
daily lives. So what does it take to teach yourself empathy?
Habit 1: Switch on your empathic brain
Habit 1: Switch on your empathic brain
The recent big buzz about empathy
stems from a revolutionary shift in how scientists understand human nature. The
old view that we are essentially self-interested creatures is being nudged
firmly to one side by evidence that we are also Homo empathicus, wired for
empathy, social cooperation, and mutual aid.
Over the last decade,
neuroscientists have discovered that 98% of us have the ability to empathise.
They have also identified a ten-section “empathy circuit” in our brains which,
if damaged, can curtail our ability to understand what other people are
feeling. Evolutionary biologists like Frans de Waal have shown that we are
social animals who have naturally evolved to care for each other, just like our
primate cousins. And psychologists have revealed that we are primed for empathy
by strong attachment relationships in the first two years of life.
A good way to start switching on
your empathic brain is simply to make a mental note every time you notice an
instance of empathic thinking or action in yourself or others. Maybe you will
spot your boss managing to see someone else’s point of view, or observe
empathic cooperation between your children. Think of it as becoming an “empathy
detective”.
Habit 2: Make the imaginative leap
Highly empathic people make a
concerted effort to imagine themselves in other people’s situations, like an
actor who occupies the personality of their stage character. Making this
imaginative leap can be boosted by “empathic listening”. “What is essential,”
says Marshall Rosenberg, psychologist and founder of Non-Violent Communication
(NVC), “is our ability to be present to what’s really going on within – to the
unique feelings and needs a person is experiencing in that very moment.” HEPs
listen hard to others and do all they can to grasp their emotional state and
needs, whether it is a friend who has just been diagnosed with cancer or a
spouse who is upset at them for working late yet again.
We all know, instinctively, that
empathy is a great tool for maintaining healthy relationships. Just think of
all those times you’ve been arguing with your partner and thought, Why can’t
she understand what I’m feeling? What are you asking for? Empathy of course.
You want them to step into your shoes, if only for a moment.
That’s why it’s worth practising
empathic listening in your relationships. Next time things are getting tense
with your partner, focus intently on listening to their feelings and needs –
without interrupting (and this might just induce them to return the favour).
You might even ask them to tell you about their feelings and needs. It’s
amazing how doing this can prevent a niggling annoyance from turning into
resentment or a full-scale argument.
Ultimately, most of us just want to
be listened to and understood.
Habit 3: Seek experiential adventures
Habit 3: Seek experiential adventures
So you think ice climbing and
hang-gliding are extreme sports? Then you need to try experiential empathy, the
most challenging – and potentially rewarding – of them all. HEPs expand their
empathy by gaining direct experience of other people’s lives, putting into
practice the Native American proverb, “Walk a mile in another man’s moccasins
before you criticise him.”
The writer George Orwell is an
inspiring model. After several years as a colonial police officer in British
Burma in the 1920s, Orwell returned to Britain determined to discover what life
was like for those living on the social margins. So he dressed up as a tramp
with shabby shoes and coat, and lived on the streets of East London with
beggars and vagabonds. The result, recorded in his book Down and Out in Paris
and London, was a radical change in his beliefs, priorities, and relationships.
He not only realised that homeless people are not “drunken scoundrels” – Orwell
developed new friendships, shifted his views on inequality, and gathered some
superb literary material. It was the greatest travel experience of his life. He
realised that empathy doesn’t just make you good – it’s good for you, too.
We can each conduct our own
experiments. If you are religiously observant, try a “God Swap”, attending the
services of faiths different from your own, including a meeting of Humanists.
Or if you’re an atheist, try attending different churches! Spend your next
holiday volunteering in a village in a developing country.
Next time you are planning a trip,
don’t ask yourself, “Where can I go next?” but instead “Whose shoes can I stand
in next?”
Habit 4: Practise the craft of conversation
Habit 4: Practise the craft of conversation
Highly empathic people have an
insatiable curiosity about strangers. They will talk to the person sitting next
to them on the bus, having retained that natural inquisitiveness we all had as
children, but which society is so good at beating out of us. They find other
people more interesting than themselves but are not out to interrogate them,
respecting the advice of the oral historian Studs Terkel: “Don’t be the
examiner, be the interested enquirer.”
Curiosity expands our empathy when
we talk to people outside our usual social circle, encountering lives and world
views very different from our own. Conversations with strangers can really help
challenge our assumptions about people, so we get beyond our snap judgments
about them based on their appearance or accent. It’s also a great cure for the
chronic loneliness that affects one in four Westerners. No wonder happiness
guru Martin Seligman identifies it as a key character strength that can enhance
life satisfaction.
Cultivating curiosity requires more
than having a brief chat about the weather. It involves talking about the stuff
that really matters in life, like love, death or politics. Set yourself the
challenge of having a conversation with one stranger every week. All it
requires is courage.
Habit 5: Travel in your armchair
If all of this is sounding a bit
strenuous, you can always throw a little “armchair empathy” into the mix. This
is about reading books and watching films that catapult our imaginations into
other people’s lives that are vastly different from our own. Think of a movie
like City of God, which reveals the violent world of two boys growing up in the
shantytowns of Rio. Or the novel To Kill a Mockingbird, with its classic line,
“You never really understand a person until you consider things from his point
of view – until you climb inside of his skin and walk around in it.” In fact,
there has been an avalanche of recent neuroscience and psychology research
showing that entering other people’s lives through books and films is one of
the best ways of learning to empathise.
It isn’t always easy to find the
most inspiring and powerful empathy books and films, which is why – alongside
my new book – I’ve just founded the world’s first online Empathy Library at www.empathylibrary.com.
You’ll find the very best novels, non-fiction, kids’ books, feature films and
video shorts all about empathy.
Habit 6: Inspire a revolution
Habit 6: Inspire a revolution
Empathy isn’t just something that
happens between individuals. It can also flower on a mass scale and start
shifting the contours of society itself. Many of those who took part in the
Occupy Movement and Arab Spring were motivated by empathy – empathy for those
whose lives had been ravaged by the financial crisis, or who had suffered
police brutality. An important way to boost your empathy levels is to join with
others to take action on empathy-related issues that matter to you – whether
it’s child poverty or the fate of future generations whose lives will be
affected by our addiction to high-carbon lifestyles. Even taking part in your
local choir or playing five-a-side football are ways to engage in communal
activities that break down the barriers between people and promote a more
empathic world.
Empathy will most likely flower on a
collective scale if its seeds are planted in our children. That’s why HEPs
support efforts such as Canada’s pioneering Roots of Empathy, which has
benefited over half a million school kids. Its unique curriculum centres on an
infant, whose development children observe over time in order to learn
emotional intelligence – and its results include significant declines in
playground bullying and higher levels of academic achievement.
So now you’ve got some ideas for
growing your empathy, let me leave you with a question. Who in your life do you
need to develop more empathy with – and how might you go about doing it?