‘Whatever you do in life: Think
higher and feel deeper.’
Elie Wiesel (journalist and
writer)
Today’s post is about a well-known phenomenon that
we are probably all familiar with: the positive effect we experience when we
are learning, exploring and broadening our horizon. In other words, the benefits
of personal growth and self-development, and the many ways we can achieve them.
Personal growth can be described as having a
feeling of continued development, to be open to new experiences, having a sense
of growing, expanding and realizing our potential. On the other hand, absence
of growth may be experienced as a sense of stagnation, lack of improvement or
expansion; we may also feel bored or disinterested in life, and unable to
develop new attitudes and behaviours.1
Why should we want to grow?
It has been shown that there is a strong, bidirectional relationship between mental
well-being and life skills.1-4,10-12 Having a sense of growth
and expansion directly evokes positive emotions, which make us feel good; it increases
our self-esteem and has a general positive effect on our well-being. Equally a
higher level of well-being is associated with greater curiosity, flexible
thinking and openness to learning. So learning, growth and well-being reinforce
each other and can lead to an upward spiral.5
Broadening our attention and thinking allows us to
form higher-level connections and have a wider range of perceptions or ideas
(increased creativity).5,6 These expanded outlooks help us to
discover and build personal resources.
Personal resources are equally important for our professional and private
lives; they help us to take advantage of life’s opportunities and deal with
challenges more effectively. Helpful personal resources include:2,5
- Cognitive resources: e.g. the ability to focus our attention, creative thinking and problem solving
- Psychological resources: e.g. having a sense of mastery and control over our environment
- Emotional resources: e.g. perspective taking and being able to receive and give emotional support in order to build good interpersonal relationships
- Physical resources: e.g. good general health, increased immunity
So personal growth benefits our well-being in the
short term (through positive emotions) as well as in the long run (through
building personal resources, which increase our resilience).
Personal growth changes our
brains
In previous posts we have come across the concept
of neuroplasticity, which is the
fact that the nerve cells in our brains constantly form new connections.
Effectively, every new experience and everything we learn changes, builds and
re-shapes our brain.3,7,8 Of course many events just happen to us
whether we want or not, but in order to harness the great potential of
neuroplasticity to increase our personal resources, we need to be open and
receptive for new ideas and experiences.
Neuroplasticity can have quite dramatic effects.
For example, brain scans have demonstrated a significant growth of brain areas
responsible for the control of the left hand in violinists, and the brain
region involved in spatial memory in taxi drivers.7 It has also been
shown that keeping active (including learning new skills, having
responsibilities; social activities and interactions; physical activity) has a
protective effect for developing signs of dementia. Older people who stay
active build up a ‘cognitive reserve’, which preserves their brain function.
Although their brain may show structural changes similar to patients affected
by Alzheimer’s disease, stroke or Parkinson’s disease, they are less likely to
show clinical signs associated with these conditions.9
There are many ways to grow
Of course personal growth may be achieved through
many ways, but here are a few evidence-based suggestions on how to broaden our
personal horizon, promote growth and/or become more receptive for new ideas.
Please note that there is some degree of overlap between some of the
categories.
Curiosity (i.e. seeking novelty, exposing ourselves to changing situations and investigating new information and experiences) is not only an important component of well-being, but also essential for learning. By seeking exploration and novelty, we can focus on activities that feel meaningful to us, facilitate learning, competence and self-determination. By seeking new and challenging events, we stretch and expand our knowledge and skills.
Seek positive emotions3,5,7
It
has been shown that positive emotions directly broaden our outlook, giving us
new insights and perspectives;
they make us more receptive and creative, and open us
intellectually and emotionally, which encourages exploration, connection and
experimental learning. Positive emotions also promote neuroplasticity (see also below) and
the building of personal resources.
Positive
emotions include joy, gratitude, serenity/contentment, interest, hope, pride
(for achieving something), amusement, inspiration, awe and love. Try to take
notice and find opportunities to experience these emotions for example by
interacting with other people, particularly those close to you; spending time
in nature; visiting museums, art galleries, concerts and theatres; spending
time with your favourite hobby and/or sport; performing small acts of kindness;
remembering what makes you laugh and using humour.
Allow yourself time to play6
Having
‘playtime’ encourages us to engage in unfocused thinking and exploring avenues
of thoughts and activities that we are normally not involved in
(diversification- see below). It also evokes positive emotions, which are so
important for our creativity and personal resource building, as explained
above. Try to make some time in your day for unstructured activities, which
allow idle thinking, such as listening to music, taking a walk, gardening or
cleaning. Try to intermix tasks needing focus with these ‘de-focused’
activities.
Diversify2,6-8,12
Nowadays
we mostly strive towards a goal by devoting most of our time onto one area, but
this tight focus on one topic/domain can limit our creativity and inventiveness.
Diversification can be achieved in many
ways, e.g. you can learn a new skill or rediscover an old interest; try
activities you never tried before; diversify at work and take on new
responsibilities; learn to fix things; learn a new language; start to play an
instrument and develop an interest in music; engage in visual arts, literature/poetry
or performing arts; take up a new sport; try to read books outside your normal
area of interest; watch documentaries or shows on topics you do not know
anything about; explore new ideas, theories and concepts; go outdoors; travel;
meet new people.
We become creative when the left and right hemispheres of our brain work well together and integrate different networks. The left hemisphere is predominantly involved in linear and logical thinking, whereas the right hemisphere processes images and other non-verbal cues, and allows thinking in more divergent and holistic ways, seeing the bigger picture. So particularly engaging in activities which challenge both hemispheres can increase our creativity. More on this topic will follow in next week’s post.
We become creative when the left and right hemispheres of our brain work well together and integrate different networks. The left hemisphere is predominantly involved in linear and logical thinking, whereas the right hemisphere processes images and other non-verbal cues, and allows thinking in more divergent and holistic ways, seeing the bigger picture. So particularly engaging in activities which challenge both hemispheres can increase our creativity. More on this topic will follow in next week’s post.
Enhance the neuroplasticity of
your brain7
It
has been shown that neuroplasticity can be promoted and enhanced by several
factors. One of them is emotional arousal, which is another reason why we
should seek positive emotions, as
mentioned above. Additionally, neuroplasticity is stimulated by:
- Focusing our attention
- Aerobic exercise
- Novelty
Live
mindfully3,12,13
Regular
followers of this blog may have noticed that mindfulness gets mentioned a lot.
And it is certainly true that it has many things to offer; in fact, it is
probably one of the most important skills when trying to expand your horizon. Mindfulness
can be described as a way of living where we pay attention to the
present moment experiences with a curious, non-judgmental, accepting and open attitude.
The open attitude refers to openness of the mind as well as openness of the
heart.
Mindfulness
can be practiced with various formal meditations. The effects of the
meditations tend to ‘spill over’ into daily life beyond the time limits of the
meditation itself. Additionally, we can exercise informal mindfulness
practices, such as briefly focusing on our breathing during the day or focusing
our attention to a specific situation or experience. In this way, mindfulness
can be truly transforming and affecting our day-to-day lives in a positive way.
Mindfulness can help us to achieve personal growth in several ways including:
- Mindfulness makes us more attentive to the moment, allowing us to see the beautiful, remark on the usual, savour the moment, and to be generally more aware of the world, our thoughts and feelings.
- Mindfulness can reduce our bias and approach situations with a more open and non-judgmental mind. It therefore allows us new insights and outlooks, and makes us more creative and receptive to new ideas.
- A certain type of meditation (loving-kindness meditation) can evoke positive emotions of warmth and compassion for oneself and others, and has been shown to contribute to growth by increasing personal resources.
- When practiced regularly, mindfulness can help us improving our ability to pay deliberate attention, and it improves our memory as well as decision-making. It can also make us more resilient, content and emotionally stable.
A great book on the topic
Talking about broadening our horizon, I have
recently spent more time exploring mindfulness and have come across the
excellent book Full Catastrophe
Living by Jon Kabat-Zinn, who
pioneered mindfulness by adapting and transforming Buddhist traditions into secular
practices. This book provides comprehensive information about
what mindfulness is and in which ways it may help us to grow.
Truly
amazing people- What can we learn from…:
This week’s amazing people are two veterinary
surgeons who opened their hearts and minds:
Andrew
Francis and Björn
Rambags met incidentally on a business trip but soon discovered many mutual
interests, and developed a close friendship over many years. With both friends
having strong professional ambitions, they soon had the idea to develop a joined
business project.
However, during a brainstorm on the Dutch island of
Terschelling, Andrew and Björn discovered that most of their business ideas
lacked a higher purpose or meaning. Continuing to contemplate on the project, they
eventually realized that it was most important to them, that the business had a
social impact and was able to help other people.
And so, unlikely as it sounds, Andrew and Björn
developed the idea of a children’s book concept supporting children in need: Although
neither of them had any experience in writing children’s stories, in
publishing, illustrating or retail marketing, they wrote an illustrated
bed-time story about two little bears called Lino & Luka. Then, they set up a partnership with the Childhood Trust, which is working to
reduce child poverty, and the children’s hospices Chestnut Tree House and Naomi House & Jacksplace. For
every sold Lino & Luka book, a
child affected by poverty, chronic or terminal illness receives a copy for free.
Andrew Francis and Björn Rambags show us that it is
possible to branch out into different territories. By thinking higher and
feeling deeper, we may be able to expand our world, allowing us to grow and
–maybe – finding a way of helping others at the same time.
Andrew says about his experience: ‘The Lino & Luka project has made a huge
difference to my well-being. We started with a simple aspiration. Wouldn’t it be great if the simple act of buying a
book to read a bed-time story to a child that means the world to you could
touch the life of a child in need, each and every time? I have been overwhelmed
by the response to our story from little people and their parents. What’s more,
the feedback we have received from our partner charities has been fantastic. I
have learnt so much and met many hugely inspiring people during our journey so
far and I feel that the Lino & Luka
story is only just beginning.’
Andrew’s friend Björn also feels enriched by the
diversification saying that: ‘Everyday, Lino
& Luka contribute to my well-being, personal development and sense of purpose
in three different ways. The book ‘Tea for two’ allows Andrew and me to make a
direct, positive impact on the lives of children and their families, both under
wonderful and sad circumstances. Secondly, our own little independent
enterprise teaches me about literally every aspect of international business,
from book publishing to product distribution, from collaboration with visual
artist to partnering with charities, from trans-European taxation rules to
retail marketing. Last but not least, our two little bears have enabled the
continuation of the magic and flow which are tangible when Andrew and I get
into one room and put our brains around, and shoulders under, yet another wild
and sheer impossible idea to make this world a wee bit better. And having fun
while at it!’
Preview:
Next week we will look more closely at harnessing our creativity and the
question, in how far the arts can contribute to our well-being.
References and further reading:
1.
Ryff C. Psychological well-being revisited: Advances in Science and Practice.
Psychotherapy and Psychosomatics. 2014;83(1):10-28.
2.
Foresight Mental Capital and Wellbeing Project (2008). Final Project report.
The Government Office for Science, London. Retrieved from: https://www.gov.uk/government/uploads/system/uploads/attachment_data/file/292450/mental-capital-wellbeing-report.pdf
3.
Fredrickson B. Positivity: Groundbreaking Research to Release Your Inner
Optimist and Thrive. Oneworld Publications; Oxford, England. 2010.
4.
Robotham D, Morgan K, James K. Learning for Life: Adult learning, mental health
and wellbeing. Mental Health Foundation. London. 2011. Retrieved from:
5.
Fredrickson BS, Cohn MA, Coffey KA, Pek J, Finkel SM. Open hearts build lives:
Positive emotions, induced through loving-kindness meditation, build
consequential personal resources. Journal of Personality and Social Psychology.
2008;95(5):1045-1062.
6. Seppälä E. The Happiness Track: How to Apply the
Science of Happiness to Accelerate Your Success. Piatkus; London, UK. 2016.
7.
Siegel D. Mindsight: Transform Your Brain with the New Science of Kindness.
Oneworld Publications; Oxford, UK. 2011.
8.
Graham L. Bouncing Back: Rewiring
Your Brain for Maximum Resilience and Well-Being. New World Library; Novato.
2013.
9.
Eagleman D. The Brain: The story of you. Canongate Books Ltd; Edinburgh, UK.
2015.
10.
Gallagher MW, Lopez SJ. Curiosity and well-being. The Journal of Positive
Psychology. 207;2(4):236-248.
11.
Kashdan TB, Steger MF. Curiosity and pathways to well-being and meaning in
life: Traits, states, and everyday behaviors. Motivation and Emotion. 2007;
31:159-173.
12.
NEF (2008). Five ways to well-being: the evidence. Available on request through
www.foresight.gov.uk
13. Kabat-Zinn J: Full
Catastrophe Living: How To Cope With Stress, Pain and Illness Using Mindfulness
Meditation. Piatkus. 2013.
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Donations are in aid of the International Rescue Committee and the World Veterinary Service
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