Beyond Gratitude Journals

Beyond Gratitude Journals: Activating the 'Helper's High' for Lasting Joy

We've all heard about the power of gratitude. Keeping a gratitude journal and listing things we're thankful for have become popular self-care practices. It's a great starting point, a gentle nudge towards appreciating the good in our lives. But what if we could amplify that feeling, deepen it, and make it more sustainable? What if we could move beyond simply acknowledging the good and actively contributing to it? That's where the 'helper's high' comes in.

The 'helper's high' isn't just a feel-good phrase. It's a real physiological phenomenon. When we engage in prosocial behaviour – actions intended to benefit others – our brains release a cocktail of feel-good chemicals, including endorphins, dopamine, and oxytocin. This creates a sense of euphoria, a warm glow that goes beyond the fleeting satisfaction of a personal win. This is the difference between feeling good about your life and feeling good in your life, connected to something larger than yourself.

From Gratitude to Action: The Prosocial Leap

Gratitude journals are introspective. They draw our attention inward, fostering awareness of the positive aspects of our own lives. Prosocial behaviour, on the other hand, is outward-focused. It encourages us to extend that positive energy outwards, to become active contributors to the well-being of others. It's taking that appreciation for life and turning it into a force for good.

Here's how we can bridge the gap between gratitude and the 'helper's high':

1. Shift the Focus from Receiving to Giving:

• Instead of just writing about what you're grateful for, think about how you can share that feeling with someone else. For example, if you're grateful for a supportive friend, write them a heartfelt letter expressing your appreciation.
• Don't just acknowledge the kindness of others; actively reciprocate it. If someone helped you, find a way to pay it forward.

2. Embrace Small Acts of Kindness:

• Prosocial behaviour doesn't have to be grand gestures. Simple acts of kindness, like holding the door for someone, offering a genuine compliment, or helping a neighbour with groceries, can trigger the 'helper's high'.
• The key is consistency. Make kindness a regular part of your routine. These small, consistent actions add up to a significant positive impact, both on yourself and others.

3. Volunteer Your Time:

• Volunteering is a powerful way to experience the 'helper's high'. It provides a structured opportunity to contribute to a cause you care about.
• Whether it's helping at a local soup kitchen, mentoring a young person, or participating in a community clean-up, volunteering allows you to see the tangible impact of your actions.

4. Cultivate Empathy and Compassion:

• Empathy, the ability to understand and share the feelings of others, is crucial for prosocial behaviour.
• Practice active listening, try to see things from other people's perspectives, and cultivate a genuine interest in their well-being.
• Compassion, the desire to alleviate suffering, takes empathy a step further. It motivates us to take action and make a positive difference.

5. Connect with Your Community:

• Building strong social connections is essential for both individual well-being and a thriving community.
• Engage in community events, join local groups, and foster meaningful relationships with your neighbours.
• These connections create a sense of belonging and provide opportunities for mutual support and prosocial behaviour.

The Science Behind the 'Helper's High':

• Endorphins: These are natural pain relievers and mood boosters. They're released during physical activity, but also during acts of kindness, creating a sense of euphoria.   Dopamine: This neurotransmitter is associated with pleasure and reward. When we engage in prosocial behaviour, our brains release dopamine, reinforcing the behaviour and making us more likely to repeat it.
• Oxytocin: Often referred to as the "love hormone," oxytocin promotes bonding and social connection. It's released during acts of generosity and kindness, strengthening our relationships and fostering a sense of belonging.

Why the 'Helper's High' Leads to Lasting Joy:

• Meaning and Purpose: Prosocial behaviour provides a sense of meaning and purpose that goes beyond personal gratification. It connects us to something larger than ourselves, giving our lives a deeper sense of significance.
• Social Connection: Strong social connections are essential for well-being. Prosocial behaviour strengthens these connections, reducing feelings of isolation and loneliness.  
• Resilience: Helping others can build resilience. It shifts our focus away from our own problems and gives us a sense of agency and control.
• Positive Ripple Effect: Acts of kindness often create a ripple effect, inspiring others to do the same. This creates a more positive and supportive environment for everyone.   
• Sustainable Happiness: While gratitude journals can provide a temporary boost in mood, the 'helper's high' leads to more sustainable happiness. It's rooted in connection, purpose, and contribution, creating a lasting sense of well-being.

Practical Ways to Activate Your 'Helper's High' Every Day:

• Start small: Begin with simple acts of kindness, like smiling at strangers or offering a helping hand.
• Find your passion: Volunteer for a cause you care about. This will make the experience more meaningful and rewarding.
• Make it a habit: Incorporate prosocial behaviour into your daily routine. Set reminders or create a "kindness calendar."
• Be mindful: Pay attention to how you feel when you engage in prosocial behaviour. Notice the positive impact it has on both yourself and others.
• Spread the word: Encourage others to experience the 'helper's high' by sharing your own experiences.

Overcoming Barriers to Prosocial Behaviour:

• Time constraints: Even small acts of kindness can make a difference. Find ways to incorporate them into your existing schedule.
• Fear of rejection: Don't let the fear of rejection hold you back. Most people appreciate acts of kindness, even if they don't express it outwardly.
• Lack of resources: Prosocial behaviour doesn't always require money or material resources. Your time, skills, and empathy are valuable assets.
• Feeling overwhelmed: Start with small, manageable steps. You don't have to solve all the world's problems to make a difference.

The 'Helper's High' as a Pathway to a More Fulfilling Life:

Moving beyond gratitude journals and embracing prosocial behaviour is not just about feeling good; it's about creating a more meaningful and fulfilling life. It's about recognizing our interconnectedness and contributing to the well-being of our communities. It's about transforming gratitude from a passive feeling into an active force for positive change.

In a world often filled with negativity and division, the 'helper's high' offers a powerful antidote. It reminds us of our shared humanity and the potential for kindness to create lasting joy. By shifting our focus from receiving to giving, we can unlock a wellspring of happiness that benefits both ourselves and the world around us. So, let's move beyond simply counting our blessings and start actively creating them. Let's embrace the 'helper's high' and build a world where kindness and compassion are the cornerstones of a truly joyful existence.