Walk in Their Shoes: Building Deeper Empathy
Empathy is something many of us struggle with, yet the science of happiness and well-being has revealed powerful strategies that can make a real difference.
Embracing vulnerability and active listening builds trust and deepens social connections.
In this guide, we’ll explore evidence-based approaches to empathy, drawing on the latest research in positive psychology and behavioral science. You’ll learn practical strategies you can implement today, backed by studies from leading researchers in the field.
Whether you’re just starting your wellness journey or looking to deepen your practice, these insights will help you make meaningful progress.
Understanding Empathy
Before diving into strategies, it’s important to understand why empathy matters for our overall well-being.
Feeling seen builds trust and belonging. Listening well also reduces your own self-focus and rumination.
The connection between empathy and happiness is well-documented in research. When we actively work on this area of our lives, we often see ripple effects in other domains—from our relationships to our work performance.
Research insight: Embracing vulnerability and active listening builds trust and deepens social connections. (Epley et al., 2018)
Strategy 1: Active Listening
Feeling seen builds trust and belonging. Listening well also reduces your own self-focus and rumination.
How to apply this:
Choose one person today and have a 15-minute chat: ask two open questions, reflect back key points, and share one genuine appreciation.
Research note: “Embracing vulnerability and active listening builds trust and deepens social connections.” — Epley et al., 2018
Strategy 2: Mindfulness
Mindfulness and compassion training strengthen emotional regulation and prosocial motivation—core ingredients of lasting well-being. Practiced regularly, they support empathy and healthier relationships while reducing reactivity.
How to apply this:
Do a 15-minute guided loving-kindness meditation today, wishing safety and ease to yourself, a friend, a neutral person, and all beings.
Research note: “Mindfulness and compassion meditation cultivate present-moment awareness and positive feelings toward others.” — Singer et al., 2013
Strategy 3: Aesthetic Experiences
Perspective shifts strengthen empathy and positive emotions, and they offer a third path to a good life beyond only feeling happy or finding meaning. Regular exposure to new narratives builds curiosity and connection.
How to apply this:
Dedicate 1 hour this weekend to engage with an aesthetic experience such as reading a novel, visiting a museum, or watching a film outside your usual preferences.
Research note: “Engaging with aesthetic experiences such as books, movies, and art provides vicarious psychological richness.” — Oishi et al., 2021
What the Research Shows
The strategies we’ve discussed aren’t just anecdotal—they’re backed by rigorous scientific research. Here’s what the evidence tells us:
Research insights:
Embracing vulnerability and active listening builds trust and deepens social connections. — Epley et al., 2018
People underestimate how positively others perceive them after conversations, encouraging unnecessary withdrawal. — Epley et al., 2018
Mindfulness and compassion meditation cultivate present-moment awareness and positive feelings toward others. — Singer et al., 2013
Loving-kindness meditation increases compassion and positive feelings. — Singer et al., 2004
Putting It Into Practice
Knowing the science is one thing—putting it into practice is another. Here’s how to start:
Start small: Pick just one strategy from this guide and commit to trying it for a week. Small, consistent actions compound over time.
Track your progress: Notice how you feel before and after implementing these practices. Awareness helps reinforce positive habits.
Be patient: Meaningful change takes time. Research shows it can take anywhere from 18 to 254 days to form a new habit, with an average of 66 days.
Get support: Consider using tools designed to help you build these habits. Apps like Neurise provide personalized, science-backed recommendations tailored to your specific needs and goals.
Quick-start actions:
- Choose one person today and have a 15-minute chat: ask two open questions, reflect back key points, and share one genuine appreciation.
- Do a 15-minute guided loving-kindness meditation today, wishing safety and ease to yourself, a friend, a neutral person, and all beings.
- Dedicate 1 hour this weekend to engage with an aesthetic experience such as reading a novel, visiting a museum, or watching a film outside your usual …
Conclusion
Improving empathy is a journey, not a destination. The strategies we’ve explored in this guide—backed by research from leading scientists in positive psychology—offer a roadmap for meaningful progress.
Remember that small, consistent actions often outperform ambitious but unsustainable efforts. Start with one technique that resonates with you, practice it until it feels natural, then gradually expand your repertoire.
The science is clear: we have more control over our well-being than we often realize. By applying evidence-based strategies, you can make real progress toward a happier, more fulfilling life.
Take the Next Step
Ready to put these insights into action? Neurise makes it easy with personalized, science-backed recommendations delivered daily. Our app learns what works for you and helps you build lasting habits for happiness and well-being.
Download Neurise and start your journey to a happier life today.
Sources
- Epley et al., 2018. Liking gap research. https://doi.org/10.1177/0146167218769848
- Singer et al., 2013. Compassion training research. https://pubmed.ncbi.nlm.nih.gov/24104680/
- Singer et al., 2004. Loving-kindness meditation studies. https://pubmed.ncbi.nlm.nih.gov/15288197/
- Oishi et al., 2021. Life in Three Dimensions: How Curiosity, Exploration, and Experience Make a Fuller, Better Life. https://www.penguinrandomhouse.com/books/740022/life-in-three-dimensions-by-shigehiro-oishi-phd/
- Oishi et al., 2021. New York Times Obituary Study on Happiness, Meaning, and Psychological Richness.
- Dunn et al., 2016. Prosocial savoring enhances happiness by focusing on the joy given to others during experiences.. https://www.sciencedirect.com/science/article/pii/S0747563215001795
- Epley et al., 2010. People underestimate how good prosocial acts feel, a phenomenon called under sociality or the prosociality paradox.. https://doi.org/10.1177/1948550610361850
- Santims, 2022. PhD dissertation research by Louisa Santims at Stanford University. https://repository.stanford.edu/catalog/cf3n4j26f
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