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happiness break i'm decker keltner

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welcome to happiness break happiness new theories

1:01

by theories science of happiness

1:07

on each episode will guide you through research back

1:09

practices to develop more empathy kindness

1:12

human connections and resilience all

1:14

and under ten minutes will

1:16

, new happiness break episode on

1:19

alternating weeks from the science of happiness

1:22

so will return with another episode of the science

1:24

of happiness next week week

1:27

we're going to try a practice to help

1:29

us be more self more self

1:32

compassion is simply kindness

1:34

is inward think about when

1:37

someone you care about is struggling in some

1:39

way you listen to them you're

1:41

there for them he do for for them

1:44

we often believe that we need to be

1:46

hard on ourselves to be motivated

1:48

that self to is being soft

1:51

and that if we're kind of ourselves that

1:53

won't get things done but

1:55

the opposite is true it he told

1:58

the offense i hate easier for

2:00

what are the result the you know the similar results

2:03

as that with ourselves research

2:05

firm psychologists chris the nest at the university

2:07

of texas at austin shows when we practice

2:09

being self compassion as we

2:11

can feel less stressed less burn out

2:13

and less anxiety and were more

2:16

productive and so will

2:18

it's the way of relating the suffering this

2:20

why help today kristin

2:22

kristin to lead us in a short version of the

2:24

self compassionate break practice she's created

2:27

and studied really from so many angles

2:30

so sit back get comfortable and

2:32

let's practice a little self kindness

2:45

self compassion operates on

2:47

our physiology it actually works at the

2:49

nervous them so

2:51

we're clear it ourself usually weren't

2:53

sympathetic nervous system activity or court

2:55

low rates are high we get inflamed

2:57

and side of her body so when

2:59

we give ourselves compassion we actually help

3:02

calm ourselves we ourselves we sympathetic

3:04

nervous system activity and increased

3:07

parasympathetic activity and

3:09

so what the research shows is a lower courts

3:11

all for instance and it increases

3:14

rate variability so

3:16

it's not just an emotional response

3:18

it actually helps calm and centre

3:21

our bodies and because of that

3:23

we know that is linked to better physical

3:25

health and really importantly people

3:27

have more self compassion sleep better

3:30

and been able to sleep better is also

3:32

linked to all sorts of health benefits

3:35

actually we just did a study with college level athletes

3:37

we taught in the self compassion and

3:40

we found that after learning self compassion

3:42

their athletic performance actually improved

3:44

as weighted by their coaches because

3:47

again when you have some way to deal with failure

3:49

the way this not so overwhelming so overwhelming

3:52

going and it helps you learn and really productive

3:54

manner

4:10

so do this practice think of

4:12

something we'll in your license

4:15

troubling new it , be

4:17

something you're stressed about you've

4:19

, a deadline coming up maybe

4:22

it's and relationship issue you're struggling

4:24

last or maybe

4:27

just made some mistake or you

4:29

distilling inadequate in some

4:31

way

4:33

the

4:46

and the first thing you wanna do is bring in some

4:48

mindfulness

4:50

be mindful the fact it hard

4:55

hey something to yourself to knowledge invalidate

4:57

that like and this this

4:59

difficult right now i'm

5:02

really struggling to actually turn in

5:04

your attention towards the pain

5:07

the knowledge in it but also making

5:09

space is

5:11

hard

5:17

there's nothing wrong

5:19

with you by having this happen

5:22

you certainly aren't the only one who feels

5:24

this way you aren't alone

5:26

this is actually part of being human being

5:38

not

5:40

just me nothing wrong with me for

5:42

feeling this way

5:53

and that we want to bring ourselves some kindness

5:55

because it is a cop and

5:58

one way to be nice of kindness review

6:00

physical patch because actually works

6:03

with a physiological ups are my

6:05

body found he might call putting

6:07

a hard the we're hurt or

6:09

maybe cradling you say sir

6:11

holding your hand some sort

6:13

of siskel gesture of kindness

6:15

said that helps you feel supported

6:18

su cared for

6:22

the feel little

6:24

weird that sees as he can just let

6:26

it be a little odd

6:31

and then try seen some words

6:33

of kindness yourself some words of kindness

6:36

and support about this situation

6:38

you're dealing with he made his

6:40

considerable what considerable sad really the

6:43

year friend go into the exact

6:45

same situation i'm going to what

6:49

would you say the a fan how would you

6:51

say how would your tone of voice be

7:17

they feel little awkward

7:19

as okay elsa mayfield little sony

7:22

member you aren't same thing the

7:24

grey maybe they are great you just

7:27

saying i'm here for you i

7:29

care i want to help just

7:32

like you into the

8:21

to practice

8:28

mindfulness

8:30

when humanity kindness you can do

8:32

it in one minute you can do it in five minutes

8:35

it really can be done it really anytime

8:37

you're suffering

8:39

the will it's away be lady in the when

8:41

it's much more helpful and

8:45

it also makes us feel happier more

8:47

able to cope with things

9:05

that was psychologists kristin neff leading

9:08

us in herself compassionate break if

9:10

, want more tips on how to do the south

9:12

compassionate break practice check out

9:14

our show notes wherever you are listening to this podcast

9:17

podcast also shared links to christians research

9:20

as well as courses she courses i

9:22

am decker keltner thanks for joining or for

9:24

break will be back next week with

9:26

a new episode at the new of happiness how

9:29

did trying the self how breakneck you

9:31

feel email us at happiness

9:34

pod at berkeley dot edu or

9:36

share your experience with hashtag happiness

9:38

pot happiness break as break coal

9:40

production of production c berkeley's greater good science center

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npr x you can find us

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on amazon music or visit music online

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at greater good to berkeley thirty to use

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the pt