The Upward Spiral and 3 Important Ways to Use It

Introduction

Imagine if a simple act like holding the door open for someone or offering a genuine compliment could set off a chain reaction, enhancing not only someone else’s day but also boosting your own mental well-being. Welcome to the concept of the “upward spiral” in positive psychology—a phenomenon where small, positive actions lead to increased happiness and resilience over time.

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The Science Behind the Upward Spiral 

Dr. Barbara Fredrickson, a leading researcher in positive psychology, introduced the “broaden-and-build” theory, which posits that positive emotions expand our awareness and encourage novel, varied, and exploratory thoughts and actions. Over time, this broadening builds personal resources, ranging from physical and intellectual to social and psychological.

For instance, when you perform an act of kindness, it not only benefits the recipient but also fosters a sense of connection and purpose in you. This positive emotion can then lead to more prosocial behaviors, creating an upward spiral of well-being.

Small Gestures, Big Impact

Engaging in kind behaviors—like helping a colleague, volunteering, or simply expressing gratitude—has been shown to increase happiness and reduce stress. A study highlighted in The Guardian noted that acts of kindness remained over 10% higher than pre-pandemic levels, indicating a sustained “benevolence bump” in society.

Moreover, these acts can stimulate the release of neurotransmitters like dopamine and oxytocin, enhancing mood and promoting social bonding.

 

Neurobiological Effects of Kindness

Positive actions can have tangible effects on our brain chemistry. The release of dopamine, often referred to as the “feel-good” neurotransmitter, can elevate mood and motivation. Oxytocin, known as the “love hormone,” fosters trust and bonding, reinforcing social connections.

These neurochemical changes not only make us feel good in the moment but also encourage us to continue engaging in kind behaviors, perpetuating the upward spiral.

The Ripple Effect

Kindness is contagious. Witnessing or receiving an act of kindness can inspire others to act similarly. This ripple effect can lead to a more compassionate and connected community, enhancing collective well-being.

Practical Ways to Cultivate Kindness

• Daily Intentions: Start your day by setting an intention to perform a specific act of kindness.
• Gratitude Journaling: Regularly note things you’re thankful for, which can increase awareness of positive aspects in life.
• Mindful Interactions: Engage fully in conversations, offering your presence and attention as a form of kindness.

Conclusion

Small acts of kindness are powerful tools in promoting mental health. By consciously incorporating them into our daily lives, we not only uplift others but also enhance our own well-being, creating an upward spiral of positivity.

 

References

Fredrickson, B. L. (2001). The role of positive emotions in positive psychology: The broaden-and-build theory of positive emotions. American Psychologist, 56(3), 218–226. https://doi.org/10.1037/0003-066X.56.3.218

Layous, K., Lee, H., Choi, I., & Lyubomirsky, S. (2013). Culture matters when designing a successful kindness intervention: A comparison of the United States and South Korea. Journal of Cross-Cultural Psychology, 44(8), 1294–1303. https://doi.org/10.1177/0022022113490071

Post, S. G. (2005). Altruism, happiness, and health: It’s good to be good. International Journal of Behavioral Medicine, 12(2), 66–77. https://doi.org/10.1207/s15327558ijbm1202_4

Layous, K., Nelson, S. K., Oberle, E., Schonert-Reichl, K. A., & Lyubomirsky, S. (2012). Kindness counts: Prompting prosocial behavior in preadolescents boosts peer acceptance and well-being. PLoS ONE, 7(12), e51380. https://doi.org/10.1371/journal.pone.0051380

Helliwell, J. F., & Wang, S. (2020). The social roots of happiness: Empirical evidence and policy implications. The World Happiness Report 2020. https://worldhappiness.report/ed/2020/social-roots-of-happiness/

Moll, J., Krueger, F., Zahn, R., Pardini, M., de Oliveira-Souza, R., & Grafman, J. (2006). Human fronto–mesolimbic networks guide decisions about charitable donation. Proceedings of the National Academy of Sciences, 103(42), 15623–15628. https://doi.org/10.1073/pnas.0604475103

Post, S. G. (2011). Compassionate neuroscience: The science of kindness and altruism. The Neuroscientist, 17(1), 18–24. https://doi.org/10.1177/1073858410383507

Layous, K., Chancellor, J., & Lyubomirsky, S. (2014). Positive activities as protective factors against mental health conditions. Journal of Abnormal Psychology, 123(1), 3–12. https://doi.org/10.1037/a0034735

The Guardian (2021). Acts of kindness increased during pandemic and may persist. The Guardian. https://www.theguardian.com/society/2021/may/12/acts-kindness-increased-pandemic