Faith and Spirituality - Can They Help?

The last in these series of quick fixes to support yourself and others, this one is all about you. Faith and spirituality. Because we are all different, keeping ourselves well requires a variety of solutions. Faith and spirituality is another of those solutions.

Faith is defined as a belief with strong conviction; firm belief in something for which there may be no tangible proof; complete trust, confidence, reliance or devotion. You can have faith in yourself and others, faith that if you sit in a chair it will support you, faith that if you wear a seat belt it will stop you from going through the windscreen, that's what some term natural faith.

However, natural faith isn't enough to support your mental health, if you want to positively support your emotional brain. Faith in this context of faith in a higher power, a belief in god. Spirituality is a term often used for those who are not religious but have an attachment to religious values.

Neuroscience reveals that a certain portion of the brain ignites when we pray or meditate, the part that positively supports our mental wellbeing. Early experiments show that the same portion of our brain ignites when men read adventure novels. (I can’t answer why it is only good for men).

Scientists place their trust in the result of experiments, usually something tangible. A majority of journals that I have looked at suggest that scientists would rather we placed our 'faith' in medicine to make us well and then turn to faith as a backup. Interestingly though, 49% of scientists canvassed in a survey in the United States had a religious faith. What science does tell us that depression and possibly suicide have some genetic cause.

Psychology is where the real benefits of faith and spirituality can be seen. And as we are talking about mental health where better to turn to. Faith and spirituality allow us to focus on the inside of our mind to rationalise our irrational thoughts. It provides a feeling of relief which reduces stress but putting our faith in another. Based on evidence taken from 1200 studies, psychology confirms that the benefits of faith and spirituality include an increased sense of well-being, hope and optimism; lower rates of depression and suicide; less loneliness and less alcohol and drug abuse.

A large study undertaken in 2008 with adolescent substance abuse, anxiety and depression revealed that 92% demonstrated a significant improvement in their wellbeing through ‘religiousness’. In 2012, the American Journal of Psychiatry published the results of a longitudinal study conducted on the children of parents who suffered from depression and found that by having faith or a spiritual belief the children had 76% less chance of experiencing an episode of major depression themselves. This is of benefit if science tells us there is a genetic link.

Whether you have faith, are spiritual, meditate regularly, or read adventure novels, the evidence strongly supports that undertaking any of these practices has enormous benefit to your mental health. So what do you have to lose?

Giving, Does it Help Them or Help Me?

We have been told that 'giving' is good for us as well as those who we are helping. Is that actually true or is it just a way of encouraging us to give to charity? And what is it that we should give, money, gifts, time or something else?

In biblical terms, giving falls under the seven virtues which were established to counter the seven deadly sins, charity being the applicable virtue here. Altruism is an alternate term for charity. Regardless of what term you use, charity or altruism, both are described as promoting concern for others and being a selfless act.

Science tells us that altruism has been around since the ice age when humans learned to help each other to survive, when we do so the part of the brain associated with pleasure and reward is activated. Endorphins and other chemicals are released which make us feel good and protect our immune system.

I am not even going to start espousing the psychological benefits of altruism. Psychology breaks altruism into four types; nepotistic altruism, reciprocal altruism (mutualism), group-based altruism and moral altruism. Know that each of these types has benefits for your wellbeing. Psychology gives altruism a big ‘tick’.

Research indicates that when we give, we actually do feel better. Numerous studies have also shown that people who give often do better in business. Altruism was found to be one of the most common factors across all cultures when looking for a mate! Altruism has also been found to benefit our learning ability; hence the mantra 'Learn one, do one, teach one' is valid.

I could fill pages with the benefits of altruism, but I won't. All of the science, psychology and research I could find (and there were lots of it) indicates that altruism is good for you as well as for the benefactor.

So what can you give instead of money - give of your time, undertake volunteer work, offer up ideas, join a charitable trust, thank everyone who helps you, or in some cases give silence by not saying hurtful things.

Finally, altruism does not appear to be a selfless act after all because of the rewards we get in return. So what are you waiting for, give and you shall receive.  

Offer A Kind Word.

As a former crisis negotiator, I know too well the value of saying the right thing at the right time. It can mean a successful conclusion to a tense situation or a bad end if the wrong thing is said. But is a kind word actually effective in helping others or does it just make you feel good by saying it?

Intuitively, and probably obviously, using harsh words won't win you friends but using nice words and compliments will. Here are some lesser known facts about the words that we use.

Science tells us that words are processed in the left side of the brain, the logic side. When we hear a song for example, the words are processed on the left and the music is processed on the right side of the brain, the creative side. Logic equals listening intently without emotion therefore we need to take care in what we say.

Psychology tells us that the words we use when talking to others indicates our own personality, emotional state, social connection and thinking style. Offering kind words increases connections in the brain and with the other person. Kind words are contagious, if someone says a nice word about you there is a tendency for you to do the same for someone else.

Research conducted on words revealed that calling a female partner 'baby' releases oxytocin in her brain therefore makes her feel good. Hence the wide use of the term 'babe'. If we hold positive words in our brain and repeat them over and over it motivates us into action. Conversely, using words such as 'can't, 'won't', and 'no' have a negative effect on us. The word 'because' has been found to be persuasive when used in sentences. People hear up to the word ‘because’ and become satisfied at that point with what you have just said. "You need to do this because...." and they don't care why.

Studies are continuing into the longer term benefits of offering someone a kind word, overwhelming evidence is that the short term benefits are enormous. As with smiling and hugging, saying a kind word not only helps the other person it also helps you. 

In the words of Thumper from the movie Bambi; "If you can't say something nice, don't nothin at all".

The Value of a Hug

Why is it that we feel so good when someone has given us a hug and will hugging someone help our wellbeing?

 Science tells us that the positive effects of a hug are similar to that of smiling including the release of dopamine and serotonin, it enhances our immune system and balances our nervous system, as well as reducing our heart rate. Oxytocin is also produced which is our social bonding chemical and gives us that ‘wow’ feeling.

Psychology indicates that hugging reduces the worry around mortality, provides us with feelings of safety and security, improves honest communications, lifts self-esteem, teaches us how to give and to receive, and encourages empathy and understanding.

Research reveals that a hug may improve our immune system, a well-hugged baby will have less stress levels as an adult, it decreases feelings of loneliness, and provides similar effects to that of meditation.

A note of caution, both science and research indicates that there are far greater benefits from hugging someone you love than from hugging a stranger. By all means hug a stranger, just know that the benefits may only be in a one-way direction.

Does A Forced Smile Actually Work?

I thought that I might spend the week talking about those little things we can do that supposedly benefit ourselves and others for many reasons - a smile, a hug, a kind word, giving to another, and of having faith.

A Smile

What really happens when we smile and does it have benefit for ourselves and others? There are two types of smiles - the genuine, or Duchenne, smile (Google it!) and the forced smile.

Science tells us that the immediate benefits of smiling include the release of 'feel good' chemicals in our brain such as neuropeptides to reduce stress, endorphins which relieve pain, serotonin to help you feel and sleep better, and dopamine which makes you feel REALLY good. Early indications are that smiling may also change the temperature of blood to the brain, although work is still needed on this hypothesis.

Psychology tells us that your facial expression can alter your mood. Smiling can bring back happy memories, can reduce pain, increase memory, make you view things in a positive way, and reduces stress levels through a decreased heart rate.

Research shows us that smiling makes you look better, appear more friendly and approachable, makes those around you feel better and is infectious to others. It is also shown to be a great way to de-escalate tense situations if used appropriately.

There are far more benefits from a genuine smile than there are from a forced smile however the mantra of 'fake it until you make it' is one which has strong ties to a forced smile. If you force a smile long enough, you WILL feel better.

There it is, you cannot argue with science, psychology and research. If you do want to argue with it, smile and see if you still want to after an hour or so.