Throughout history, people have stood on two sides of a fence…
Either they have felt alone and powerless to change their future. They’ve felt that one person just can’t make a difference in the world.
They’ve asked the question, “What can I do?” and answered it with “Nothing. I’m just one.”
Then there’s the people who have believed in the “Power of One…”
People like Mahatma Gandhi, Rosa Parks, Martin Luther King Jr., Jesus Christ, Mother Teresa, Nelson Mandela, and more.
These people have realized that one single person with a vision, purpose, and commitment can in fact start a movement and change the world.
These people asked the question, “What can I do?” and they answered it with actions, words, and the ability to inspire others to join their purpose and mission.
The hope is that this Caring Catalyst inspirational video, “The Power of One,” inspires you to always try and be in that second group of people.
You have the power of one.
You have the power to make a difference. . .
BUT WILL YOU?
UNHAPPY HAPPINESS
Hmmmmmmmmmmmmmmmmmmmmmmmmm
The thing about
H A P P I N E S S
is that it’s not always H A P P Y. . .
World Happiness Report
Reveals More Sadness
and More Kindness During COVID-19
A global survey of subjective well-being looks at how our mental health and behaviors have changed during the pandemic.
When bad things happen—wars, pandemics, shootings—the optimists of the world tend to turn their attention to all the goodness that still exists: the heroic fighters, the frontline workers, the givers and the helpers. But are we just deluding ourselves?
Not if the 2022 World Happiness Report is any indication. Although the pandemic has certainly caused division, there has also been a sizable increase in helping, donating, and volunteering across the globe—so big that the researchers are calling it a “pandemic of benevolence.”
“All must hope that the pandemic of benevolence will live far beyond COVID-19,” write the University of British Columbia’s John F. Helliwell and his coauthors. “If sustainable, this outpouring of kindness provides grounds for hope and optimism in a world needing more of both.”
The World Happiness Report is based on the Gallup World Poll, which surveys around 1,000 people per country in nearly 200 countries every year. The key question, used to create a ranking of the happiest countries in the world, asks people to evaluate their life as a whole on a scale of 0-10, from the worst possible to the best possible. This year, the United States climbed from #19 to #16 in the world, just below Canada and Germany. The top 10 happiest countries were the following:
The Gallup World Poll also asks questions about whether people helped a stranger, donated, or volunteered in the past month. According to the report, the “pandemic of benevolence” began in 2020, with more people helping strangers than in the several years prior. That number continued rising in 2021, alongside more people donating and volunteering, as well. Comparing the several years prior to the pandemic to 2021, the average number of people per country who donated increased from 30% to 37%, while volunteering increased from 19% to 23% and helping strangers increased from 48% to 69%. This trend is even more striking given that, before 2020, charitable donations had been on a long-term decline globally.
The uptick in kind, helpful behavior happened in every region of the world, from North America to Southeast Asia to the Middle East and North Africa. Those increases were particularly high in places that had previously lagged on “prosocial” behavior, like Eastern Europe.
While kindness increased in 2020-2021, people around the globe didn’t actually become less satisfied, according to their evaluations of life as a whole. It’s possible that this global wave of caring may have protected our well-being during the pandemic, the researchers suggest.
“Since this sometimes comes as a surprise, there is a happiness bonus when people get a chance to see the goodness of others in action and to be of service themselves,” the researchers write. Several studies conducted during COVID support this interpretation, finding that giving to others, offering support, and volunteering boosted people’s positive feelings.
Not all of the World Happiness Report’s findings around COVID were so uplifting. For example, we did feel more sadness and many report having fewer and fewer people to count on as the pandemic went on. In line with other research, younger people seemed to have a harder time than their elders, experiencing more negative emotions.
But lately, there have been some signs of recovery. While we (particularly women) became more worried and stressed in 2020, we fared better on both in 2021. And through it all, we still managed to have positive moments—there was no change in the number of people who said they laughed, experienced enjoyment, or did or learned something interesting the previous day.
None of this is meant to minimize the extreme hardships and inequality that people have faced during the pandemic. The researchers acknowledge that the portrait they are painting may be slightly rosier than reality, thanks to the necessity of using more phone surveys, rather than in-person ones. These may not have reached the populations hit hardest by the pandemic: nursing home residents, the homeless, the parents who are too burned out to take a telephone call.
But—as in 2020—the story, at least from these data, is one of resilience. With a little help from each other, perhaps we are stronger and more adaptable than we think.
GET ON BOARD
Even if it’s the greatest train the world has ever seen it means nothing if it’s not on the tracks and even less if it’s on the tracks but immobile. . .
Nooooooooooooooooooooooooooooooooooooooooooooooooooooooo
GET ON BOARD. . .
No one’s asking you to start a song that’ll get everyone singing
but if a 4 minute
UNEXPECTED
concert can break out anywhere
and put a song in your heart
a bop of your head
and the tapping of your feet
I M A G I N E
what you could do with even less
. . .grab a hand and join in
CHOOOOOOOOOOOOOOOOOOOOOOOOOOOOO
CHOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOO
ALL
A
BOARD
THE HAPPINESS GRAB
IT’S THE ONE THING
THAT EVERYONE STOPS AND REACHES
whether it’s family
whether it’s work
whether it’s downtime
whether it’s personal as personal can be
H A P P I N E S S
but mere S-E-N-S-E. . .
Here’s a complete list of 100+ hacks we can use to boost important “happiness chemicals” such as dopamine, oxytocin, serotonin, and endorphins. These are the building blocks to living a happier and healthier life. Which are your favorites?
Dopamine (reward)
Dopamine is often associated with reward-seeking and goal-oriented behavior.
-
- Complete a small and easy task (making your bed, washing the dishes, send an email).
-
- Celebrate a small win (something you accomplished recently).
-
- Eat a healthy but enjoyable snack (in moderation).
-
- Complete a small puzzle or game.
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- Reflect on a positive memory you had recently, however small it may be.
-
- Finish reading a chapter of a book.
-
- Clean one thing or go on a tidying marathon one afternoon.
-
- Practice a power-pose to boost your physical and mental confidence.
-
- Create a timeline for your goals to get a clearer vision of your future.
-
- Take a temporary break from a pleasurable habit (to reset your hedonic treadmill).
-
- Learn how to savor your positive experiences.
-
- Schedule something exciting in the future to look forward to (the power of anticipation).
-
- Buy yourself something nice, but recognize retail therapy is only a temporary fix.
-
- Take a break from social media, which can often lead to a “dopamine burnout” from easy likes and attention. Pay attention to your digital environment.
-
- Learn about a new and exciting topic, but don’t become an information junkie.
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- Set a new goal for yourself (something realistic and attainable).
-
- Take personality tests or psychology quizzes to learn more about yourself.
-
- Make sure your diet includes important vitamins and minerals associated with dopamine production (especially iron, niacin, folate and vitamin B6).
-
- Put a fun twist on ordinary activities to make them more enjoyable.
-
- Find activities that put you into a state of “flow,” where you lose sense of time and become fully engaged.
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- Consume more positive news – and share it with others!
-
- Complete a personal project or “passion project” that isn’t related to work or family.
-
- Identify a strength or “superpower” of yours.
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- Recite positive affirmations that resonate with you and inspire you.
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- Share an accomplishment of yours with someone who’d be proud of you.
-
- Play a video game you enjoy and you’re good at (in moderation).
- Cultivate a diverse range of interests and hobbies, so nothing ever gets stale.
Oxytocin (love/bonding)
Oxytocin is often associated with feelings of love, affection, and bonding.
-
- Give someone a long hug (or hug yourself).
-
- Play with a pet (especially a dog or cat).
-
- Play with kids.
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- Cradle a baby.
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- Give someone a genuine compliment.
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- Wrap yourself in a comfy and warm blanket.
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- Cuddle with a loved one (while in bed or watching TV).
-
- Volunteer for a cause that means something to you.
-
- Practice a loving-kindness meditation to cultivate good intentions toward everyone.
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- Give or receive a massage or back rub.
-
- Spend romantic alone time with your partner.
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- Embrace human touch, even in small ways such as a handshake or pat on the back.
-
- Prepare a meal together with someone you love.
-
- Collaborate on an art project with someone.
-
- Listen to someone who needs someone to vent to and provide emotional validation.
-
- Give a random gift or present to someone you care about.
-
- Tell someone you love them.
-
- Take a nice hot bath.
-
- Practice eye-gazing with a loved one.
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- Empathize with someone who is less fortunate than you.
-
- Write a letter of appreciation for someone.
-
- Practice synchronized breathing or mirroring.
-
- Participate in a group music activity, such as a drum circle or choir.
-
- Use more “we”-language in your relationships.
-
- Reach out to a person you trust when you need support or someone to listen.
-
- Permit yourself to fall in love with someone and have a long-term relationship.
- Recognize your sense of oneness with everything.
Serotonin (happiness/mood)
Serotonin is often associated with mood regulation and happiness.
-
- Practice meditation, such as a simple breathing meditation.
-
- Go for a long walk.
-
- Spend more time outside nd learn to appreciate everyday nature.
-
- Sit in the sun and enjoy it (especially when boosting mental health in the winter).
-
- Pursue a creative hobby, such as painting, music, photography, or filmmaking.
-
- Listen to your favorite music, one of the most common ways we regulate our mood and emotions.
-
- Do more aerobic exercises like swimming, running, or cycling.
-
- Think kind thoughts about yourself to practice self-compassion.
-
- Practice a progressive muscle relaxation to relax both your body and mind.
-
- Go to a live event, festival, or concert.
-
- Engage in more “awe”-inspiring experiences, like star-gazing, going to a museum, or visiting the zoo.
-
- Identify one thing you are grateful for every day – make gratitude a daily mental habit.
-
- Write in a daily journal about your thoughts and feelings (or try one of these writing prompts for self-reflection).
-
- Maintain a consistent and healthy sleep schedule between 6-10 hours every night.
-
- Train your mind to be more positive. Try to minimize complaining and talking about problems too much.
-
- Drink green tea.
-
- Consume high protein foods that contain tryptophan such as salmon, turkey, eggs, and nuts (or take a supplement).
-
- Improve your body awareness through mindful stretching, Yoga, or Tai Chi.
-
- Consume healthy probiotics in your diet (yogurt, kombucha, sauerkraut, pickles, and fermented foods).
-
- Find opportunities to engage in healthy reflection.
-
- Have a genuine and meaningful conversation with someone (know the difference between small talk vs. big questions).
- Participate in a religious or spiritual ceremony.
Endorphins (energy/pain-killer)
Endorphins are often associated with stimulation, energy, and feelings of relief (pain-killers).
-
- Laugh a lot with friends.
-
- Watch a comedy movie or funny TV show.
-
- Go for a long run (also known as “runner’s high”).
-
- Have an intense workout at the gym.
-
- Engage in a competitive activity.
-
- Pursue extreme sports (surfing, biking, skateboarding).
-
- Eat dark chocolate.
-
- Engage in positive thrill-seeking (like amusement parks, rollercoasters, or skydiving).
-
- Dance to fast and upbeat music.
-
- Take a cold shower to shock your body and boost your adrenaline.
-
- Practice improvisation exercises where you can engage in spontaneous creative thinking and playful risk-taking.
-
- Do something you’ve always wanted to, but you’re nervous to try. Learn how to channel anxiety into motivation.
-
- Eat really spicy foods.
-
- Engage in a healthy but lively debate about a topic you care a lot about.
-
- Approach new people you want to meet, even if it’s a tiny 10 second relationship.
-
- Go to a fun and wild party or night club.
-
- Do a quick high-intensity workout (cycle through jumping jacks, push-ups and crunches).
-
- Have passionate sex with your partner.
-
- Learn how to play a musical instrument at a high level.
-
- Perform something in front of an audience (such as a song, poem, or speech). Face your performance anxiety.
-
- Enjoy a glass or two of red wine at night.
-
- Get a chiropractic massage, deep-tissue massage, or try acupuncture.
-
- Challenge yourself and put yourself in a situation you know you will fail. Setting yourself up to fail on purpose can be a great way to test your limits.
-
- Sit in a hot sauna or jacuzzi.
-
- Smell euphoric essential oils such as lavender, rosemary, or citrus fragrances.
-
- Practice fast and powerful breathing to boost your energy levels.
- Watch a really intense drama or thriller movie.
Are you getting a healthy dose of all these “happiness chemicals?”
GUARANTEE?
ABSOLUTELY:
NONE OF THESE 100+ HAPPINESS HACKS
Will ever happen
unless you
try’s on for size. . .
Uhhhhhhhhhhhhhhhh, what do you have to lose??
H A P P I N E S S
WHAT’S YOUR VERSE
WOW. . .
how could it be that this movie,
THE DEAD POET’S SOCIETY
came out in. . .
ANY GUESSES?
1 9 8 9
A new English teacher, John Keating (Robin Williams), is introduced to an all-boys preparatory school that is known for its ancient traditions and high standards. He uses unorthodox methods to reach out to his students, who face enormous pressures from their parents and the school. With Keating’s help, students Neil Perry (Robert Sean Leonard), Todd Anderson (Ethan Hawke) and others learn to break out of their shells, pursue their dreams and seize the day.
AND IT BEGS
THIS QUESTION:
Just what will your verse be?
H I N T :
If you use words
you’ve already failed. . .
Forget about iambic pentameters
or does it rhyme
is it free verse
or what the length of any poem is
You are the living version
of what needs to be seen
and experienced
and not just read
or merely written. . .
Now more than ever
the Verb of You
Your Caring Catalyst
needs to be known
more than any Noun of You
needs to be represented. . .Just sayin’. . . .
W A R
Serbian saying: “In war the politicians give ammunition, the rich give the food and the poor give their children… When the war is over the politicians get back the leftover ammunition, the rich grow more food and the poor search for the graves of their children.”
WORDS
W o R d S
are all pretty meaningless
even if they are
ACTION WORDS
until they are
LIVING WORDS
THE WORLD IS MADE UP OF DEAD ENDS
DESOLATE
WAR TORN PLACES
(and that’s not even talking about the wars that are being waged in ourselves)
It reminds me of the words of the poet,
Warsan Shire
For the World’s sake
For your sake
(Literally) For God’s sake
we’ve got to Caring Catalyst UP
not Someday
(which can never be found on anyone’s Calendar)
but TODAY
IT’S time to BE
what the World needs
right where you are at
and to everyone you touch. . .
LOUD LOVE
This short clip called
SILENT LOVE
(LIVE AND BE FREE song by, Tim McMorris)
really lets us know not just how
OUTRAGEOUSLY LOUD LOVE IS
but more importantly
A LANGUAGE we all speak
with no words ever needed
no ears necessary
no mouths speaking
to powerfully prove that when
L O V E
any kind of Love
is present
NOTHING ELSE EVER HAS TO BE
YES
CARING CATALYST ME
t h a t
so that every heart may not just know
LOVE
but share it
LOUDLY
without a word spoken
but known intimately
McNOTICED
I got McNOTICED
yesterday morning
going through the drive through
for my egg McMuffin. . .
as he took my money,
he was staring at me
and then said,
“Sir, you had the funeral service for my grandmother,”
he swallowed hard
and his eyes filled up with tears and then he said,
“You did really, really good. . .thank you.”
We both paused
just short enough for those behind me
to begin McHONKING. . .
I swallowed just as hard
and thanked him for
(literally)
McNOTICING ME!
We both
McLAUGHED
and bid each other a good day. . .
GET McNOTICED
and more. . .
do something to make sure you’re never
McFORGOTTEN!
IT’S IN EVERY ONE OF US
I first saw this clip of
It’s In Everyone Of Us
by David Pomeranz
nearly 30 years ago
and yet
T O D A Y
it feels
new all over again
with one simple message:
LET’S GET ALONG
The seeds of Peace lie within each of us;
but no seed grows that’s not planted,
nurtured,
harvested
and ultimately
s h a r e d. . .
And the tools
are already in your hands
to be used
. . .will you?
W H E N ?
but a realization
waiting for you
to make it happen
It’s TIME to
A C T
like IT
GOOD HAS COME
We most likely won’t be able to know for years to come
and yet there’s some things we know implicitly every day
since the COVID19 Pandemic has begun nearly 2 years ago. . .
GOOD HAS COME
There are Many Ways We Helped Each Other During COVID
A new study explored what altruism looked like during the pandemic and how we might encourage more altruism in the future.
When the pandemic first came to California and lockdowns were instituted, many of Jill’s neighbors set out to help each other. Some called elderly neighbors to be sure they were OK. Others collaborated with local restaurants to create a low-cost food delivery service, feeding people around the city while helping restaurants find a source of income during closures. Still others began a drive to collect masks for essential workers.
These acts of altruism that seemed to be a common GOOD that spread across the World. But what motivated some neighbors to step up to do this, while others didn’t? And is altruism enough when it comes to disaster relief?
Those were the questions at the heart of a new study published in Analyses of Social Issues and Policy.
To better understand how altruism emerged during COVID-19, the researchers analyzed 104 stories of altruism appearing in major newspapers and blogs that were compiled by Ball State University between April and October 2020. They wanted to see if any themes emerged around who the helpers were, why they stepped up, whom they helped, and what kinds of help they offered. The ultimate goal was to paint a picture of how people ally with each other when disaster strikes and how they expand their sense of community.
“We were trying to understand how people come together,” says lead author Selin Tekin. “We wanted to know what kind of strategies people used to support each other and how the wider community can support those most affected.”
While some of the stories she and her team analyzed came from different parts of the world—India, Australia, and England, for example—the majority came from the United States, so the results are somewhat American-centric. But the stories do give a picture of a phenomenon that’s frequently seen when disaster strikes.
“A sense of community often appears in disasters when there are not adequate responses from the authorities or the government, or when there are contradictory messages from the government,” says Tekin. “Community members come together and share whatever resources they have.”
How people stepped up during COVID
Here’s what Tekin and her colleagues found when analyzing the stories. . .
Who helped. Many people who helped others during the pandemic belonged to organizations, associations, and faith communities that generally provide help to others, although some were volunteers who spontaneously decided to help. And many were economically or physically advantaged.
It makes sense that organizations set up to provide assistance would do so during the pandemic, and many did, including Catholic Social Services of Alaska, for example. When it became clear homeless people in Anchorage would be at risk of catching COVID in crowded shelters, the organization searched for private places for homeless people to live and helped move them into safer quarters.
Others stepped up once they became aware that certain groups were disproportionately impacted by COVID. Those with greater economic resources gave more generously, while younger people tended to offer their labor. As an example, one Yale college student and his friend put together a group of 1,300 volunteers in 72 hours to deliver groceries and medicine to older New Yorkers and other vulnerable people.
Many people volunteered spontaneously, too, after seeing a pressing need. At one petrochemical plant, 43 employees volunteered to work 12-hour shifts for a month just to produce raw materials needed for face masks and surgical gowns. This kind of volunteer spirit was similar to what I saw with my neighbors—a response that is fairly typical, according to Tekin.
“There are always volunteers who are willing to help their communities,” she says.
Why people stepped up to help. The main reasons people chose to help were that they felt an emerging sense of identity with those most affected by COVID, they wanted to be an ally of disadvantaged groups, and they felt grateful for those risking their own health to help.
Research has shown that those who have a strong sense of “we are in it together” are more likely to help in a crisis than those who don’t, and that was true during COVID, too. In many instances, people expressed feeling a sense of identity with those who were suffering. For example, one artist in Los Angeles sent thousands of paintings of flowers to health care workers in New York City to let them know, “You’re loved by millions of people you’ll never meet. You’re not a stranger to anyone.”
There were also many examples of people wanting to help the disadvantaged. One café owner in Australia withdrew 10,000 Australian dollars from his bank and gave out $100 bills to people standing in line for the social security offices. In India, a group of womenbegan cooking extra food for immigrant workers who were suffering during the lockdown.
In other cases, people wanted to express their thanks to those who were doing essential work during the pandemic. One neighborhood in Miami Beach organized an early-morning surprise for their garbage collectors, lining their street with people holding up signs and putting together gift bags, cards, and presents as a token of their gratitude.
Who was helped. The people most targeted for altruistic help were the elderly, those with health conditions or disabilities, essential workers, working-class people, or marginalized social groups.
For example, many store owners created special store hours when only the elderly or disabled could shop to reduce their risks of getting COVID. One woman created a mask that had a clear, plastic window over the mouth so that people who are deaf or hard of hearing could still use lip reading to understand those around them. When food insecurity rose during COVID, the FarmLink Project stepped up to deliver food that was being left unused at farms, delivering almost 240,000 pounds of food to food banks, and paid wages to farmworkers and other workers affected economically by COVID.
How people were helped. People provided material help, support for psychological or physical well-being, and social-emotional support.
Some people donated money, cooked and distributed food, or ran errands for those who couldn’t leave their house. Others distributed masks to those who had trouble procuring them or offered free counseling services to those suffering emotionally. Still others made calls to lonely, isolated folks or participated in rituals aimed at thanking health care workers on the frontlines (like clapping from their balconies).
Of all of these findings, the latter surprised Tekin most. “I was fascinated by how, even if people can’t give any kind of material support, they show their gratitude; they show that they’re aware of the support that they are receiving,” she says.
She notes many working-class and ethnic minority populations were disproportionately affected by the pandemic and didn’t receive an adequate response from authorities. So, it was heartening to Tekin to see that, when confronted with an outside threat, people can choose to help, whether or not government authorities intervene.
“People share an emergent identity, a human identity,” she says. “Here, we saw people with more financial or material resources willing to share with the disproportionately affected. It wasn’t surprising, exactly, because we’d seen this in previous research. But it’s always interesting.”
Lessons for times of crisis
All in all, these patterns show that in a crisis, people do often step up to help one another. This is good news that can be obscured by news reports of less ideal behavior—like hoarding toilet paper or jumping the line for vaccinations. When there is a sense of common humanity—that we’re in it together—it can encourage more people to feel more moved to help.
“Even though the system is not structured in a way that everybody can receive the same amount of resources under the principles of equity, community members can come together and support each other,” says Tekin. “People just need to be aware of that.”
On the other hand, our altruistic impulses are not enough, says Tekin. As the pandemic drags on, people’s enthusiasm to give tends to wane, even though the need continues. To combat that, it’s incumbent upon community aid groups and government agencies to provide support to those who continue to suffer disproportionately, she says.
“You need change at the systemic level—policies that deal with injustice or that help community aid groups to be more sustainable, because they are usually the people who know their communities best,” says Tekin.
In the meantime, it’s good to see that people are usually capable of expanding their circle of care and stepping up to help.
“Though there is a gap between the advantaged and disadvantaged, there’s also support,” says Tekin. “People don’t always know what to do to help, but they’re willing to do something.”\
NEEDLESS TO SAY
usually means
WE HAVE TO SAY IT CLEARER|
L O U D E R
OR NOT. . .
which is the not so subtle difference between
GOOD HAS COME
Or. . .
it’s still far off
on it’s way
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