How cultivating compassion can calm our nervous systems and reconnect us to our shared humanity. Part of the “Wellness Matters” blog series.
For many of us, the world feels unsettled right now. Heightened stress, tension, uncertainty, and fear seem to have become the norm. News cycles, social media, and a constant barrage of information provoke and amplify our emotional reactions.
We are often encouraged to focus on our differences rather than our similarities, and this polarization can lead to frustration and disconnection. Our nervous systems, not to mention our relationships, were not designed to absorb this much conflict and stimulation.
When stress rises, we often respond with defensiveness, judgment, or withdrawal. But there is another response that can protect both our well-being and our relationships: compassion.
What Is Compassion?
Compassion is the ability to recognize suffering and respond with care. It includes compassion for others as well as compassion for ourselves. Importantly, compassion does not mean agreeing with everyone, tolerating harmful behavior, or abandoning our beliefs.
Instead, compassion means recognizing the humanity in others — understanding that everyone is shaped by experiences, fears, and hopes — and responding with care rather than reactivity. Interestingly, compassion is not only good for others; it is also deeply beneficial for our own health.
The Science of Compassion
Research in psychology and neuroscience shows that compassion has a measurable effect on our physiology. When we experience compassion, brain regions associated with connection and caregiving become activated. We also see an increase in oxytocin, the hormone linked to bonding and trust, and a decrease in stress hormones such as cortisol.
Compassion activates the parasympathetic nervous system, helping the body shift out of a fight-or-flight state and into a calmer, more restorative mode. Not surprisingly, these changes are associated with reductions in anger, anxiety, and feelings of isolation.
Research on compassion and loving-kindness meditation further suggests that regularly practicing compassion can strengthen neural pathways related to empathy, emotional regulation, and social connection. Studies from institutions such as the Center for Healthy Minds at the University of Wisconsin-Madison and Stanford University’s Compassion Cultivation Training program have shown that compassion practices can increase positive emotions, enhance resilience, and improve overall well-being.
As the research suggests, compassion is not simply a moral ideal: It is also a powerful biological regulator of stress.
Why Compassion Matters During Times of Division
When tensions run high, it is easy to view others as “the problem” and assume the worst about their intentions. We may find ourselves retreating into judgment or frustration. Compassion interrupts this cycle. It helps us pause before reacting, remember that others are also navigating fear, stress, and uncertainty, and respond with curiosity instead of immediate criticism.
Even when we strongly disagree with someone, compassion allows us to remember that no one is defined by a single opinion or moment.
Try It: A Compassion Practice
One way to cultivate compassion is through a simple exercise called the Compassion Pause. This brief practice can help shift your nervous system from reactivity to awareness.
Begin by reflecting on who in your life might be struggling right now. This may include you. Is there someone whose perspective is difficult for you to understand? What might their fears or hopes be? The goal is curiosity rather than agreement.
Then try the following steps:
- Pause and take three slow breaths.
- Acknowledge: This is a stressful moment.
- Remind yourself: Many people are feeling this way right now.
- Act: Take one small compassionate step. This might involve taking a break, or silently wishing the other person well.
The Takeaway
Compassion does not solve every conflict. But it can protect our hearts, calm our nervous systems, and keep us connected to our shared humanity. In times of stress and uncertainty, compassion may be one of the most powerful ways to care for ourselves and for one another.
This article is part of “Wellness Matters,” a blog series created to explore health and wellness issues and share evidence-based tools you can use to strengthen your well-being.
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About the Author
Michelle Pearce, PhD, is professor and director of the Integrative Health and Wellness certificate program at the University of Maryland School of Graduate Studies.
Dr. Pearce is a clinical psychologist who researches the relationship between religion/spirituality, coping, and health, as well as the integration of spirituality into the practice of psychotherapy. Her areas of clinical expertise include cognitive behavioral therapy, mind-body stress reduction methods, existential issues, and behavioral medicine to address the intersection of mental and physical illness. Read her full biography.