Happiness through Nonviolence: A Path to Well-being and Fulfillment

Author: Rtd. Lt. Col Khem Bdr. Chhetri (PhD)

Photo by Pratima Chhetri

With its origins in both Eastern and Western cultures, nonviolence is a philosophy based on empathy and compassion. This idea has impacted the global discussions on ethics, social justice, and individual well-being, which is associated with Mahatma Gandhi’s ahimsa (non-harming) philosophy, which continued with Martin Luther King Jr.’s nonviolent resistance during the Civil Rights Movement. Nevertheless, its frequent associations with social and political movements, the philosophy of nonviolence can lead to happiness on an individual basis as well. Individuals can develop more meaningful connections, inner serenity, and a sense of purpose by adopting nonviolent principles in their voice, thoughts, and behavior.

Defining Nonviolence

The state of being free from physical violence is only one aspect of nonviolence. Gandhi described nonviolence, or ahimsa, as an active force that includes refraining from bodily damage as well as nonviolence in speech, ideas, and interpersonal relationships. Rather than coming from fear or weakness, nonviolence came from the strength of one’s moral character and inner conviction. Thus, nonviolence may be a strong, constructive force to adopt change.

The fundamental principles of nonviolence are love and understanding and Gandhi asserted that “the greatest force available to mankind is nonviolence.” It is more powerful than any destructive weapon ever created by humankind “(Gandhi, 1948). This viewpoint is in line with current debates in psychology and neuroscience, where scientists investigate the connections between human flourishing, empathy, and compassion.

Happiness and Nonviolence: The Link

Studies conducted in psychology and neuroscience demonstrate the close relationships between pro-social conduct, such kindness and nonviolence, and personal well-being. A person’s sense of purpose, fulfillment, and pleasure are dominantly influenced by acts of kindness, altruism, and empathy, according to a number of studies (Post, 2005). Also, pro-social activities are intrinsically tied to the practice of nonviolence, which necessitates tolerance, empathy, and a realization of common humanity.

The World Happiness Report (Helliwell, Layard, & Sachs, 2021) emphasizes that well-being is not merely about material wealth but is closely tied to social support, generosity, and compassion. This result is consistent with the nonviolent principle, which pushes people to develop empathy and get over their self-centeredness. Acts of compassion activate reward- and well-related brain areas (Harbaugh, Mayr, & Burghart, 2007). So, on a brain level, practicing nonviolence promotes happiness.

Nonviolence in Relationships: Building Connection

The influence of nonviolence on relationships is one of the main ways it promotes happiness. Since humans are primarily social animals, the caliber of our connections has a big impact on our general well-being. Through encouraging open conversation, empathy, and active listening, nonviolence promotes happy relationships.

Prominent relationship psychologist John Gottman highlights the value of constructive interactions in preserving wholesome partnerships. According to his research, a ratio of five positive interactions to every one negative interaction is necessary for successful partnerships (Gottman, 1999). Marshall Rosenberg’s approach to nonviolent communication (NVC) provides useful tools for promoting these constructive relationships. In addition to empathizing with others’ needs, NVC promotes people to communicate their needs and feelings honestly and without judgment (Rosenberg, 2003). People can resolve disagreements more amicably and create stronger, more supportive connections by communicating nonviolently, which in turn promotes happiness.

Nonviolence and Inner Peace

In addition to fostering better interpersonal interactions, nonviolence also fosters inner serenity and self-compassion. Individuals who practice nonviolence towards themselves can release themselves from negative self-judgment, guilt, and humiliation. Since self-compassion is intimately associated with emotional resilience and well-being, this change in self-perception is essential for attaining long-lasting happiness.

Prominent self-compassion researcher Kristin Neff found that those who practice self-compassion report feeling less anxious and depressed as well as having higher life satisfaction (Neff, 2003). Self-compassion is congruent with nonviolence since it involves treating oneself with respect and understanding even in difficult or failing situations. People can develop a mindset of nonjudgmental awareness and acceptance through nonviolent practices like mindfulness and meditation, which in turn helps them develop self-compassion.

The Buddhist tradition also teaches that METTA, or loving-kindness meditation, is a means of practicing nonviolence that results in inner peace and satisfaction. With this type of meditation, walls of wrath and resentment are broken down by thinking compassionate thoughts to oneself and others. According to studies, practicing loving-kindness meditation improves general well-being, lowers stress, and fosters more positive feelings (Fredrickson et al., 2008). People can achieve greater emotional balance and inner peace, which increases happiness, by practicing nonviolence towards themselves and others.

The Societal Benefits of Nonviolence

Individuals gain from nonviolence, but it also enhances the pleasure and well-being of groups and societies. Communities that place a high priority on nonviolent principles like empathy, cooperation, and respect for one another are typically more cohesive, equitable, and peaceful. According to research on social capital, collaboration and trust within a society are important indicators of pleasure, both individually and collectively (Putnam, 2000).

A well-known instance of nonviolence promoting societal well-being is the Mahatma Gandhi-led Indian independence struggle. Gandhi’s satyagraha, or peaceful resistance, ideology aimed to change society and individuals’ morals in addition to achieving political freedom. He thought that the secret to building a just and peaceful society where everyone might prosper was nonviolence. In a similar vein, the American Civil Rights Movement, spearheaded by individuals like Martin Luther King Jr., demonstrated that nonviolence can be a potent force for societal change and the welfare of the whole.

Movements for social justice, climate justice, and peace in the modern era have shown how crucial nonviolent action is in resolving societal problems. There is a clear link between happier people and peaceful communities, according to the Global Peace Index (2021), which gauges how peaceful a country is. Nations that place a high value on nonviolence, like Iceland and Norway, routinely rank among the happiest in the world (Helliwell et al., 2021). These results demonstrate the importance of nonviolent ideals in building societies in which people can prosper.

Cultivating Nonviolence in Daily Life

Despite their lofty appearance, the principles of nonviolence can be used in daily life to promote communal harmony and individual satisfaction. Being nonviolent starts with modest, deliberate acts like listening with compassion, exercising patience when you are angry, or selecting kindness over criticism. Using nonviolent communication in everyday situations can help lessen conflict and foster understanding, as suggested by Rosenberg (2003).

Being mindful also enables people to respond to circumstances with more compassion and clarity by making them more conscious of their thoughts, feelings, and behaviors. Studies have indicated that engaging in mindfulness techniques can lower stress, improve emotional control, and improve overall well-being (Kabat-Zinn, 1990). Through practicing mindfulness, people can develop a nonviolent mindset that leads to increased happiness and harmony in their lives.

Fostering nonviolence also necessitates a dedication to comprehending and resolving conflict at its source, both in society and within oneself. Examining one’s own prejudices, biases, and responses to other people is necessary for this. By overcoming these psychological obstacles to nonviolence, people can cultivate a more sympathetic and caring perspective on the world, which will increase their sense of fulfillment and happiness.

Conclusion

Empathy, compassion, and understanding are the foundations of nonviolence, which provides a potent route to both individual fulfillment and the welfare of the group. Nonviolence helps people enjoy more meaningful and full lives by promoting constructive relationships, inner serenity, and a more peaceful and equitable society. In an increasingly divided and conflict-ridden society, nonviolent principles provide an optimistic outlook for a future filled with compassion and happiness.

The views and opinions expressed in the piece above are solely those of the original author(s) and contributor(s). They do not necessarily represent the views of Centre for Social Change.

References

  • Fredrickson, B. L., Cohn, M. A., Coffey, K. A., Pek, J., & Finkel, S. M. (2008). Open hearts build lives: Positive emotions, induced through loving-kindness meditation, build consequential personal resources. Journal of Personality and Social Psychology, 95(5), 1045.
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  • Gottman, J. M. (1999). The seven principles for making marriage work. Three Rivers Press.
  • Helliwell, J. F., Layard, R., & Sachs, J. (2021). World Happiness Report 2021. Sustainable Development Solutions Network.
  • Kabat-Zinn, J. (1990). Full catastrophe living: Using the wisdom of your body and mind to face stress, pain, and illness. Bantam Dell.
  • Neff, K. D. (2003). The development and validation of a scale to measure self-compassion. Self and Identity, 2(3), 223-250.
  • Post, S. G. (2005). Altruism, happiness, and health: It’s good to be good. International Journal of Behavioral Medicine, 12(2), 66-77.
  • Putnam, R. D. (2000). Bowling alone: The collapse and revival of American community. Simon & Schuster.
  • Rosenberg, M. B. (2003). Nonviolent communication: A language of life. PuddleDancer Press.

About the Author

Dr. Chhetri holds PhD on Human Rights, is an advocate, and is a retired lieutenant colonel from the Nepali Army serving almost 22 and half years in home and abroad UN mission almost 4 years (North Sudan 2005, South Sudan 2015, Western Sahara 2018 and Syria 2021). He additionally has a master’s degree in human rights, English literature, and political science. He is also a founder member of “LUNINOUS COLLEGE OF ADVANCE STUDIES” situated in Kathmandu.