2 Ways The 'Overview Effect' Will Make You Grateful To Be Alive
You exist, and therefore, you matter. Here's how the 'overview effect' will help you realize this.
By Mark Travers, Ph.D. | July 31, 2024
Many astronauts who have viewed the earth from space recall experiencing the "overview effect." This is a profound positive shift in perspective and involves experiencing a sense of awe and a new understanding of the interconnectedness of life on Earth.
Astronauts are often overwhelmed with emotion while taking in the beauty and vastness of our planet from their unique vantage point. They describe a deep sense of wonder and appreciation for the planet and the universe.
From space, astronauts can see Earth as a single, unified ecosystem without borders. This evokes an increased drive to protect our fragile ecosystem and inspires a recognition of the common humanity shared by all people.
Fortunately, you do not need to be an astronaut to experience this effect. Here on earth, one can experience similar effects by viewing natural landscapes from an expansive vantage point. For instance, one can immerse themselves in nature, such as by hiking, camping or simply spending time in a park, looking at the vast night sky, visiting natural landmarks like mountains, oceans, forests and deserts or engaging in simulated experiences using virtual reality (VR) technology.
Here are two reasons why the overview effect can enhance personal and social and planetary well-being, leading to a more meaningful life.
1. Self-Transcendent Experiences
A 2020 study published in Acta Astronautica examined how the overview effect affected 39 space travelers. Researchers found that their perception of earth changed and they developed more humanistic qualities upon their return.
"The Earth was viewed as a beautiful, fragile object to be treasured, and changes in this perception significantly correlated with a statement that suggested that the respondents became involved in environmental causes after returning home," the researchers explain.
A 2021 study highlights how the overview effect also enhances psychological well-being and self-transcendence, the ability to extend beyond one's immediate needs and desires to experience a sense of connection with others, nature, the universe or a higher power. It involves a shift in focus from self-centeredness to a broader perspective that includes altruism, spirituality and the pursuit of meaning and purpose beyond oneself.
Self-transcendence can also have positive mental health effects on the person themselves. A 2021 study found that higher levels of self-transcendence and an openness to change were associated with lower levels of depression and loneliness.
Researchers suggest that this may be because focusing on others' needs above your own can enhance empathy, compassion and connection to others, strengthening one's sense of purpose and their interpersonal relationships.
Research shows that self-transcendence can also encourage individuals to regulate negative emotional reactions such as anger during conflicts, further protecting their interpersonal connections.
Additionally, a 2023 study found that experiencing self-transcendence can help a person endure personal suffering by enhancing positive emotions, allowing them to view their suffering as something they can overcome in the grand scheme of things and channeling their emotions into positive coping strategies such as being altruistic rather than negative ones such as engaging in substance abuse.
So, self-transcendence may play a key role in cultivating resilience. Researchers of a 2021 study offer the following prompts to develop self-transcendence in the face of uncertainty:
- Seek initially to stand back from the context and ask yourself how specifically you might contribute and be challenged in what you face?
- What positive life-oriented meaning might be found in this context?
- What personal development or actualizing of your potential does this situation ask of you? Are you in a circumstance where you are able and wish to be in service to others? How can you bring this about?
- In what way can you bring about your positive intent while also caring for the pressure and strain you may face?
- Are you willing to identify and engage with tasks or activities that balance your challenges and skills, and in the absorption in the work allow yourself to be in flow, learning and developing while you also give to others?
- How might you maintain your attention mindfully in your experiences, considering the needs of large-scale difficulties as well as the contribution that may be made in small acts cumulatively in working in this context?
- How willing are you to allow events to unfold in a way, where you relinquish control to something greater? How might you "trust the process"?
2. Awe-Inspiring Experiences
The overview effect elicits awe. A 2023 study found that experiencing awe has powerful effects on mental and physical health. Researchers describe how experiences in nature, spiritual contemplation, feeling moved by music, dance or using psychedelics can elicit awe, which in turn reduces the emphasis on one's own needs, enhancing socially beneficial behavior, a sense of meaning and a person's well-being.
Additionally, a 2023 study published in The Journal of Positive Psychology found that experiencing awe can also spark inspiration, creativity and the ability to view one's problems from a more helpful perspective. "Think of awe like a "wow" moment, something that makes your jaw drop and your eyes widen. When people feel a deep sense of awe, they often feel motivated to act. For instance, some might feel so amazed that they start believing in God. No matter where they're from or how old they are, people tend to feel more inspired when they experience awe," suggest co-authors Dr. Yuwan Dai and Dr. Tonglin Jiang.
In social relationships, research shows that awe can lower a person's sense of relational entitlement, make them more generous and increase their ability to engage in ethical decision making.
Experiencing awe can also impact physical well-being. A 2023 study conducted during the COVID-19 pandemic found that experiencing awe can reduce stress and improve physical health symptoms such as pain.
Although most of us may never travel to space, we can still capture the essence of this transformative experience here on Earth. You don't need to leave the planet to create a more meaningful life; you simply need to open yourself up to the wonders around you.
Curious whether you have experienced self-transcendence? Take this test to receive a science-backed answer: Ego Dissolution Scale
A similar version of this article can also be found on Forbes.com, here, and on PsychologyToday.com, here.