Small acts of kindness can have a profound impact on the world, and it's not just about benefiting others. It has been shown that being kind to others can have a positive impact on our own well-being [2]. In fact, it has been proven that small acts of kindness can benefit everyone, including the giver and the receiver.
As people, we have an innate desire to help others. Even small gestures, such as holding the door open for someone or giving a compliment, can make a big difference in someone's day. But the benefits of these small acts of kindness go far beyond just brightening someone's day. Kindness has physical and mental health benefits, too [1]. Small acts of kindness can benefit everyone by boosting mental health, improving physical health, strengthening social connections, creating positivity, and improving overall well-being.
Boosts mental health.
Performing acts of kindness can help to reduce stress and anxiety levels. Studies have consistently demonstrated links between the helper's high and lower levels of the stress hormone, cortisol [5]. Additionally, being kind can lead to increased feelings of happiness, well-being, and self-esteem [2].
Improves physical health.
Acts of kindness have also been shown to have a positive impact on physical health. Giving and receiving kindness are associated with decreased blood pressure [5], as well as a reduced risk of heart disease and stroke [1].
Strengthens social connections.
Small acts of kindness can help to strengthen bonds between individuals. When we are kind to others, it creates a sense of connection and fosters a more positive relationship. This can be especially important in our personal and professional lives, as it can improve our communication skills and overall relationships with others [4].
Creates a positive ripple effect.
When we perform acts of kindness, we create a positive ripple effect that can spread far beyond just the individual we helped. It can inspire others to do the same and create a more positive environment in the world around us.
Improves overall well-being.
By performing acts of kindness, we can improve our overall sense of well-being. It can help to create a sense of purpose and fulfillment, leading to a more positive outlook on life.
Here are 25 small and often automatic gestures that can have a big impact on someone's day:
1. Smile and say hello to someone that you don't know. Just giving someone a simple greeting can brighten their day and make them feel seen and acknowledged.
2. Give someone a compliment. Compliment them on what they are wearing or their accessories. Also, complimenting someone on their work or personality may help make them feel appreciated or valued.
3. Hold the door open for others. This small gesture can show consideration and respect.
4. Practice active listening. Giving your full attention to someone when they are speaking to you shows empathy, respect, and understanding.
5. Offer to be of assistance. When you notice that someone is struggling, offer to support them by offering to help.
6. Give a sincere thank you. Express your gratitude to someone for their help or for simply being in your life.
7. Send a card, a handwritten note, or an email to someone you appreciate. Let them know that they are important to you and that they have made a positive difference in your life.
8. Show patience and understanding. When it's evident that someone is having a difficult day or is making mistakes, offer your patience and understanding instead of judgment or criticism.
9. Share your knowledge or expertise. Teach someone something new or offer guidance and support.
10. Show appreciation to those in the service industry, Thank them for their hard work and dedication.
11. Send a message of encouragement. Send a text, email, or note to someone going through a tough time offering support and motivation.
12. Give someone a genuine hug. A hug can provide comfort and support and can show that you care.
13. Offer to run an errand for someone. Help someone out by offering to pick up groceries or run an errand.
14. Offer to pet-sit or walk someone's dog. You can also offer to care for someone's pet while they are away.
15. Compliment someone publicly. Give them a compliment or a shout-out in a group setting to make them feel valued and appreciated.
16. Offer to cook or bake for someone. Share your culinary skills by preparing a meal for someone who is under the weather or over-whelmed in other areas of their life.
17. Share your resources. Offer to lend or give someone something that they need, such as a book, a tool, or an article of clothing.
18. Write a positive review. Show appreciation for a business or service by leaving a positive review online.
19. Donate to a charity. Make a difference in someone's life by donating to a charity that helps those in need.
19. Volunteer your time. Offer your time and skills to a local organization to help make a difference in your community.
20. Be a good listener. Listen more than you talk and be present for someone who needs to share their feelings.
21. Offer to give someone a ride to an appointment or event.
22. Offer a sincere apology. If you make a mistake or hurt someone's feelings, acknowledge it.
23. Serve a meal at a homeless shelter or community kitchen. Show support for organizations that help people who are experiencing food insecurities. This benefits the organization, the people, and the volunteer.
24. Offer to return someone's grocery cart. Make the extra effort to return someone's cart it saves them a few steps and time.
25. Donate blood.
Practicing kindness costs practically nothing and takes little to no effort. People show kindness daily and don't give it a second thought. It is easy to spread kindness to others and spread positivity to those around you. Small acts of kindness can have a big impact on everyone involved. By performing the smallest gesture, we can improve our own mental and physical health, strengthen our social connections, and create a more positive environment in the world around us. So, let's all strive to be a little kinder to those in our daily lives. It benefits everyone.
Footnotes:[1] "In turn, bonds between those who are kind to one another are strengthened. It enhances both physical and mental health. Many physical ailments are either precipitated by or aggravated by stress...."
URL: https://www.psychologytoday.com/us/blog/emotional-nourishment/201711/why-random-acts-kindness-matter-your-well-being
[2] "Small acts of kindness have a big impact. getty Kindness is a really good thing for others—but also for your own well-being, according to science. It's also more prevalent than you might..."
URL: https://www.forbes.com/sites/tracybrower/2020/09/13/everyday-kindness-how-small-acts-have-big-impact/
[3] "Be kind to yourself when you misstep, which happens to everybody. Setting upon ourselves may cause collateral damage, making others the target of the anger or frustration, or disappointment that we really feel about ourselves. It can feel good to direct these upsetting emotions away from ourselves and onto others, but for how long, really?"
URL: https://www.health.harvard.edu/blog/the-heart-and-science-of-kindness-2019041816447
[4] "Good for All. Kindness is considered pro-social behavior that benefits all of us. When we act kindly, we are helping to ease pain, provide support or inspiration, connection, or other help. This ..."
URL: https://www.psychologytoday.com/us/blog/imperfect-spirituality/202210/kindness-matters-more-you-think
[5] "Studies have consistently demonstrated links between the helper's high and lower levels of cortisol, a stress hormone. Research also shows that giving and kindness are associated with decreased blood pressure, improved self-esteem, less anxiety and depression, and even a longer life."
URL: https://abcnews.go.com/Health/surprising-health-benefits-kindness-feb-17th-national-random/story?id=97269232
[1] "Practice courtesy: Holding the door and saying please and thank you are easy ways to recognize the feelings and situation of another person. Smile. 2. Offer to return a supermarket cart to..."
URL: https://www.psychologytoday.com/us/blog/changepower/201711/16-easy-random-acts-kindness-practice-today
[2] "When you display kindness, you increase dopamine in the brain, leaving you feeling happier and more energized. So whether you want to perk up a loved one, coworker, acquaintance, total stranger, or yourself, you'll accomplish it all in one random act of goodness. In case you're short on ideas, here are 99 ways you can practice kindness."
URL: https://www.chopra.com/articles/99-simple-ways-to-show-kindness
[3] "Give a hug to someone who needs one. 15. Write a note to someone you care about with the top reasons you love them. 16. If you're in line at the grocery store and have some extra time, let someone else go in front of you. 17. Ask a loved one how their day went, and if they're struggling, find ways to help. 18."
URL: https://www.waterford.org/resources/random-acts-of-kindness-ideas/
[4] "Here are 101 simple acts of kindness to try: Have your kids choose a charity to which they can donate a portion of their allowance. Walk dogs at the animal shelter. Volunteer to sort the stash at a food bank. Serve a meal at a homeless shelter. Hand-draw birthday or holiday cards for nursing home residents."
URL: https://www.care.com/c/101-random-acts-of-kindness-ideas-to-practice/
[5] "Be kind to the earth! Turn off the tap while you brush your teeth, switch to paperless billing, recycle, use energy-efficient light bulbs, use a refillable water bottle, and bring cloth bags to the..."
URL: https://www.rd.com/list/quick-simple-acts-of-kindness/
[1] "It's absolutely free and will do you (and those around you) a world of good! Here are 20 simple ways to be kind and brighten someone's day: 20 Ways to Be Kind Without Spending a Dime 1. Send a handwritten note (or email). This isn't thanks for the gift card. This is an out-of-the-blue note you write to someone who impacted your life." URL: https://www.ramseysolutions.com/budgeting/ways-to-be-kind-without-spending-money [2] "In this paper, researchers analyzed the results from 126 research articles looking at almost 200,000 participants from around the world. The studies they chose all had to meet certain criteria, such as including only adults and reporting good statistical data; some were experiments, where people did a kindness practice to observe its effects, while others just surveyed people about how kind ..." URL: https://greatergood.berkeley.edu/article/item/how_kindness_fits_into_a_happy_life [3] "4. Offer help.
Another easy way to be kind is to offer your help. By handling a difficult task or giving advice on a serious subject, you're easing the burden of another. By being a little creative with your thinking, you'll discover all sorts of ways you can help one another. 5." URL: https://butfirstjoy.com/ways-to-be-kind-to-others/ [4] "An easy way to start is by checking out these 50 simple ways to be kind to others. Ways To Show Kindness At Home. Be a good listener. Listen more than you talk. Smile more. Smiling is contagious and can brighten someone else's day. Don't interrupt people when they are talking. Be patient. Use a kind, gentle voice when speaking to your loved ..." URL: https://lorigeurin.com/50-ways-to-be-kind-to-others/ [5] "It's important to give yourself the option to say no and to give others the same option when requesting help. The second strategy is to make a connection with the recipient of your kindness—for example by taking a colleague out to lunch rather than just giving a gift certificate. The third strategy is to take the initiative to learn about ..." URL: https://greatergood.berkeley.edu/article/item/three_strategies for bringing more kindness in your life.