The Mental Health Benefits of Simple Acts of Kindness
The Mental Health Benefits of Simple Acts of Kindness
Have you heard of the Butterfly Effect? It's a physics theory often used in popular culture to describe how small actions can have significant outcomes. So, how does this apply to simple acts of kindness? Because one simple, random act can make a massive difference.
So, what do small acts of kindness look like? Leaving food for someone who is hungry. Collecting rubbish by the side of the road or on the beach. Helping an elder down the stairs or opening a door. These simple acts of kindness only take a few minutes and can be easily incorporated into your day-to-day life. While these small acts may not seem significant, they can make all the difference to someone on the receiving end—with some serious mental health benefits for you as well.
Research on mental health finds there are many reasons acts of kindness are good for both the giver and the recipient and that performing random acts of kindness may help reduce symptoms of anxiety and depression. In a study from the University of Ohio, researchers assigned people with elevated symptoms of anxiety or depression to engage in random acts of kindness. The authors found these participants exhibited better social connection than the control group and that "Acts of kindness may more effectively improve social connection and related dimensions of well-being than prevailing cognitive behavioural therapy techniques."
Those are pretty impressive findings! Essentially, when we participate in random acts of kindness, we divert our attention away from our own depression and anxiety and focus on helping others and creating happiness instead.
As Shawn Achor, author of The Happiness Advantage: The Seven Principles of Positive Psychology That Fuel Success and Performance at Work, says, "Each one of us is like that butterfly in the Butterfly Effect. And each tiny move toward a more positive mindset can send ripples of positivity through our organisations, our families and our communities."
Wouldn't you like to spread a little kindness while increasing happiness and self-esteem?
Everyday acts of kindness not only boost your mood, reduce stress, and possibly alleviate symptoms of depression or anxiety, but these good deeds can even improve your physical health. In addition, what seems like a small gesture could have a greater impact than you think.
Research also shows that acts of kindness are contagious, as those who receive them are more likely to be generous themselves.
With that in mind, we've rounded some meaningful gestures you can start doing today.
Top 10 Simple Acts of Kindness
Spreading simple acts of kindness everywhere you go makes the world a much nicer place. You have within you the power to change the world one small act at a time!
Check-in and reach out
Make time to check-in with friends, family, colleagues and neighbours to see how they're doing. You could invite different friends to host a game night or have people over for a potluck dinner. Make a point to get to know new people in your community. A simple hello goes a long way, and starting the conversation can be the first step in helping someone. Perhaps you live near someone who might appreciate some help with shopping, running errands or even taking the dog for a walk. Reach out – you never know how much it could help both of you.
Send a handwritten note
When was the last time you wrote a note or a letter to someone? For most of us in the digital age… it's been a while. Well, it's time to find your special pen and get creative. Writing a letter or card shows you care enough to go to the extra effort rather than a quick voicemail or text.
Do you remember how good it feels when you open the mail and find someone has sent you a special card? It's the best! So the next time you're thinking of someone and want to put a smile on their face, send them something thoughtful by snail mail instead of email.
Donate your time
If you have some extra time in your daily schedule, try volunteering with a local organisation that interests you. Volunteer-led local support is a desperately needed lifeline for many people in local communities. You could help sort donations at a local food bank, volunteer at your local hospital, or visit the elderly at care homes.
For most non-profits, there's always a need for more hands to help out. Maybe you could help out at a centre that teaches English, or perhaps you have amazing IT skills and can troubleshoot tech-related issues. Donating your time shouldn't feel like "work"; it should make you feel good about helping others.
Show you care with cooking
We all love food, and cooking or baking can be incredibly therapeutic. It encourages creativity and provides an excuse to switch off for a little while. Why not show someone your appreciation by baking them your favourite cake or cooking them dinner and dropping it off? It's a great way to bring people together.
Foster a pet or spend time at your local animal shelter
Shelters are almost always looking for animal-loving volunteers to help out in a variety of ways. From cleaning kennels, walking dogs, and playing with cats to fostering a puppy or caring for an elderly cat, this is an excellent opportunity to make a difference in your community. Playing with and socialising animals gives them a higher chance of adoption, plus you'll have fun doing it!
Be kind to the environment
Spending time outside and enjoying all that nature offers can be very therapeutic as it substantially affects our physical and mental well-being. But we can also help look after our environment by helping out in our local communities and getting involved with activities such as a tree-planting initiative or arranging a clean-up challenge.
Start a Fundraiser
Why not organise some fundraising at your school or workplace? You can also get kids involved with something small, like a neighbourhood bake sale. Or take on a fundraising challenge and raise some money to support your favourite charity.
Pay it forward
We've all heard of this by now, but have you actually tried it? There's nothing like the feeling of ordering a coffee and having the barista say, "Oh, yours is already paid for." Often, the giver has quietly left the space in order to remain anonymous.
Another way to "pay it forward" is to let someone else go in front of you in the checkout line. That mother who has her hands full with little kids? The older woman struggling with the cart? Once we start looking around, it's easy to find ways to make life just a little easier for someone else.
Say one nice thing to someone every day
This is a great way to challenge yourself with words of kindness. That woman with the killer shoes? Tell her how much you love them! Is your co-worker doing a good job? Say so (maybe with a written note!). Missing your parents or siblings—pick up the phone for a video chat and let them know. It's easy to think kindly, but it's so much better to tell others. Don't keep those compliments tucked away. Share them!
Be kind to yourself
This may not be a concept that comes naturally to many of us but taking a bit of time out of each day for some self-care might be the best thing you could do for your own well-being. Maybe it's reading a magazine or sitting quietly in the garden. It could be having a hot bath or taking a detour through a park on your walk home.
If you've gone the extra mile at work or at home or simply uplifted a colleague or loved one facing a tough time, take pride in that and give yourself a pat on the back. These actions, big or small, greatly enhance your well-being and that of those around you.
Simple acts of kindness can:
Make you feel happier, more confident, more resilient and empowered.
Increase your level of self-worth.
Reduce stress and anxiety levels, as well as lessen depressive symptoms.
Help your energy levels to rise.
Once you start practising small gestures of kindness, you'll be surprised at what a difference they can make to someone and how good they make you feel
At The Place Retreats, kindness and maintaining good mental health are at the centre of our core values. We believe in supporting others, recognising the good of every being, and making a difference in and around our community, each other, and ourselves. It's the small things in life that can end up making a big difference. There's always an opportunity to be a helper and give a random act of kindness. Remember, doing good does you good.
If you’d like more information on how our individual, couples or family mental health retreats can help you, reach out to us to schedule a free 15-minute consultation with a member of our team. We'd love to hear from you!
