By Reina Hasting
On a recent trip, a rare thing happened. I was thrown off my routine and left my purse on the plane. I didn’t realize it until 40 minutes later. It had my entire identity, but I felt it would be OK because I believe there are more good people in the world than bad, and I was proven right. My purse did appear, and I was able to continue with my travels. I was grateful for everyone’s effort in helping and, most importantly, their kindness.
It can sometimes feel like the world isn’t so kind, but if we make it a point to look for kindness, we can find the opposite is true. We can find acts of kindness on the news, online, in person, at work, at the store or walking down the street every day. Many people help make the world a better place through acts of kindness, contributing to a better state of well-being for others and themselves without even realizing it.
Let’s look at some of the science behind kindness.
A study published in the Journal of Positive Psychology from Ohio State University involved 122 participants with moderate to severe symptoms of anxiety, stress and depression. The participants were split into three groups: one planned social activities, one practiced cognitive reappraisal techniques, and the third conducted acts of kindness. After the 10-week study, results showed that although all three groups experienced improvement, the group engaging in acts of kindness reported an enhanced sense of social connectedness and a greater reduction in anxiety, stress and depression.
Another study published in the National Library of Medicine involved 99 adolescents whose depressive symptoms were assessed. The participants then reported on their prosocial behaviors toward friends and romantic partners and their mood for 10 days. The study found that daily prosocial activities, like acts of kindness and helping behaviors, were associated with improved mood in adolescents specifically among those with depressive symptoms.
A meta-analysis of 27 experimental studies conducted by researchers from KindLab at Kindness.org found that performing acts of kindness boosts happiness and well-being.
These studies and others I’ve read share much of the same results — that doing random acts of kindness has been shown to help alleviate anxiety, stress and depression. Hormones, like serotonin, are released during these acts, causing a natural mood booster.
It’s beneficial to everyone to incorporate acts of kindness into our daily lives, so let’s make kindness the norm. If you visit randomactsofkindness.org, you will find great information and ideas on daily incorporating kindness. Some suggestions are:
Challenge yourself only to write positive comments online. Even if we disagree with someone, we can still be kind.
Share an uplifting song on social media. Think of a song that motivates and uplifts you and share the link.
Visit a senior home and deliver a kind surprise. Your presence works, too. Sometimes, people just want to share their stories and be heard.
Take time to play a game with a child in your life. This can create a fond memory they never forget.
Let somebody merge while in traffic. You never know what could be happening in another person’s life. Letting someone merge is just seconds of your time.
Volunteer. It doesn’t have to be at a food bank or shelter; it can be simple, like going first at something or doing something that needs to be done without being asked.
Finally, try to have fun and laugh when you can. It releases feel-good chemicals. It’s one of my go-to tools for feeling better; smiling is, too. People will smile back, and it feels good on both the giving and receiving ends. Each one of us is unique, but kindness is universal. We can all understand that language, so let’s share it.
Reina Hasting is the program manager of the Supplemental Nutrition Assistance Program Education (SNAP-Ed), administered by the University of Alaska Fairbanks Cooperative Extension Service in cooperation with the USDA. Contact her at rhhasting@alaska.edu or 907-474-2437.
