The maxim “Do Unto Others” holds secrets far beyond the
Golden Rule. Demonstrating kindness has actually been shown
to create a number of benefits, including happier lives,
reduced stress and healthier bodies.
In a study , Kathleen Lawler of the University of Tennessee and Rachel Piferi of Johns Hopkins University reported lowered blood pressure in people who gave social support to others. “Participants with a higher tendency to give social support reported receiving greater social support, greater self-efficacy and self-esteem, less depression and less stress.”
In addition, the body reacts to kindness chemically by
elevating its
endogenous opioids that in turn create elevated levels of
dopamine in the brain that create a natural high. The
oxytocin we produce when socially bonding also reduces
inflammation in our cardiovascular system, slowing aging and
generating stronger heart health.
To fully enjoy the benefits, here are eight ways to add
kindness to your daily life.
1. Decide to be kind.
Each morning, tell yourself that you will focus on being
kind. Set your mind and body toward that goal and it will
soon become a habit.
2. Increase your awareness.
Start noticing kindness; it’s all around you, if you just
look for it. Many of us go through our days with our heads
down (often buried in our electronic devices). Raise your
awareness level of others around you and you will begin to
notice the kindness of others.
Related: A Business Owner's Act of Kindness Inspires the
Internet, Sparks Larger Campaign
3. Be appreciative.
If someone shows you a kindness, no matter how small,
appreciate it. Instead of brushing it off or saying “you
didn’t have to do that,” simply say “thank you.” The act of
giving provides immense pleasure, so don’t minimize the other
person’s enjoyment of their decision to be kind to you.
4. Look for opportunities to be kind.
Something as simple as a compliment or paying attention in a
conversation are kind gestures. So are volunteering to help
someone in need. Some people channel their kindness efforts
into charitable causes; others make it a point to perform at
least one act of kindness every day as they progress through
the day. Choose the goodwill channel that makes you feel
good.
Related: Don't Be Remembered for Forgetting Your Manners
5. Smile.
Smiling not only creates good feelings within yourself, it
cheers others. Be sure to give a true smile, and not a fake
one. One of the best ways to make your smile more genuine and
real comes from researcher Andrew Newberg: “We just asked a
person, before they engage in a conversation with someone
else to visualize someone they deeply love, or recall an
event that brought them deep satisfaction and joy.”
6. Be kind to yourself.
We’re often too hard on ourselves, and we don’t need to be.
You, too, deserve the kindness you may only reserve for those
around you. Treat your mind by giving yourself a break, and
your body with healthy delights like a massage.
7. Be kind to the people closest to you.
So often we take for granted the people who are closest to
us, snapping at them, or not truly listening. Whenever you
lose your temper, apologize immediately. Forgive and make
amends with those you haven’t spoken to in years. At least
you will feel lighter knowing you did the right thing. Start
to notice how your kindness can make others glow with
affection toward you and notice how your indifference can
create distance.
Related: It Really Does Pay to Be Nice -- Growing Research
Links Friendship and Success
8. Keep a kindness journal.
At the end of the day, reflect on all the kindnesses you’ve
shared and those you’ve received. Jot them down in a journal.
You might be surprised just how many times you made an
effort. As an additional exercise, write down those missed
opportunities where you could have been kind—or kinder.
Kindness is contagious and that little act of graciousness
you provide to someone else will most likely spread to others
in a “pay it forward” way.
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