Being considerate, helpful and thoughtful are the core qualities of kindness. People who have these qualities improve the lives of those around them and, in general, enjoy better health due to the biological changes that occur while being kind. Studies indicate that simply witnessing acts of kindness can have positive side effects. Kindness can increase self-esteem, empathy and compassion, and improve mood. Kindness can increase your sense of connectivity with others, which can directly impact loneliness, improve low mood and enhance relationships in general.
Physiologically, kindness can positively change your brain. Being kind boosts serotonin and dopamine, which are neurotransmitters in the brain that give you feelings of satisfaction and well-being and cause the pleasure/reward centers in your brain to light up. Endorphins, which are your body’s natural pain killer, also can be released.
“What studies have shown is that when we are either thinking about kind acts or witnessing kind acts or engaging in acts of kindness to other people, there are several biochemical changes that happen in our brain,” says Dr. Bhawani Ballamudi, SSM Health child psychiatrist. “One of the most important things that happens is that it releases oxytocin, a neurotransmitter that’s been studied extensively for its role in promoting a sense of bonding.”
“Research shows that kindness can be cardioprotective. It can decrease blood pressure and cortisol, a stress hormone, which directly impacts stress levels. Oxytocin releases nitric oxide. Nitric oxide dilates your blood vessels and thereby reduces your blood pressure and improves heart health,” says Dr. Ballamudi.
“There’s also research looking at oxytocin and its effects on reducing inflammation. Reducing inflammation, in some ways, protects you from some chronic diseases like obesity, diabetes and cancer and that leads to overall better health and overall longevity.”
Dr. Ballamudi says it’s important to teach children, while they are young, how to be kind. She encourages volunteering with your kids so they can have the experience of feeling good when doing things for other people. It’s equally important, she says, to learn and practice self-kindness.
“It is very important to be kind to yourself because we are all living in a highly competitive society and we’re constantly comparing ourselves to others and putting ourselves down,” she says. “We often engage in negative self-talk and that leads to negative feelings, negative emotions. This in turn can lead to anxiety and depression."
She advocates using the "good neighbor rule" when it comes to self-kindness.
"Treat yourself as if you would treat your neighbor, with kindness, respect and love. If you wouldn't say it to your good neighbor, do not say it to yourself."
If you are looking for daily kindness ideas, check out the Random Act of Kindness Foundation. The organization focuses on making kindness "the norm" and offers ideas on how to show kindness at home, work, school, and in your community.
