Monday Matters: The benefits of engaging in small acts of kindness, plus some RAK ideas for you to try this week

Most of us are familiar with the abbreviation RAK i.e. Random Acts of Kindness and are likely to have given or received one or more of these over the course of the year. Kindness from another, whether they’re a complete stranger, an acquaintance or someone much closer has the potential to brighten our day, make us feel good inside, change our mindset, and even restore our faith in humanity. But, as well as this, research shows that helping others is wonderful for our mental health and wellbeing, so it has huge benefits for the giver too. Today, I thought I’d discuss some of the benefits of doing things for others and also list a few easy and low cost RAK ideas that you might like to give a try.

Releases positive ‘feel good’ chemicals

Acts of kindness towards others has been scientifically studied and the research shows that not only do they have the potential to make the recipient feel warm and fuzzy inside, they also release dopamine, serotonin and oxytocin (feel good hormones) in the giver, creating feelings of euphoria which have been described as a ‘helpers high’.

Reduces stress levels

On the subject of feel good chemicals, the release of oxytocin (sometimes referred to as the love hormone) has also been shown to counteract the production of stress hormones like cortisol. As well as creating calm, lower stress levels can also help with physical ailments that are often precipitated or aggravated by stress such as headaches, back pain, neckache, stomach complaints, poor immunity, low energy levels and fatigue, sleeplessness or insomnia.

Increases positive emotions and mood

On a similar theme, small acts of kindness towards others can brighten our mood and make us feel much more positive in general. When we regularly engage in good deeds, it increases positive emotions in us such as contentment, happiness and joy. It can also boost our self-esteem and generally make us feel more optimistic.

Reduces negative emotions

In addition, with being filled with positivity will naturally reduce negative emotions and feelings such as anger, sadness, anxiety, depression, discontent and loneliness. Obviously, it’s normal to feel some of the above at times, but kindness towards others can help to put you in a positive frame of mind and stop negativity from taking over.

Creates a chain reaction

When the recipient of your RAK experiences the feelings of happiness it creates, it’s likely to inspire them to do something kind for someone else and this kindness can then be paid forward, creating a chain reaction. Here’s a video you might like to watch which shows a kindness being paid forward – yes, it’s not necessarily a true to real life situation, but I think it provides a heartwarming illustration.

Creates a real sense of belonging and reduces feelings of isolation

Finally, being kind towards our partner, children, other family members, work colleagues, neighbours and even strangers helps us to feel a deep social connection and trust in others. This can lead to better relationships and the belief that we are a key part of the workplace and local community. It can also reduce feelings of social isolation and loneliness in ourselves and the individuals who receive our kind acts.

Some RAK to try today

Some of the RAKs involve a small financial outlay, but there are also many free ideas too. I’ve tried to include a wide mix of suggestions, so hopefully there’s something there for all of my readers.

• feed the birds in your garden or local park (please avoid giving bread to ducks though as it isn’t healthy for them)
• buy a treat for your pet and watch them enjoy it
• hold the door open for someone
• help a person who is carrying a heavy load
• buy a bunch of flowers for someone who’s having a hard time
• thank your server for being attentive when out for a meal
• go for a nature walk and say ‘good morning’ or offer a friendly ‘hello’ and a smile to everyone you meet
• donate some unused items to charity
• compliment someone on their choice of outfit or accessories for the day
• leave a surprise somewhere for a friend, family member or complete stranger to find e.g. put a post it note in your child’s school lunchbox saying ‘I love you’ or ‘I hope you’re having a nice day’, paint a pebble with a bright rainbow and leave it at the base of a tree in the woods, hide your partner’s favourite chocolate bar in their bag etc.
• if someone is popping out for lunch and it’s raining, lend them your umbrella
• put an item or two in a food bank
• let someone who has a small number of items go before you in the supermarket
• show your appreciation for a fitness instructor whose classes you particularly enjoy
• offer to get groceries for an elderly neighbour or someone who is sick
• donate old magazines to be put in a waiting room e.g. at a doctor’s or dental surgery
• bake cookies for your work colleagues
• if someone is new to your gym class, your place of work or somewhere else you go regularly, find opportunities to get to know them and ask them how they’re finding things
• when out and about for the day somewhere, offer to take a photograph for an individual, couple or family so that they can all be in the shot
• create a wildlife friendly area in your garden, for example, by scattering wildflower seeds, putting up a bug hotel or allowing leaves to pile up in a corner
• write a list of things you love about your partner, child, friend or work colleague and share it with them
• leave a nice comment on a blog post, YouTube video or picture shared on Instagram
• leave a positive review for a small business who have given particularly good service
• give a book to a friend you think might enjoy it
• send a surprise gift in the post to a loved one
• donate to your favourite charity
• offer some helpful advice to a member of an online group you belong to
• let someone out in front of you when driving in heavy traffic
• call or text a friend you haven’t spoken to in a while
• send an interesting online article to a friend or family member you think might benefit from or enjoy it
• offer a lift to someone
• write a summary about a place you’ve visited on TripAdvisor so that other potential similar visitors know what to expect if they go
• message an author to say how much you enjoyed their first / latest book
• post a good news story on social media
• make a self care package to give to someone you think would benefit from it
• take part in a community litter pick
• stop and take time to talk to a neighbour – even if you’re super busy!
• give up your seat on public transport to someone who needs it more than you
• volunteer your time for example, to walk a neighbour’s dog, to do some babysitting for a friend of family member, to go to the shops for someone, to help teach someone a skill such as reading, knitting, sewing, crochet or computing

Final words…

As you go about your day today, try to think of at least one way you can make a difference to someone. It doesn’t matter how small your gesture of kindness is or whether it is costly (financially or time wise) or not. One you get started with offering random acts of kindness, you’ll find that more and more opportunities and ideas will present themselves, making it easier and easier by the day.

After giving or receiving a RAK, why not do a short amount of journalling about it in a notebook to explore the positive effects it has had. Alternatively, you could create a short post about it on Facebook, explaining how you felt afterwards and celebrating kindness towards others. You might even prompt someone else to think about what they could do to help another person in their life.