The Profound Impact of Deliberate Acts of Kindness

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Throughout history, kindness has been a virtue that all people can appreciate. As Mark Twain said,

“Kindness is the language the blind can see and the deaf can hear.”

The Evolution of Researching Kindness

Between 1900 and 1980, only 35 papers touched on kindness in psychology journals, leaving it largely unexplored. In the past decade, over 1,000 papers have explored its nuances. Science now recognizes the significance of this behavior on the human experience, specifically the impact and benefits of deliberate acts of kindness.

Understanding Deliberate Acts of Kindness

What is a deliberate act of kindness? It is any type of behavior marked by generosity, consideration, or concern for others without expecting anything in return. These are any small, intentional actions we take to help another. The list of ways that we can be deliberately kind is endless.

Smile at a stranger, say good morning, offer your assistance, thank a coworker, give up your seat, allow someone to merge in traffic, listen with empathy, or give someone a genuine compliment. For example, I recently told the woman behind the counter of a go-to lunch spot that she "had a great vibe." She responded with a huge smile, thanked me, and told me what I said really meant a lot. Remember, this is not meant to be complicated. Simple, intentional acts of kindness yield the same benefits as large-scale ones.

Health Impact of Kindness

The benefits of these acts of kindness are remarkable. They include reduced stress, better mood, lower blood pressure, greater sense of well-being, and reduced pain and inflammation. In a recent study, 159 adults were split into groups and tasked with performing acts of kindness for four weeks in different ways: towards specific individuals, the general world, or themselves. Only the group that directed kindness towards specific people exhibited reduced inflammation markers.

Domino Effect: Acts of Kindness Are Contagious

Deliberate acts of kindness also have a profound impact on the individual we express it. We will experience stronger social connections, fewer feelings of loneliness, and a greater desire to commit acts of kindness ourselves. In a University of Cambridge study with 111 individuals in a corporate setting, participants were designated as "givers," "receivers," or "controls." Givers performed five acts of kindness for receivers over four weeks. Two months later, givers showed decreased depression levels and increased job and life satisfaction. Remarkably, receivers, inspired by the givers' acts, significantly boosted their giving by 278 percent over time.

What's Stopping Us?

Why don't we practice kindness more often if it benefits ourselves and others? Research sheds light on this question. Studies, like one conducted by Nicholas Epley, Ph.D. at the University of Chicago, reveal that people have a tendency to underestimate the impact of our kind gestures. For instance, participants in an experiment predicting reactions to gratitude letters often anticipated the receivers feeling awkward, contrary to the actual outcome. This tendency deters some people from engaging in kind acts that will significantly enhance their and others' well-being.

Conclusion

Deliberate acts of kindness wield profound influence, offering immense health benefits and fostering stronger social connections. Yet, our tendency to underestimate the impact of these gestures actively hinders our potential for widespread well-being. When we commit to keeping our acts of kindness simple yet intentional, we can overcome those obstacles. It will make us, and those receiving our kindness, feel great. It is not hard to do. Let's do more of that.