The Ripple Effect of Kindness: How Small Acts Can Transform Both Others and Ourselves
Posted on 12th February 2025 at 17:37
How are you going to mark Monday 17th February?
I expect you’re familiar with that lovely, warm feeling you get when you do something nice for someone else.
Well, there's some fascinating science behind that little glow! Random Acts of Kindness Day on Monday February 17th gives us a great opportunity to dig a bit deeper into this and explore how kindness affects not just the people around us, but our own mental health too.
Photo by Mei-Ling Mirow on Unsplash
When we do something nice for someone else, our brain releases oxytocin (sometimes referred to as the "love hormone" or the “cuddle hormone”), which helps lower blood pressure and inflammation in the body, and also increases feelings of connection and trust (Keltner et al., 2014). At the same time, we get a rather wonderful boost in both serotonin and dopamine levels – these are the body's natural feel-good chemicals that help combat uncomfortable states and emotions such as stress, anxiety, and depression (Wang et al., 2020).
Dr. David Hamilton's research (2017) shows that consistent acts of kindness can significantly reduce levels of cortisol (the stress hormone) by up to 23%. This not only helps us feel more relaxed, but also strengthens our immune system and improves overall mental resilience.
Even imagining ourselves being kind can feel amazing, for example in a hypnotic trance or daydream state. It can be really powerful.
The real magic of kindness, though, lies in its authenticity. The point of Random Acts of Kindness Day is not about WIIFM? (what’s in it for me?); it's about creating that ripple effect of positive change in our families, workplaces, communities. The personal wellness benefits are just the icing on the cake!
Here are some fun and meaningful ways to spread kindness and at the same time naturally create a little ‘feel good’ for you, too:
1. Put together a "Kindness Kit" - keep in your car or bag:
o A few gift cards for coffee shops or bakeries etc
o Spare umbrellas to give away on rainy days
o Granola bars or sealed snacks to share
o Positive note cards to hand out
2. Digital Kindness (perfect for busy days):
o Send a supportive text to someone going through a tough time
o Write a detailed, positive review for a small business
o Share someone's professional achievements on LinkedIn
o Send an unexpected "thinking of you" email to an old friend
3. Community-focused Acts:
o Create a "Free Library" or “Free Garden Produce” box in your neighbourhood
o Donate to a food bank
o Offer to take an elderly neighbour's bins out
o Leave flowers or a small box of fruit on a neighbour's doorstep
o Pay for the person behind you in a drive-through or on the bus
o Clean up litter in your local park (great for getting some fresh air and exercise, too)
4. Workplace Kindness:
o Bring in treats – home-made or otherwise - for colleagues
o Offer to mentor someone less experienced
o Write a detailed appreciation email to a colleague's supervisor
o Keep spare phone chargers to lend out
What others can you think of? They really don’t have to involve you spending money and sometimes just a “that’s a beautiful scarf “ goes a long way.
The Human Givens approach emphasises that meeting our emotional needs, including the need to give and receive attention, is crucial for psychological wellbeing (Griffin & Tyrrell, 2013). When we perform acts of kindness, we're not just helping others - we're fulfilling this basic emotional need within ourselves. It really is win-win.
Research published in the Journal of Social Psychology found that people who performed kind acts for just seven days reported increased happiness levels and reduced symptoms of depression (Rowland & Curry, 2019). The study showed that the size of the kind act was not important, what really made the difference was the intention and regularity of kindness.
A groundbreaking study by Klimecki et al. (2019) used fMRI scans to show that when people engage in acts of kindness, it activates the areas of the brain associated with reward and pleasure - the same areas that light up when we eat chocolate or receive money (yes, dopamine again)!
As we celebrate Random Acts of Kindness Day on 17th, remember that even a tiny act of kindness creates a ripple effect that extends far beyond the immediate moment. Cast your eye back over the list of suggestions above and ask yourself: how would it make you feel if someone did one of those things for you? How likely would you then be to show an act of kindness to someone else?
By choosing kindness, we're not just making someone's day better - we're contributing to a more compassionate world while naturally boosting our own mental health.
So next time you're feeling stressed, anxious, or down, try shifting your focus to helping others. Not because it will make you feel better (though it will!), but because every act of kindness, no matter how small, makes our world a little bit brighter for everyone.
Why not make each day a Random Act of Kindness Day?
What acts of kindness would you like to try on Monday, and how can you turn this into a daily habit?.
References
Griffin, J., & Tyrrell, I. (2013). Human Givens: The new approach to emotional health and clear thinking. HG Publishing.
Hamilton, D. (2017). The Five Side Effects of Kindness: This Book Will Make You Feel Better, Be Happier & Live Longer. Hay House UK.
Keltner, D., Kogan, A., Piff, P. K., & Saturn, S. R. (2014). The sociophysiology of compassion. Journal of Internal Medicine, 275(1), 132-148.
Klimecki, O. M., Leiberg, S., Ricard, M., & Singer, T. (2019). Differential pattern of functional brain plasticity after compassion and empathy training. Social Cognitive and Affective Neuroscience, 14(1), 27-39.
Rowland, L., & Curry, O. S. (2019). A range of kindness activities boost happiness. The Journal of Social Psychology, 159(3), 340-343.
Wang, J., Mann, F., Lloyd-Evans, B., Ma, R., & Johnson, S. (2020). Associations between loneliness and perceived social support and outcomes of mental health problems: A systematic review. BMC Psychiatry, 20(1), 1-16.
Note: For specific mental health concerns, always consult with a qualified healthcare professional who can provide tailored guidance and support.
Share this post: