Acts of Kindness: Are you a Raktivist?
The phrase “random acts of kindness” (RAK) is relatively well known over the world. A raktivist is what the Random Acts of Kindness Foundation calls an Act of Kindness Activist.
A Random Act of Kindness is simply doing something for someone else, without them asking, and without expecting something in return. We can all agree that this is a marvellous thing to do and altruism has long been praised as morally right. However, a large body of research has now established a link between kindness and wellbeing, showing kindness interventions effective in improving wellbeing.
Random acts of kindness, ranging from small to large gestures, not only benefit the receiver, but also the giver. In fact, some studies have found, the giver receives a greater benefit to their wellbeing than the receiver!
We come from a long line of co-operative ancestors
Humans have evolved from a long line of primates, who have been living in social groups for over 50 million years. Group living provides opportunities and benefits to those who co-orporate, and natural selection favours those who do. As social animals, humans possess a range of psychological mechanisms that motivate us to help others, and we gain satisfaction from doing so.
What are the Benefits?
Acts of kindness contribute to our wellbeing by satisfying our deep need to feel competent, autonomous and connected.
Performing acts of kindness releases dopamine, oxytocin and serotonin in our brains, which support mental health by reducing stress, depression and anxiety, improving mood, and boosting energy, and supporting physical health by reducing blood pressure and inflammation and protecting heart health.
Acts of kindness find their way into the chemistry and structure of our brain. If kindness becomes a habit, we can significantly alter the wiring of our brain, making new neural connections and strengthening existing ones, making kindness a more automated process, requiring less conscious effort and increasing potential for the “Ripple Effect”
What is the “Ripple Effect”?
Acts of kindness can trigger an upward spiral of happiness and wellbeing. When you show kindness, it reinforces prosocial behaviour to yourself and to others, triggering positive emotions and reducing negative emotions, making it more likely that more acts of kindness will be shown. You can start an upward spiral, or kindness ripple effect, through formal or informal acts of kindness.
Ways to show kindness
The wonderful thing about kindness is that there are no rules. It is free, versatile, accessible to everyone, and universally understood.
If you have the capacity, you might volunteer to a local community group, making use of your skillset or interest areas for the benefit of others. Alternatively, schedule a regular activity to your routine such as buying a stranger a coffee, or making positive comments on social media. However, simpler, daily acts such as paying a compliment, offering your seat on a bus, or opening a door for someone, have the potential for a larger positive effect on wellbeing as the element of novelty increases the positive effect of these gestures.
Taking the “Act’ out of “Act of Kindness”
An even more fantastic feature of this intervention for wellbeing, is that you can benefit just as much from witnessing an act of kindness as performing it yourself. Furthermore, simply recalling the act, performed by you or someone else, triggers the same chemical release to foster wellbeing! In this way, a simple act of kindness, that may take a couple of seconds, can have lasting effects, on many people, for weeks afterwards!
Self-kindness or Kindness to Others?
If you are feeling down, you might be inclined to treat yourself to a shopping trip or a massage. Research shows that unlike acts of kindness to others, self-kindness does not lead to more positive emotions, decreased negative emotions or improvement in wellbeing.
This is not to be confused with ‘self-compassion’, which involves extending kindness and understanding to oneself, rather than harsh judgement and self criticism.
So, although it may be counter-intuitive, the next time you are feeling low, try extending some kindness to others and observe the effects on your emotion and mood.
Be the Change you Want to see in the World
“Who you are is measured by how you treat others”
How Often and how Much?
Performing kindness activities for 7 days has been shown to increase happiness and wellbeing. Additionally, the more kindness activities that one does, the greater the effect. In short, the more, the better!
The size of the gesture does not matter, nor does the relationship you have with the recipient. Showing kindness to a family member, friend or stranger, all have equally positive effects.
The Random Acts of Kindness foundation offers ideas, inspiration, posters, videos, quotes, calendars, and printables, centered on random acts of kindness. They offer a 10 day challenge you can commit to with your family and friends.
Commit to performing at least one act of kindness every day for a week, taking notice of your emotions and sense of wellbeing throughout. You will add positive energy to those around you, as well as improve your physical, mental and emotional wellbeing. You may even trigger a Kindness Ripple!
“My religion is simple. My religion is kindness.”
References
Anik, L., Aknin, L. B., Norton, M. I., & Dunn, E. W. (2009). Feeling good about giving: The benefits (and costs) of self-interested charitable behavior. Harvard Business School Marketing Unit Working Paper, (10-012).
Buchanan, K. E., & Bardi, A. (2010). Acts of Kindness and Acts of Novelty Affect Life Satisfaction. The Journal of Social Psychology, 150(3), 235–237.
Chancellor, J., Margolis, S., Jacobs Bao, K., & Lyubomirsky, S. (2018). Everyday prosociality in the workplace: The reinforcing benefits of giving, getting, and glimpsing. Emotion, 18(4), 507
Curry, O. S., Rowland, L. A., Van Lissa, C. J., Zlotowitz, S., McAlaney, J., & Whitehouse, H. (2018). Happy to help? A systematic review and meta-analysis of the effects of performing acts of kindness on the well-being of the actor. Journal of Experimental Social Psychology, 76, 320-329.
Ko, K., Margolis, S., Revord, J., & Lyubomirsky, S. (2019). Comparing the effects of performing and recalling acts of kindness. The Journal of Positive Psychology, 16(1), 73–81
Mathers, N. (2016). Compassion and the science of kindness: Harvard Davis Lecture 2015. British Journal of General Practice, 66(648), e525-e527.
Nelson, S. K., Layous, K., Cole, S. W., & Lyubomirsky, S. (2016). Do unto others or treat yourself? The effects of prosocial and self-focused behavior on psychological flourishing. Emotion, 16(6), 850.
Paviglianiti, N. C. (2015). The Butterfly Effect: A Legacy Through Kindness. Youth Engagement in Health Promotion, 1(1).
Rowland, L. (2018). Kindness: Society’s golden chain. The Psychologist, 31, 30-35.
Rowland, L., & Curry, O. S. (2019). A range of kindness activities boost happiness. The Journal of social psychology, 159(3), 340-343
Shultz, S., Opie, C., & Atkinson, Q. D. (2011). Stepwise evolution of stable sociality in primates. Nature, 479(7372), 219-222.
