Want to be happier? It starts with kindness
by Danielle Winston
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“A single act of kindness throws out roots in all directions, and the roots spring up and make new trees.”
—Amelia Earhart
Happiness may seem elusive. Like luck, it might appear out of your control. Surprisingly though, the inner workings behind joy are brought about by practical behaviors. For instance, research studies from the National Library of Medicine found that happiness and kindness are linked.
How does it work? According to Babita Spinelli, a licensed psychotherapist and certified life coach, kindness alters your brain chemistry in a positive way. It boosts the release of feel-good chemicals dopamine and serotonin, which are associated with your internal reward system and pleasure center. Meanwhile, it decreases stress and cortisol levels. Along with calming energy, kindness also nurtures emotional connections and relationships. This leads to “higher self-esteem and a sense of belonging” that helps “fend off feelings of loneliness and depression by creating a positive feedback loop of goodwill,” adds Spinelli.
For ways to grow your capacity for kindness with just a click, start here:
Ted Talk: “The Power of Kindness” with Raegan Hill
“Stress weakens the immune system, while kindness boosts it,” says Hill in this talk. Hill takes an optimistic view of human behavior and believes “kindness is both teachable and contagious.” This enlightening speech details the science behind why kindness can change lives, as well as the importance of self-acceptance and much more. And this perspective on kindness from a young adult feels both refreshing and promising.
Join Yoga with Adriene for a blissful hatha session centered around gratitude. It’s a chance to nurture your body and mind with a moving meditation that merges thankfulness, breath, and asana practice. Research shows gratitude is similar to kindness in its relationship to happiness. Spinelli explains that being thankful helps you appreciate what you've been given and shift from a micro level of negative thoughts to a big-picture perspective of the existing good.
Take yourself to Paris for free — mentally that is — with a virtual tour of what’s arguably the most spectacular museum in the world. Choose from 480,000 digitized works, including Leonardo da Vinci’s Mona Lisa and Alexandros of Anitoch’s Venus de Milo. The experience of viewing art helps build empathy, which is a crucial component of kindness. It works by encouraging “us to experience the emotions and perspectives of other people past and present, including those of the artist,” according to Karleen Gardner, Director of Learning Innovation and the Center for Empathy & the Visual Arts at the Minneapolis Institute of Art.
Founded by psychotherapist Dr. Elaine Beaumont and clinical psychologist Dr. Chris Irons, this insightful app/course focuses on integrating new habits into your life that expand consciousness and your ability to extend compassion to yourself. According to Spinelli, practicing self-compassion challenges your inner critic by helping you become emotionally flexible, which naturally boosts confidence. And when you love yourself, you feel more empathy toward others.
Light some lavender-scented candles and unwind while listening to this mind-expanding audio meditation brought to you by Mindful.org and master meditation expert, retired professor, and best-selling author Jon Kabat-Zinn. This must-listen track connects self-compassion with your behavior toward others. Prepare to open your heart in favor of a softer outlook on life.
Since looking at art can cultivate empathy, viewing paintings where subjects are engaged in warm and loving behaviors can help to normalize those expressions of care. Christine Riding, curator of British paintings at The National Gallery in London, merges art and kindness with a selection of works that embody the generosity of the human spirit. According to Spinelli, while it may take time to develop, empathy is an important life skill that can strengthen emotional intelligence and help you bond with others.
Free “kindfulness” online course
Offered by Awake Academy, this insightful course explores three “kindfulness” practices and is taught by experts in the field — including Dr. James R. Doty of Stanford University, Center for Compassion and Altruism Research and Education. The teachings include meditations and revolve around building emotional resilience, clarity, and mindfulness.
Aiming to “make the world a better place, one small kind act at a time,” BeKind offers a fun and lighthearted approach to building community. This app makes it simple to share with friends, track your good deeds, and read uplifting stories to keep you motivated. You can streamline your actions and ideas here while discovering creative ways to give back.
This innovative concept, developed by co-hosts Krystal Aziz and Tim Evans, brings good-listening vibes every episode, each one shedding light on a nonprofit. It's a chance to learn about each cause and how they make a positive difference. Meanwhile, if you’re feeling inspired, reach out to the organization of your choice and get involved.
Once you set an intention to widen your kindness canvas, you’ll begin to notice infinite ways to put good out into the world.
Take time to empathize with a friend.
Open the door for a stranger.
Speak lovingly to yourself.
But keep in mind this tricky bit: now that you’re aware of countless reasons to be kind, forget everything. That’s right. True kindness deserves an element of selflessness. When you embody a compassionate spirit, happiness becomes active. Instead of being attached to the outcome, think in terms of enjoying the journey.
And experience the beauty of each moment.