Love this, it’s such a positive article. I need this, I think we all need it. Happy “Random Acts of Kindness” week!
Geesh, does the world ever need this week.
The global phenomenon that is Random Acts of Kindness week is upon us: February 12-18, 2017.
We as co-workers — nay, citizens — get to extend hands and open our hearts to participate in wonderfully arbitrary acts of kindness all week long.
If the idea itself isn’t enough to motivate you to participate, science tells us that you literally feel good if you engage in kindness.
The Random Acts of Kindness Foundation has culled together a range of research that highlights an astonishing array of kindness-related health benefits.
Here are the top five reasons kindness can actually make you healthier:
1. Kindness fuels energy and esteem
Kindness produces serotonin which generates that feeling of calmness and even helps heal wounds. (Just like a Lionel Richie song!)
In one Berkeley study, almost 50 percent of participants reported feeling stronger and having more energy after helping others, with reports of greater feelings of calmness and enhanced self-esteem also predominant.
2. Kindness makes you happier
A Harvard Study showed that those who were altruistic and gave away money were, overall, the happiest.
And I thought that title was reserved for New England Patriots fans.
3. Kindness is good for your heart
The Random Acts of Kindness Foundation reports:
Witnessing acts of kindness produces oxytocin, occasionally referred to as the ‘love hormone’ which aids in lowering blood pressure and improving our overall heart-health.
Don’t they say love hurts? Turns out the opposite is true!
4. Kindness helps you live longer
Christine Carter, author of Raising Happiness; In Pursuit of Joyful Kids and Happier Parents, writes:
People 55 and older who volunteer for two or more organizations have an impressive 44 percent lower likelihood of dying early, and that’s after sifting out every other contributing factor, including physical health, exercise, gender, habits like smoking, marital status and many more. This is a stronger effect than exercising four times a week or going to church.
Finally, a guilt-free way to skip the gym.
5. Kindness decreases lots of bad stuff
Studies have shown that developing a habit of kindness reduces pain, stress, anxiety, depression, and blood pressure.
Chemistry plays a role once again. (No, not the Ryan Gosling – Emma Stone kind of chemistry).
People who practice kindness as a habit have 23 percent less cortisol (the stress hormone) and more of a chemical called nitric oxide, which dilates blood vessels (thus lowering blood pressure).
So, it’s pretty clear that if we’re kind, kindness is kind to us.
Over the holidays, I shared 31 ideas to inspire you to commit your own random acts of kindness in the workplace .
If you’ve lost that loving feeling since then, here are 12 more ideas. These are some of my favorite suggestions from The City of Kindness, a coalition of organizations working collaboratively to inspire more kindness in the world:
- Put a surprise note or drawing in your spouse’s or kid’s lunch.
- Post a genuine compliment to three people on social media.
- Allow someone into your lane. They’re probably in a rush — just like you.
- Let the person in line behind you at the supermarket go first.
- Compliment your boss for something you admire but have never expressed.
- Write a letter of recommendation for a colleague.
- Forgive someone. And really mean it.
- Strike up a conversation with the person standing alone at a party/work function.
- Listen to a friend having a tough time — without offering advice.
- Put money in an expired parking meter.
- Leave a thank-you note for your mail carrier.
- Don’t gossip.
You can also whip up your own ideas using a kindness generator provided by The Random Acts of Kindness Foundation.
And don’t forget the ultimate act of kindness: Share this article with your friends.
Whether you have occasional worries or full-blown anxiety attacks, deep-breathing is a must for maintaining optimal physical health and emotional well-being.
Deep-breathing is so vital because, in addition to helping you stay calm and avoid knee-jerk reactions, breathing is your best defense against panic attacks. If you’ve ever suffered one, you know how scary the experience can be. Maybe you thought you were having a heart attack, or worse—you may have felt like you were knocking on death’s door.
According to a study published by the Journal of Emergency Medicine, 30 percent of patients who seek treatment at emergency rooms with complaints of chest pain (and no evidence of coronary artery disease) suffer from panic disorder. When we’re stressed out, we tend to over-breathe (rapid, shallow breaths that resemble panting), a culprit in panic reactions, or under-breathe (hold our breath) which can cause dizziness or hyperventilation.
Studies show that deep breathing increases brain functioning, soothes the nervous system, cleanses the lungs, and promotes quality sleep. It’s a win-win, and these three techniques can help you get on the right side of calm.
1. Belly-breathing
Sit with your eyes closed and turn your attention to your breathing. Breathe naturally, preferably through the nostrils, without attempting to control your breath. Be aware of the sensation of the breath as it enters and leaves the nostrils.
Step one: Place one hand on your belly, and the other on your chest. Take a deep breath for a count of four. Hold your breath for a count of three. Exhale for a count of four. The hand on your chest should remain relatively still, while the hand on your belly rises gently upward. Contract your abdominal muscles to exhale, breathing out through your mouth.
Step two: Concentrate on your breath and forget everything else. Your mind may be busy, and you may feel that this exercise is making your mind busier, but the reality is you’re becoming more aware of your mind’s busy state.
Step three: Resist the temptation to follow the different thoughts as they arise, and focus on the sensation of the breath. If you discover that your mind has wandered and is following your thoughts, immediately return it to the breath.
Repeat as many times as necessary until your mind settles on the breath.
2. One Minute Breathing
Start by breathing in and out slowly to become aware of your natural breathing rhythm. Let the breath flow in and out effortlessly, as you prepare your lungs for deeper breaths.
Step one: Inhale for a count of four.
Step two: Hold for a count of seven. (If you feel dizzy, hold for four until you can build up to seven.)
Step three: Exhale for a count of eight.
Repeat four times.
3. Alternate Nostril Breathing
Step one: Use your right thumb to close off your right nostril.
Step two: Inhale slowly through your left nostril.
Step three: Pause for a count of one.
Step four: Now close your left nostril with your ring finger and release your thumb off your right nostril.
Step five: Exhale through your right nostril.
Step six: Now, inhale through your right nostril.
Step seven: Pause for a count of one.
Step eight: Close off your right nostril with your right thumb.
Step nine: Breathe out through your left nostril.
Start slowly with one or two sets and gradually increase the number. Sit quietly for a few moments after you have finished.
Besides developing a wonderful, calming habit, intentional focus on deep-breathing can mean starting your day in a mindful state. Remember, anxiety loathes action, so stay three steps ahead by inhaling the good, and exhaling the bad.