benefits of kindness essay

Essay on Kindness

500 words essay on kindness.

The world we live in today has been through a lot of things from world wars to epidemics, but one thing which remained constant throughout was resilience and kindness. Moreover, it was the spirit to fight back and help out each other. Kindness must be an essential and universal quality to make the world a better place. Through an essay on kindness, we will go through it in detail.

Importance of Kindness

Kindness towards nature, animals and other people has the ability to transform the world and make it a beautiful place for living. But, it is also important to remember that kindness towards you is also essential for personal growth.

Kindness is basically being polite, compassionate and thoughtful. Every religion and faith teaches its followers to be kind. Most importantly, kindness must not limit to humans but also to every living creature.

Even nature has its own way of showing kindness. For instance, the trees grow fruits for us and provide us with shade. One must not see kindness as a core value but as a fundamental behavioural element. When you are kind to your loved ones, you create a stable base.

As people are becoming more self-centred today, we must learn kindness. We must try to integrate it into ourselves. You might not know how a small act of kindness can bring about a change in someone’s life. So, be kind always.

Kindness Always Wins

There is no doubt that kindness always wins and it has been proven time and again by people. Sid is a greedy man who does not share his wealth with anyone, not even his family members.

He also does not pay his workers well. One day, he loses his bag of gold coins and loses his temper. Everyone helps him out to search for it but no one finds it. Finally, his worker’s little son finds the bag.

Upon checking the bag, he sees all the coins are there. But, his greed makes him play a trick on the poor worker. He claims that there were more coins in the bag and the worker stole them.

The issue goes to the court and the judge confirms from Sid whether his bag had more coins to which he agrees. So, the judge rules out that as Sid’s bag had more coins , the bag which the worker’s son found is not his.

Therefore, the bag gets handed to the worker as no one else claims it. Consequently, you see how the worker’s son act of kindness won and paid him well. On the other hand, how Sid’s greediness resulted in his loss only.

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Conclusion of the Essay on Kindness

It is essential for all of us to understand the value of kindness. Always remember, it does not cost anything to be kind. It may be a little compliment or it can be a grand gesture, no matter how big or small, kindness always matters. Therefore, try your best to be kind to everyone around you.

FAQ of Essay on Kindness

Question 1: Why is it important to be kind?

Answer 1: It is important to be kind because it makes one feel good about oneself. When you do things for other people and help them with anything, it makes you feel warm and that you have accomplished something. Moreover, you also get respect in return.

Question 2: Why is kindness so powerful?

Answer 2: Kindness has a lot of benefits which includes increased happiness and a healthy heart . It slows down the ageing process and also enhances relationships and connections, which will indirectly boost your health.

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Greater Good Science Center • Magazine • In Action • In Education

Kindness Makes You Happy… and Happiness Makes You Kind

Wouldn’t it be great if you could walk into a store and buy lifelong happiness? The idea’s not as fanciful as it sounds—as long as whatever you buy is meant for someone else.

Two recent studies suggest that giving to others makes us happy, even happier than spending on ourselves. What’s more, our kindness might create a virtuous cycle that promotes lasting happiness and altruism. 

In one of the studies, published last year in the Journal of Social Psychology , researchers in Great Britain had participants take a survey measuring life satisfaction, then they assigned all 86 participants to one of three groups. One group was instructed to perform a daily act of kindness for the next 10 days. Another group was also told to do something new each day over those 10 days. A third group received no instructions.

After the 10 days were up, the researchers asked the participants to complete the life satisfaction survey again.

The groups that practiced kindness and engaged in novel acts both experienced a significant—and roughly equal—boost in happiness; the third group didn’t get any happier. The findings suggest that good deeds do in fact make people feel good—even when performed over as little as 10 days—and there may be particular benefits to varying our acts of kindness, as novelty seems linked to happiness as well.

But kindness may have a longer, even more profound effect on our happiness, according to the second study, published online in the Journal of Happiness Studies in April and conducted by researchers at Harvard Business School and the University of British Columbia.

In this study, the researchers instructed roughly half of the 51 participants to recall, as vividly as they could, the last time they spent $20 or $100 on themselves. The other participants had to recall the last time they spent the same amounts on someone else. All the participants also completed a scale that measured how happy they were.

Researchers then gave the participants small sums of money and two basic choices: They could spend it on themselves (by covering a bill, another expense, or a gift for themselves) or on someone else (through a donation to charity or a gift). Choose whatever will make you happiest, the researchers told them, adding that their choice would remain anonymous, just in case they felt pressure to appear more altruistic.

The researchers made two big findings. First, consistent with the British study, people in general felt happier when they were asked to remember a time they bought something for someone else—even happier than when they remembered buying something for themselves. This happiness boost was the same regardless of whether the gift cost $20 or $100.

But the second finding is even more provocative: The happier participants felt about their past generosity, the more likely they were in the present to choose to spend on someone else instead of themselves. Not all participants who remembered their past kindness felt happy. But the ones who did feel happy were overwhelmingly more likely to double down on altruism.

The results suggest a kind of “positive feedback loop” between kindness and happiness, according to the authors, so that one encourages the other.

“The practical implications of this positive feedback loop could be that engaging in one kind deed (e.g., taking your mom to lunch) would make you happier, and the happier you feel, the more likely you are to do another kind act,” says Lara Aknin, a graduate student in psychology at the University of British Columbia and the study’s lead author. “This might also be harnessed by charitable organizations: Reminding donors of earlier donations could make them happy, and experiencing happiness might lead to making a generous gift.”

About the Author

Alex Dixon is a Greater Good editorial assistant.

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I was hoping we might take this a little further. For example, what do we see when we test these subjects with a functional MRI or EEG? Is there any difference in brain activity among the more altruistic/happier group? In particular, what’s happening in the prefrontal cortex, and on which side?

Also, it is well known that skilled Buddhists practicing a loving-kindness meditation exhibit high-frequency Gamma waves, around 40Hz, and remarkable brain synergies. Do we see a tad more Gamma in the EEG scans of our happy givers? If so, would inducing Gamma waves through entrainment techniques lead to more altruistic behavior?

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Kindness and Its Benefits

5 ways that sincere kindness can make our lives better..

Posted December 6, 2022 | Reviewed by Michelle Quirk

• Kindness is when an individual helps another person at their own expense.
• Doing kind things makes you feel better.
• Any kindness you give to others is also a gift to yourself.

No one has ever become poor from giving! —Anne Frank

Kindness (also known as altruism ) is about putting other people's interests first. Being kind to other people can have multiple benefits. However, to gain these personal benefits, you need to be sincere.

1. Acting kindly makes us feel good. It feels wonderful to do something useful for someone. The “helper's high” is the uplifting feeling that we experience after doing an act of kindness to others. The “helper’s high” shows up in our brain’s reward system. The experience is like consuming a piece of chocolate cake or having a pleasant surprise. It feels so good that the brain motivates us to do them again and again. As the proverb goes, it’s better to give than to receive. It makes you feel like your life is valuable.

2. Kindness is contagious. Kind acts can have a ripple effect—for example, giving a genuine compliment to a family member, friend, or colleague. When people receive kindness, they get an emotional boost and are more likely to help someone else. Just hearing that someone else has behaved kindly can motivate us to do the same.

3. Kindness makes you more attractive. Kind individuals may even be considered better-looking. In other words, being a kind person could make people perceive you as more attractive . We are biologically wired to be drawn to people who are compassionate.

4. Kindness has good effects in the workplace. There is a growing body of scientific evidence that kind people can be winners. Business leaders are increasingly placing kindness at the center of their strategies for success. They have found that taking a more compassionate approach to business, politics , and sports management brings positive results. Kindness can result in a more positive work environment and better employee performance. Employees who have kind bosses are more likely to stay at their company. Positive behavior can cascade through the workplace.

5. Kindness has health benefits. Kindness not only feels good, but it can also boost the giver’s well-being. Studies show that when people are kind, they have lower levels of stress hormones and their fight-or-flight response calms down. For instance, when we see the person thank us or smile back, our brain releases oxytocin , the feel-good bonding hormone, which can increase trust and reduce fear and anxiety . Research also shows that giving directly to a person rather than contributing online seems to better unlock these emotional rewards. For example, taking a friend out to dinner rather than sending them a meal offers an opportunity for social connectedness that’s particularly beneficial.

Kindness, however, isn’t always an automatic reflex. Nature accounts for just 50 percent of our tendency to be kind. It may come naturally to some. People born with the personality trait of empathy are kinder than others. We learn kindness from our parents, our family, and our community. We can also teach ourselves. It is a skill we can strengthen, much as we would build muscle.

Shahram Heshmat, Ph.D., is an associate professor emeritus of health economics of addiction at the University of Illinois at Springfield.

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Why Kindness Matters: The Ripple Effect on Society

By: Author Paul Jenkins

Posted on April 6, 2024

Categories Society , Inspiration , Leadership , Self Improvement

The significance of kindness extends far beyond mere pleasantries and casual smiles. At its core, kindness is a fundamental human trait that shapes social interactions and emotional well-being. It involves actions and words that are intended to benefit others, whether through boosting someone’s mood with a compliment or aiding a stranger in need. This benevolence is not just about making others feel good—it has a symbiotic effect, enriching our own lives as well. Embracing kindness allows you to forge stronger connections with those around you and promotes a sense of community and support.

Key Takeaways

• Kindness influences both the giver and receiver, fostering emotional connections and community.
• Regular kind gestures can improve mental and physical health by releasing feel-good hormones and reducing stress.
• Seeing kindness as an intrinsic strength empowers you to positively impact yourself and others.

The Foundations of Kindness

Kindness is a cornerstone of social interaction, rooted in behaviors that reflect compassion and understanding. It’s woven from the threads of benevolence that you extend toward others, often without expecting anything in return. Let’s unpack what this means for you and your relations with those around you.

Understanding Kindness

Kindness is an attribute exhibited through altruistic actions the simple act of offering your seat on a crowded bus to an elderly person springs forth from a kind mindset. When you understand kindness, you acknowledge the value of both small gestures , like smiling at a stranger, to more significant actions, such as volunteering your time for a worthy cause. It reflects a deep sense of empathy and the recognition of others’ needs and feelings.

The Psychological Perspective

From a psychological standpoint , kindness is a powerful force that can elevate your mental well-being and satisfaction. Engaging in acts of kindness has been linked to the release of oxytocin, sometimes referred to as the ‘love hormone’, which can lower your stress levels and enhance feelings of contentment. Furthermore, kindness can be a display of psychological strength, enabling you to offer support even when you’re facing your own challenges.

Kindness Across Ages

Kindness is timeless, transcending all stages of life. From children sharing toys on the playground to adults supporting a colleague at work, the ways in which you express kindness evolve as you go through different life phases. Intergenerational acts of kindness , such as a teenager teaching a grandparent how to use a smartphone, illustrates how compassion bridges the gap between young and old, fostering mutual understanding and connection.

Kinds of Kindness

Kindness can manifest in various forms, ranging from the spontaneous to the intentional, and it’s essential to recognize the importance of being kind to yourself just as much as to others. Let’s explore the different ways you can incorporate kindness into your life.

Everyday Acts of Kindness

Everyday acts of kindness are those small, often spontaneous, gestures you can do as you go about your daily routine. These can include:

• Smiling at a stranger.
• Holding the door open for someone.
• Offering your seat to someone on public transport.
• Paying a compliment.

These actions might seem trivial, but they can significantly impact someone’s day and contribute to a more empathetic community.

Planned Kind Acts

Planned kind acts involve a bit more forethought and intention. Some examples are:

• Volunteering at a local shelter.
• Organizing a community clean-up.
• Starting a fundraiser for a good cause.

By scheduling time to perform these acts, you’re making a meaningful commitment to help others and potentially changing lives in the process.

Self-Kindness

Self-kindness is crucial for your mental and emotional well-being. It’s about treating yourself with the same compassion that you would offer someone else. This could be:

• Taking a day off when you need to rest.
• Forgiving yourself for a mistake.
• Indulging in a hobby or activity that brings you joy.

Remember, being kind to yourself provides the foundation for extending kindness to others.

Benefits of Kindness

Kindness is more than just a moral duty; it’s a pathway to improve your own life in various areas. By embracing acts of goodwill, you not only enrich the lives of others but also promote significant gains in your own physical, mental, and emotional well-being, as well as bolster your social connections.

Physical Health Advantages

• Serotonin and Endorphins : Acts of kindness can release serotonin and endorphins, the brain’s feel-good chemicals, which enhance your mood and bring feelings of satisfaction.
• Blood Pressure : Engaging in compassionate acts can lead to lower blood pressure thanks to oxytocin, which releases a substance that dilates the blood vessels.
• Stress Reduction : Kindness helps reduce stress levels by decreasing the stress hormone cortisol, contributing to a calmer and healthier lifestyle.

Mental and Emotional Benefits

• Dopamine : Every time you perform a kind deed, your brain’s reward and pleasure centers light up, releasing dopamine, sometimes called the “helper’s high.”
• Happiness and Well-Being : Regularly assisting others can significantly boost your overall sense of happiness and well-being, fostering a more positive outlook on life.
• Mental Health : Being kind can be an effective component in managing mental health, mitigating feelings of depression and anxiety.

Social and Relational Impacts

• Oxytocin : This ‘love hormone’ enhances social bonding and trust, which can improve your relationships and connections with others.
• Ripple Effect : Your kindness may inspire others to act, creating a ripple effect that enhances the social fabric of communities.
• Impact on Others : Kind behavior can leave a lasting impact, uplifting the spirits of those around you and building a supportive network.

Kindness in Practice

Kindness is not merely a concept but a vital action you can implement in your daily life to create positive ripple effects. It’s about transforming empathy and compassion into actual support and help that enhances individual welfare and strengthens societal bonds.

Individual Impact

When you practice kindness, you’re engaging in activities that not only aid others but also bring fulfillment and a sense of belonging to your own life. Let’s consider the ways kindness can touch lives:

• Gratitude : Helping someone can inspire a feeling of gratitude in both the giver and receiver, reinforcing positive social connections.
• Relationships : Consistent acts of kindness within personal relationships can deepen connections, as practicing kindness can serve as a reflection of your values and commitment to the well-being of others.

Each act of kindness, whether big or small, contributes to the personal growth and well-being of all individuals involved.

Community and Societal Effects

Kindness extends beyond the individual, weaving a fabric of support and care through communities and society as a whole.

• Community Bonding : Being kind fosters a powerful sense of community, where people feel more connected and motivated to contribute to the common good.
• Social Health : A community that places high value on kindness often sees a strengthening in social connections and a collective sense of happiness and security.

When you invest in kindness, you’re strengthening the fundamental connections that hold your community together, ultimately shaping a more cohesive and compassionate society.

Challenges and Considerations

When considering why kindness matters, you may encounter personal obstacles or cultural differences. Understanding these challenges is crucial to fostering kindness in various contexts.

Overcoming Personal Barriers

You might find it difficult to express kindness due to innate personality traits or past experiences. Age , for example, can play a significant role; as you grow older, your perspective and control over emotional responses can evolve, making it either easier or more challenging to act kindly.

• Younger individuals might struggle with self-control, which is important in choosing to be kind even when it’s difficult.
• As an adult, you might be more set in your ways, but you also have more life experience to draw from in understanding the impact of your actions.

Cultural and Universal Views of Kindness

Kindness is often seen as a universal language that transcends cultural boundaries. However, perceptions of kind actions can vary:

• In some cultures, what is considered kind may differ due to norms or traditions.
• Race and ethnicity can influence these cultural norms.

It’s crucial for you to consider these variations when interacting with people from different backgrounds to ensure that your kindness is understood and appreciated.

Extending Kindness

When you extend kindness, you choose an active role in shaping the world around you. It’s about recognizing opportunities in your daily life where a simple act can have a profound positive impact on others, fostering an environment where kindness becomes the norm.

Choosing Kindness Daily

• Make it a Habit : Every day, you have a choice. Consciously decide to choose kindness in your interactions, whether it’s offering a smile, holding the door open, or expressing gratitude. These actions might seem small, but their ripple effect is enormous.
• Impact on Recipients : Your acts of kindness can transform someone’s day from bleak to bright. By acknowledging the struggles and achievements of those around you, you acknowledge their humanity. Remember, every person you meet is fighting a battle you know nothing about; be kind, always.

The Role of Nurture and Encouragement

• Encourage Others : Foster kindness by encouraging those around you to also show up with compassion. When you’re polite and kind, you inspire others to replicate that behavior in their own lives.
• Cultivating a Kind Environment : Recognizing and nurturing acts of kindness in your circles contributes to an uplifting atmosphere. It’s not just about being kind—it’s about creating a culture that values and encourages kindness as a fundamental aspect of interaction.

Understanding Kindness as Strength

Kindness is more than a gentle act; it’s a formidable strength that carries profound effects on your satisfaction in life and the well-being of society. It fosters compassion and garners respect in ways that are instrumental for personal and interpersonal growth.

Reframing Kindness in Society

Society often equates kindness with softness or a lack of power, but this is a misconception worth challenging. When you practice kindness, you’re actually showcasing strength in its most influential form. It’s about taking control of interactions to spread positivity and uplift others, which in turn can boost your own feelings of satisfaction .

Evidence shows that kindness can lead to a ripple effect in society. Your actions, when rooted in compassion , have the potential to inspire others and set a precedent for cooperative and supportive community behavior.

Kindness as a Leadership Quality

As a leader, your kindness is not to be underestimated. It’s a strength that can guide your team towards success and foster an environment where ideas flourish. Incorporating kindness into your leadership style can enhance your team’s satisfaction and loyalty.

• Communication : Speak with empathy and active listening.
• Support : Offer help without expecting anything in return.
• Recognition : Acknowledge and appreciate the efforts of others.

By leading with kindness, you’re seen as more relatable and human. This doesn’t just command respect but also shows profound compassion , proving to be a formidable asset in any leadership toolkit.

Spreading Kindness

When you engage in acts of kindness, you’re not just improving someone’s day—you’re setting off a ripple effect that can extend far beyond a single interaction. Kindness is powerful and its impact is profound.

The Contagious Nature of Kind Acts

Kindness has an infectious quality, one good deed can inspire several more. Like a smile that spreads across a room, when you hold the door open for a stranger or offer a genuine compliment, the recipient is more likely to pass on a pleasant gesture to another person. Research shows this chain reaction of kindness can eventually influence communities, proving that what starts as a small act can indeed go a long way toward promoting a happier society.

Building a More Empathetic World

Your capacity for empathy grows with each kind gesture, as you put yourself in another’s shoes and understand their feelings and experiences. This empathy bonds people together and fosters an environment where everyone can flourish. When you prioritize being kind, you contribute to building a world that’s not only nicer but also good for you and others. In essence, cultivating empathy through kindness enriches your own life and encourages others to spread the same warmth and consideration.

Experiencing the Effects of Kindness

When you engage in kindness, it’s about more than just making others feel good—it has tangible benefits for you, too. From emotional to physiological impacts, the effects are wide-ranging and backed by science.

Helping Others and the Self

The feel-good hormones that flood your system when you’re kind aren’t just a myth; they’re a real physiological response. When you help others, your brain releases serotonin, a neurotransmitter that contributes to feelings of well-being and happiness, similar to the effects of a natural painkiller . What’s more, kindness can actually be a balm for your own pains, at least psychologically, acting in a way that’s not unlike a painkiller.

The Science of Kindness and Its Side Effects

Kindness can induce a host of positive side effects in your body. One of these is the production of oxytocin , which, in turn, helps release nitric oxide in your blood vessels. This little molecule can reduce your blood pressure and, by doing so, takes a load off your heart. Oxytocin is often referred to as the ‘love hormone’ but think of it as a stress hormone antidote as well.

• Reduces stress : Acts against levels of the stress hormone cortisol.
• Natural painkiller : Stimulates the production of endorphins, the brain’s natural painkiller.
• Improves relationships : Encourages trust and relationship building.
• Increases lifespan : Can contribute to a longer life by alleviating stress and improving heart health.
• Elevates mood : The helpers high, a feeling of euphoria, can be experienced following acts of kindness.

Regularly engaging with kindness activates your parasympathetic nervous system, which means you get to enjoy a sense of calm amidst the hustles of daily life. It’s the kind of side effect you’d happily welcome.

Further Engagement with Kindness

When you extend kindness through actions like volunteering or participating in educational workshops , you not only give a helping hand, but you also have the opportunity to meet new friends and improve your own well-being.

Volunteering and Community Service

In the realm of volunteering , your generous efforts contribute to the community and provide support where it’s most needed. By offering your time at local food banks, shelters, or community centers, you embody the spirit of kindness. This kind of engagement can also help reduce social anxiety as you become part of a supportive environment that values your contribution.

• Local Initiatives: Look for opportunities within your area to provide a considerate service.
• Regular Commitment: Even a few hours a month can make a significant difference.

Educational Programs and Workshops

Educational workshops aimed at spreading kindness can enlighten you on the deep impact of simple, considerate actions. You may find workshops based on meta-analysis of kindness studies, where you’ll discover scientific evidence supporting the benefits of being kind, both for others and yourself.

• Interactive Sessions: Engage with experts to learn and practice kindness in daily scenarios.
• Skill Development: Build communication and empathy skills to amplify your positive impact.

Kindness in Personal Development

Incorporating kindness into your daily life can significantly influence your personal growth and inner strength. It helps build a positive self-view and forges connections with others.

Building Confidence through Kindness

Being considerate and thoughtful can often lead to positive feedback from others, which in turn boosts your confidence . If you’re naturally shy, start with small acts of kindness. Remember, every time you reach out with a kind gesture, you’re stepping out of your comfort zone, which is a crucial step in building confidence. For example, holding the door for someone not only is a nice thing to do but also presents an opportunity for social interaction that may make you feel more confident in future interactions.

Kindness and Self-Esteem

Kind actions can reinforce the belief that you’re a person of value. During moments of self-doubt, reflecting on times when you’ve been kind can be a reminder that you are capable of positivity and have something to offer the world. This can be particularly empowering if you’re feeling unappreciated. Each act of kindness is a brick in the foundation of your self-esteem. For instance, by offering help to someone in need, you’re showing yourself that you have skills and resources valuable to others, which in turn reinforces your self-esteem . Keep in view that your optimism about the impact of your kindness also plays a role in sustaining a positive self-image.

Research and Insights

Your actions have more ripple effects than you might think. When you’re kind, it’s not just a matter of good manners; it’s a catalyst for broader benefits to society and your personal well-being.

The Greater Good of Kindness

Kindness is a powerful social force that contributes to the greater good . For instance, when you act in a polite and considerate manner, you’re not only improving someone else’s day, but you are also fostering a more harmonious community. Studies indicate that kindness is somewhat infectious, prompting a ripple effect that can improve the attitudes and behaviors of others around you.

Research highlighted by Psychology Today describes kindness as a pro-social behavior that has clear benefits, regardless of whether the recipient is a friend or a stranger. These benefits can be particularly notable in diverse societies where race and other differences often create barriers. Through kindness, you’re capable of bridging gaps and building a sense of shared humanity.

Quantifying the Impact of Kind Actions

How do you measure the impact of kindness? While it might seem intangible, researchers have indeed quantified its effects in several ways. Here’s a simple breakdown:

• Emotional Impact : Acts of kindness release feel-good hormones like serotonin and dopamine, which enhance your mood and sense of well-being.
• Physical Health : Acts of kindness can lower stress and may improve heart health by reducing blood pressure.
• Happiness Levels : Actions that consider others’ well-being can boost personal happiness, as reported by Harvard Health .

Additionally, from a psychological perspective, being kind can reshape your outlook on life. It can shift your focus away from yourself and broaden your perspective to appreciate the interconnectedness of humanity. Exploring this aspect further, some authors have dedicated entire books to the topic of kindness and its societal impact, demonstrating how comprehensive the effects can be.

Positive Psychology

What are the Benefits of Kindness?

Kindness is one of those happiness paradoxes, whereby we become happier by making other people happier.

“We often are pursuing our own interests most effectively by laying them aside and serving others,” says Stefan Klein in  Survival of the Nicest .

This week focuses on the benefits of  being  kind, but these aren’t the only benefits of a kind act. Two other groups of people can benefit, too: the recipient, of course, and the observers. That warm, fuzzy feeling or chills we get when we see a kind act is called elevation, and it’s one of the reasons kindness is so contagious.

But for now, read on to find an aswer on “What are the benefits of kindness?”.

As we learned in week 1, our brains love kindness – our neurological  reward systems show similar activity when we win money and when the same money goes to a charity of our choice. When our romantic partners are receiving electric shocks and we comfort them by holding their arm, the brain’s reward circuitry also activates. In short, when we give, our brains looks like they are gaining something – and the pleasure we feel makes us more likely to give in the future.

Research by Elizabeth Dunn at the University of British Columbia found that people given $50 who spend it on others are happier at the end of the day than people who spend it on themselves. The same goes for a work bonus of a few thousand dollars – even though, beforehand, people say they’d much prefer to spend the money on themselves. We are even happier when we remember buying things for others than when we remember buying things for ourselves. And the more generous we are in general – the more money we spend on gifts and donations – the happier we tend to be.

So giving is pleasurable, but what about helping? Essay on personal growth often discuss the benefits of helping others, and it turns out both forms of kindness make us happier. A study of more than 3,000 people found that 95% of people feel good when they help someone, 53% of people feel happier and more optimistic, and those feelings last hours or even days for 81% of people. The ‘helpers’ high’ is a real phenomenon

A 2001 study found that regular volunteering increases happiness, life satisfaction, self-esteem, and sense of control over life. And it works for young and old alike: black inner-city teens who tutor younger children have more positive attitudes toward the self, others, their education, and the future; and elderly people who volunteer are more satisfied with life.

In this TEDx talk, Botlhale Tshetlo explains how gratitude led her to perform 38 random acts of kindness for her 38th birthday, and the impact it had on her:

Better relationships

When we’re kind, we show someone that they mean something to us. Even if they are a stranger, we’re saying: your life matters. That kind of attention is special: it will usually induce gratitude, and we know  all the benefits that gratitude has on relationships .   In a hectic world, even a kind word or a small gesture can snap us out of a bad mood, brighten our day, and bring us closer to the giver. The kindness of strangers can be even more moving, since it’s so unexpected.

A study of over 10,000 people ages 20-25 from 33 countries found that kindness was more attractive than good looks. It seems people are listening to the typical dating advice: you can tell how a man will treat you by the way he treats the waiter.

One of the ways kindness benefits relationships is that kind people are more empathic. Duke University professor Scott Huettel found that more selfless people have more activity in the posterior superior temporal cortex, the part of the brain associated with taking someone else’s perspective and understanding their actions. Those skills are key in relationships, where feeling seen and understood is part of the glue holding people together.

Watch journalist Christiaan Triebert tell his story of hitchhiking from the Netherlands to South Africa – and what he learned about the connective power of kindness:

Better health

Kindness can also be a route to better health and longer life.

Kindness strengthens our immune system, reduces aches and pains, improves our cardiovascular profile, and boosts energy and strength in elderly people. In a 2006 study, the most loving and kind couples were shown to have the lowest levels of atherosclerosis (clogging of the arteries).

Various studies in the past 15 years have shown that regular volunteers have better health and (among the elderly and those with HIV/AIDS) a lower mortality rate.

So how often should we be out volunteering? A study by Allan Luks, famous for researching the “helpers’ high,” found that weekly volunteering makes you 10x more likely to experience health benefits than annual volunteering. Among older people ages 64-68, an Australian National University study found that we get the greatest health benefits from volunteering about 2-4 hours a week and little benefit from any time beyond that.

Even witnessing kindness might be good for us: a 1988 Harvard study found that participants who watched a 50-minute video about Mother Teresa had elevated levels of salivary immunoglobulin-A, which protects us from pathogens in food.

Author David Hamilton explains the biology of kindness and its health benefits in this talk:

Fewer negative emotions and better coping

Over the past 15 years, various studies have shown a connection between kindness, altruism, and volunteering and less depression. For volunteers, this is the case as long as they don’t go overboard and overburden themselves by giving too much or too often. Being unkind to ourselves – via low self-compassion – is also connected to depression and low psychological well-being.

Oddly enough, those of us who are struggling might be some of the best candidates for kindness. Over the years, studies of people fighting disease, chronic pain, and emotional trauma have shown that kindness can help them cope better and combat negative emotions.

A 2004 Brown University study, for example, found that alcoholics who help other alcoholics have a 40% sober rate the next year, compared to 22% among alcoholics who didn’t help others. For patients with chronic back pain, helping other chronic pain sufferers actually decreased the intensity of their pain. And HIV patients who practice altruism can lower their stress levels.

In this talk, teacher Ferial Pearson explains how organizing a group of “secret kindness agents” helped her overcome her fears after the Sandy Hook school shooting and helped her students deal with difficult life circumstances:

Self-kindness is equally important for coping. When we’re ill or troubled, it’s easy to blame ourselves and think of all the things we could have done better, everything that’s wrong with us, all the opportunities we missed. Self-kindness is a way to find some peace and acceptance, and to care for ourselves the way we would care for a loved one in our situation. Chronic acne sufferers who practiced self-compassion for two weeks – including challenging their inner critic and writing a self-compassionate letter – experienced less shame and depression as well as less physical burning and stinging due to acne.

When self-critical people fail, their brains go into problem-solving mode; they feel more negative and try to avoid the reality of failure. When self-compassionate people fail, brain areas related to positive emotions and compassion activate, and they tend to be more positive and accepting. If you force self-compassionate people to list the worst things that have ever happened to them, they tend to comfort themselves and feel that everyone has been through a similar experience, while self-critical people feel negative and worse off than others.

In short, trauma presents an opportunity: do we beat ourselves down even further, or give ourselves the care and comforting that we so desperately need? So many of us choose the former, but the benefits of self-kindness can be revolutionary.

Better performance

Finally, there’s some evidence that kind people – far from being pushovers – actually perform better. A 1973 study found that black inner-city teens who tutor 4th and 5th graders improve in their math, reading, and sentence completion skills. Another study, this time in the 90s by the US National Volunteer Service Program, found that high school students who are assigned to volunteer work had fewer teen pregnancies, fewer suspensions, and better grades at school.

In the wake of the 2004 tsunami, companies that donated to relief efforts saw an unexpected increase in their stock price, with bigger increases for higher donations. The only charitable corporations whose stocks didn’t go up donated exactly $1 million, which the public might have seen as a PR stunt.

KIND Healthy Snacks is a company based on a foundation of kindness – to self (with healthy food) and to others. Each month, they donate $10,000 to a cause and help people engage in random acts of kindness, like this one:

Why kindness is good

The importance of kindness actually lies in changing the way we see ourselves, the way we see others, and the way others see us.

As our kind actions affect the lives of others, we feel more compassionate, confident, useful, and in control. At the same time, we may also feel less guilty or distressed at the problems in our neighborhood and our world because we’re doing our part to make a difference. In our normal lives, we may find ourselves feeling more grateful for what we have, and optimistic about the future.

As we interact with the people we’re helping, we may start seeing others more positively rather than justifying our lack of help by putting them down –  if they’re homeless, they must not be trying to get a job . We may start to give people the benefit of the doubt, and even see a larger web where we’re all connected and interdependent.

In turn, we become a different person – and others notice that. We become more likable, more trusted, and more worthy of help ourselves, completing the circle of kindness.

Essay on Importance of Kindness

Students are often asked to write an essay on Importance of Kindness in their schools and colleges. And if you’re also looking for the same, we have created 100-word, 250-word, and 500-word essays on the topic.

Let’s take a look…

100 Words Essay on Importance of Kindness

Understanding kindness.

Kindness is a virtue that everyone should possess. It’s the act of being friendly, generous, and considerate. It brings joy to people’s lives and strengthens relationships.

Why is Kindness Important?

Kindness is important because it promotes positivity. When we show kindness, we spread happiness. This can make the world a better place.

The Impact of Kindness

Kindness creates a ripple effect. One act of kindness can inspire others to do the same. This can lead to a community filled with love and respect.

In conclusion, kindness is a powerful tool. It can change lives and make the world a better place. So, let’s be kind!

250 Words Essay on Importance of Kindness

Introduction.

Kindness, a fundamental human virtue, is often overshadowed by the pursuit of personal success. However, its importance in fostering a harmonious society cannot be understated.

Kindness and Personal Development

Kindness plays a pivotal role in personal development. It cultivates empathy, patience, and understanding, strengthening our emotional intelligence. When we practice kindness, we step out of our comfort zone, broadening our perspectives and enhancing our personal growth.

The Ripple Effect of Kindness

Kindness has a ripple effect. A single act can inspire others, leading to a chain reaction of benevolence. This collective kindness can bring about substantial societal change, promoting peace and unity.

Kindness and Mental Health

Kindness also has profound effects on mental health. It triggers the release of endorphins and serotonin, promoting happiness and reducing stress. Furthermore, it strengthens relationships, providing a support network crucial for mental wellbeing.

Kindness in Leadership

In leadership, kindness fosters trust and respect, enhancing team cohesion and productivity. It encourages open communication and collaboration, crucial for innovation and problem-solving.

In conclusion, kindness is a powerful tool for personal and societal development. It instills empathy, promotes mental health, and enhances leadership skills. As future leaders, let us embrace kindness, not as an afterthought, but as a guiding principle in our journey towards a better world.

500 Words Essay on Importance of Kindness

Introduction: the power of kindness.

Kindness, often overlooked, is a powerful trait that has the potential to transform individual lives and societies. A simple act of kindness can create ripples that extend far beyond the immediate context, fostering empathy, compassion, and mutual understanding among people. As college students, the importance of kindness cannot be overstated as it plays a crucial role in creating a conducive learning environment and shaping our future society.

Kindness is not only beneficial to those who receive it, but also to those who practice it. It has been linked to improved mood and reduced stress levels. When we engage in acts of kindness, our brain releases endorphins, the body’s natural painkillers, which induce feelings of happiness and satisfaction. This emotional uplift can help alleviate anxiety and depression, contributing to overall mental health. Additionally, kindness fosters personal growth by encouraging empathy and compassion, critical skills in our increasingly interconnected world.

Kindness as a Social Glue

Kindness acts as a social glue that fosters community cohesion. It promotes a sense of belonging and mutual respect, which are vital for harmonious coexistence. In a diverse college setting, kindness can bridge cultural and social gaps, fostering inclusivity and understanding. This is particularly important in our globalized world, where diversity is not just a fact of life, but a valuable resource that can enrich our perspectives and experiences.

In the context of leadership, kindness is often misconstrued as a weakness. However, research has shown that leaders who exhibit kindness are more effective. Kind leaders create a safe space where team members feel valued and heard, leading to increased productivity and innovation. They also foster loyalty and trust, which are crucial for team dynamics. As future leaders, college students must understand the transformative power of kindness in leadership.

Kindness and Social Change

Kindness can also be a potent tool for social change. History is replete with instances where acts of kindness have sparked movements and brought about significant societal transformations. By standing up against injustice, showing compassion to the marginalized, or simply extending a helping hand to those in need, we can make a profound impact. As future change-makers, it is essential for college students to recognize the potential of kindness as a force for good.

Conclusion: Cultivating a Culture of Kindness

In conclusion, kindness is not just a personal virtue but a societal asset that can contribute to personal growth, community cohesion, effective leadership, and social change. As college students, it is imperative to cultivate a culture of kindness, not just on campus, but in every sphere of our lives. By doing so, we can contribute to a more empathetic, understanding, and inclusive society.

That’s it! I hope the essay helped you.

If you’re looking for more, here are essays on other interesting topics:

• Essay on Kindness Is Compassion in Action
• Essay on How to Avoid an Argument
• Essay on Happiness in Life

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The power of kindness: the ripple effect of being nice

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From boosting your mood to lowering stress, the power of kindness is real. In fact, science shows the benefits of being kind are greater for the giver than the receiver. So, as  Calvin Holbrook suggests, help others and help yourself, too.  

Can you remember the last time a stranger was kind to you? Maybe someone held a door open or offered you help with directions in the street? Or, perhaps you can recall the last time you helped somebody. After recently carrying out a few altruistic acts myself, I wanted to find out more about the power and benefits of kindness . 

Just before Christmas I passed a homeless man sitting outside a London Tube station. Coming out of a nearby coffee shop after paying almost £3 for a flat white, I couldn’t justify spending that on a hot drink while he was sat with nothing.

I started a conversation to find out how he was doing and he was thankful when I offered him some change and a banana. However, he seemed most grateful when I simply asked him what his name was. When I got up to leave, he looked directly into my eyes and gave me a genuine ‘thank you.’

Later that week, I spotted an elderly lady hauling a huge suitcase down some stairs – she was clearly struggling. Her face lit up with joy when I offered a hand. She was clearly touched someone had made the effort to assist, and I too walked away with a spring in my step and smile on my face. 

The power of kindness: a ripple effect

After connecting with these people I felt a sense of happiness and pride to know I'd made a small but meaningful impact on their day. In fact, this feel-good sensation stayed with me for hours afterwards. Experiencing this feeling has also made it more likely that I'll carry out more random acts of kindness in the future.  

Likewise, I like to think that the power of kindness can potentially rub off on the people you'll help out in the future, so that they, in turn, will be more likely to assist others. In fact, it turns out that science backs up this kindness 'ripple effect'. 

“The power of kindness can potentially rub off on other people you'll help out in the future, so that they, in turn, will be more likely to assist other.”

A 2018 study focused on employees at a Spanish company. Workers were asked to either a) perform acts of kindness for colleagues, or b) count the number of kind acts they received from coworkers. The results showed that those who received acts of kindness became happier, demonstrating the value of benevolence for the receiver.

However, those who delivered the acts of kindness benefited even more than the receivers. That’s because not only did they show a similar trend towards increased happiness, but they also had an boost in life and job satisfaction, as well as a decrease in depression .

Furthermore, the effects of altruism were contagious. Those colleagues on the receiving end of the acts of kindness ended up spontaneously paying it forward, themselves doing nice things for other colleagues. This study suggests the ripple effect really is one of the benefits of being nice.

Kindness and psychological flourishing

Further studies back up the power of kindness. In another , researchers asked members of the public to either perform acts of kindness – such as opening doors for strangers – for one month, or to perform kind acts for themselves, such as treating themselves to a new purchase.  

The researchers measured the participants’ level of so-called ‘psychological flourishing’ – their emotional, psychological, and social well-being at the start and end of the experiment. By the end, those who had carried out kind acts for others had higher levels of psychological flourishing compared to those who acted kindly towards themselves. Kindly acts also led to higher levels of positive emotions.

MORE LIKE THIS:

• Why is volunteering important? These 7 reasons show the benefits
• Kindness: a peak inside the power of this simple action
• Human kindness: why we need it more than ever

Meanwhile, another study incorporated cold hard cash to test the powers of altruism. Researchers gave participants either $5 or $20 which they had to spend on themselves or others before the end of the day. They measured the participants’ happiness levels before giving them the money and then called them on the phone in the evening. The results? Those who had spent the money on others were happier than those who'd used the money for their own needs.

The physical effects of kindness

So, science shows that being kind and helpful clearly has a positive and uplifting effect on those carrying out the act. But what exactly is happening in the body? Here are four ways keys in which the physical benefits of kindness can be felt:

1. Kindness releases feel-good hormones

When you do kinds acts for other people, so-called happiness hormones are released, boosting your serotonin , the neurotransmitter responsible for feelings of well-being and satisfaction. Endorphin levels also rise, leading to a phenomenon known as a ' helper’s high '.

2. Kindness can reduce anxiety

Another physical benefit of kindness is that it can help to lower anxiety . Social anxiety is associated with low positive affect (PA), which relates to an individual’s experience of positive moods such as joy, interest, and alertness. A four-week study on happiness from the University of British Columbia found that participants who engaged in kind acts displayed major increases in their PA levels that were maintained during the study duration.  

3. Kindness may help alleviate certain illness

Inflammation in the body is linked to numerous health problems including chronic pain, diabetes, obesity, and migraines. For older generations at least, volunteering as an act of kindness may be of benefit to reduce inflammation. In fact, according to one study of older adults aged 57-85, “volunteering manifested the strongest association with lower levels of inflammation.”  

Additionally, oxytocin, also released with acts of kindness, reduces inflammation, and it can directly affect the chemical balance of your heart.   According to Dr. David Hamilton , “oxytocin causes the release of a chemical called nitric oxide in blood vessels, which dilates the blood vessels. This reduces blood pressure and therefore oxytocin is known as a ‘cardioprotective’ hormone because it protects the heart (by lowering blood pressure).”

4. Kindness can reduce your stress levels

Helping others takes you out of your own mind and can potentially help to build relationships with other people. Anything that helps you to build bonds with other people is known as 'affiliative behavior'.

And, according to one study on the effects of pro-social behavior — action intended to help others  on stress, “affiliative behavior may be an important component of coping with stress and indicate that engaging in pro-social behavior might be an effective strategy for reducing the impact of stress on emotional functioning.”

“Science and studies show that being kind and helpful clearly has a positive and uplifting effect on those carrying out the act.”

Furthermore, once we establish an 'affiliative connection' with someone — a relationship of friendship , love, or other positive bonding — we feel emotions that can boost our immune system. So, it seems continued altruism can boost your happiness and improve relationships and connections, in turn indirectly boosting your health.

Shifting to kindness

So, knowing this, why aren't people benefiting from the power of kindness? Why aren’t more people making a conscious effort to change the lives of others?  

Also, some people believe that showing kindness and compassion is a weakness and will only lead to being taken advantage of. But, the truth is, it’s in our human DNA to show kindness. In fact, we’re the only mammals with an extended gestation period, and while other animals rely on support for a short period before becoming self-reliant, we depend on the care of our caregivers to provide our needs. Indeed, kindness is fundamental to the human existence – we're literally wired for it.  

Kindness is not something that demands hard work or huge amounts of time. It’s something all of us can strive to achieve every day. And, knowing that the power of kindness and its benefits are immense for ourselves and not just the receiver, why wouldn’t you want to help others more?    ●  

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Posted October 4, 2021

The power of kindness! These words alone make me happy, because there is so much truth in them. The power of kindness is at the same time the power of love, something that we can always have within us and that we can lavishly give to everyone we meet. And this power of kindness can also mean that we share our material possessions with those who have little. All kind and loving gestures are equally important if we perceive with open eyes and an open heart what our counterpart needs.  I love the power of kindness and I celebrate all people who exude this power!

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Posted November 12, 2020

Another great book is “the little book of kindness” by dr David Hamilton... it goes into the science of it a bit too which I always find fascinating... ?

Posted September 16, 2020

In many spiritual traditions, kindness is seen as the key to liberation or salvation.

In her book Lovingkindness , Sharon Salzburg quotes the Buddha as follows: 

If you are kind:

• You will sleep easily
• You will wake easily
• You will have pleasant dreams
• People will love you
• Celestial beings and animals will love you
• Devas (celestial beings) will protect you
• External dangers will not harm you
• Your face will be radiant
• Your mind will be serene
• You will die unconfused
• You will be reborn in happy realms

The power of kindness is indeed a force to be reckoned with, as @Lizzie so nicely put it.  It's something we can all benefit from indeed.

Posted September 9, 2020

Really enjoyed this article and I'm a firm believer in the power of kindness! It is so true that a kind gesture to make someone else's life easier or even just put a smile on their face makes both parties happier.

The ripple effect is also clear to me with the power of kindness; I think by having someone do something kind for you, you're more likely to get inspired to perform an act of kindness for someone else. And, as also explained in the article,  doing something nice for someone else makes you feel good, and you'd probably want to do it again. 

The power of kindness is definitely real and a force to be reckoned with! ?

Posted August 11, 2020

I am not aware of the real numbers, did the number of homeless people in Barcelona grow in the last ten years? It's my impression because when I visit, I try to give something to every person in need that crosses my path. And in the last years, I became increasingly exhausted by what I witness.

I remember that I used to recognize the people I usually met during my rounds with the dogs. I would pack a snack, a sandwich, a coffee or some money and even when my pockets were empty I would say hello and maybe have a little chat. After those interactions, I usually walked around grateful and smiling for quite a while thinking that on an emotional level, it was so human and rewarding.

I can't believe that kindness - and it takes great inner strength to be kind! - is often looked at as weak in our society.

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The Importance of Being Kind to Others

Table of contents, fostering positive relationships, spreading positivity and well-being, creating a chain of kindness, building empathy and understanding, contributing to positive change, references:.

• 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.
• Emmons, R. A., & McCullough, M. E. (2003). Counting Blessings Versus Burdens: An Experimental Investigation of Gratitude and Subjective Well-Being in Daily Life. Journal of Personality and Social Psychology, 84(2), 377-389.
• Fehr, E., & Fischbacher, U. (2003). The Nature of Human Altruism. Nature, 425(6960), 785-791.
• Post, S. G. (2005). Altruism, Happiness, and Health: It's Good to Be Good. International Journal of Behavioral Medicine, 12(2), 66-77.
• RippleKindness.org. (n.d.). The Ripple Effect. Retrieved from https://ripplekindness.org/the-ripple-effect/

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Kindness matters guide

We're all familiar with the saying “it's better to give than receive”. What might surprise you is that this is actually backed up by research.

Those of us who are kind and compassionate experience clear benefits to our well-being and happiness. We may even live longer. Kindness also helps reduce stress and improve our emotional well-being. 1,2

We all have so much going on in our lives - competing strains and stresses – not to mention the recent coronavirus pandemic and lockdowns. This has sometimes pushed kindness to one side, in favour of what is urgent now.

It can be easy to show kindness when posting online, but when it comes to reality it's harder to commit to kindness in our real-life words and actions.

By taking the time to be kind to others, we can benefit from emotional upsides. It really does make a difference, especially for people who are vulnerable or struggling.

With everything that's going on in the world, now is the time to help make a kinder society that improves our mental health.

Kindness should be built into business decisions, government policy, and other official systems in a way that supports everyone’s mental health and also reduces discrimination and inequality. That can start with individual commitments to showing kindness in our words and our actions.

This guide is written to demonstrate the positive effect that helping others can have on your own mental health, including some suggestions that will inspire you.

Take a few minutes, have a read, and think about doing something kind for a friend or a stranger today.

Mark Rowland, CEO of the Mental Health Foundation

What do we mean by kindness? 

Kindness is choosing to do something that helps others or yourself, motivated by genuine warm feelings. 

Kindness, or doing good, often means putting other people’s needs before our own. It could be by giving up our seat on a bus to someone who might need it more, or offering to make a cup of tea for someone at work.

Evidence shows that helping others can also benefit our own mental health and wellbeing. For example, it can reduce stress  as well as improve mood, self-esteem and happiness. 1–3 

There are so many ways to help others as part of our everyday lives. Good deeds needn’t take much time or cost any money.

Small changes can make a big difference. 

This guide gives you tips on how to bring kindness into your life. 

We will look in more detail at:  

• Volunteering 
• Doing something for a good cause 
• Acts of kindness 

What are the health benefits of kindness?

Helping others feels good.

Studies have found that acts of kindness are linked to increased feelings of well-being. 1  Helping others can also improve our support networks and encourage us to be more active. 4  This, in turn, can improve our self-esteem. 5  There is some evidence to suggest that when we help others, it can promote changes in the brain that are linked with happiness. 2

It creates a sense of belonging and reduces isolation

Helping others is thought to be one of the ways that people create, maintain, and strengthen their social connections. 

For example, volunteering and helping others can help us feel a sense of belonging, make new friends, and connect with our communities. 5,6

Face-to-face activities such as volunteering at a food bank can also help reduce loneliness and isolation. 6 

It helps to keep things in perspective

Many people don’t realise the impact a different perspective can have on their outlook on life.  

There is some evidence that being aware of our own acts of kindness, as well as the things we are grateful for, can increase feelings of happiness, optimism and satisfaction. 7,8     

Doing good may help you to have a more positive outlook about your own circumstances.

It helps to make the world a happier place – one act of kindness can often lead to more!

Acts of kindness can make the world a happier place for everyone. They can boost feelings of confidence, being in control, happiness and optimism. 8

They may also encourage others to repeat the good deeds they’ve experienced themselves – contributing to a more positive community. 9

The more you do for others, the more you do for yourself

The benefits of helping others can last long after the act itself, for those who offer kindness, and those who benefit. This, in turn, can improve our self-esteem. 5

Tips to remember before you start

Do something you enjoy.

At times like this we are learning to adapt to the requirements needed to prevent the spread of coronavirus. As a result we have had to rethink the way we do our hobbies, and pursue our interests.    

You might have treated a friend to a trip to the cinema or for dinner, but today, you can watch something on a streaming service and keep in touch by phone or gift them a takeaway instead. You could even gift a subscription to an entertainment service, magazine or drop off (safely) a simple care package.  

You can share your skills, such as offering to help with technology, sharing recipes, or sewing masks or scrubs for key workers. These are all great ways to bring your skills and interests to others.

Keep others in mind

Although acts of kindness for other people can make us feel good, we need to also keep in mind why we’re doing it – which is for their benefit, not ours.   

Part of being kind is considering the feelings of others, so it is very important that your kindness is something which others will find helpful. Kindness is something that needs to benefit both parties.  

See what you can do that others are not doing already. For example, if you want to donate to a foodbank, see what they need before buying things. If you want to support key workers, check that there is a need where you are. It may be that others in your community need help more urgently.

Don’t overdo it

It’s important to make sure we don’t overdo it!     

If we find we are giving too much of ourselves or have gone beyond our means, it’s probably time to take a step back. It’s very easy to give away all of our energy, especially if we are finding things hard ourselves and want to focus on others. Leave enough for you – kindness has to start with yourself.  

We recommend starting small, so we do not become overwhelmed or give more than we are financially able.  

Helping others doesn’t have to cost money or take a lot of time. It could start with calling a friend we haven’t spoken to in a while or donating a small amount of money monthly to a charity close to our heart and within our budget. 10 

Get involved with volunteering

Volunteering is a great way to help others and research shows that it benefits people of all ages, by increasing feelings of self-esteem, social connection, and well-being. 5

If you have friends or neighbours who are finding things difficult at the moment, see what you can do to help. 

If you have time, especially if you are furloughed from work, you could volunteer in your community if it’s safe for you to do so.

Here are some ideas about getting involved:

• Volunteer for a local community organisation
• Offer your expertise and support as a mentor for those who are struggling
• Check-in safely with a neighbour
• See if there’s anything you can do to support your children’s school or nursery – offer to read stories for example
• Involve your friends and neighbours in community projects
• Offer to skill-share with a friend - you could teach guitar, dance or a new recipe
• Call a friend that you haven’t spoken to for a while
• Tell a family member how much you love and appreciate them
• Offer a listening ear to someone who simply wants to talk

To find out more about volunteering opportunities, check out our suggested organisations at the end of this guide .

Do something for a good cause 

Getting involved with a cause that is close to your heart can be hugely beneficial for both the cause and your own sense of well-being. 4,10

For example, if you want to help protect the environment, you could get involved in a local tree-planting scheme. You could start by identifying a few local organisations to contact about how they can use volunteers.

There are lots of other ways you can get involved:

• Follow your chosen charity on Facebook, Twitter or Instagram and join in the conversation
• Sign-up to receive your charity’s newsletter and keep up to date with the work they’re doing
• Plan a fundraising event in your local community or at work – you could try our Tea & Talk event, or a challenge event
• Raise money by taking part in a fun active challenge, such as a 5k run or walk in fancy dress, or maybe a themed sports day

Whatever you decide to do, make sure you have fun with it! We have lots of ways to  get involved  with the Mental Health Foundation.

You can [email protected] or call 020 7803 1121. You can also follow us on Facebook and Instagram @mentalhealthfoundation and Twitter @mentalhealth.

Acts of kindness

Acts of kindness have the potential to make the world a happier place. 1,7,8

We want to see a world where kindness is built into business decisions, government policy and official systems. However, we can start by individual commitment to showing kindness in our words and our actions. 

You might want to do something for someone else or take note if you experience an act of kindness.

Not sure where to start? We’ve put together some suggestions to help you out...

At home and in your community

• Call a friend who you haven’t spoken to for a while
• Post a card or letter to someone you've been out of touch with
• Send flowers to a friend, out of the blue
• Find out if a neighbour needs any help with shopping
• Ring someone who is on their own
• Send someone a handwritten thank you note
• Tell your family how much you love and appreciate them
• Help with household chores
• Offer to help an elderly or vulnerable neighbour
• Check on someone you know who is going through a tough time
• Remember to say "hi" to colleagues and ask how they are – whether that’s face-to-face, or virtually if you are working from home
• Offer to support colleagues who may not be familiar with videoconferencing or new software that you have already used
• Set up a coffee or lunch club – with your regular colleagues and with new ones
• Have a conversation with a colleague you don’t normally talk with
• Get to know a new member of staff – it is hard to join a new workplace
• Lend your ear – listen to your colleague who is having a bad day
• Say thank you to a colleague who has helped you
• Praise a colleague for something they have done well

In public places

• Wish a passer-by a good morning or afternoon
• Be a considerate cyclist/driver
• Pick up some rubbish lying around in the street
• Smile and say hello to people you may pass every day, but have never spoken to before

On social media

• Take time to contact people you haven’t seen for a while
• Write something nice or encouraging on a post you appreciate
• Acknowledge and validate someone’s story – if they are having a difficult time you don’t have to have all the answers, sometimes a like or a brief ‘I’m sorry to hear this, is there something I can do?’ is enough to make them feel heard
• Think about what you share – look at the source of the post, and the tone. If it isn’t kind, think twice. If something could upset others and you feel you need to post it, use a trigger or content warning
• Think about your comments and replies. Try not to say nasty things, or pile on where somebody questions another person’s actions

Evidence shows that being kind really does improve your wellbeing 1

While we know that we don't do things for others for what we can get out of it, we also know that the more we do for others, the more they are likely to do for us. 11

With this in mind, try to help others once a day for a week and see if it makes a difference in how we feel.

You can take joy in being deliberately kind – whether by recognising the time you have for your kids or partner, speaking more to family or volunteering in your community.

Try to keep track of:

• any volunteering that you’ve done
• support you’ve given to friends and family
• any random acts of kindness that you’ve carried out
• what others have done for you.

Remember to make a note of how they made you feel. You could even keep a diary! Write down three things you are grateful for each day, or simply say these to yourself as the day draws to a close.

It’s important to be kind to yourself as well

Whatever you can manage today is good enough. Some people feel that the lockdown is giving them the time and chance to learn new skills or try new things. That may be you, and if so, enjoy and celebrate that.

If this isn’t you, don't beat yourself up about it. If things are hard for you right now, try and find some small things to celebrate each day. Getting up and washing your hair can be just as much of an achievement as someone else posting about a 5k run on Instagram.

Try to tune out the voice of judgement and comparison and tune in to the voice that says you are enough.

Be kind to yourself

• Prioritise some 'me' time, so you can relax and think about how you’re feeling and how your day or week has been so far
• Tune out of  your social media channels for a day, or even a week
• Treat yourself to something. It doesn't have to be a big thing. Remember, good things come in small packages
• Do something you enjoy, like listening to a favourite song or dancing in your kitchen
• Spend some time with nature. It's great for our mental health

Further information

Mental Health Foundation - Our vision is of good mental health for all. The Mental Health Foundation works to prevent mental health problems. We will drive change towards a mentally healthy society for all, and support communities, families and individuals to lead mentally healthy lives with a particular focus on those at greatest risk. The Foundation is the home of Mental Health Awareness Week.

Action for Happiness - Action for Happiness is a movement of people committed to building a happier society. They also run the International Day of Happiness.

Do-it - Volunteering made easy . Quickly find ways to help in your community by searching their online database of volunteering opportunities in your area.

Gov.uk - For general guidance about how to get involved in your community.

International Voluntary Service  - Links volunteers with charities and other organisations that could benefit from their time, skills and experience.

Kindness UK - Promoting, sharing and uniting kindness. Take part in the first-ever nationwide kindness survey.

Samaritans - Volunteers are at the heart of Samaritans’ 201 branches across the UK, delivering core services, running branches, fundraising and raising awareness of what they do.

Volunteer Development Scotland - Scotland’s Centre for Excellence in volunteering, VDS, leads the way in informing and modernising approaches to improve the quality of the volunteering experience for the people of Scotland.

Volunteering England, Scotland, Wales and Northern Ireland Volunteering - committed to supporting, enabling and celebrating volunteering in all its diversity. Their work links policy, research, innovation, good practice and programme management in the involvement of volunteers.

• Volunteering England
• Volunteering Scotland
• Volunteering Wales
• Northern Ireland Volunteering

VSO - Put your skills, energy and personal qualities to work helping people break out of poverty.

The Wildlife and Wetlands Trust - The WWT is an international wildfowl and wetlands conversation charity in the UK.

WWF - The WWF is an international non-governmental organisation founded in 1961, working in the fields of wilderness protection, and the reduction of human impact on the environment.

1 Curry OS, Rowland LA, Van Lissa CJ, Zlotowitz S, McAlaney J, Whitehouse H. Happy to help? A systematic review and meta-analysis of the effects of performing acts of kindness on the well-being of the actor. J Exp Soc Psychol. 2018;76:320–9.

2 Post S. It’s Good To Be Good: 2014 Biennial Scientific Report on Health, Happiness, Longevity, and Helping Others. Int J Pers Cent Med. 2014;2:1–53.

3 Jenkinson CE, Dickens AP, Jones K, Thompson-Coon J, Taylor RS, Rogers M, et al. Is volunteering a public health intervention? A systematic review and meta-analysis of the health and survival of volunteers. BMC Public Health. 2013;13(1).

4 Pillemer K, Fuller-Rowell TE, Reid MC, Wells NM. Environmental volunteering and health outcomes over a 20-year period. Gerontologist. 2010;50(5):594–602.

5 Brown KM, Hoye R, Nicholson M. Self-Esteem, Self-Efficacy, and Social Connectedness as Mediators of the Relationship Between Volunteering and Well-Being. J Soc Serv Res. 2012;38(4):468–83.

6 Pilkington PD, Windsor TD, Crisp DA. Volunteering and subjective well-being in midlife and older adults: The role of supportive social networks. Journals Gerontol – Ser B Psychol Sci Soc Sci. 2012;67 B(2):249–60.

7 Otake K, Shimai S, Tanaka-Matsumi J, Otsui K, Fredrickson BL. Happy people become happier through kindness: A counting kindnesses intervention. J Happiness Stud. 2006;7(3): 361–75.

8 Kerr SL, O’Donovan A, Pepping CA. Can Gratitude and Kindness Interventions Enhance Well-Being in a Clinical Sample? J Happiness Stud. 2014;16(1):17–36.

9 Pressman SD, Kraft TL, Cross MP. It’s good to do good and receive good: The impact of a ‘pay it forward’ style kindness intervention on giver and receiver well-being. J Posit Psychol. 2015;10(4):293–302.

10 Choi NG, Kim J. The effect of time volunteering and charitable donations in later life on psychological well-being. Ageing Soc. 2011;31(4):590–610.

11 Fehr E, Fischbacher U. The nature of human altruism. Nature. 2003;425(6960):785–91. 

Kindness and mental health

We found that 63% of UK adults agree that when other people are kind it has a positive effect on their mental health, and the same proportion agree that being kind to others has a positive effect on their mental health.

People living with long-term health conditions in Northern Ireland are more likely to experience anxiety that interferes with their daily lives

18th May 2023 / Mental Health Awareness Week

Data we released in Northern Ireland reveals that anxiety is taking a toll on people who are living with long-term health conditions, as 90% are experiencing anxiety that interferes with their daily lives.

Our new research reveals anxiety is gripping Scotland as many people suffer in silence and struggle to cope

15th May 2023 / Mental Health Awareness Week

We published research today showing that almost six in ten adults in Scotland (58%) experienced anxiety that interfered with their daily lives in the previous two weeks.

• Body image: How we think and feel about our bodies
• Body image: We are more than what we look like
• Cancer and Mental Health
• Coronavirus: Mental Health in the Pandemic Study in Scotland
• Coronavirus: Mental Health in the Pandemic Study
• Coronavirus: The divergence of mental health experiences during the pandemic
• Empowering people through physical activity
• Evaluation of Mental Capacity Assessment in England and Wales
• Experiences of poverty stigma and mental health in the UK
• Gaming and mental health
• Healthy social media report
• Increasing the visibility of seldom-heard groups in co-producing health economics research: guidance for civil society organisations
• Kindness research briefing
• Loneliness and Mental Health report - UK
• Mental health in Northern Ireland: Fundamental Facts
• Nature: How connecting with nature benefits our mental health - Scotland
• Nature: How connecting with nature benefits our mental health
• Our top tips on connecting with nature to improve your mental health
• Resilience across the UK during the coronavirus pandemic
• See Me Scotland: Research, Learning and Evaluation
• Supporting and expanding green social prescribing to address mental health inequalities in London
• The COVID-19 Pandemic, Financial Inequality and Mental Health in Scotland
• The COVID-19 pandemic, financial inequality and mental health
• The journey to wellbeing - Refugees, transport, and mental health
• Thriving Learners
• Transport and public mental health
• Voices of lived experience: The impact of seeking sanctuary on mental health and wellbeing
• Standing Together
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• The MHF Young Leaders
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• What is the value of peer support?
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• Children and Young People Consultation – Scotland
• Conversion Therapy
• Diverse Experiences Advisory Panel (DEAP)
• Fair Work Consultation
• General Election 2024: Our policy calls
• Holyrood 2021: How did we do?
• Loneliness policy briefing - England
• Make it Count: policy briefing
• Making Prevention Happen: How to improve mental health and well-being for everyone in Wales
• Mental Health Policy Group (MHPG)
• Mental Health and Climate Change - COP26
• Mental Health and Nature Policy Briefing for England
• Mental Health and Nature Policy Briefing for Wales
• Mental Health and Well-being Plan Consultation – England
• Mental Health and Wellbeing Strategy for Scotland 2022
• Mental health and the cost-of-living crisis report: Another pandemic in the making?
• Nature and mental health: our policy perspective
• Perinatal Mental Health Services Consultation – Scotland
• Planning for Prevention: Unlocking the potential of Integrated Care Systems to create a mentally healthy society
• Putting prevention at the heart of national and local systems in England: our policy perspective
• Trauma-informed practice: our policy perspective
• Universal Basic Income – Scotland
• Why kindness matters in public policy
• Winston Churchill Memorial Trust: Mental Health Fellowships
• Zero-hours contracts and mental health
• Behind the Books
• Loneliness in Young People
• Stories about anxiety
• Strava Challenge
• Uncertain times: Anxiety in the UK and how to tackle it
• What can we do to cope with feelings of anxiety?
• Mental health in schools: Make it Count
• What's Up with Everyone?
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• Thank you for signing up!
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• Donate to support the Mental Health Foundation for Mental Health Awareness Week
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• Our joint letter to Sir Keir Starmer about the online safety act
• Aisha Sheikh-Anene
• Annual reports and key documents

Essay on Kindness

Essay generator.

In a world bustling with diverse activities, where ambition often overshadows empathy, kindness emerges as a beacon of hope and warmth. This essay explores the profound essence of kindness, its definition, inherent meaning, and the impactful ways it can be incorporated into our daily lives, especially for students aspiring to make a difference.

Kindness , at its core, is a selfless act marked by acts of generosity, consideration, and care towards others without expecting anything in return. It transcends mere politeness and delves into the realm of empathy and compassion. In the simplest form, kindness can be a smile, a helping hand, or a comforting word – small gestures that hold the power to transform moments and lives.

The Multifaceted Nature of Kindness

Kindness is not a singular, isolated behavior but a complex interplay of various attributes. It involves:

• Empathy: Understanding and sharing the feelings of others.
• Compassion: A deep awareness of others’ suffering coupled with a desire to alleviate it.
• Generosity: The willingness to give time, energy, or resources.
• Gratitude: Appreciating and recognizing the good in others and in the world.

The Impact of Kindness

Kindness, though often quiet and unassuming, has a ripple effect that extends far beyond the initial interaction. Studies have shown that acts of kindness:

• Improve Well-being: Both the giver and receiver of kindness experience heightened feelings of happiness and contentment.
• Foster Connections: Kindness bridges gaps between people, fostering a sense of community and belonging.
• Inspire More Kindness: Witnessing or experiencing kindness often prompts individuals to act kindly themselves, creating a cycle of goodwill.

Benefits of Kindness

• Improved Well-being: Acts of kindness, whether giving or receiving, can trigger the release of endorphins, often referred to as “feel-good” hormones, leading to an improved sense of well-being and happiness.
• Better Relationships: Kindness is a key factor in building and maintaining healthy relationships. Acts of kindness, such as listening empathetically or providing support, can strengthen connections with others.
• Improved Mental Health: Engaging in acts of kindness has been linked to improved mental health outcomes, including reduced symptoms of depression and increased life satisfaction.
• Physical Health Benefits: Research suggests that kindness can have positive effects on physical health, such as improved heart health and a boosted immune system.
• Enhanced Self-esteem: Acts of kindness can boost one’s self-esteem and self-worth, as they provide a sense of purpose and fulfillment.
• Positive Social Impact: Acts of kindness can create a ripple effect, inspiring others to engage in kind actions as well. This can contribute to a more compassionate and harmonious society.
• Increased Happiness: Engaging in acts of kindness has been associated with greater overall life satisfaction and happiness, as it brings joy to both the giver and receiver.
• Strengthened Bonds: Kindness strengthens bonds between individuals and can lead to deeper and more meaningful relationships with family, friends, and colleagues.
• Personal Growth: Practicing kindness can lead to personal growth and a greater sense of purpose, as it encourages individuals to be more mindful, compassionate, and empathetic.
• Cultural and Global Harmony: Kindness is a fundamental value in promoting cultural and global harmony, fostering peace, cooperation, and understanding among diverse groups.
• Positive Influence: Kindness can serve as a positive influence, inspiring others to follow suit and engage in acts of kindness, creating a more compassionate and caring world.
• Personal Fulfillment: Ultimately, practicing kindness can lead to a sense of personal fulfillment and a greater purpose in life, as it contributes to the betterment of oneself and others.

Kindness in Everyday Life

Incorporating kindness into daily life can be simple yet profound. Here are some ways students can practice kindness:

• Volunteering: Offering time to help others, be it in a community center, a local charity, or a school event.
• Listening Actively: Sometimes, offering an ear to someone who needs to talk is one of the kindest things one can do.
• Sharing Knowledge: Helping a peer understand a tough concept or sharing study resources.
• Small Acts of Thoughtfulness: Complimenting someone, thanking a teacher, or helping a younger student.

Overcoming Barriers to Kindness

While the concept of kindness is universally admired, practicing it consistently can be challenging. Barriers include:

• Busy Schedules: The fast pace of life can make us overlook opportunities to be kind.
• Fear of Rejection: Sometimes, people hesitate to offer help, fearing their efforts won’t be appreciated.
• Misunderstanding Kindness: Kindness is not about grand gestures; even the smallest act can make a significant impact.

Kindness in Literature and History

Throughout literature and history, kindness has been a recurring theme. From the parables of ancient scriptures advocating for compassion to modern tales celebrating unsung heroes, kindness is a thread that weaves through the tapestry of human experience.

Kindness in the Digital Age

In the era of social media and digital communication, kindness has taken on new forms. It’s vital for students to practice kindness online by:

• Being Respectful in Interactions: Avoiding negative comments and spreading positivity.
• Supporting Causes: Using digital platforms to support charitable causes and spread awareness.

In conclusion, Kindness, in its essence, is about recognizing our shared humanity and extending warmth to others in our journey. For students participating in essay writing competitions, this essay serves not just as an exploration of the concept but also as an invitation to embody kindness in their lives. In a world often clouded by competition and individualism, kindness stands out as a universal language of empathy and compassion, capable of transforming both the giver and receiver, and ultimately, the world.

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Home — Essay Samples — Life — Kindness — Acts of Kindness: Importance of Being Kind

Acts of Kindness: Importance of Being Kind

• Categories: Empathy Humanity Kindness

About this sample

Words: 792 |

Updated: 30 November, 2023

Words: 792 | Pages: 2 | 4 min read

Works Cited:

• Elliot, A. J., Maier, M. A., Moller, A. C., Friedman, R., & Meinhardt, J. (2007). Color and psychological functioning: The effect of red on performance attainment. Journal of Experimental Psychology: General, 136(1), 154-168.
• Foulsham, T., Walker, E., & Kingstone, A. (2011). The where, what, and when of gaze allocation in the lab and the natural environment. Vision Research, 51(17), 1920-1931.
• Hemphill, M. A. (1996). A note on adults' color-emotion associations. Journal of Genetic Psychology, 157(3), 275-280.
• Jacobs, K. W., & Hustmyer Jr, F. E. (1974). Effects of four psychological primary colors on GSR, heart rate and respiration rate. Perceptual and Motor Skills, 38(3), 763-766.
• Johnson, K. K., & Lennon, S. J. (2015). The role of color in marketing. Journal of Business Research, 68(2), 243-249.
• Kuehni, R. G. (2013). Color: An introduction to practice and principles (3rd ed.). John Wiley & Sons.
• Morton, J. L., & Johnson, M. H. (2011). Consistency of color emotion. Color Research & Application, 36(1), 41-52.
• Palmer, S. E., & Schloss, K. B. (2010). An ecological valence theory of human color preference. Proceedings of the National Academy of Sciences, 107(19), 8877-8882.
• Smith, K. C., & Crenshaw, S. (2019). Color theory: An essential guide to color-from basic principles to practical applications. Rockport Publishers.
• Valdez, P., & Mehrabian, A. (1994). Effects of color on emotions. Journal of Experimental Psychology: General, 123(4), 394-409.

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Why Kindness Matters: The Importance of Being Kind

Think about the last time someone was kind to you. Maybe a stranger held the door open for you or someone you love offered to help with a task you found daunting. How did that make you feel? Valued? Worthy? Happy?

It’s no secret that being kind feels good. It makes us feel connected, appreciated, and happy. But what many of us don’t realise is that being kind is one of the most important things we can do for ourselves and for others.

What is kindness?

Let’s first take a moment to define what kindness is. Kindness is an intentional act of compassion, thoughtfulness, and understanding that involves treating others with respect and empathy. This can include anything from lending someone a helping hand, volunteering for a good cause, or simply smiling at strangers on the street.

When we’re kind, we’re recognising, listening to, and understanding the feelings of others. We’re also trying to make their lives better in some way. When we strive to include more kindness in our lives, we’re sending a powerful message to the world that we care – for ourselves and for others.

Why is kindness important?

There are many reasons why kindness is important . These include both the personal benefits of being kind and the impact of our kindness on others.

Personal benefits

• Kindness makes us happier. Kindness leads to happiness. Research shows that people who are kind are happier . The reverse is also true – happier people are kinder. And it makes sense when you think about it. When we’re kind, we’re focused on others. We’re not thinking about ourselves and our own problems. Our kind acts make others happier and witnessing that brings us joy. When we’re happy, we’re motivated to be kind and the cycle continues.
• Kindness strengthens our connections. When we are kind to others, we strengthen those bonds of connection that make us feel seen, appreciated and loved. When kindness is given and received, it creates a sense of trust and connection. People are more likely to want to spend time with us and help us out too. Kindness is also a critical aspect of emotional intelligence. It helps us to better understand and empathize with others, showing them that we care about their feelings and experiences. This helps to build trust, create meaningful human interaction, and develop strong relationships that last.
• Kindness improves our physical well-being. Practising kindness has been shown to have numerous physical health benefits. Kindness can reduce stress levels, lower blood pressure, and even boost our immune system! People who practice kindness live longer, healthier lives.
• Kindness makes us feel good about ourselves. Kindness helps to foster a sense of belonging and purpose. When we are kind, it reinforces our self-worth and importance and boosts our self-esteem. It reminds us that we have the power to make a positive impact in the lives of others, even if it’s in a small way. Kindness gives us the courage to stand up for what’s right. It’s a wonderful feeling to know that we are contributing to making the world a better place.
• We remember to practise self-kindness. When we’re kind to others, we’re more likely to remember to be kind to ourselves as well. When we show self-kindness, we are less hard on ourselves. We acknowledge our faults and accept that we’re imperfect. We forgive ourselves for our mistakes. Accepting that we’re imperfect reduces negative self-talk and thoughts. We develop a more positive mindset and our overall mental health improves. We become more resilient, as we allow ourselves to overcome personal failures and learn from these experiences rather than define ourselves by them. As a result, we become more confident, secure, and content with our lives.

The impact of our Kindness on Others

When we practice kindness, it doesn’t just help us. It helps those around us as well. Kindness can have a ripple effect, spreading from individual to individual and making a positive impact on the world.

• Kindness makes others feel good. Kind words, random acts of kindness, or even a genuine smile can brighten someone’s day and make them feel good. When we show kindness, it helps others to feel seen and appreciated. It lifts their spirits and encourages them to keep going when times are tough.
• Kindness makes others feel safe. Kindness can help to create a safe, supportive environment where people are free to express themselves and be their authentic selves. When we’re kind to others, it makes them feel secure in our presence. It’s easier for them to open up when they trust that they won’t be judged or ridiculed for their thoughts or ideas.
• Kindness inspires others to be kind. When people observe acts of kindness, it makes them want to be kind too. It encourages them to pass on the same kindness that was shown to them by paying it forward and doing nice things for others. They might even be inspired to do something that they wouldn’t have done before.
• Kindness creates a positive environment. When kindness is practised in the workplace, it creates a more collaborative and supportive environment. People are more likely to work together and help each other out when they feel supported and appreciated by their colleagues.

What are some simple ways to be kind?

With all the great reasons to be kind , how can we make kindness a part of everyday life? Here are some easy ways to be kind :

• Be considerate. Be mindful of how others are feeling and think before you speak or act. Do something that you know will benefit someone else, like holding the door open for someone carrying a heavy load or offering your seat on the bus.
• Offer a helping hand. If someone is struggling, step in and lend a helping hand. Offer to help with a task or problem that they’re trying to solve. Be generous with your time and resources, including your knowledge and skills.
• Show gratitude. Acknowledge and appreciate people for their efforts. Freely give compliments to those who deserve it and take the time to thank people for their help.
• Be patient. Don’t rush others or jump to negative conclusions when things don’t go as planned. Instead, take a deep breath and be patient with yourself and others.
• Be respectful. Always treat people with respect. Listen to what they have to say with an open mind and don’t talk down to them. Say please and thank you, and be polite to everyone.

As we practise these simple acts of kindness, remember that the importance of being kind is much greater than just making someone feel good. When we show kindness, it can have a positive ripple effect that changes the world for the better. In this way, even the smallest acts of kindness can have a big impact.

Final thoughts

Kindness is one of the most important things we can offer to others and ourselves. It makes us happier, healthier people, and it’s something that we should all try to cultivate in our everyday lives.

Showing kindness not only benefits those around us but also has a positive impact on our relationships, communities, and society as a whole. So whenever kindness is an option, always choose kindness . It matters.

a little dose of happy (aldohappy, “all do happy”) is a mission, mindset, and movement dedicated to spreading happiness throughout the world. 

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Kindness Essay

Kindness essay is a reflection on the idea of kindness, which is an act of selflessness. Because kindness doesn’t come with the expectation of receiving anything in return, it is a great way to show your appreciation for what you have received in life.

Kindness is always an excellent choice to make in any situation. When someone feels bad or down, the kindness shown can make a person feel more supported and loved. It is an action that anyone can do.

Importance of Kindness Essay

Kindness is a simple yet powerful gesture. It can positively impact someone’s life, and the ripple effect is just as powerful. In the academic community, kindness is thought to be an attitude that influences achievement among people.

Kindness is a form of love and compassion and one that needs to spread throughout the world. It allows people to see the best in others, encouraging them to be their best selves. Allowing kindness to exist for those around us is beneficial for them and ourselves.

It is our responsibility as human beings to be kind to other people. We can be considerate and compassionate towards other people to live in peace and love. Kindness is a virtue, and it is one of the essential things in life. It shows other people that you care about them and takes away some of the pain and suffering that they may be feeling. It can also help heal others, and everyone should always try to think about how their actions will affect others before taking them.

Kindness is vital in every single person’s life. It makes the world a better place and can make someone feel loved. With the help of kindness, you can start your good deeds to make the world a better place.

You can find more essays similar to the kindness essay on BYJU’S website. Also, explore a wide range of exciting kids’ learning resources on the website.

Frequently Asked Questions

What is kindness.

Kindness is a simple gesture that can positively impact someone’s life. It also helps people be compassionate and considerate towards others.

Why is kindness important?

Kindness is important because it is our responsibility to be kind to others. This helps people to live in peace and love. As a virtue, kindness is one of the essential things in life. It helps us be empathetic towards people and extend our hands to support them.

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Virtues For Life

The Heart of Everyday Living is in Virtue

5 Benefits of Kindness: How Being Kind Elevates Our Lives (Infographic)

Kindness feels good. When we are kind with our words or actions, we elevate others as well as ourselves.  

Poet and author Maya Angelou once said, “I’ve learned that people will forget what you said, people will forget what you did, but people will never forget how you made them feel.” Kind acts can lift people up, but equally important are our kind words . What we say can discourage, humiliate, and hurt or encourage, heal, and inspire. Whether with actions or words, kindness boosts our physical and mental health.

Benefits of Kindness

Studies have shown that kindness makes us happier. We’d rather spend money on others than on ourselves. Kindness also has the power to create stronger bonds between us. When we show generosity to the people we love or even to strangers, we acknowledge their lives matter. Emotional distance dissolves because of the mutually good feelings that kindness creates. New relationships can develop from our kind acts , expanding our world in unexpected ways.

Kindness has a lasting impact on our health and can help us live longer. When we are kind, we slow the speed of the aging process by reducing our body’s free radicals and inflammation through the release of oxytocin in the body. Oxytocin also promotes heart health by lowering blood pressure and protecting the heart.

With the life-changing benefits of kindness, it makes sense to practice this virtue whenever possible. Just simple words like “I love you” or “I believe in you” or gestures like writing an encouraging note, smiling at a stranger, or bringing home a gift for a loved one can brighten someone’s day.

We have summarized the benefits of kindness in a convenient infographic. We’ve also included a few ways to practice kindness. We hope you enjoy it!

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Reader Interactions

2023-03-13 at 12:31 PM

This post is extraordinarily beneficial…. I love it ….It’s a life lesson that never ends. Thank-you for sharing.

2023-03-13 at 9:52 PM

So glad to hear you found the post beneficial Miriam! Thank you for letting us know!

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Open Access

Peer-reviewed

Research Article

The influence of kindness on academics’ identity, well-being and stress

Roles Conceptualization, Data curation, Formal analysis, Methodology, Project administration, Writing – original draft, Writing – review & editing

* E-mail: [email protected]

Affiliation Department of Native Hawaiian Health, John A. Burns School of Medicine, University of Hawaiʻi, Honolulu, Hawaiʻi, United States of America

Roles Conceptualization, Methodology, Supervision, Writing – review & editing

Affiliation Department of Social & Behavioral Sciences, Institute for Health & Aging, University of California, San Francisco, San Francisco, California, United States of America

• K. Kanoho Hosoda, 
• Mica Estrada

• Published: October 22, 2024
• https://doi.org/10.1371/journal.pone.0312269
• Peer Review
• Reader Comments

The well-being of people working and studying in higher education, including students, staff, and faculty, is a topic of increasing concern. The lack of well-being may be attributed to the current academic context, which does not consistently provide cues that affirm social inclusion to all members of the academic population. This study examines the role of kindness (defined as actions that affirm dignity and social inclusion) in promoting identification with community and well-being in higher education utilizing a cross-sectional study of 182 diverse members of higher education. To assess the extent that kindness relates to the acquisition of institutional identity, well-being, and stress, we developed and validated two novel psychometric rating scales for kindness: Kindness Received (α = 0.927, ώ = .921) and Kindness Given (α = .859, ώ = .860). Initial analysis showed that receiving kindness was significantly associated with increased well-being, reduced stress, and improved institutional identity. Giving kindness was significantly associated with decreased stress reduction and decreased institutional identity. Results from structural equation modeling shows that institutional identity mediates the relationship between receiving kindness and well-being. Qualitative analysis of micronarratives regarding kindness showed that feeling safe and being acknowledged are the most commonly described experiences of kindness, both acts that affirm dignity. The findings from this study suggests that kindness contributes towards improving diverse people’s well-being and increased identification with institutions of higher education. Measurement of kindness provides methods for assessing institutional changes that foster greater positivity and inclusion in higher education settings.

Citation: Hosoda KK, Estrada M (2024) The influence of kindness on academics’ identity, well-being and stress. PLoS ONE 19(10): e0312269. https://doi.org/10.1371/journal.pone.0312269

Editor: Mary Diane Clark, Lamar University, UNITED STATES OF AMERICA

Received: May 2, 2024; Accepted: October 3, 2024; Published: October 22, 2024

Copyright: © 2024 Hosoda, Estrada. This is an open access article distributed under the terms of the Creative Commons Attribution License , which permits unrestricted use, distribution, and reproduction in any medium, provided the original author and source are credited.

Data Availability: All relevant data are within the manuscript and its Supporting Information files.

Funding: KH #K99GM151640 National Institutes of Health https://www.nigms.nih.gov/ ME #3R01GM138700-01S1 National Institutes of Health https://www.nigms.nih.gov/ The funder did not play any role in the study design, data collection and analysis, decision to publish, or preparation of the manuscript.

Competing interests: No authors have competing interests.

Introduction

Well-being is associated with an individual’s satisfaction with life as a whole and with improved productivity and worker retention rates [ 1 , 2 ]. The workplace environment plays a large role in the lives of academics because they spend on average 40 to 55+ hours per week working [ 3 , 4 ]. In academic settings, the well-being of individuals, including students, staff, and faculty, is a topic of increasing concern. The three pandemics–COVID-19, racism, and climate disasters–have created challenges to well-being and raised awareness that the way we treat each other matters. Members of academia who are historically underrepresented also report experiencing an additional layer of low connection in the form of micro- and macro-aggressions, which are forms of subtle or overt discrimination and prejudice and are shown to hinder social connection and contribute to disparities in retention [ 5 ]. While there is a wealth of literature discussing the reasons why people choose to leave the academic community and research describing how global experiences such as bridge programs, research internships, and mentorship programs lead to positive outcomes for students, there is indeed limited research focusing on the specific behaviors that convey cues that affirm inclusion and belonging, particularly for career academics [ 6 – 8 ].

Review of the literature suggests that the current academic context does not consistently provide cues that affirm social inclusion to all members of the academic population equally [ 9 ]. The lack of affirmation has consequences and undermines a basic need that people are more likely to survive and experience well-being when feeling socially connected [ 10 – 15 ]. The research suggests that people, including academics, are social beings, and feeling socially connected has a significant impact on their overall happiness and life satisfaction. Further, literature shows that social connection can reduce experiences of stress in pressured environments [ 16 , 17 ]. Social science research provides evidence that social contextual variables—specifically kindness cues affirming social inclusion—can contribute to increasing retention and persistence of a diverse population in academia [ 9 ]. In this study, we define and measure the unique construct of kindness and examine how academics experience kindness in their institutions and to what extent do experiences of kindness relate to academics’ experiences of well-being, stress, and self-identification with one’s institution.

Conceptualizing kindness

A variety of definitions of an act of kindness exists in the literature [ 18 , 19 ]. The emphasis in these definitions is on the nature of the action done. These actions are difficult to differentiate from definitions of helping or altruism. The Handbook of Social Psychology [ 20 ] does not have a definition of kindness, whereas Positive Psychology defines kindness as “doing favors and good deeds for others; helping them, taking care of them” [ 21 ]. In this study we use Estrada et al.’s (2018) definition of kindness, as: “an action that results in the affirmation of the dignity of the recipient of the act” [ 9 ]. The definition builds on the work of Hicks who eloquently defines dignity as a birthright that relies on “treat[ing] others as if they matter, as if they are worthy of care and attention” [ 22 ].

Kindness cues affirm social inclusion

Kindness cues affirm social inclusion by communicating respect for the dignity of another [ 23 ]. Research evidence shows that humans are consistently scanning their environment for social cues to assess danger and safety [ 24 ]. The impacts of threatening or aggressive social indicators, including macro- and micro- aggressions, racism and prejudice, are shown to reduce experiences of belonging and inclusion in higher education environments, and can impact health and mental well-being of people from marginalized communities [ 25 ]. Research has also shown that violations of one’s dignity is a form of rejection, resulting in experiences of social exclusion and at times conflict [ 22 , 26 , 27 ]. In contrast, social affirmations encourage members to be a part of the community, with research focusing on perceptions of smiles [ 28 , 29 ]. When a person experiences an act that affirms their dignity, they experience social inclusion, respect for one’s life and acceptance of their identity [ 30 ]. While dignity is a well-used concept, measurement of kindness, as actions that affirm dignity is new.

Hicks’ (2011) dignity theory and research indicates that acts of kindness that affirm dignity would results in the receiver of kindness experiencing the following: 1) acceptance of identity, 2) recognition of efforts and talents, 3) acknowledgment, 4) a sense of inclusion, 5) feeling of physical and psychological safety, 6) being treated fairly, 7) autonomy, 8) feeling understood, 9) being given the benefit of the doubt, and 10) being apologized to when one’s dignity is violated. In this paper, we build on this approach, and focus this study on kindness cues that affirm the dignity of others in academia.

Kindness, prosocial behaviors, altruistic actions

Kindness is a unique concept that differs from helping and altruism. Social psychology writing on kindness has focused on helping others through prosocial behaviors and altruistic actions, analyzing kindness from the perspective of actions done by the agent (i.e., the actor) and how the agent feels when a task of kindness is completed [ 18 , 31 ]. Prosocial behaviors are numerous and described as positive, but do not address how the receiver feels and the impact of the kind action on the receiver’s sense of community and desire to remain in academia. Similar to studies on prosocial behaviors, research on altruism has focused on the agent of kind acts. Studies of altruistic acts found agents choose to conduct acts of altruism to promote their personal values and identity [ 18 , 32 ]. Prosocial behavior and altruism are defined by the agent of an act, whereas kindness is defined by the receiver of the act [ 23 ]. The receiver of the act of kindness may interpret the act of kindness differently, or not at all, in comparison to the agent of kindness’ intentions [ 33 ]. With this approach, acts of helping or altruism are only kind actions when the receiver experiences an affirmation of their dignity. In this study we aim to understand how kindness is perceived from the receiver when addressing the research question: How do academics experience kindness in their institutions?

Connection to institutional identity, well-being, and stress

Kindness, in the context of work environments and academia, may have impacts beyond being a pleasant experience. Kindness inherently has impacts on the social experience and may impact people’s connection to the institutions in which the person works. One strong measurement of social connection is the strength of identification with a group, community or institution, which can satisfy a person’s innate need for community and affiliation with others. Identification with one’s academic institution, for instance, has been found to contribute to greater integration and promote retention and persistence [ 12 , 13 , 15 , 34 – 36 ]. The human desire for connection is so strong that when a person feels disconnected from a social group it is processed by the brain in a manner similar to physical pain [ 14 ]. Research on student integration into scientific communities found that self-identifying as a scientist (i.e. feeling as though they are a part of the community of scientists) is more uniquely predictive of science community integration and persistence than science efficacy (having the confidence to do science) alone, resulting in students engaging in behaviors and expectations consistent with the role of a scientist [ 26 , 37 ]. We recognize that some literature conflates self-identifying as a member of academia with a sense of belonging to academia. However, self-identity is present when “an individual accepts influence from another person or a group in order to establish or maintain a satisfying self-defining relationship to the other” [ 27 ] whereas sense of belonging exists when there is an “experience of personal involvement in a system or environment so that a person feels themselves to be an integral part of that system or environment” [ 38 ]. We surmise sense of belonging is an attribute that can contribute to identification, where one may feel as though they belong in academia, but it is possible they do not self-identify as a member of the academic community and regularly challenge the norms of the community. Identification as a member of the academy, meaning one’s sense of self is drawn from affiliation with a group, is a strong complex social influence process [ 37 ].

In addition to institutional identity, well-being, and stress are attributes that are associated with academic success [ 39 ]. When people experience the combination of high well-being and low stress, people are more likely to persist. Life satisfaction is one of three components of subjective well-being, the others being positive affect and negative affect, that are based on personal judgments of life quality compared to individual standards of life [ 1 ]. Life choices that promote high well-being are associated with continued success, happiness, and maintenance. Conversely, environments that induce stress, including feeling disconnected to a social group, are associated with the fight or flight response, manifested in the academy as dropping out or leaving an institution [ 11 ]. Social experiences, such as kindness, could theoretically impact any or all of these factors. We therefore explore the connections between kindness, institutional identity, stress and well-being in this study to answer our second research question: To what extent do experiences of kindness relate to academics’ experiences of well-being, stress, and self-identification with one’s institution?

Current study

This study seeks to advance the science of kindness by examining (a) how academics experience kindness in their institutions and (b) To what extent do experiences of kindness relate to academics’ experiences of well-being, stress, and self-identification with one’s institution. The present study develops and applies two novel psychometric scales of kindness through operationalizing the ten essential elements of dignity theorized by Hicks [ 22 ] and contextualized as a psychometric scale by Estrada et al [ 9 ]. We hypothesize academics experience kindness when they receive actions that affirm their dignity. This is tested through confirmatory factor analyses of the two kindness scales.

We incorporate validated Kindness Received and Kindness Given scales into a structural equation model used to test hypotheses on the relationships between receiving kindness, giving kindness, institutional identity, well-being, and stress. We hypothesize receiving kindness and giving kindness are positively associated with reduced stress and increased well-being as mediated by institutional identity (see conceptual model presented in Fig 1 ). We further explore the relationship between receiving kindness and giving kindness through qualitative analysis of a reflective micronarrative on an experience of kindness. We provide this further analysis to better understand the quantitative findings and describe how experiences of kindness conjure positive mental states of mind.

• PPT PowerPoint slide
• PNG larger image
• TIFF original image

The paths labeled Mr/g test the mediation effects of institutional identity between kindness received/given on reduced stress and well-being. Paths labeled Dgx test the direct effect of giving kindness on the designated output concept. Paths labeled Drx test the direct effect of giving kindness on the designated output concept. All tested paths are hypothesized to have a positive association with outcome concepts.

https://doi.org/10.1371/journal.pone.0312269.g001

Materials and methods

The Social Influence of Kindness Study was conducted through a one-time anonymous 10-minute online survey via Qualtrics. The study was reviewed and approved by the University of California San Francisco Mount Zion Committee Institutional Review Board (#21–35884). Written informed consent was obtained from all study participants. Participants were recruited using the snowball method via email and social media that targeted academics in higher education who had interest in taking a 10-minute survey about kindness and dignity. Recruitment and surveys for the study occurred between February 22 nd through March 31 st , 2022. Following an online protocol, participants first engaged in writing a micronarrative following the instructions:

We are collecting stories. Think about a time when someone was kind to you in your academic and/or professional life. Take 2 or more minutes to describe this experience. Details are welcome regarding what happened, how it felt, and why this moment is memorable to you.

After writing the micronarrative they then were asked to list 3 words that described how they felt after recalling the experience of kindness. Finally, they completed a series of measures described below.

Participants

For this study, a subset (N = 182 of 215) of the larger Social Influence of Kindness Study were selected for analysis based on their occupation designation of studying or working within an academic institution. The sample of 182 included 77.47% working in academia and 22.53% studying in academia; 21.43% in fields of STEM as defined by the National Science Foundation’s categories and 78.57% working in non-STEM fields in academia; 69.23% female, 17.58% male, 3.85% non-binary, and 9.34% not reporting gender, see Table 1 . The ethnic demographic distribution included 53.85% White, 14.29% Hispanic, 13.19% Native American, Alaska Native, Native Hawaiian, or Pacific islander, 8.24% Asian, 4.40% African American, and 6.04% not reporting ethnic background. In line with the National Institutes of Health’s (NIH) categorizations in 2020, underrepresented racial minorities (URM) were defined as those who were African American, Hispanic, Native American, Alaska Native, Native Hawaiian, or Pacific islander, for a combined URM sample of 32.42%.

https://doi.org/10.1371/journal.pone.0312269.t001

All scales were administered via anonymous self-report online surveys. Questions asked participants to reflect on experiences, feelings, and thoughts in the past month, unless otherwise stated.

Kindness given and received.

The Kindness Given scale measured how often in the past month the survey participant engaged in actions of kindness through affirming another person’s dignity (e.g., “treated others fairly”). The Kindness Received scale measured how often the survey participant experienced kindness from another person through actions that affirmed their own dignity (e.g., “Your efforts, thoughtfulness and/or talents were positively recognized”). Both the Kindness Given and Kindness Received scales comprised 10 items developed from Hicks’ essential elements of dignity items shown in Table 2 [ 22 ]. Each item on the Kindness Given and Kindness Received scales had five response options ranging from 1 (never) to 5 (every time). Scale scores were derived as an average of the items, with higher scores indicating more frequent experiences of kindness. Since these are novel measures, the 10 items from each of the Kindness Given scale and the Kindness Received scale were predicted to load on to one factor based on the theory that affirmations of dignity promote kindness [ 9 ].

https://doi.org/10.1371/journal.pone.0312269.t002

Institutional identity.

This is a three-item scale modeled after Estrada et al.’s [ 26 ] Science Identity Scale that was used to define the extent to which participants perceived themselves as members of their institution that they work for or attend school at (e.g., “I have come to think of myself as a member of the institution in which I study or work”). Participants rated their agreement from 1 (strongly disagree) to 5 (strongly agree). Institutional identity scale scores were derived as the average of three items, with higher scores indicating a stronger institutional identity. Prior evidence indicates that measures of identity are related to persistence within an academic community [ 37 , 40 ]. The measure is internally consistent in this study (ɑ = 0.90).

This four-item scale is a reduced version of Cohen, Kamarak, and Mermelstein’s [ 41 ] 14-item perceived stress scale. This is a widely used measure to evaluate the degree to which life events are perceived as stressful. Participants rated their perceived stress in the past month (e.g. “Felt that things were going your way”). Each item had five response options ranging from 1 (never) to 5 (often). Stress scale scores were derived as an average of the four items, with higher scores indicating more reduced stress levels. The current study found evidence of acceptable psychometric properties for the four-item reduced version of the 14-item perceived stress scale (ɑ = 0.71).

Well-being.

A modified four-item Satisfaction with Life Scale [ 1 ] was used to measure perceived well-being. Participants rated their agreement from 1 (strongly disagree) to 5 (strongly agree) with statements regarding their overall well-being (e.g. “The conditions of my life are excellent”). Well-being scale scores are an average of the four-items, higher scores indicate greater well-being. The measure was internally consistent in this study (ɑ = 0.81).

Data analytic plan

Scale reliability and validity..

Using the statistical software package Mplus v8.5 [ 42 ], we examined the dimensionality of the Kindness Action scale and the Kindness Received scale for those working or studying in academia. In Mplus a confirmatory factor analysis was used to evaluate scale quality. Factor loadings above 0.50 were considered to load on a single factor [ 43 ]. The following fit indices were used to evaluate model fit: χ2 statistic, Standardized Root Mean Square Residual (SRMR), Root Mean Square Error of Approximation (RMSEA) and, Comparative Fit Index (CFI). Values representing good model fit are CFI ≥ 0.95, RMSEA ≤ 0.06, SRMR ≤ 0.08 [ 48 ]. A Cronbach’s α value and a McDonald’s ώ value of 0.80 or greater were used to define the good internal reliability of the scales [ 46 , 47 ].

Assessment of model fit in SEM.

Inter-variable relationship analysis was conducted in a structural equation modeling (SEM) framework using Mplus v8.5 using the fit indices designated above [ 42 ].

Open ended question content analysis.

Content analysis was conducted to analyze how the academics describe experiences of kindness in their institutions in the micronarratives. The open-ended responses were coded using the ten dignity affirming acts, adapted from Hick’s writing on Dignity: 1) acceptance of identity, 2) recognition of efforts and talents, 3) acknowledgment, 4) a sense of inclusion, 5) feeling of physical and psychological safety, 6) being treated fairly, 7) autonomy, 8) feeling understood, 9) being given the benefit of the doubt, and 10) being apologized to when one’s dignity is violated. Three coders individually coded each of the 182 participants’ responses, for each of the 10 dignity affirming acts as present or not. Reconciliation occurred between the three coders if there was a discrepancy in the coding. After reconciliation, a response was considered to have attributes of the experience of kindness if at least two of the three coders marked its presence. We recognize the centrality of a researcher in qualitative coding, therefore provide a brief description of the positionality of the three coders. All three coders are female, two of the coders identify as underrepresented minorities, one coder is an undergraduate student, one is staff, and the last is a researcher.

Immediate recall word frequency.

To distill how the survey participant felt after reflecting upon the kind action, the micronarrative writing task was immediately followed by a prompt to list 3 words describing how they felt after recalling the experience of kindness. The three words that first came to mind, after they completed writing a micronarrative on an experience of kindness, was analyzed to understand how reflecting on an experience of receiving kindness influences an individual’s affect. All words were categorized into positive or negative affective tone using the bing and nrc sentiment lexicon datasets in the R tidytext package [ 44 , 45 ]. A word was considered positive or negative if the word was found in either of the sentiment lexicons. If a word was not found in the lexicon, it was not considered for affective tone.

Gender differences in conducting acts of kindnes.

The gender of the agent of kindness, described in the micronarrative, was analyzed to understand the differences in which gender is more likely to be recalled as conducting acts of kindness. Upon reading the written reflective micronarratives of kindness, it was noticed that the survey participants often included gender pronouns in their written reflections. We acknowledge that pronouns do not directly correlate with gender, but for this study we chose to use pronouns to categorize the receiver of the kind act’s perception of the gender of the agent of kindness. Gender was categorized as female (she/her/hers), male (he/him/his), or nonbinary mention (plural pronouns/proper nouns/no pronouns).

Novel kindness scales

Prior to testing mediation models and intervariable relationships, we tested the factor structure and reliability of the Kindness Action and Kindness Received scales.

Kindness given scale.

A confirmatory factor analysis was used to analyze the scale fit in a one-factor model. The one-factor model exhibited adequate fit CFI = 0.94 and SRMR = 0.05, although the RMSEA = 0.07 was slightly higher than the cut off of 0.06 we proceeded with the model. The factor loadings were acceptable indicators of the Kindness Given scale (loadings 0.50—to—0.78), as shown in Table 2 , thus we concluded the one-factor model provides adequate evidence of measurement validity for use of these items as a scale in this sample of academics. The reliability of the Kindness Given scale was found to be α = 0.86, ώ = 0.86 95% CI = (0.83, 0.89) showing this is scale is reliable for the students and workers in academia [ 46 , 47 ].

Kindness received scale.

A one-factor model was a good fit for the Kindness Received scale CFI = 0.979, RMSEA = 0.057, SRMR = 0.031, all of which were within the cutoff scores indicated by [ 48 ]. The loadings (0.66-to-0.80), shown in Table 2 , were all acceptable indicators for the one-factor Kindness Received Scale. These results indicate a reliable 10-item scale used to measure Kindness Received. The reliability of the Kindness Received scale within this sample population of people who study or work in academia was found to be reliable α = 0.93, ώ = 0.92 95% CI = (0.90, 0.94).

Intercorrelations

Based on a review of literature on kindness, identity, stress, and well-being, we sought to understand how receiving kindness, conducting kind acts, institutional identity, stress and well-being were related. We conducted a preliminary analysis to understand the general relationships between experiences of kindness, institutional identity, stress, and well-being by examining their intercorrelations. We found receiving kindness is significantly correlated (p < 0.01) with institutional identity, reduced stress, well-being, and conducting acts of kindness. In addition, we found that conducting acts of kindness is significantly correlated with receiving acts of kindness, as seen in the correlation matrix in Table 3 . These results suggest that experiencing acts of kindness, specifically receiving acts of kindness relates to institutional identity, reduced stress, and well-being.

https://doi.org/10.1371/journal.pone.0312269.t003

Structural equation models

Having found correlations that were consistent with our expectations, we conducted SEMs to understand how receiving kindness and conducting kind acts relates to stress and well-being as mediated by institutional identity, Fig 1 illustrates our conceptual model used to test the relationships between items. The hypothesized model showed adequate fit (χ 2 (435) = 2722.79, CFI = 0.97, RMSEA = 0.03 with 90% C.I [0.02,0.04], SRMR = 0.05). Results from the structural equation model are presented in Fig 2 . Consistent with the correlation patterns described, only receiving kindness had significant and positive correlations with institutional identity, reduced stress, and well-being. Interestingly, conducting acts of kindness had a significant negative relationship with institutional identity and reduced stress. Furthermore in this SEM, institutional identity was not a significant mediator between kindness and reduced stress or well-being.

Parameter estimates with standard error designated in parentheses. The solid lines indicate significant paths (p <0 .01). The dotted lines indicate non-significant paths. All paths are standardized.

https://doi.org/10.1371/journal.pone.0312269.g002

We further examined the effects of giving kindness and receiving kindness as individual constructs in relationship to reducing stress and well-being mediated by institutional identity. We found that giving kindness did not have significant relationships with institutional identity, reduced stress, nor well-being, but interestingly the relationships were all negative, as seen in Fig 3 . We found strong positive relationships between receiving kindness with reduced stress and well-being, shown in Fig 4 . Additionally, we found that institutional identity mediates receiving kindness and well-being.

Parameter estimates are included with standard error designated in parentheses. The solid lines indicate significant paths (p < 0.01). The dotted lines indicate non-significant paths. All paths are standardized.

https://doi.org/10.1371/journal.pone.0312269.g003

https://doi.org/10.1371/journal.pone.0312269.g004

Micro-narrative qualitative analysis

Through the SEM and intercorrelations we found receiving kindness is associated with improved well-being and reduced stress, we further sought to qualitatively understand how receiving kindness is most often experienced in academia at institutions. Coding of micronarratives on kindness (which participants completed prior to answering any quantitative question regarding kindness, institutional identity, well-being, or stress) found that the most common way (54.40%) participants received kindness was through feeling safe . Participants provided situations where the agent of kindness made them feel safe physically or emotionally.

I am on a time-intensive committee with two colleagues who are intentional about being supportive in the work each of us does for the committee…I feel safe and supported in our group. (Anonymous participant)

Acknowledging the validity of the survey participant’s feelings, concerns, and/or experiences was described in 53.85% of the micronarratives, describing how kindness was experienced. These responses often included narratives of ensuring that a participant’s feelings of self-doubt, or concerns about a situation were addressed.

As someone with disabilities, I had a very validating moment with one of my professors who shared a personal anecdote saying that she really hopes I do not feel incompetent for being a minority by not only ethnicity, but also disability. Given the lack of representation of STEM students with disabilities, this felt especially meaningful because it was during my first semester at a new university. (Anonymous participant)

The third most common way kindness was experienced, included in 50.55% of the written responses, is through positive recognition for efforts , thoughtfulness , and/or talents

A professor that I really looked up to talked really highly about me to a conservation group and got me a meeting with them and the leaders of that agency to discuss about my ideas and future collaborations. It felt really validating and decreased my imposter syndrome to feel that someone as intelligent and well respected as this professor would think so highly of my ideas. (Anonymous participant)

The micronarratives on kindness clearly describe acts in which their dignity was affirmed. Interestingly, from the perspective of the receiver, no responses were coded for experiencing kindness through apologies . Specifically, there were no cases in which the agent of kindness apologized to the survey participant when the survey participant’s dignity was violated. We surmise this could be due to the survey conditions, where the participants recalled their most memorable experience of kindness. This suggests that apologies after dignity violations are not the most readily recalled kindness experiences. S1 Table shows examples of affirmations of dignity for all 10 categories that were coded for as portrayed through the written responses. The results of the open-ended reflective narrative prompt show that feeling safe, acknowledging the validity of one’s feelings, concerns, and experiences, and positively recognizing one’s efforts are the three most common ways kindness is experienced and recalled by members of academic institutions.

Receiving kindness and positivity

We examined the three words that first came to mind after recalling an experience of kindness to better understand how reflecting on an experience of kindness relates to a positive affect. Notably, 89.01% of the participants (N = 162 of the 182 study participants) listed words with positive affective connotations as they reflected how they felt after recalling their experience of kindness as determined by sentiment analysis lexicons [ 44 , 45 ]. The most frequent words that came to mind were grateful, happy, and warm, all of which have a positive connotation. The second and third words that came to mind for survey participants were also positive, including supported and thankful. Overall, the most frequent words mentioned were grateful (41.98%), happy (22.22%), supported (12.96%), thankful (11.73%), and warm (11.11%). There were words listed with negative connotations like sad, tired, and disappointed but the frequencies were all below 2.00% of all words mentioned. One participant explained why they chose sad, “sad because I’d love to still be working with them” which shows that words with negative connotations may be positive within context. Overall, these results suggest that people have a positive affective experience post-reflection of an act of kindness.

Gender differences in conducting acts of kindness

Upon reading the reflections of kindness, we noticed that the genders’ pronouns were written into the reflections. We hypothesized females would be more frequently recalled as the agent, giver, of kindness, based on research showing female mentors provide more psychosocial support than male mentors [ 49 ]. When normalized for the survey participant gender, since 69.23% of the sample population was female, there was no difference in perceived gender of the agent of kindness with 25.27% recalling male kindness agents, 26.92% recalling female, and 47.80% not identifying the agent’s gender. We also examined the gender relationship between the agent of kindness and the receiver of kindness. We found females recall acts of kindness by both genders equally, females 29.37%, males 25.40%, no gender identified 45.24%. Males recalling the gender of agents of kindness were similar to the females in that both genders were equally identified, females 21.88%, males 25.00%, no gender identified 53.13%. This finding suggests no perceived gender differences when recalling agents of kindness.

Prior to this study, the concept of kindness was loosely defined in the social psychology literature [ 21 ]. Previous studies on kindness conflated the concept with prosocial benefits such as helping and altruism [ 18 , 31 , 50 , 51 ]. This study defines kindness through the development and application of two novel psychometric measures of kindness, the Kindness Received scale and the Kindness Given scale. The kindness scales advance previous work on theoretical approaches that defined kindness as acts that affirm dignity operationalizing, with some modification, Hicks’ [ 22 ] 10 essential elements of dignity. Our study provides evidence of the positive social influence of kindness in academia through establishing the connection between kindness, institutional identity, well-being, and stress. Furthermore, we describe how academics experience kindness through the lens of dignity affirming actions and extent to which experiencing kindness relates to engaging in acts of kindness. Taken together, this study provides evidence of the importance of kindness in promoting social connection and well-being, an environment in which academics would choose to stay.

Advancing the science of kindness

Our study defines kindness as an act that affirms dignity; allowing us to directly measure ways kindness is experienced. Our confirmatory factor analyses of the Kindness Received and Kindness Given scales validate the use of dignity affirming acts as constructs of the latent variable kindness. The 10 essential elements of dignity as constructs of kindness provide clearly delineated vocabulary to articulate how kindness is experienced and potentially provide a list of trainable actions for how to increase kindness in academic institutional environments. Delving further into how dignity affirming acts are enacted, we found kindness received amongst academics is most commonly described as occurring through actions that make others’ feel safe and acknowledged. This finding suggests that kindness responds to a primal instinct for social connection and the results indicate kindness related to well-being and less stress is consistent with previous research showing people are more likely to survive and prosper when feeling socially connected [ 10 , 11 ].

The importance of kindness for social inclusion in academia

Our study establishes the importance of people receiving kindness cues that affirm social inclusion for persistence in academic professions. We provide evidence that receiving kindness is correlated with higher institutional identity, well-being, reduced stress, and giving kindness. These findings are consistent with the work of Chemers [ 37 ] and Antaramian [ 39 ] highlighting the importance of institutional identity for well-being and its role in academic persistence. This work contributes to the less explored area of research focusing on why academics choose to stay in higher education, which is converse to the majority of previous work on persistence in academia that focused on why academics choose to leave higher education [ 7 , 52 ]. Academia can benefit from people conducting dignity affirming acts providing more opportunities for academics to receive kindness which promotes social inclusion, through the development of institutional identity, and can improve academic persistence and reduced turnover.

Receiving kindness, positive self-concept, & further giving kindness

Experiencing kindness promotes inclusion for a scholar to survive and prosper within the academic community. The continuity of kindness within the academic community as a communal value relies on the internalization of kindness as a part of an individual’s personal and social identity [ 53 ]. We sought to understand the extent to which experiencing kindness relates to self-concept and further conducting acts of kindness. We found that reflecting on acts of kindness conjures positivity. Promoting a positive self-view re-affirms a sense of self which studies have shown is associated with reduction of stresses of academics [ 54 ]. Our findings further self-affirmation theory that asserts stresses to one portion of self-concept can be counterbalanced by affirmations, experiences of kindness, to other portions of sense of self [ 55 ]. We found the simple act of reflecting on an experience of kindness promoted positivity through affirming one’s self-concept. Harris and Orth’s work showing positive self-concept influences positive interactions and relationships with others is quantitatively evidenced in our work as receiving kindness correlates with conducting acts of kindness [ 56 ]. Kindness promotes both a positive self-concept and conducting acts of kindness. Interestingly, we found giving kindness was negatively correlated with institutional identity and reduced stress. This may seem counterintuitive as being kind would suggest that one is promoting social connection. However, people who are “too kind” or constantly being the “kind one” become fatigued as the relationship is not reciprocal; they do not receive kindness as much as they give kindness. Balance theory would suggest that when people give more than they feel they receive, social connection can falter [ 57 ]. These findings do support the theoretical approach that perceptions of received kindness are critical to kindness occurring as opposed to how kind a person thinks they may or may not be. This finding and the phenomena of the burden of kindness warrants future research.

The present study has several caveats. First the study design was a cross-sectional study that used the snowball method of sampling to collect data. This approach to data collection is ideal for this initial study to advance the science of kindness but should be improved upon in future studies using longitudinal and experimental design methods. We acknowledge that increased variability may exist in this sample of academics, which includes both higher education students and people who work in higher education from various fields of study. We recognize there is a power hierarchy between students, staff, and faculty members in higher education that may influence outcomes. While this study did not directly address the power hierarchy within higher education, future studies would benefit from comparing these different communities within higher education environments. Undoubtedly there are many differences that were not accounted for, such as disciplines, roles, years in academia that may be associated with different experiences in the academy and these differences may be worthy of examination in future studies. An additional caveat is that we worked solely with self-report data. While we used many validated measures that have been shown to relate to real behavior, this study did not measure meaningful outcomes such as graduation or work retention. To make a more direct association between kindness and willingness to stay in academia follow up studies that include retention data and career progression should be included in the analysis. Additionally, findings regarding kindness and its relationship to institutional identity, well-being, and stress would benefit from data collected in non-academic environments to assess the robustness of this initial study. While this study provides a needed first step in measuring Kindness and starting to understand how it impacts people in academia, additional experimental longitudinal studies would be ideal for future study on the influence of kindness to promote connectivity, inclusion, and willingness to stay in academic institutions.

This study extends the current science of kindness by providing a reliable measure showing that academics who receive kindness are more likely to have strong institutional identity, well-being, reduced stress, and conduct acts of kindness towards others. Further, the results showed that receiving kindness and giving kindness can be reliably measured amongst students and faculty in academia. We also found kindness is most often remembered when people experience feeling safe and being acknowledged. Lastly, we provide evidence that reflecting on experiences of kindness promotes positivity, with the potential to encourage conducting further acts of kindness. Given the results of our studies, the Kindness Received and the Kindness Given scales can be used to measure self-perceived kindness received and conduction of acts of kindness amongst academics, students and faculty in higher education. The Kindness scales can also be a diagnostic tool for both practitioners and researchers alike, to identify what specific experiences are occurring or lacking. The Kindness measures can be incorporated into evaluations of academic community climate surveys surrounding anti-racism and inclusion or to assess experiences of restorative justice circles now being used to increase inclusive communication practices. Training and interventions on how to be kind and the power of kindness can be created to support a positive, socially connected professional environment. Together these findings provide direction for those developing tools, workshops, and interventions to improve social connection and inclusion amongst academics. This study contributes to broader research highlighting positive contextual factors that promote persistence of students, staff, and faculty in academia.

Supporting information

S1 table. percentage, frequency, and examples of dignity affirmations for all 10 categories identified in the written responses..

https://doi.org/10.1371/journal.pone.0312269.s001

S1 File. Demographics, correlation, and qualitative raw data.

https://doi.org/10.1371/journal.pone.0312269.s002

S2 File. Structural equation models raw data.

https://doi.org/10.1371/journal.pone.0312269.s003

S3 File. Kindness scales.

https://doi.org/10.1371/journal.pone.0312269.s004

Acknowledgments

We thank and acknowledge Janice Vong, Natalia Maldonado, Dr. Gregory Hancock, Dr. Paul R. Hernandez, and Dr. Shujin Zhong for their support with this study.

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