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If you can't be kind, be quiet this *World Kindness Day



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World Kindness Day is celebrated every year on November 13th. We shouldn't really need a designated day to think about kindness but it's good to get a nudge isn't it?


Kindness is not just a nice gesture; it is a powerful tool for improving our mental and emotional health. In fact, studies show that acts of kindness can make a significant difference to our well-being.


Why Kindness Matters


Engaging in acts of kindness can lead to notable improvements in mental and emotional health. A study from Emory University found that performing acts of kindness activates areas of the brain linked to pleasure and social bonding. People who engage in kindness report feeling happier and more connected, an effect that can last for hours or even days.


The Random Acts of Kindness Foundation says that small gestures, such as giving a compliment to a stranger, bringing foodie treats for your colleagues or volunteering for just a day for a charity, can have a kindness ripple effect like that of dropping a tank into a calm lake from a great height. Kindness...the stuff is contagious. Let's sprinkle it everybloomin'where!


Kindness and Mental Health


The link between kindness and mental health is strong. Research published in the Journal of Happiness Studies shows that people who perform acts intended to help others experience increased happiness and life satisfaction in themselves hugely.


Research by the Mayo Clinic found that being kind reduces stress, lowers blood pressure, and enhances emotional health. When we perform kind acts, we also reduce feelings of loneliness. A study showed that people who volunteer regularly reported a 27% decrease in feelings of isolation.


Kindness Starts at Home


It is important to remember that kindness starts with ourselves. Many people are often their own worst critics. This self-criticism can lead to feeling unhappy and defeated. Practising self-kindness not only boosts our mental state but also helps us extend kindness to others.


Ideas for Showing Yourself Kindness


  • Practice Positive Self-Talk: Challenge negative thoughts about yourself. For instance, if you think, "I am not good at this," change it to, "I am doing my best, and that is enough."


  • Daily Gratitude Reflection: Each day, write down three things you appreciate about yourself. Research shows that people who practice gratitude have 25% more positive moods.


  • Self-Care Rituals: Spend time doing things that nurture you, like taking a 20 min walk in your lunch break, reading a few pages of your favourite book or listening to your favourite music can turbo boost your emotional health.


  • Set Boundaries: Learn to say no when necessary. (I have something that can help with that. Ask me if you're interested and I'll send it to you for FREE).


Kindness Towards Others


Showing kindness to others can come in many shapes and sizes. Every little gesture counts. Here are some simple ideas to brighten someone else's day:


  • Compliments: Offer a genuine compliment or praise. Research shows that a sincere compliment or praise for a job well done can improve someone's mood for up to two hours. It's easy to take a job well done for granted isn't it?


  • Volunteer: Spend time helping at a local charity. For example, volunteering for just two hours a week can significantly increase your sense of fulfilment.


  • Acts of Service: Basic acts of service, like holding the door open or helping a coworker, can uplift spirits and foster camaraderie in your environment.


  • Listen Actively: Engage in active listening. Studies show that when someone feels heard, they are less likely to feel low or alone. My late Dad used to say "You have two ears and one mouth, use them in that proportion."


What's your kindness story?


Self-Kindness Exercise


Find a quiet space and write a letter to yourself filled with kindness and understanding. Acknowledge both your struggles and successes. After writing, read it aloud to absorb those affirming, comforting words. Basically, show yourself some love.


Spread It Around...


Write down a list of five people in your life who could use more kindness. Next to each name, note a specific act of kindness you can do for them this week. Simple actions—like sending a supportive text or inviting them for coffee—can make their day better. If you can't find the time or energy for anything else (boo you...why not?), the one thing we can all find time to do is smile. Just smile at someone. It's an acknowledgement of their existence.


Kindness is a superpower. Hear from some pretty good people...

“You can never do a kindness too soon, for you never know when it'll be too late."

Ralph Waldo Emerson


“People will forget what you said, people will forget what you did, but people will never forget how you made them feel.”


Maya Angelou


TTFN

Love and kindness,


Michele x


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© Michele Henshaw Associates 2006

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