Practicing "small acts of kindness" brings more joy to life

[New Sancai Compilation First Release] The gloomy, dark winter can be depressing, especially when coupled with the typical daily stresses and life challenges. But while we can't control the weather or all outside influences, there are some science-backed ways to bring more joy and light into our lives.

According to the Huffington Post, "The Big Joy Project" is a joint effort between researchers at the Greater Good Science Center and documentary filmmakers at the University of California, Berkeley, and the film "Mission: Joy" determines the time of day. Just a few small moments of "little kindness" can allow people to focus on bringing daily happiness.

Producer Peggy Callahan says that after practicing these "small acts of kindness" for seven minutes a day for seven days, participants in a global web-based study reported improvements in their happiness, inner peace, and Happiness increased by 25% to 59%.

Here are some examples of “small acts of kindness” and how they can benefit your life:

1. Maintain a sense of reverence. Experts say that when people experience awe - in the face of something huge and extraordinary - it creates a more human feeling, making people more likely to be generous. Awe is essential to our well-being—just like joy, contentment, and love. One definition of awe is the feeling we have when faced with something monumental that challenges our understanding of the world, such as looking up at millions of stars in the night sky or marveling at the birth of a child. According to the New York Times, psychologist Dacher Keltner of the University of California, Berkeley, says awe doesn't have to be monumental, and it's easier to experience than we think.

“Awe is the feeling of the existence of something huge that transcends your understanding of the world,” he said. Keltner is the author of Awe: The New Science of Everyday Miracles and How They Can Change Your Life. He believes awe has huge health benefits, including calming the nervous system and triggering the release of oxytocin, the "love" hormone that promotes trust and connection.

2. Celebrate the happiness of others. Focusing on happy experiences that those around you may be going through can help you feel more joy in your own life. This comes from a concept in the scientific community called leveraging positive events. Ask the person in detail what's going on in their life and share what inspires them.

3. Make a gratitude list. Mental health experts encourage patients to develop an attitude of gratitude by writing down the things they are grateful for. "We know that when people express gratitude, they feel less self-centered, they feel more warm, fuzzy and optimistic, and they often connect it to the efforts and presence of other people in their lives." said Emiliana R. Simon-Thomas, scientific director of the Supreme Science Center.

4. Participate in random acts of kindness. “We encourage people to try random acts of kindness,” Simon-Thomas said. "So, pick a specific day and imagine what you can do to bring some light to another person." An act of kindness can be anything from holding the door open for a stranger to making banana bread for a neighbor.

5. Practice self-reflection. Simon-Thomas says simply reflecting on how you support others is an act of micro-pleasure. She says we often overlook our ability to help others or feel that we are useless, which is a flawed perspective. This kind of mindful reflection can help you change the way you think about yourself and remind you that you can do good in the world.

6. Prioritize connection with others. The Huffington Post says that one of the most powerful indicators of positive psychology is how well and how often people connect with others. Consider choosing to shut down your laptop more often and find some friends to hang out with to strengthen your connection with them. This valuable connection to others will come in handy during your highs and lows.

(Compiled by: Wang Jimin)

(Editor: Jiang Qiming)

(Source of the article: Compiled and published by New Sancai)