Decrease Stress with Kindness

 
In today’s world it is not uncommon to feel stressed out.  Regardless, if the stress originates from relationships, work, finances, or unrealistic expectations, stress happens.
Stress has become so prevalent it is now considered a mental health crisis.  While COVID-19 did contribute to the rise in numbers, many other factors also played a part.
Whatever the reason, stress can affect us in different ways.
 
What exactly is stress?
Stress happens to everyone and is a normal human reaction. It is how our body responds to new, challenging, or strange situations. This is referred to as Acute Stress and is the most common type of stress. On some occasions, stress can assist us in adjusting to these new situations, and in some circumstances can be a positive thing. There is a certain type of stress that can actually lead to a positive response and is referred to as Eustress. So, if it is a positive thing, when does stress become a problem?
 
Stress become problematic when stressors are constant and there is no reduction or breaks for the body. This is considered long-term or chronic stress and can result in unhealthy physical and mental symptoms.
Those with chronic stress could experience physical symptoms such as.

• Chest pain
• Racing heart
• Sleep difficulties
• Headaches
• Dizziness
• Shaking
• High blood pressure
• Muscle tension
• Aches and pains

Those with chronic stress could experience mental symptoms such as.

• Depression
• Anxiety
• Irritability
• Panic attacks
• Eating disorder
• Substance use

 
Untreated chronic stress can have very undesirable effects on your health and quality of life, these problems could include.

• Diabetes
• Heart disease
• High blood pressure
• Irritable bowel syndrome
• Ulcers
• Weight changes

While we have discovered that not all stress is bad, it is important to learn skills which will assist us in coping with stress when it worsens and becomes detrimental to our well-being.
 
How to manage stress
 
Stress management involves a variety of techniques, while different, they all have the common goal of lowering acute and chronic stress. Some strategies that have been effective include.

• Meditation
• Deep breathing
• Getting adequate sleep
• Participating in activities
• Having a hobby
• Mindfulness
• Yoga
• Having a social support system

 
It is important to try different techniques and strategies to discover what specific stress reliever works for you. While someone may find taking a walk helpful, another may find karate breathing or guided imagery helpful. While many of these methods have been proven to be successful, and have been supported by studies and evidence, there is another effective strategy that is not so well known. The simple act of Kindness.
 
Can kindness really help alleviate stress?
 
What exactly is kindness and how can it help in getting rid of stress? While kindness is a behavior, it is also an art. It involves embracing qualities of helpfulness, generosity, compassion, and consideration. Kindness consists of a caring attitude and expecting nothing in return.  Kindness does not cost anything and can be good for one’s health and self-esteem.
Studies are confirming that kindness and caring are behaviors that promote positive interpersonal connection, benefiting both the giver and the receiver (Fryburg, 2022).
Kindness has been referred to as a great antidote to stress, and it works by increasing the feelings of connection to others. If you would like to hear more on this watch this great video! How Kindness is an Antidote to Stress – YouTube: https://www.youtube.com/watch?v=CPhCfss71jw
Small acts of kindness can have large effects on others. Something as simple as smiling at someone, complimenting someone, or just listening to someone can reduce their stress and yours.
So, if you want to start decreasing your own stress, along with others, here are some ideas to get started.

• Call someone just to tell them you care.
• Make a meal for a neighbor that needs help.
• Help an elderly neighbor.
• Give someone a book.
• Give blankets to a local animal shelter.
• Buy a meal for someone who needs one.
• Send someone a care package.
• Give a compliment to someone.
• Smile at strangers.
• Bring in treats for your co-workers.
• Introduce yourself.
• Help a new neighbor.
• Write a positive statement on your social media site.

 
I am sure if we spent some time and really thought about acts of kindness our list would grow. There are so many ways we can be kind to each other.  And what a bonus that being kind can help reduce stress and make life a little easier. So, go out and ‘Be Kind’.
 
 
                                                              “Be kind whenever possible. It is always possible”.
                                                                                                        (Dalai Lama)
 
                                                                                             
                                                                                          Peggy Fossen, DNP, RN, CNE

 
 
 
 
 
 
 
References
 
APA (2020). Stress in America 2020. https://www.apa.org/news/press/releases/stress/2020/report-october
Ankrom, S. (2023). 9 Breathing Exercise to Relieve Anxiety. Verywell mind. https://www.verywellmind.com/abdominal-breathing-2584115
 
Cleveland Clinic (2021). Stress. https://my.clevelandclinic.org/health/articles/11874-stress
 
DiMilla, C. (2023). Thriving Together Series: Use the Science of Kindness for Stress Management. https://wellbeing.gmu.edu/thriving-together-series-use-the-science-of-kindness-for-stress-management/
 
Fryburg D. A. (2021). Kindness as a Stress Reduction-Health Promotion Intervention: A Review of the Psychobiology of Caring. American journal of lifestyle medicine, 16(1), 89–100. https://doi.org/10.1177/1559827620988268
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Scott, E. (2023). An Overview of Stress Management. Verywell mind https://www.verywellmind.com/stress-management-4157211
 
Scott, E.  (2021). Understanding and Managing Stressors. Verywell mind https://www.verywellmind.com/what-are-stressors-3145149
 
Scott, E. (2020). Use Guided Imagery For Relaxation. Verywell mind. https://www.verywellmind.com/use-guided-imagery-for-relaxation-3144606
 
 Scott, E. (2023). What is Acute Stress? Verywell mind All About Acute Stress (verywellmind.com)
 
 Scott, E. (2022). What is Eustress? Verywell mind What Is Eustress? Definition and Examples (verywellmind.com)What Is Eustress? Definition and Examples (verywellmind.com)
 
Siegle, S. The art of kindness. Mayo Clinic Health System. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/the-art-of-kindness