Kind people already know that there are numerous reasons to do act of kindness. They’re good for the giver and the receiver in more ways than one. Helping others can also improve a person’s support networks and encourage them to be more active. This, in turn, can improve self-esteem. In addition, being kind has been found to have mental health benefits, in that performing acts of kindness helps reduce symptoms of depression and anxiety.
Research into kindness and its benefits looks at acts of kindness. Acts of kindness are helpful actions intentionally directed towards another person, motivated by the desire to help another and not to gain something or to avoid punishment.
Studies have found that acts of kindness are linked to increased feelings of well-being. There is some evidence to suggest that when we help others, it creates changes in the brain that are linked with happiness. Being kind can boost feelings of confidence, being in control, and optimism.
Helping others helps people to create, maintain, and strengthen social connections. Volunteering, for example, can help us have a sense of belonging, make new friends, and connect with our community. Face-to-face activities such as volunteering at a local food bank, can also reduce loneliness and isolation.
Research into kindness and mental health
In a 2023 the study at the University of Ohio, people with depression or anxiety were randomly assigned to engage in acts of kindness, social activities, or participate in cognitive behavioral therapy. All three interventions reduced symptoms and improved life satisfaction. However, the acts of kindness showed greater benefits for social connection than either of the other two interventions.
In the study, the gestures of kindness had distinct benefits versus the social interaction. The acts of kindness more effectively improved social connections and well-being, even more than cognitive behavioral therapy techniques. The researchers believed that participating in acts of kindness helped the individuals with depression or anxiety to divert their attention from themselves and take their minds off their own problems.
Other studies have found that kindness can increase happiness and self-esteem, while decreasing stress and emotional reactivity. People can limit their acts of kindness when they underestimate the value, according to one study. The researchers found that while a giver judged the value of an item or action, the receiver saw greater value in the warmth of the gesture as well as the positive social interaction. Another aspect of acts of kindness is that it can be contagious. Studies have shown that people who received acts of kindness were more likely to be more generous themselves.
Simple acts of kindness
If you find we are giving too much of yourself or have gone beyond your means, it’s probably time to take a step back. It’s very easy to give away all of your energy. Leave enough for you – kindness has to start with yourself. If you’re new to giving, start small so you don’t become overwhelmed or give more than you are able.
Helping others doesn’t have to cost money or take a lot of time. It can start with calling a friend you haven’t spoken to in a while or donating a small amount of money monthly to a charity close to your heart and within your budget.
Volunteering as an act of kindness
Volunteering is a wonderful way to help others and it benefits people of all ages, by increasing feelings of self-esteem, social connections, and well-being. If you have friends, family or neighbors who are a difficult time, consider offering to help them by running an errand.
Ways to be kind:
- Volunteer for a local community organization like a food bank
- Offer your expertise, such as tech support, to a community center or a friend
- Get Involved with people in your community on come local projects
- Consider mentoring someone who is struggling
- Check-in with a neighbor and invite them over for coffee or a cup or tea
- If you have children, see if there’s something you can do to support their school or extracurricular activities
- Offer to teach a friend a skill you have, such as playing piano, dance or how to cook
- Call a friend or family member that you haven’t spoken to for a while
- Tell a love one how much you love and appreciate them
- Talk with new people and offer a listening ear to someone who simply wants to talk
Everyday simple acts of kindness can contribute to boosting your mood, reducing stress, and possibly alleviating symptoms of depression or anxiety. In addition, what might seem like a small kind gesture could have a greater impact than you might think.
Randi Fredricks, Ph.D.
References
Cregg, D.R., Cheavens, J.S. 2022. Healing through helping: an experimental investigation of kindness, social activities, and reappraisal as well-being interventions. The Journal of Positive Psychology.
Kumar, A. 2022. Kindness Can Have Unexpectedly Positive Consequences. Scientific American.
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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.
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.
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.
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.
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.
