Acts of kindness are like ripe summer strawberries — they feel good, and they are good for us, too.
Research shows that extending kindness outward triggers a cascade of neurochemicals that spark a momentary “helper’s high,” plus long-lasting benefits. “Prosocial behavior” refers to the actions we take with the intention of benefitting or supporting others, and research has found that these behaviors decrease feelings of stress and depression, increase happiness and connection to others, and are even associated with a longer life.
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Kindness connects you to others.
We are social beings by evolutionary design, but modern living and electronic devices have weakened person-to-person connections almost across the board. For evidence of this, look no further than the U.S. surgeon general’s recent advisory declaring a loneliness epidemic.
Research shows that an act of kindness can serve as a powerful antidote to disconnection. When you hand someone a cup of coffee with a warm smile and friendly eye contact, you form a connection powered by positive feelings, which researchers believe releases oxytocin, the “love” hormone. This kicks off a virtuous cycle of positive feelings and kind behaviors.
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Kindness eases depression and stress.
One study conducted during the height of the COVID-19 pandemic asked participants to perform three acts of kindness a week. That small effort was associated with significant decreases in depression, anxiety, and loneliness. Feelings of connection were cited as a primary reason for the improved mood.
Acts of kindness also make you feel increased contentment with your life. In another study, office workers were asked to perform regular acts of kindness such as bringing someone a beverage, cheering up a co-worker having a bad day, and sending a thank-you message. Participants were instructed to perform five acts of kindness daily for one month, and both groups (givers and receivers of kindness) were assessed throughout.
The prosocial behavior created a situation in which all parties benefitted. Givers reported higher life satisfaction and job satisfaction, plus fewer symptoms of depression. Receivers of kindness reported greater happiness and an increased sense of autonomy.
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Kindness hits you with a ‘helper’s high.’
Giving engages your brain’s reward center, boosting dopamine, your body’s pleasure hormone. In one study, researchers performed functional brain scans on men who were asked to decide whether to donate money to charity or keep it for themselves. They found that dopamine pathways in the brain lit up the same amount when the men donated money and when they kept the money.
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Kindness leads to a longer life.
As the surgeon general’s advisory makes clear, loneliness is a significant risk factor for early mortality, comparable to smoking and more harmful than a sedentary lifestyle or having obesity. Conversely, studies have shown that strong social connection is associated with a 50% reduced risk of early mortality. Though the exact mechanism of action is not clear, scientists believe this may be tied to the way in which prosocial behavior calms the autonomic nervous system, causing a reduction in stress hormones.
Digging deeper, researchers have found that social connection and volunteering can lower chronic inflammation, specifically C-reactive protein, which is a risk factor for cardiovascular disease.
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Don’t underestimate the power of kindness.
Often, our altruism goals are overly ambitious, but “helping others” need not mean volunteering at a food pantry or visiting a nursing home weekly. Yes, larger commitments of time have incredible payoffs, but they are not the only kind of kindness that makes a difference in the lives of others.
Research shows that givers consistently underestimate the positive impact of random acts of kindness, finding that recipients appreciate the warmth conveyed in the gesture, not the size of the gesture.
Real, measurable benefit is gained from doing something as simple as starting a conversation with a stranger, sending a thank-you text, writing an affirmation on a Post-it note for a co-worker, or being kind to a customer service agent on the phone.
Bonus: Kindness is contagious. Recipients of kindness become givers of kindness, kicking off a powerful feedback loop.
