Blog Posts

Hey friends, welcome back to the blog.  As we enter December I wanted to talk about the topic of acts of kindness.

Kindness is choosing to do something that helps others or yourself. 

Kindness, or doing good, often means putting other people’s needs before our own. It could be by giving up our seat on a bus to someone who might need it more, or offering to make a cup of tea for someone at work.

Evidence shows that helping others can also benefit our own mental health and wellbeing. For example, it can reduce stress as well as improve mood, self-esteem and happiness.

Acts of kindness offer significant mental and physical health benefits for both the giver and the receiver, creating a positive feedback loop that strengthens social connections and communities.

According to an article by the Mayo Clinic (Practice the art of kindness – Mayo Clinic Health System), kindness has been shown to increase self-esteem, empathy and compassion, and improve mood. It can decrease blood pressure and cortisol, a hormone directly correlated with stress levels. People who give of themselves in a balanced way also tend to be healthier and live longer. Kindness can increase your sense of connectivity with others, decrease loneliness, combat low mood and improve relationships. It also can be contagious, encouraging others to join in with their own generous deeds.

Mental and Emotional Benefits

• Boosts happiness and mood: Performing kind acts releases “feel-good” chemicals like dopamine, serotonin, and endorphins, leading to a sense of euphoria known as a “helper’s high”.
• Reduces stress, anxiety, and depression: Kindness lowers levels of the stress hormone cortisol, creating a calming effect and providing a mental break from personal worries by shifting focus to others.
• Increases self-esteem and a sense of purpose: Engaging in prosocial behavior can provide a sense of accomplishment, satisfaction, and self-worth, which contributes to a greater sense of meaning and purpose in life.
• Fosters social connection: Acts of kindness promote the release of oxytocin, the “love hormone,” which aids in social bonding, empathy, and trust, helping to combat feelings of loneliness and isolation.
• Enhances emotional regulation and resilience: Regularly practicing kindness can help individuals respond more calmly to challenging situations and build resilience against stress. 

Physical Health Benefits

• Improves heart health: Kindness can lead to lower blood pressure and reduced inflammation, as oxytocin causes the release of nitric oxide, which dilates blood vessels.
• Strengthens the immune system: The connection between mental and physical health means the positive emotions from kindness can enhance the body’s immune response and lead to a healthier immune profile.
• Reduces pain: Acts of kindness may increase the body’s natural painkillers, endorphins, which can help alleviate general aches and pains.
• May increase lifespan: Older adults who volunteer regularly have been shown to have a lower risk of mortality and fewer aches and pains than their non-volunteering counterparts. 

Community and Social Benefits

• Creates a ripple effect: Kindness is contagious; people who receive or even witness an act of kindness are more likely to “pay it forward,” creating a positive chain reaction throughout communities.
• Builds stronger relationships: Whether with friends, family, or strangers, kindness helps build trust, support, and stronger bonds, improving overall relationship satisfaction. 

Incorporating small, regular acts of kindness—such as offering a genuine compliment, holding a door open, or simply listening to someone—can significantly improve overall well-being for everyone involved.

There are so many ways to help others as part of our everyday lives. Good deeds needn’t take much time or cost any money.

Kindness isn’t just something we should practice for others, but for ourselves as well. An article in the Harvard Business Review points out the following: “Research suggests that one of the most effective ways to alleviate stress, worry, and general anxieties about our life is to practice more deliberate kindness and self-compassion. When you say affirming things to yourself or look beyond the difficult moment toward the bigger picture, it draws your attention away from what you can’t control and pushes you to focus on what you can. In turn, you’re likely to understand what you need to cultivate more joy, gratitude, and satisfaction in your life.”.

Practicing self-kindness involves treating yourself with the same care and understanding you would offer a friend, especially during difficult times. Key practices include using gentle self-talk, forgiving yourself for mistakes, and focusing on self-care activities like getting enough sleep and exercising. It also involves acknowledging your common humanity—that suffering and imperfection are universal—and mindfully accepting your emotions without judgment.  

So today and all this month, set some intentions to be kind to yourself and others and see how it changes you. Do you feel lighter? Calmer? More fulfilled? Did you sleep better or feel less anxious or stressed? Were your relationships positively affected? Did you make a difference in someone else’s mood or state of mind? Did you inspire someone else to be kind to a stranger or someone in their lives?  We would love to hear from you.  

Thanks for reading, until next time.

Emilie Barragan, LCSW

Therapeuo Health – “Tackling emotional and physical pain.”