Did you know that a simple act of kindness could do more than brighten someone’s day—it might make you healthier? 

In a 2023 study published in the Journal of Experimental Psychology: General, behavioral scientist Nicholas Epley from the University of Chicago Booth School of Business and his co-author explored an interesting idea: people who perform random acts of kindness often underestimate how much those receiving the gesture appreciate it. An act of kindness is a gesture done purely to brighten someone else's day, especially when they’re not expecting it. It’s done selflessly, without any expectation of something in return.

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It’s easy to spread kindness online with a quick like, comment, or share, but bringing that same energy into real-life interactions? That takes effort. Yet, when we choose to show kindness in our daily words and actions, the emotional rewards are undeniable. Not only does it uplift others—especially those who are vulnerable or going through tough times—but it also boosts our mental well-being. With so much happening in the world, there’s no better time to take those small steps toward building a kinder, more compassionate society that benefits everyone’s mental health.

 

Related story: How Kindness Can Improve Your Well-being

Kindness is an act of choosing to help others or even yourself when you are inspired by genuine warmth and care. It’s those thoughtful moments where we prioritise someone else’s needs, whether it’s offering your seat on a bus, making a coworker a cup of tea, or simply lending a listening ear. 

Kindness doesn’t have to be grand or expensive. Small, everyday actions can create an effect of positivity.

• Volunteering: Giving your time to help others.
• Good Causes: Supporting initiatives that matter to you.
• Acts of Kindness: Simple gestures that brighten someone’s day.

An analysis cited in the paper Psychology and Ageing, reveals that giving your time to a good cause is linked to a 24 per cent lower risk of early death—equal to eating six or more servings of fruits and vegetables daily. Plus, volunteers enjoy lower blood glucose levels, reduced inflammation tied to heart disease, and even spend 38 per cent fewer nights in hospitals compared to those who steer clear of giving selflessly.

 

Related story: 4 Transformative Powers of Loving-Kindness Meditation

 

Ways Kindness Can Improve Health

In one sentence: kindness is more than just an action. Kindness is more than a virtuous trait; it's a catalyst for improved health. Engaging in kind acts can lead to significant physical and mental health benefits.

 

1. Kindness decreases the risk of cardiovascular issues: Acts of kindness can decrease blood pressure and lower cortisol levels, a stress hormone directly linked to heart health. As per information in the SSM Health paper, kindness has the power to lower blood pressure and reduce cortisol, the stress hormone, which directly helps manage stress levels. When we show kindness, oxytocin is released, which triggers the release of nitric oxide.  Nitric oxide dilates blood vessels, helping reduce blood pressure and improve overall heart health. 

 

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2. Kindness betters mental health: Focusing too much on yourself is often linked to emotional distress and difficulty in social situations. Shifting your attention to others by performing acts of kindness can help break this pattern. When you focus on helping someone else, even for a moment, it reduces self-centered thoughts. This shift can improve social connections and boost overall well-being, making kindness a powerful tool for emotional and social growth.

 

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3. Kindness enhances mood: An act of kindness makes you happier. One of the key hormones at play is oxytocin, often referred to as the feel-good hormone. It's responsible for those warm feelings we get when hugging a loved one or finishing a challenging task, creating a sense of contentment and happiness. In a 2022 study cited in the AARP, another hormone that reacts positively to kindness is serotonin. Known for its role in many antidepressants, serotonin helps reduce anxiety and boost happiness. Additionally, kindness triggers the release of endorphins, the body’s natural painkillers.

 

Related story: The Joy of Giving—How Can It Help You Find Purpose

 

4. Helps reduce symptoms of stress and anxiety: Engaging in kind acts can alleviate stress and anxiety, promoting a calmer state of mind. A 2023 study by theUniversity of Ohio as cited in the paper American Psychiatric Association looked at people with symptoms of depression or anxiety. They were randomly assigned to do acts of kindness, join social activities, or take part in a short therapy session focused on changing negative thoughts.

All three activities helped reduce symptoms, lessen stress, and improve life satisfaction. However, the acts of kindness had the biggest impact on improving social connections compared to the other two methods. The researchers found that acts of kindness are particularly powerful in improving social bonds and overall well-being, even more so than traditional therapy techniques.

Related story: How to Stress Less, Live Long and Be Healthy

 

Kindness Starts with You

Being kind isn’t just about how you treat others; it’s also about how you treat yourself. Practice self-kindness by silencing self-criticism and speaking to yourself with the same compassion you’d show a good neighbour. Shift your inner dialogue to one of encouragement and gratitude to break free from cycles of negativity.

Where focus goes, energy flows—so plant some seeds of kindness in your mind. Start each morning with this question: "How will I practice kindness today?" Pay attention to the moments when you show kindness to others and yourself, and take note of them. This small habit helps shift your focus to the positive, creating optimism and gratitude in your life.

Recognising your acts of kindness and things you’re grateful for can change the way you view your life. It helps foster happiness, optimism, and satisfaction, offering a fresh perspective on your circumstances. Kindness isn’t just about improving someone else’s day, rather it’s a powerful tool to improve your own.

 

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Whether it’s helping others, participating in social activities, or engaging in therapy, all these actions can reduce stress, improve mood, and enhance life satisfaction. However, acts of kindness stand out in their ability to strengthen social connections and improve overall happiness, making them a powerful tool for better mental health. 

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