Being kind is not only the right thing to do—it’s also good for our physical and mental health. Psychologists have found that performing acts of generosity boosts happiness and well-being and is even linked to physical health benefits, including lower blood pressure (Curry, O. S., et al., Journal of Experimental Social Psychology, Vol. 76, 2018; Hui, B. P. H., et al., Psychological Bulletin, Vol. 146, No. 12, 2020).
Both small acts, such as holding the door for a stranger, petting an animal, or bringing coffee to a colleague, and larger favors, such as helping a friend move, can have an impact, said Sonja Lyubomirsky, PhD, a professor of psychology and director of the Positive Activities and Well-Being Laboratory at the University of California, Riverside. Prosocial behavior toward friends, strangers, and oneself—and even observing or recalling kind acts—have been shown to increase well-being, self-confidence, and a sense of meaning in life (Rowland, L. & Curry, O. S., The Journal of Social Psychology, Vol. 159, No. 3, 2019; Ko, K., et al., The Journal of Positive Psychology, Vol. 16, No. 1, 2021; Regan, A., et al., Affective Science, Vol. 4, 2022).
Not all acts of generosity are created equal. Giving directly to a person or proxy—for instance, donating face-to-face to a charity rather than contributing online or taking a friend out to dinner rather than sending them a meal—offers an opportunity for social connectedness that’s particularly beneficial, said Lara Aknin, PhD, an associate professor of psychology at Simon Fraser University in British Columbia, who directs the Helping and Happiness Lab.
“When people give in ways that are more socially connected or relational, that seems to better unlock these emotional rewards,” she said.
People also reap more benefits from kind behavior when they’ve chosen to be kind, rather than being required to do so, and when they feel that their actions have had a positive impact (Aknin, L. B., et al., Current Directions in Psychological Science, Vol. 31, No. 6, 2022).
On top of the psychological gains, research also ties helping behavior to better physical health. One study tracked more than 7,000 U.S. adults, finding that those who volunteered engaged in more preventive health behaviors than those who did not (Kim, E. S. & Konrath, S. H., Social Science & Medicine, Vol. 149, 2016). In another study, older adults who spent money on others had lower blood pressure than those who spent money on themselves (Whillans, A. V., et al., Health Psychology, Vol. 35, No. 6, 2016).
Lyubomirsky and her colleagues even found that people who performed acts of kindness—anything involving helping, sharing, or caring for others—showed improvements in gene expression associated with a healthier immune profile (Nelson-Coffey, S. K., et al., Psychoneuroendocrinology, Vol. 81, 2017).
“These genetic changes could hint at a mechanism that helps explain the physical health benefits of prosocial behavior,” she said.
Research also shows that generosity persists even in challenging circumstances. Around the world, benevolent acts—such as donating money, volunteering, or helping a stranger—are more common than they were before the Covid-19 pandemic (World Happiness, Trust, and Social Connections in Times of Crisis, 2023).
To support conscious efforts toward kindness, APA is participating in the #BeKind365 campaign from Born This Way Foundation (BTWF), a nonprofit organization cofounded by Lady Gaga that supports youth mental health. BTWF has explored how young people define and practice kindness through its Kindness is Action research and is now working to foster acts of generosity, a key to healthy relationships, academic performance, and sense of self among youth, said Jon Lasser, PhD, a professor of school psychology at Texas State University and author of the children’s book Grow Kind.
BTWF invites participants of all ages to sign up through its interactive online platform and commit to engaging in acts of kindness toward themselves and others every day for one year. Just some examples include: telling a funny joke to a friend, calling a loved one, sending five kind notes, and doing something that makes you feel beautiful.
“Born This Way Foundation launched the #BeKind365 digital platform to connect young people with actionable ways to practice kindness in support of their own and others’ mental wellness,” said Josh Hollin, senior digital associate at BTWF. “#BeKind365 is grounded in our research, which shows practicing, receiving, or even witnessing kindness in the world is beneficial to young people’s mental health. We proudly designed #BeKind365 to remind everyone that kindness is an intentional action that requires time, effort, and thoughtfulness–one small act of kindness can have a ripple effect!”
Learn more about the #BeKind365 campaign and sign up to join the movement.
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