We explore the fascinating science behind engaging in acts of kindness, with tips of how to put it into action
Our world can often feel filled with anger and hostility, but random acts of kindness are a sign of hope. Think about the last time someone gave you an unexpected gift, or did you a favour without looking for anything in return. Something about these random acts of kindness reminds us of the inherent goodness that humanity has to offer.
But beyond the warm, fuzzy feeling we experience when we are performing or witnessing these kinds of selfless gestures, the act of being kind is enough to trigger notable neurochemical reactions in the brain.
Brain chemicals and kindness
When we engage in acts of kindness, our brain releases a cocktail of hormones and neurotransmitters, including dopamine, serotonin, and oxytocin.
Dopamine, often referred to as the reward hormone, is associated with feelings of pleasure and satisfaction. When we perform a kind act, such as checking in on a sick friend, our brain’s reward pathways light up, reinforcing the behaviour and encouraging us to repeat it. This phenomenon is often referred to as a ‘helper’s high’, a euphoric state that encourages altruistic behaviour.
Our brain’s serotonin levels also increase, leading to a reduction in feelings of anxiety and depression. This may be why, in a recent report from the British Heart Foundation (BHF), 92% of BHF volunteers agreed that volunteering had helped their mental health.
Kindness also releases oxytocin – known as the ‘love hormone’ – which makes us feel more connected to others, and enhances our ability to read and understand social cues, further promoting positive behaviour. That’s why acts of kindness can directly impact loneliness, improve low mood, and enhance relationships in general.
In addition to the neurochemical reactions triggered by kindness, recent research has shed light on the role of mirror neurons in our understanding of altruistic acts. Mirror neurons are a special class of brain cells that fire both when we perform an action, and when we observe someone else performing the same action. Amazingly, research published in the Journal of Social Psychology suggests that merely observing an act of kindness (as opposed to performing it) can boost happiness.
Kindness is actually contagious
In another interesting twist, it seems that merely witnessing kind acts by others can encourage our altruism. In an investigation conducted by UCLA’s Bedari Kindness Institute, researchers looked at kindness by showing participants videos. Half saw a heartwarming video highlighting acts of kindness, while the others watched a neutral video. Both participants then had the opportunity to donate money to charity. Those who witnessed the kindness video were significantly more likely to donate, suggesting that observing kindness leads to positive emotions, prompting people to act more generously by paying it forwards to others.
A kind of treatment for anxiety and depression?
According to David Hamilton PhD, author of The Joy Of Actually Giving a Fck (Hay House, £12.99), kindness is good for anxiety, too: “Some research involving highly anxious people found that asking them to perform six acts of kindness a week for a month reduced their anxiety, improved their relationships, and resulted in them being less likely to avoid social situations.
“Regular kindness can also induce neuroplasticity in the brain that helps support emotional adaptation, build resilience, and counter stress.”
Research has even suggested that kind acts, such as volunteering, can be used as a preventative measure for mental illness. David explains: “Studies of people who volunteer show a much-reduced risk of depression compared with people who don’t volunteer.”
A recent study by researchers from the Ohio State University, published in the Journal of Positive Psychology in 2022, found that symptoms of anxiety and depression were lessened through acts of kindness, proving more effective than some common cognitive behavioural therapy techniques when it comes to improving mental wellbeing.
A consistent approach to kindness
One caveat with acts of kindness is that they need to become a habit to have a sustained impact. “A single act of kindness will only produce a short-term boost, but consistency is what leads to longer lasting changes in brain chemistry and brain structure,” explains David.
“This is much the same as why a one-off physical training session won’t help much if you want to run a 10k race; it’s consistent practice that builds muscles (and brain circuits) that will help in the longer term.”
Kindness in action
The good news is that even the smallest acts of kindness can have a profound impact. Begin by incorporating simple acts into your daily routine, such as complimenting a colleague, holding the door open for someone, or offering a warm smile to a stranger. As these small acts become habitual, you’ll find it easier to perform more acts of kindness. So, why not try:
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Being fully present and conscious of the act and the impact it has on those around you. This mindful approach will help you appreciate the experience, and reinforce the positive emotions, making it more likely you’ll repeat the behaviour in the future.
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Kindness is contagious, and involving others in your acts of kindness can create a ripple effect. Encourage family, friends, or colleagues to join you in performing random acts of kindness, and share your experiences with one another.
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Planning regular volunteer activities, such as serving meals at a local shelter, cleaning up a park, or participating in a charity event. These experiences create a sense of purpose within your community.
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Writing a kindness journal to track the impact your actions have on others and yourself. Record your acts of kindness, the emotions you felt, and any positive responses or knock-on effects you witnessed. Revisiting this will inspire you to continue on your path.
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