5 Ways Acts of Kindness Can Reduce Stress

My niece recently told me that stress can be reduced by doing nice things for other people. 

I decided to find out if this is true based on scientific data.  I was surprised to find more than 5  studies showing that stress can be reduced by acts of kindness.  When you focus your attention on the needs of someone else, your stress levels have been proven to go down.   

Stress is a reaction to a change or a challenge.  During stress response, your heart rate increases, breathing quickens, muscles tighten, and blood pressure rises. WebMD   In the short term, stress can be helpful.  It makes you more alert and gives you energy to get things done.  But long-term stress can lead to serious health problems. WomensHealth  

Emotional stress that stays around for weeks or months can weaken the immune system and cause high blood pressure, fatigue, depression, anxiety and even heart disease. Lifeline 

Gallup’s poll indicates that 65% of the 30-49 year age group experiences stress.  Americans aged 15-29 are right behind them with 64%, while 44% of people older than 50 reported feeling stressed out. SmallBiz 

Scientific evidence has proven that kindness reduces stress, improves sense of well-being and reduces depression.  Kindness increases serotonin and oxytocin (mood hormones) which relives stress. HealthLine  

Acts of Kindness can:

1. Reduce stress:  A 2015 study published in the Clinical Psychological Science journal found that relieving the impact of stress on health can be accomplished by helping others. The researchers found that those who performed more daily acts of kindness were less likely to feel stressed.  Ansell, E. "Helping Others Dampens the Effects of Everyday Stress".  Clinical Psychological Science, 2015. VeryWellMind  

2. Improve sense of well-being: Stephen Post of Case Western Reserve University School of Medicine found that when we give of ourselves, everything from life satisfaction to self-realization and physical health is significantly improved.  Mortality is delayed, depression is reduced and well-being and good fortune are increased. YourMission 

3. Improve physical and mental health: Compassion and kindness reduce stress, boost our immune systems, and help reduce negative emotions such as anger, anxiety, and depression. Fredrickson, B. L., Cohn, M. A., Coffey, K. A., Pek, J., & Finkel, S. M. (2008). "Open hearts build lives: Positive emotions, induced through loving-kindness meditation, build consequential personal resources", Journal of Personality and Social Psychology, 2008. PsychologyToday

4. Increase serotonin: Acts of kindness stimulates the production of serotonin. This feel-good chemical heals your wounds, calms you down, and makes you happy. Talya Steinberg, Psy.D for Psychology Today

5. Increase oxytocin: When you are kind to someone, your levels of the hormone, oxytocin, increase in the brain and make you feel happy and loved. Oxytocin helps to reduce blood pressure, lower stress levels, and improve digestion. Sfadvancedhealth

You don't need to do grand gestures in order to make a difference and help your health. Small acts of kindness done over time can reap large rewards for your well-being. VeryWellMind

Mother Teresa said, “We cannot do great things on this earth, only small things with great love.”  GoalCast