As a Naturopathic Doctor, my approach to patient care extends beyond addressing physical health concerns; I also focus on the mental and emotional aspects of well-being. Through neurotransmitter testing, I often discover that patients have low levels of dopamine and serotonin—key neurotransmitters that play a vital role in mood and overall mental health. Naturally, the question becomes: how can we effectively boost these "feel-good" chemicals? One powerful yet frequently overlooked strategy is through random acts of kindness. Research has increasingly shown that kindness benefits not only the recipient but also the giver, with measurable improvements in mental and physical health.
One study, "If it Makes You Happy: Engaging in Kind Acts Increases Positive Affect in Socially Anxious Individuals," explored how performing kind acts influenced mood among individuals with high levels of social anxiety. Results showed that engaging in kind acts led to sustained increases in positive affect over a four-week period, and participants experienced greater relationship satisfaction. [1] How great is that?
In our fast-paced, technologically driven world, small gestures of kindness can create a ripple effect of positivity. When you perform an act of kindness, your body releases a cascade of feel-good hormones:
Oxytocin: Known as the "love hormone," it promotes feelings of trust and bonding. It also has cardiovascular benefits, such as reducing blood pressure and protecting the heart.
Dopamine: The brain's reward system lights up during acts of kindness, enhancing mood and increasing motivation.
Serotonin: Kindness boosts serotonin levels, helping regulate mood, sleep, and digestion.
Cortisol: Acts of kindness can lower cortisol, the stress hormone. Chronic stress is a well-known contributor to inflammation, heart disease, and other chronic illnesses, so engaging in kindness may help mitigate these effects.
When we practice kindness, we foster a sense of purpose, connection, and gratitude. These emotional states can shift us out of survival mode and into a place of healing.
I've seen patients struggling with anxiety and depression find renewed hope and resilience simply by volunteering in their community. Giving often brings a sense of empowerment, which can break cycles of rumination and self-doubt. Another study, "Positive Health Outcomes Through Prosocial Events," revealed that prosocial interventions, including acts of kindness, were linked to positive health outcomes for both givers and recipients. Improvements were noted in areas such as depression, physical activity, and individual biomarkers. [2]
What are some ways you can start incorporating kindness today?
Offer a compliment: A genuine compliment can brighten someone’s day and strengthen your social connections.
Write a thank-you note: Received a gift from someone? Expressing gratitude not only uplifts the recipient but also boosts your own sense of well-being. One study, "Kindness by Post," found that participants experienced a small but statistically significant improvement in well-being after sending cards with goodwill messages. [3]
Support a stranger: Pay for someone’s coffee, help carry groceries, or hold the door open. Small acts can have a big impact.
Volunteer your time: Helping in your community is a wonderful way to create lasting relationships and give back.
From reducing stress and lowering blood pressure to enhancing immune function, acts of kindness can truly be a form of medicine. Take a moment today to hold the door for someone or give a compliment, and observe the remarkable ways your mind and body respond to this simple yet profound gesture.
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Author: Dr. Stephanie Hendershot, ND
References:
Alden LE, Trew JL. If it makes you happy: engaging in kind acts increases positive affect in socially anxious individuals. Emotion. 2013 Feb;13(1):64-75. doi: 10.1037/a0027761. Epub 2012 May 28. PMID: 22642341.
Byrne M, Tan RKJ, Wu D, Marley G, Hlatshwako TG, Tao Y, Bissram J, Nachman S, Tang W, Ramaswamy R, Tucker JD. Prosocial Interventions and Health Outcomes: A Systematic Review and Meta-Analysis. JAMA Netw Open. 2023 Dec 1;6(12):e2346789. doi: 10.1001/jamanetworkopen.2023.46789. PMID: 38064214; PMCID: PMC10709779.
Wang C, Pearce E, Jones R, Lloyd-Evans B. 'Kindness by Post': A Mixed-Methods Evaluation of a Participatory Public Mental Health Project. Front Psychol. 2022 Feb 7;12:813432. doi: 10.3389/fpsyg.2021.813432. PMID: 35197889; PMCID: PMC8858806.
Disclaimer: This information is generalized and intended for educational purposes only. Due to potential individual contraindications, please see your primary care provider before implementing any strategies in these posts.