Small Acts of Kindness For Mental Health

Kindness is simple and yet so powerful in uplifting the spirits of others. It is especially humanizing to show kindness for those and ourselves struggling with mental health. When battling with anxiety, depression or other conditions, whether it be for a day or longer, small acts of kindness create meaningful moments of connection, support and relief. Small acts of kindness is good for mental health.

National Random Acts of Kindness Day, observed every year on February 17th, serves as a reminder of how even the smallest gestures, for ourselves and for others, can have a lasting impact on contributing to good mental health. February 17th is a dedicated day to spread positivity, compassion and generosity through simple, thoughtful actions.

There is a link between kindness and mental health.

Acts of kindness stimulate the production of serotonin, dopamine and oxytocin. These chemicals in the brain are responsible for boosting mood, reducing stress and giving a sense of emotional well-being. This is particularly important for those living with mental health struggles because these struggles often lead to increased feelings of isolation, low self-worth and hopelessness, of which worsens any mental health challenge.

For people experiencing depression, a kind word or gesture can be a reminder that they are not alone. Those with anxiety may find reassurance and comfort in knowing that someone cares. Kindness gives a quick boost of physical and mental health. It doesn’t take much, yet reaps big benefits.

Research has shown that kindness positively affects both the giver and the receiver.

These hormones/neurotransmitters get activated when we do something kind for someone else, and when we receive something kind.

Dopamine – Known as the “reward chemical,” dopamine creates a sense of pleasure and motivation. When someone is kind to us, dopamine is released, making us feel happy and reinforcing positive social interactions.
Serotonin – Often called the “mood stabilizer,” serotonin helps regulate emotions, promoting feelings of happiness and reducing anxiety. Acts of kindness can boost serotonin levels, leading to a sense of contentment and well-being.
Oxytocin – Referred to as the “love hormone” or “bonding hormone,” oxytocin fosters trust, connection, and social bonding. When we experience kindness, oxytocin is released, making us feel more connected and secure in our relationships.

Giving kindness is often called the “helper’s high” because the side affect of giving kindness is a sense of euphoria.

Together, these neurotransmitters improve mood, lower stress levels, and enhance feelings of belonging and trust, reinforcing the positive effects of kindness on both our mental and physical health.

Kindness creates a ripple effect.

Being kind doesn’t require grand gestures. Even the smallest actions will create ripple effects into our community and who knows, maybe the world.

Immediately when someone performs an act of kindness, both the giver and recipient will activate the parasympathetic nervous system. This helps lower heart rate and blood pressure, promoting a sense of calm. Lowering the body’s stress responses will then lower levels of the stress hormone cortisol, which is associated with anxiety and negative emotions.

Releasing the neurotransmitters dopamine, serotonin and oxytocin creates an inner calm and feeling of connection to others. In addition, these neurotransmitters will reduce blood pressure, reduce inflammation and increase the immune system.

When we feel and think healthier, it ripples to feeling inspired, uplifted and motivated. A natural reaction to this emotional shift is to be kinder to others, thus continuing the cycle and spreading of positivity to others.

Over time, the positive energy, healthier physical health and healthier mental health builds momentum, creating a larger cultural shift. Communities may become more compassionate and individuals may feel more connected, leading to a healthier social environment.

One kind act inspires others, fostering a culture of compassion and connection. Being in a culture of compassion and connection helps us feel less alone, more positive about the world, more relaxed, stronger resilience against life challenges, and ultimately more trusting. This is all very good for mental health.

Be a part of the ripple effect. Kindness is contagious.

National Random Acts of Kindness Day

National Random Acts of Kindness Day encourages people to spread kindness in their communities through thoughtful gestures, no matter how big or small. This day provides an opportunity to be intentional about acts of compassion. It is a reminder to offer patience, empathy and love, reinforcing how simple it can be to brighten someone’s day.

The American Psychiatric Association states that gestures of kindness have distinct benefits versus general social interaction. “Acts of kindness may more effectively improve social connection and related dimensions of well-being than prevailing cognitive behavioral therapy techniques,” the authors concluded.

Ideas for some simple acts of kindness:

Check in on someone whom is struggling with something.
Listen without judgment.
Be present in conversations.
Hold a door open for a stranger.
Help someone carry something heavy.
Let someone go ahead of you in line.
Smile at the clerk helping you at a store.
Use more “thank you’s” than you usually say.
Leave a thoughtful note for someone in your home.
Practice self-kindness.
Clean up a public space.
Share your umbrella.
Offer a seat to an elder or pregnant woman.
Complement a stranger. Compliment anyone.

More ideas in ways to practice random acts of kindness can be found at randomactsofkindness.org.

At Therapeutic Educational Consulting, we guide, support and recommend placement options for treatment centers, nature-based therapy, therapeutic boarding schools and alternative education for adolescents and young adults. Schedule a no-cost discovery call with Rae Guyer, therapeutic consultant to discuss options.

Image credit David Johnson