How Giving to Others Can Improve Mental and Physical Health – News

Giving back has physical and mental benefits, including increasing happiness, reducing stress and boosting self-esteem.

Every year, the holiday season provides an opportunity to encourage others to give back to those in need. Giving back helps the recipient, and research shows that giving back to others can improve the giver’s physical and mental well-being.

Physical and mental benefits

“Giving back has been shown to increase happiness, reduce stress, increase self-esteem and strengthen social connections,” said Megan Hays, Ph.D., a clinical psychologist at the University of Alabama at Birmingham. “Acts of generosity activate the brain’s reward system, promoting positive emotions and a sense of purpose.”

Hays says studies have shown that such actions can improve mental health and contribute to health benefits such as lower blood pressure and a healthier immune profile. Research suggests that volunteering – especially when it is driven by a genuine desire to help others – is associated with longer lifespan.

How to give

“Both simple acts of kindness, such as helping a neighbor or complimenting a colleague, and more formal efforts such as volunteering or donating can contribute significant well-being benefits,” said Hays, who also works as director of education for the UAB Medicine Office of Wellness.

Simple ways to give back include volunteering at a nonprofit or nursing home, organizing a food or clothing drive, donating money to a cause you care about, and providing resources such as food or clothing to those in need.

How much should I give?

“Every little bit of giving back can contribute to well-being,” Hays said. “There is no specific threshold that needs to be reached for someone to feel a positive impact – small, everyday acts of kindness can be just as impactful as larger, more formal efforts.” The key is consistency and the intention behind giving.”

Paying a compliment, volunteering, or donating a small amount to a cause you care about has the potential to increase happiness, reduce stress, and foster feelings of connection.

“The more we engage in generosity, the greater these benefits become. But even occasional acts of kindness can have a lasting positive impact on both the giver and the receiver,” Hays said. “However, not all acts of generosity bring the same benefits. Giving in a more personal or direct way—such as personally donating to a charity or personally delivering dinner to a friend rather than sending them a meal—creates a greater sense of social connection, which can be particularly rewarding.”

Research shows that people tend to feel more satisfaction from acts of kindness when they choose to give voluntarily rather than out of obligation, and when they feel that their actions have made a tangible, positive difference.

How to avoid volunteer burnout

While giving back offers several tangible benefits, Hays says it’s important that people take steps to avoid voluntary burnout or compassion fatigue.

“We cannot help others if we neglect our personal needs and experience burnout, and it is important to ensure that your generosity does not come at the expense of your own well-being,” Hays said. “Watch for signs that you may be giving too much, such as: E.g., physical exhaustion, compassion fatigue, negative feelings about volunteering, and/or feeling like your efforts aren’t having a meaningful impact or that you’re less enthusiastic about the cause. This may indicate that you are underspending and signal that you need to reconsider the size of your donation.”

Give back during the hustle and bustle of the holiday season

Hays says the key to balancing giving back during a busy holiday season is for individuals to approach both their personal commitments and interests, as well as their desire to help others, in a way that is sustainable without seeming overwhelming.

Hays offers three pieces of advice for balancing giving back and the hustle and bustle of the season.

• Assess your time: “The holiday season often brings with it a busy schedule full of family gatherings, work commitments and other personal commitments,” Hays said. “First, assess your calendar and decide how much time you realistically have to devote to volunteer work. Identify the most important causes or events and prioritize them.”
• Know your limits: “It’s important to set realistic expectations for yourself,” Hays said. “It makes sense to give back, but you have to balance it with self-care, family time and work. Don’t feel obligated to say “yes” to every opportunity – choose the ones that align with your values ​​and fit into your available time.”
• Try micro-volunteering: “You can also volunteer in short bursts and consider more flexible volunteering opportunities that can be done in an hour or less at a time that suits you,” Hays said. “Many volunteer activities around the holidays are one-time events, such as food drives, toy drives and soup kitchen shifts. You can choose a few of these events that fit your schedule rather than committing to a long-term project.”