Kindness matters: The health benefits of giving back

Published May 2024 | 5 min read
Expert contributors Associate Professor James Kirby, clinical psychologist and co-director of the Compassionate Mind Research Group at the University of Queensland; Dr Paula Robinson, psychologist
Words by Donnay Torr

Doing good does you good. Learn how giving back to the community can make you healthier and happier.

Just over a decade ago, an advertisement showing security-camera footage of people carrying out acts of kindness set to Supertramp’s upbeat hit ‘Give a little bit’ went viral. While the soft drink brand that created it may have seen tugging at our heartstrings as a good marketing strategy, the video’s core message still resonates – acts of kindness can make you feel good, whether you’re giving, receiving or simply observing them.

“Humans are wired to get a kick out of being helpful – sometimes this is referred to as the ‘warm glow’,” explains Associate Professor James Kirby, clinical psychologist and co-director of the Compassionate Mind Research Group at the University of Queensland.

This feeling is also called the ‘helper’s high’ and relates to the release of dopamine, a chemical messenger in the brain that stimulates feelings of euphoria, and other feel-good hormones such as oxytocin and serotonin.

The health benefits of being kind

The benefits of giving back to the community depend on the nature of our kind acts and can change over time, too, says Assoc Prof Kirby. The World Happiness Report suggests that altruism – acts that aim to improve another’s wellbeing – improves your own sense of wellbeing, leading to high life satisfaction and experiencing more positive emotions and fewer negative emotions.

A study by the Australian Institute of Family Studies found that involving children in volunteering before the age of 13 reduces the odds of them developing poor mental health by around 28%. Volunteering also helps to foster social connections, improves your bonds with others and gives you a greater sense of purpose. It’s a win-win situation: doing good makes you feel better – and if you feel better, you tend to do more good.

Assoc Prof Kirby says positive psychology strategies aim to increase our sense of overall wellbeing and positivity, which he classifies as hedonia (happiness as pleasure) and eudaimonia (happiness as personal fulfilment – important for long-term feelings of life satisfaction).

“Doing regular kind or compassionate acts can start to reduce stress and the number of depressive or anxious symptoms you experience,” he explains. “It can also improve your levels of hedonic and eudaimonic wellbeing and encourage positive emotions.”

Helping other people, he adds, “helps break our own worry loops, because we’re focusing on another person – it activates a whole different mindset. If giving back becomes part of your routine, it can create a feedback loop, improving your mental state and making you want to continue doing good.”

This is certainly true for Mark, 62, who volunteers with HCF's partner, the Royal Flying Doctor Service (RFDS), driving patients to and from medical appointments in Lakes Entrance in regional Victoria.

"I just really enjoy volunteering and I do feel like I'm getting something out of it personally,” he explains. “Helping other people, putting back into the community and providing a service which I can see is vital.”

Mark, who is retired, also admits that volunteering with the RFDS has given him “something to do during the week” that he loves and is good at. One aspect of the role that he is very aware of is being respectful of what each patient is going through on any given day.

“Sometimes the challenge is that the person sitting next to you isn't very well, perhaps they are starting cancer treatments or they're waiting on results,” he explains. “That can lead to some quiet car trips, but other times the passengers can be quite chatty! It keeps it interesting.”

The importance of self-compassion

All this may point to kindness as a natural antidote to the day-to-day pressures we face as a society from cost-of-living challenges, negative news cycles and a lack of social cohesion (essentially a sense of bonding and togetherness) – which a recent report suggests many Aussies are experiencing.

But how do we give back to others on days when it seems hard to even get out of bed?

On the rare days Mark doesn’t feel like volunteering, he thinks back to his commitment to the RFDS and the patients.

“I worked for many years and there's always days when you think ‘I don't want to be here’, but you do it anyway because you committed to it,” he explains. “The difference with volunteering is that it’s only once a week and if you really need a day off, there are other drivers that can do your shift, as long as you give enough notice.”

This approach of being kind to yourself can be extremely helpful, says Dr Paula Robinson, psychologist and managing director of the Positive Psychology Institute.

“We don’t show ourselves as much compassion as we could, and increased levels of perfectionism and self-loathing are becoming a worrying trend,” she says. “The media bombards us with so many reasons to give ourselves a hard time: you must have the perfect house, perfect appearance, perfect partner… We’re comparing ourselves to others instead of looking to our own strengths, and this can make us feel lonelier, more isolated and less likely to be able to be helpful to other people. It is very important to give yourself some kindness for the things in your life that are going well and that you do well – pat yourself on the back every now and again.”

Assoc Prof Kirby agrees. “Part of a compassion-focused therapy program we run with clinical clients who struggle with feelings of self-worth or shame involves starting to do compassionate and kind acts. Sometimes those acts are directed towards themselves, and it’s also what they can do to help someone else. That’s when they find that it’s kind of wonderful to recognise that they can still help, they’re still of value, they can still make someone else feel valued – and that’s hugely rewarding.”

5 ways to give back

If you’re ready to tap into the benefits of giving back, start small and lean into your skills, suggests Assoc Prof Kirby. “Giving back doesn’t just have to be about volunteering – think beyond that and be creative. Start by determining your skill sets and how you could use them in an impactful way.”

Your reason for doing something is super important, too, says Dr Robinson. “Volunteering out of guilt or because you think you ‘should’ makes it less likely that you’ll stick to it. Finding a good reason that relates to meaning, purpose, helping the community and feeling like you’re making a difference will positively impact your mental and physical health and wellbeing.”

Mark’s advice? Just give it a go. The advantage of being a volunteer, he says, is if you find you're not liking it, you can try somewhere more suited to you.

“As long as you give the organisation enough warning that it's not for you, then it’s fine to find something else that is,” he explains. “There's so many ways you can volunteer so it's really worth giving it a go because you get so much out of yourself apart from just helping others.”

Here are five ways you can have a positive impact:

• Give time: get hands-on with bush regeneration and conservation groups, volunteering at a hospital or soup kitchen, or become a ‘Ward Grandparent'.
• Give expertise: share your knitting skills with the Knitted Knockers team or provide free haircuts to those in need through Hair Aid. Rich in wisdom? Try mentoring a vulnerable young person.
• Give attention: ask a colleague how their day has been, greet the checkout person by name, run errands for a neighbour in need. Paying attention can go a long way. Visit the Kindness Factory for inspiration.
• Give resources: donate your old phone, donate your hair for cancer wigs, give blood, make up period packs or provide a temporary space to foster an animal.
• Give money: consider supporting organisations such as the Royal Flying Doctor Service or the WWF, or ask for donations to a worthy cause in lieu of a wedding gift.

You can also explore whether your workplace has a corporate volunteering program in place. These programs empower employees to volunteer their time with organisations or initiatives close to their heart. Your workplace may offer a framework and resources for employees who want to give back, often including volunteer paid time off or other incentives.

Denise's story: a decade of giving

Denise, 61, has spent a decade giving back as part of the Taronga Conservation Society’s volunteer program in NSW.

“I have fond memories of my mum taking me to Taronga Zoo Sydney – 55 years ago! And I remember seeing the volunteers and thinking, ‘one day’. But then I got married, had a child and devoted most of my life to her schooling. At some point I read an article in her school’s newspaper about YATZ – Taronga’s Youth at the Zoo volunteering program – and thought, ‘OK, maybe it’s time?’ My daughter was at an age where she didn’t need me as much, and it seemed like a good fit because I’ve always loved the zoo and I love tourism – helping others is in my nature.

“The moment I walk through the gates, I forget about everything going on outside and focus on giving 200%. I get energy from helping and connecting with others – I just love seeing people happy. It’s a real thrill when someone leaves and goes ‘thanks Denise, we couldn’t have done it without you!’ It gives me a lot of satisfaction to know I’ve made someone’s day.

“I would always recommend volunteering but pick something you’re passionate about – if you’re doing something you enjoy, it’s a lot easier to keep at it. I do think the drive to give back should come from within – you can’t volunteer unless you’ve got a positive attitude; you can’t do anything unless you have a positive attitude.

“Yes, life is challenging, but you’ve got to keep yourself grounded and connected. I must admit, when you’re volunteering at the Zoo’s Dreamnight for sick and disadvantaged children, it changes your perspective and makes you realise, you know, my life is not tough. My life is actually pretty good. Volunteering can open your eyes – it’s a beautiful thing.”

Free mental wellbeing check-in

While giving back can be beneficial to our overall wellbeing, it's important to seek out professional support if you're struggling with your mental health and your quality of life is affected. Your GP is usually your first port of call for mental health concerns. To support members with faster and easier access to care, we’re offering a free HCF HealthyMinds Check-in with a PSYCH2U psychologist from the comfort of your own home, with priority access and extended operating hours between 7am and 10pm for eligible HCF members^*.

Whether you’re looking for support for yourself or your loved ones, our unique range of mental health and wellbeing programs can help you understand and improve mental health challenges such as stress, anxiety and depression^{^}.

If you're struggling and need to speak to someone now, you can also call Lifeline on 13 11 14.