How giving to others can boost mental and physical health

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

Each year, the holiday season has a way of encouraging others to give back to those in need. Giving back helps the receiver, and research shows that giving back to others can improve the physical and mental well-being of the giver.

Physical and mental benefits

"Giving back has been shown to boost happiness, reduce stress, enhance self-esteem and strengthen social connections," said Megan Hays, Ph.D., a clinical psychologist at the University of Alabama at Birmingham. "Engaging in acts of generosity activates the brain's reward system, fostering positive emotions and a sense of purpose."

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

How to give

"Both simple acts of kindness, like helping a neighbor or complimenting a colleague, as well as more formal efforts such as volunteering or making donations can contribute to significant well-being benefits," said Hays, who also serves as the director of Education for the UAB Medicine Office of Wellness.

Some simple ways to give back include volunteering at a nonprofit or a nursing home, setting up a food or clothing drive, donating money to a cause one is passionate about, and providing resources to those in need such as food or clothing.

How much to give

"Every little bit of giving back can contribute to well-being benefits," Hays said. "There is no specific threshold that needs to be met for someone to experience positive effects - small, everyday acts of kindness can be just as impactful as larger, more formal efforts. The key is consistency and the intention behind the giving."

Offering a compliment, volunteering one's time or donating a small amount to a cause they care about has the potential to boost happiness, reduce stress and foster a sense of connection.

"The more often we engage in acts of generosity, the more these benefits accumulate; but even occasional acts of kindness can have a lasting positive effect on both the giver and the recipient," Hays said. "That said, not all acts of generosity yield the same benefits. Giving in a more personal or direct manner - such as donating in person to a charity or personally bringing dinner to a friend instead of sending a meal - creates a stronger sense of social connection, which can be especially rewarding."

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

How to avoid volunteer burnout

While giving back offers multiple tangible benefits, Hays says it is important for people to take steps to avoid volunteer burnout or compassion fatigue.

"We cannot help others if we are neglecting our personal needs and experiencing burnout, and it is important to ensure that your generosity does not come at the cost of your own well-being," Hays said. "Look for signs that you may be giving too much, such as physical exhaustion, compassion fatigue, experiencing negative feelings toward volunteering, and/or feeling that your efforts are not making a meaningful impact or you are less enthusiastic about the cause. This may indicate that you are spreading yourself too thin and can signal a need to reassess how much you are giving."

Giving back during the busyness of the holiday season

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

Hays offers three pieces of advice for how to balance giving back and the busyness of the season.

• Assess your time: "The holiday season often brings a busy schedule filled with family gatherings, work obligations and other personal commitments," Hays said. "Start by assessing your calendar and deciding how much time you realistically have for volunteering. Identify the most important causes or events and prioritize them."
• Know your limits: "It's important to set realistic expectations for yourself," Hays said. "Giving back is meaningful, but you need to balance it with self-care, family time and work. Don't feel obligated to say yes to every opportunity - choose those that align with your values and fit within 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 during a time that is convenient for you," Hays said. "Many volunteer opportunities around the holidays are one-time events, like food drives, toy donations and soup kitchen shifts. You can choose a few of these events that fit into your schedule, rather than committing to a long-term project."

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