Helping others has been found to stimulate the reward area of our brains and decrease stress. Find out more about the benefits of charity.
It seems like all of the world is in turmoil at the moment. The prevalence of anxiety, depression and suicidal behavior are rising. It’s not just the adults among us that are suffering.
According to a report from February 2023 from the CDC We also have an epidemic of mental health in adolescents in our hands.
To add insult to injury the shortage of mental health providers to meet the growing demand and, in the US the majority of those who require it most have no access to medical care for the mentally ill. (Recent information provided by Mental Health America, the largest community-based non-profit committed to meeting the needs of people in a state of mental health, shows that over 11 percent of the population, or 5.5 million individuals suffering from mental illness, don’t have access to medical care.)
It’s clear that we have a lot to complete. But there is hope for those struggling with mental health. There are affordable therapy options available. Chatlines and hotlines for emergencies such as the 988 Suicide & Crisis Lifeline, are readily available when you need they. Experts see the benefit in exercise, diet and relaxation when dealing with mental health problems.
One of the most surprising ways you can feel better according to science, is by helping another person.
The Feel-Good Effect
“Studies have shown that helping others can decrease cortisol, the stress hormone, while increasing oxytocin, related to positive social interactions and generosity.” She goes on to say, “Additionally, acts of kindness can reduce levels of stress, and promote feelings of calm, happiness as well as inspiration and generosity. These aspects improve mental health can reduce anxiety and depression symptoms, and maintain mental health by encouraging relationships with others.”
Imagine that you’re in the postal office tossing five boxes and thinking about what you can do to unlock the door (never ever visit!). Someone notices you. He opens the door and then takes two boxes to the counter. The stranger has just changed your life. Then, you say thank you for his kindness, and guess what? The fact that he helped the person you are helping makes them feel better as well.
The Benefits of Helping Others
This entire exchange lasts just a few minutes, but those positive emotions can last a lot longer. The reason for this is because being nice to someone produces a positive hormone (oxytocin) in your brain.
Asma Rehman LPC director and founder of the Grief Recovery Center in Texas Explains “As human beings, we are wired to be social creatures, and helping others is a fundamental aspect of our social nature. Other research has shown that altruistic behavior can activate the reward center of our brains and reduce stress levels, leading to a sense of fulfillment and well-being.”
When doing a gesture of kindness may bring a person happiness for a couple of minutes or hours, continuously performing acts of altruism is a great way to boost the quality of life for people.
“Much like exercising, the ‘high’ (of an altruistic act) will be most potent during and immediately after the act, which causes this pleasurable chemical experience,” says Erisa Dr. M. Preston. PsyD. “The high will fade within few minutes (in cases of Oxytocin) or as long as one week after the chemicals were released within the body. To experience continuous elevated moods that are solely dependent on this immediate effect one must engage in altruistic actions frequently to maintain the biochemical “bump. ‘”
Stephanie Barca, LMSW and board member of the Children’s Kindness Network, explains, “Mindfully helping others is inspiring. It affirms your position as a person of the world and a person who can help improve the world by using the resources you have. It is a sign that you have time or energy to contribute to causes you believe in.”
Giving back to others is a way to let go of your emotions for a short time. Participating in a charity event or helping a friend who requires help can offer an opportunity to escape. According to Preston, “In psychological terms, focusing on others helps reduce rumination or intrusive thoughts about the stressors in your life and allows you to shift your focus onto something you feel more capable of handling at that moment.”
Neuroscience has proven that when people positively influence others, people experience an improvement in their own wellbeing.
“Focusing on our friend’s suffering may enable us to be grateful for the things in our life that are not perfect, but we still have time to try to resolve them,”
Types of Generosity
What is the best way to get the maximum psychological benefits from altruistic acts? It depends on the person. Preston clarifies: “The acts that most impact you will be different for every person depending on what your resources–both internal and external–are and your capacity for expanding them.”
Internal resources are things like resilience, intelligence, patience general coping capabilities overall resilience, as well as positive feelings of optimism or hope. External sources are tangible and comprise the length of time you’re able to devote and also your financial capacity.
How to Become More Generous
Start with small steps. Psycom editor-in-chief and psychologist Michael McGee, MD, advises looking over the way you’re living your life and identify areas in which you can develop generosity within your own.
“Consider how you spend your time and how you spend your money,” Dr. McGee says. “If you overindulge in watching too much TV (and many of us do), maybe you can attempt to watch 30 minutes less each week and devote that time to doing something for others.”
What we do with the money we spend reflects our beliefs, Dr. McGee explains. “So If you’re spending your money in a way that do not promote survival, or even basic comfort and convenience as others go without necessities, it might be beneficial to consider what you can cut down on there and then use the savings to assist people who is in need. Remember that generosity is the source of joy.”
Ways to Help Others
If you’re seeking these opportunities, you’ll see a multitude of opportunities to assist others each day. Here’s a few ideas.
Volunteer
Giving your time and energy for a cause which is meaningful to you is a good idea and the most effective for a variety of. However, Barca states that there are self-serving benefits as well. (And it’s not a crime!)
“Volunteering in person provides an opportunity to connect with people who share the same values and experience the results in real-time. Volunteering for charity can expand our perspectives and provide an alternative view of life,” the woman explains.
Contributing money to a worthy cause can have mental health benefits and. The notion that “just giving a check” is not as charitable or sincere giving is not true Barca says. Barca. “My father used to say, ‘The go-ers go because the senders send.’ When donating funds, feel the warmth you have for the cause and imagine your gift’s impact.”
Gifts of Love
The Dr says generosity can be defined in a broad sense. “Generosity does not necessarily require exchanging assets or money. We can give generously our time, attention and love to those around us. We can offer our faith compassion, understanding, empathy as well as forgiveness, in ways that will make us feel content.”
Family members, friends or even neighbors can help each other in this manner. Barca affirms, “Helping people we know strengthens our social connections and provides a sense of purpose and belonging.”
The most important thing is to be modest. Small gestures of compassion are often the most powerful.
“Being helpful can range from listening compassionately to a friend who is struggling to sharing your skills and knowledge with those who can benefit from them, such as mentoring someone in their career,”
The Importance of Setting Boundaries
While helping others is a great way to improve your mental health, doing it too often can cause damage and cause problems if not mindful.
“It is possible to get so caught up in doing good deeds that we exhaust our resources and energy,” Barca says. “Excessive altruism could lead to co-dependency or people-pleasing behavior.”
the Dr. Fernandes, “Neglecting your self-care can negatively impact your mental well-being. Stress or burnout over time could cause changes to the brain associated with mental health issues like depression and anxiety.”
It is important to stay conscious and listen to your own inner voice. Barca states, “Just as mindfulness can help you maximize the health benefits of altruism, it can help you spot feelings of discomfort and unease that may indicate that you are approaching your limits.”
Adds Rehman, “By setting realistic expectations and learning to say ‘no’ when necessary, we can continue to reap the benefits of helping others without sacrificing our own mental health.”
Preston states that it is important to review the things you own, require and what you can provide. This includes setting boundaries that can be uncomfortable.
“Boundaries enable you to be more deliberate and figure out how to help in ways that are more meaningful to you,” she explains. “When you give your time to helping others you’ll reap the benefits of charity. It’s a wonderful and self-sustaining cycle when you’re doing it correctly.”
