The simplest secret to stress relief
This post shines a spotlight on one of the quickest and easiest ways to beat stress, because let’s be real—we're all feeling the pressure lately! Whether it's politics, work, the upcoming holiday season, or just the general pace of life, stress seems to be creeping in everywhere.
And while stress is normal, it’s not great for our health. In fact, it’s said that between 60-90% of all doctor visits have a stress-related component (1). Prolonged stress can lead to elevated blood pressure, higher blood sugar levels, and can even trigger heart-related events for those already at risk (2).
Now, I’m a big believer in the potent power of breath work, meditation, and yoga for managing stress—but let’s be honest, these take time. And, if there’s one thing we all struggle to find, it’s time.
So, here’s a little secret: One of the easiest ways to relieve stress doesn’t involve any special breathing techniques or a yoga mat. It’s as simple as being kind.
That’s right, kindness.
When you do something generous—big or small—your brain releases a cascade of “feel good” chemicals, including:
- Serotonin: helps regulate your mood
- Dopamine: gives you a sense of pleasure
- Oxytocin: strengthens your connection to others
So, the next time you help someone out, it’s not just the smile you receive in return—your body is also getting a serious health boost.
How does kindness help your heart?
Research shows that acts of altruism can positively affect your cardiovascular health in some incredible ways:
- Lower blood pressure: Studies show that spending money on others, known as "prosocial spending," can reduce blood pressure in people with hypertension. The benefits were comparable to those gained from healthy diet and exercise (3).
- Stress reduction: Altruistic acts release oxytocin (often called the "love hormone"), which helps to reduce stress—a key factor in heart disease (4).
- Improved overall cardiovascular health: Volunteering and charitable activities have been linked to better heart health. One study found that older adults with high blood pressure experienced improved cardiovascular health after engaging in generous acts (5).
But the perks of kindness go beyond just heart health:
- Longevity: Studies show that volunteers have a 44% lower mortality rate compared to non-volunteers (3).
- Pain relief: Altruistic acts can activate brain regions that reduce sensitivity to pain (4).
- Boost happiness: Acts of kindness can increase happiness levels in as little as three days.
5 simple ways to add altruism to your life:
- Hold the door open for someone.
- Give someone your seat on a crowded subway/bus.
- Offer to return a stranger’s grocery cart to the front of the store.
- Buy a gift card to give to someone on your way out of the coffee shop.
- Help a tech-challenged friend or relative with their smartphone or computer.
Incorporating more altruism into your every day isn’t just about feeling good—it’s about doing good for your heart and overall well-being. By spreading kindness, you’re not only improving the world around you, but you’re also giving yourself the gift of better health and happiness (6).
The next time you have the chance to lend a hand, remember: your heart will thank you.
References:
- Nerurkar, A., Bitton, A. Davis, R. B., Phillips, R. S., Yeh, G. (2013). “When physicians counsel about stress: Results of a national study.” JAMA International Medicine, 14, 173 (1), 76-77. doi: 10.1001/2013.jamainternmed.480
- Katella, K. (2024). “Yes, Stress Can Hurt Your Heart: 3 Things to Know” Yale Medicine. https://www.yalemedicine.org/news/stress-affects-your-heart
- LaMotte, S. (2022). “The health benefits of a random act of kindness.” Mindfulness. Life, but better. CNN Health. https://edition.cnn.com/2022/11/13/health/acts-of-kindness-health-benefits-wellness/index.html
- HeartMath (2015). “Be generous, do for others: You’ll be happier” https://www.heartmath.org/articles-of-the-heart/generous-others-youll-happy/
- Williams, C. S. (2022). “Does kindness equal happiness and health?” American Heart Association News. https://www.heart.org/en/news/2022/02/15/does-kindness-equal-happiness-and-health
- Cleveland clinic, health essentials (2022). “Why giving is good for your health” https://health.clevelandclinic.org/why-giving-is-good-for-your-health