Acts of Kindness and Wellbeing: Small Ways to Give, According to the NHS and Mental Health Foundation

Relaxation is usually thought of as something done for yourself: a bath, a walk, a quiet hour. Yet UK health and mental health organisations also point to a different route to feeling better, which is doing something kind for someone else. This guide sets out what the NHS and the Mental Health Foundation say about kindness and giving, with practical examples that take only a few minutes.

Where kindness fits in the NHS’s five steps

The NHS lists “give to others” as one of five steps to mental wellbeing. It says research suggests acts of giving and kindness can help improve mental wellbeing by creating positive feelings and a sense of reward, giving a feeling of purpose and self-worth, and helping people connect with others. It describes the acts as ranging from small kindnesses to larger commitments such as volunteering in the local community (NHS, “5 steps to mental wellbeing”). The page was last reviewed in December 2022.

What counts as kindness

The Mental Health Foundation, a UK charity, defines kindness as good gestures towards yourself or others, motivated by a genuine wish to make a positive difference. It stresses that acts of kindness do not have to be big gestures, and gives examples such as listening to someone intently after a bad day, being accepting and non-judgemental towards those around us, or helping someone carry things when their arms are full. It adds that doing something nice for someone does not cost a lot of time or money (Mental Health Foundation, “Kindness”).

Ideas from the NHS

The NHS suggests several concrete things to try:

• saying thank you to someone for something they have done;
• asking friends, family or colleagues how they are, and really listening to the answer;
• spending time with friends or relatives who need support or company;
• offering to help someone you know with DIY or a work project;
• volunteering in the community, such as helping at a school, hospital or care home.

Ideas from the Mental Health Foundation

The Foundation offers a further set of everyday ideas for random acts of kindness:

• smile and say good morning or afternoon to people passing in the street;
• check whether a neighbour needs help with shopping;
• call a friend you have not spoken to for a while;
• have a conversation with a colleague you do not usually chat to.

None of these is demanding. Each takes little time, which suits a busy week better than a large volunteering commitment. They can also be attached to an existing habit, such as a message sent during a lunch break.

What the Foundation says the benefits are

According to the Foundation, its kindness research found that kindness can act as an antidote to loneliness or isolation by creating a sense of belonging. It also says kindness can help relieve stress and deepen friendships. The survey it cites was carried out in April 2020: 63% of UK adults agreed that when other people are kind, it positively affects their mental health, and the same proportion agreed that being kind to others positively affects their mental health. These are people’s own opinions in a survey, not measurements of cause and effect. For more on connection, see our guide to loneliness and wellbeing.

Kindness towards yourself

The Foundation also treats self-kindness as part of the picture. It says whatever a person manages today is good enough, whether that is making the bed or learning a new skill, and that when someone is struggling they should try not to beat themselves up and instead appreciate the little things they have done, such as having a shower or getting a glass of water. In its 2020 survey, 48% of UK adults agreed that being kind to themselves positively affects their mental health, and 41% said they try to make time to be kind to themselves. It also suggests prioritising some “me time”, such as listening to a favourite podcast or song. A daily gratitude habit fits alongside this; our guide to the science of gratitude covers it.

Turning it into a routine

Three simple approaches make giving a regular practice rather than a good intention:

• Pick one small act a day. A thank-you message, a check-in call or an offer of help is enough.
• Attach it to a fixed moment. The kettle boiling or the end of a working day can serve as the reminder.
• Choose acts that feel natural. The aim, in the Foundation’s words, is to be motivated by a genuine wish to make a difference, so it makes sense to choose acts that suit the person.

For those who want a bigger commitment, the NHS example of volunteering at a school, hospital or care home is a starting point. This article is general wellbeing information and is not a substitute for advice from a GP.

The bottom line

The NHS includes giving to others among its five steps to mental wellbeing, saying research suggests kindness can create positive feelings, a sense of purpose and better connection with others. The Mental Health Foundation adds that acts of kindness can be small and cheap, and that kindness towards yourself matters too. Its survey findings reflect opinion rather than proof, but the actions themselves, a thank-you, a phone call or an offer of help, take minutes and can be built into an ordinary day.

Sources

• NHS, “5 steps to mental wellbeing”
• Mental Health Foundation, “Kindness”