Kindness is choosing to do something that helps others or yourself, motivated by genuine warm feelings.

Kindness, or doing good, often means putting other people’s needs before our own. It could be by giving up our seat on a bus to someone who might need it more, or offering to make a cup of tea for someone at work.

Evidence shows that helping others can also benefit our own mental health and wellbeing. For example, it can reduce stress as well as improve mood, self-esteem and happiness.^1–3 

There are so many ways to help others as part of our everyday lives. Good deeds needn’t take much time or cost any money.

Small changes can make a big difference.  

Helping others feels good

Studies have found that acts of kindness are linked to increased feelings of wellbeing.¹ Helping others can also improve our support networks and encourage us to be more active.⁴This, in turn, can improve our self-esteem.⁵There is some evidence to suggest that when we help others, it can promote changes in the brain that are linked with happiness.² 

It creates a sense of belonging and reduces isolation

Helping others is thought to be one of the ways that people create, maintain, and strengthen their social connections.

For example, volunteering and helping others can help us feel a sense of belonging, make new friends, and connect with our communities.^5,6 

Face-to-face activities such as volunteering at a food bank can also help reduce loneliness and isolation.⁶ 

It helps keep things in perspective

Many people don’t realise the impact a different perspective can have on their outlook on life.

There is some evidence that being aware of our own acts of kindness, as well as the things we are grateful for, can increase feelings of happiness, optimism and satisfaction.^7,8 

Doing good may help you to have a more positive outlook about your own circumstances.

 It helps to make the world a happier place – one act of kindness can often lead to more!

Acts of kindness have the potential to make the world a happier place. An act of kindness can boost feelings of confidence, being in control, happiness and optimism.⁸ 

They may also encourage others to repeat the good deeds they’ve experienced themselves – contributing to a more positive community.⁹ 

The more you do for others, the more you do for yourself

The benefits of helping others can last long after the act itself, for those offering kindness, and those who benefit. This, in turn, can improve our self-esteem.⁵ 

Do something you enjoy

At times like this we are learning to adapt to the requirements needed to prevent the spread of coronavirus. As a result we have had to rethink the way we do our hobbies, and pursue our interests.

You might have treated a friend to a trip to the cinema or for dinner, but today, you can watch something on a streaming service and keep in touch by phone or gift them a takeaway instead. You could even gift a subscription to an entertainment service, magazine or drop off (safely) a simple care package.

You can share your skills, such as offering to help with technology, sharing recipes, or sewing masks or scrubs for key workers. These are all great ways to bring your skills and interests to others.

Keep others in mind

Although acts of kindness for other people can make us feel good, we need to also keep in mind why we’re doing it – which is for their benefit, not ours.

Part of being kind is considering the feelings of others, so it is very important that your kindness is something which others will find helpful. Kindness is something that needs to benefit both parties.

See what you can do that others are not doing already. For example, if you want to donate to a foodbank, see what they need before buying things. If you want to support key workers, check that there is a need where you are. It may be that others in your community need help more urgently.

Don’t overdo it

It’s important to make sure we don’t overdo it!

If we find we are giving too much of ourselves or have gone beyond our means, it’s probably time to take a step back. It’s very easy to give away all of our energy, especially if we are finding things hard ourselves and want to focus on others. Leave enough for you – kindness has to start with yourself.

We recommend starting small, so we do not become overwhelmed or give more than we are financially able.

Helping others doesn’t have to cost money or take a lot of time. It could start with calling a friend we haven’t spoken to in a while or donating a small amount of money monthly to a charity close to our heart and within our budget.¹⁰ 

Get involved with volunteering

Volunteering is a great way to help others and research shows that it benefits people of all ages, through increasing feelings of self-esteem, social connection, and wellbeing.⁵ 

If you have friends or neighbours who are shielding (because of coronavirus) and can’t leave the house, see what you can do to help.

If you have time, especially if you are furloughed from work, you could volunteer in your community if it’s safe for you to do so.

Here are some ideas about getting involved:

• Volunteer for a local community organisation
• Offer your expertise and support as a mentor for those who are struggling
• Check in safely with a neighbour who is isolated or shielding
• See if there’s anything you can do to support your children’s school or nursery – offer to read stories by video for example

• Involve your friends and neighbours in community projects
• You could start up an online book club or film club
• Offer to skill-share with a friend via video call – you could teach guitar, dance or a new recipe.
• Call a friend that you haven’t spoken to for a while
• Tell a family member how much you love and appreciate them

To find out more about volunteering opportunities, check out our suggested organisations at the end of this guide.

Doing something for a good cause

Getting involved with a cause that is close to your heart can be hugely beneficial for both the cause and your own sense of wellbeing.^4,10 

For example, if you want to help protect the environment, you could get involved in a local tree-planting scheme.

It may be on hold during the coronavirus lockdown, but you could start by identifying a few local organisations to contact about how they can use volunteers.

We want to see a world where kindness is built into business decisions, government policy and official systems. However, we can start by individual commitment to showing kindness in our words and our actions.

You might want to do something for someone else or take note if you experience an act of kindness.

Not sure where to start?

We’ve put together some suggestions to help you out…

At home and in your community

• Call a friend who you haven’t spoken to for a while
• Post a card or letter to someone you are out of touch with
• Send flowers to a friend, out of the blue
• Find out if a neighbour needs any help with shopping
• Ring someone who is on their own, or video call them

• Send someone a handwritten thank you note
• Tell your family how much you love and appreciate them
• Help with household chores
• Offer to help an elderly or vulnerable neighbour
• Check on someone you know who is going through a tough time

• Have a conversation with a colleague you don’t normally talk to
• Get to know a new member of staff – it is hard to join a new workplace under these restrictions
• Lend your ear – listen to your colleague who is having a bad day
• Say thank you to a colleague who has helped you
• Praise a colleague for something they have done well

• Write something nice or encouraging on a post you appreciate
• Acknowledge and validate someone’s story – if they are having a difficult time you don’t have to have all the answers, sometimes a like or a brief ‘I’m sorry to hear this, is there something I can do?’ is enough to make them feel heard
• Think about what you share – look at the source of the post, and the tone. If it isn’t kind, think twice. If something could upset others and you feel you need to post it, use a trigger or content warning
• Think about your comments and replies. Try not to say nasty things, or pile on where somebody questions another person’s actions

Evidence shows that being kind really does improve your wellbeing.1 What’s more, the more you do for others, the more they are likely to do for you.11

With this in mind, we’re suggesting that we all try to help others once a day for a week and see if it makes a difference to how we feel.

You can take joy in being deliberately kind – whether by recognising the time you have for your kids or partner, to speaking more to family, or by volunteering in your community.

You could try keeping a gratitude journal. Write down three things you are grateful for each day, or simply say these to yourself as the day draws to a close.

Whatever you can manage today is good enough. Some people feel that the lockdown is giving them the time and chance to learn new skills or try new things. That may be you, and if so, enjoy and celebrate that.

If this isn’t you, try not to beat yourself up about what you see others doing. If things are hard right now, try and find some small things to celebrate each day. Getting up and washing your hair can be just as much of an achievement as someone else posting about a 5k run on Instagram.

Try to tune out the voice of judgement and comparison and tune in to the voice that says you are enough.

• Turn off from your social media channels for a day, or even a week
• Treat yourself to something small, such as buying or planting some flowers
• Do something you enjoy, like listening to a favourite song or dancing in your kitchen
• Spend some time in nature, which is good for our mental health

Mental Health Foundation

Our vision is of good mental health for all. The Mental Health Foundation works to prevent mental health problems. We will drive change towards a mentally healthy society for all, and support communities, families and individuals to lead mentally healthy lives with a particular focus on those at greatest risk. The Foundation is the home of Mental Health Awareness Week.

Action for Happiness

Action for Happiness is a movement of people committed to building a happier society. They also run the International Day of Happiness.

Do-it

Volunteering made easy. Quickly find ways to help in your community by searching their online database of volunteering opportunities in your area.

Gov.uk

For general guidance about how to get involved in your community.

International Voluntary Service 

Links volunteers with charities and other organisations that could benefit from their time, skills and experience.

 Kindness UK

Promoting, sharing and uniting kindness. Take part in the first ever nationwide kindness survey.

Samaritans

Volunteers are at the heart of Samaritans’ 201 branches across the UK, delivering core services, running branches, fundraising and raising awareness of what they do.

Volunteer Development Scotland

Scotland’s centre for Excellence in volunteering, VDS, leads the way in informing and modernising approaches to improve the quality of the volunteering experience for the people of Scotland.

Volunteering England, Scotland, Wales and Northern Ireland Volunteering

• Volunteering England
• Volunteering Scotland
• Volunteering Wales
• Northern Ireland Volunteering

They are committed to supporting, enabling and celebrating volunteering in all its diversity. Their work links policy, research, innovation, good practice and programme management in the involvement of volunteers. 

VSO

Put your skills, energy and personal qualities to work helping people break out of poverty.

The Wildlife and Wetlands Trust

The WWT is an international wildfowl and wetlands conversation charity in the UK.

WWF

The WWF is an international non-governmental organisation founded in 1961, working in the fields of wilderness protection, and the reduction of human impact on the environment.