The concept of “pay it forward” is that kindness is contagious, but did you know that even small, selfless acts can improve your own mental well-being? Research supports that giving back — whether through volunteering, donating, or finding other ways to brighten someone’s day — can reduce stress, boost happiness, and even improve physical health.

Overall, researchers found that people who perform kind acts even over small periods like 10 days experience higher life satisfaction and reduced stress.

How Kindness Improves Mental Health

Engaging in selfless acts triggers the brain’s release of oxytocin, sometimes called the “love hormone,” which fosters feelings of trust and connection. It also increases dopamine and serotonin levels, which help regulate mood and reduce anxiety. This physiological response, often referred to as the "helper’s high," explains why giving feels just as good — if not better — than receiving.

Getting Into the Right Mindset

If you have a demanding job or stressful home life, it may feel difficult to focus on kindness when you're already overwhelmed. Here are some simple ways to shift your perspective and make space for generosity:

• Start small. You don’t need to make grand gestures. Kindness can be as simple as offering a smile or holding the door open.
• Practice gratitude. Take a moment each day to reflect on what you’re thankful for. Gratitude helps reframe stress and opens the door for kindness.
• Take care of yourself. Acts of kindness are more sustainable when you’re not running on empty. Prioritize sleep, nutrition, and personal time.
• Be mindful of opportunities. When you look for ways to be kind, they become easier to spot. Challenge yourself to perform one kind act each day.

Simple Ways to Spread Kindness

Once you’re in the right mindset, you’ll find that small acts of kindness can have a lasting impact:

• Compliment someone sincerely. Think of what it means to you to be on the receiving end of a kind word.
• Pay it forward. Buy coffee for the next person in line or leave a generous tip.
• Write a handwritten note. Express appreciation to a friend, colleague, or family member.
• Volunteer your time. Helping at a food bank, animal shelter, or community center strengthens social bonds and provides a sense of purpose.
• Check in on someone. A quick message or call to ask how someone is doing can set the tone for their day. For some, it can mean even more.

Finally, don’t forget to be kind to yourself. A great way to do this is to check out the Transocean Calm benefit.

By incorporating kindness into daily life, you’re not only improving others’ lives but also fostering a healthier, happier mindset for yourself.