Stress Is Rampant: Science Proves Kindness Is A Powerful Solution

If you’re stressed, you’re in good company—at least according to the saying that misery loves company—and based on the huge number of people who share your experience. Levels of stress are at extraordinary levels.

But there is a solution that is surprisingly straightforward and accessible. Based on new research, kindness may solve stress, depression and anxiety in some powerful and important ways.

There is bad news about the levels of stress in the nation—but very good news about how to reduce it and reset toward a more positive experience.

The Bad News

First, the bad news. A study by Clarify Capital found 45% of people feel stressed, 36% feel scared or depressed, and 25% feel demotivated. An additional study by Muse discovered 38%-44% of people experience feelings of overwork, burnout, underappreciation, lack of satisfaction or joy.

In a study by Cigna, 84% of all employees said they were stressed, and for Gen Z (ages 18-24 in this survey), the percentage was a whopping 91%. In addition, 98% of Gen Z respondents said they felt burned out. According to a Stress in America poll of over 3,000 people, 27% of respondents reported they were so stressed they have trouble functioning on most days, and 62% of Gen Z and Millennial women and 51% of Gen Z and Millennial men said they were completely overwhelmed by stress.

Stress has all kinds of negative impacts. According to the Stress in America study,

• 36% say their mental health affected
• 34% feel nervous or anxious,
• 33% experience feelings of overwhelm
• 33% feel depressed or sad
• 30% see a reduction in their interest in hobbies or activities
• 30% are plagued with constant worry
• 21% experience forgetfulness
• 20% have trouble concentrating
• 17% have difficulty making decisions

People report their physical health is also impacted, based on the Stress in America data,

• 76% report health impacts
• 38% report headache
• 35% experience fatigue
• 33% see an impact on their eating habits
• 32% struggle with changes in sleep habits
• 15% turn to alcohol, cigarettes or drugs to relax

Sources of Stress

The sources of stress are numerous, and the Stress in America study reports people are concerned with:

• Inflation – 83% of people
• The economy – 69%
• Money – 66%
• Violence and crime – 75%
• Healthcare – 70%
• The future of our nation – 76%
• The current political climate – 66%
• The current social divisiveness – 60%

Glimmers of Hope

But there are also glimmers of hope. For example, in a global study of 9,000 people by Gympass, 59% of Gen Zs said wellbeing improved in 2022. In addition, a Gallup study found a difference in people’s views of the country and their own lives. Specifically, while only 17% of people are happy with the direction of the country, 85% of people are actually satisfied with the direction of their personal lives.

In terms of work, there is also some good news: 85% of people find their work satisfying, according to a study by LiveCareer. And 87% of people believe their work is an important part of their life. In addition, a large proportion of people say they like their job: 88%.

A Powerful Solution

Amidst so much stress and anxiety—mixed with some bright spots—there is a terrific antidote to stress: kindness. A brand new study by Ohio State University found that doing acts of kindness can reduce depression and anxiety. And a sweeping analysis of 201 studies and almost 200,000 people published in Psychological Bulletin found kindness positively contributes to all kinds of wellbeing.

Kindness works because it helps people feel more connected with others, and it distracts them from their own problems. Happiness is significantly correlated with belonging and community—so it makes sense kindness would be a source of joy.

Fostering Kindness

So how can you express kindness in ways which have the greatest impacts for yourself and others?

First, Tune In

Pay attention to what’s going on around you and tune into what others are likely experiencing. Notice the car trying to merge into traffic and make room. See the person trying to do their grocery shopping efficiently and park your cart to the side so they can get through. Notice the person carrying boxes and offer to hold the door. These should be basic courtesies, but they are also kind, demonstrating an empathetic understanding of what others need.

With the distraction of devices or your own challenges, it can be tough to be aware—but a big part of kindness is noticing what’s going on around you and what others are facing.

Second, Take Action

Kindness requires effort. The efforts might be tiny, like smiling at a stranger or greeting the person checking you out of the store. Or the effort might be greater, like baking cookies for a teacher or an elderly neighbor.

Make the investment to brighten someone’s day or put time into someone else’s good experience. Volunteer to clean up the area park or leave a note for someone you care about. Don’t equate the size of the effort with the impact you’re making. Sometimes the smallest acts can matter most—so take action even in small ways.

Third, Be Consistent

The primary way people learn is through watching, listening and experiencing others, so your impact is greater than you imagine. Make kindness part of your ethos—a way of being. Tune in and act regularly, not just on special days of the month or during key seasons.

Avoid accounting. Be kind not because you’re expecting something back, but because it’s the right thing to do for your own positive experience and that of others.

Give to charity, compliment a stranger or provide a service for someone who needs it—like shoveling snow or raking leaves. When you notice someone is down, ask questions, listen and demonstrate empathy. By doing so, you’re making a huge difference to those around you—so don’t underestimate the power of your impact.

Express Kindness

When you demonstrate kindness, you’ll help others, but you’ll also help yourself significantly—by feeling more connected, experiencing less depression and taking your mind off your own stress. When you reach out, connect and expand your perspective, it’s good for you as well as those around you.