50. “The Benefits of Volunteer Work on Mental Health”

Did you know that people who volunteer regularly have a lower risk of mortality and better physical health as they age? I’ve experienced this firsthand through my work with the National Alliance on Mental Illness (NAMI), where volunteering not only helped others but also transformed my own mental health journey.

Research shows that when we help others, it can boost our own happiness and psychological well-being. By dedicating time to causes you care about, you can reduce stress, combat depression, and increase overall life satisfaction.

Key Takeaways

• Volunteering can lower your risk of mortality and improve physical health.
• Helping others boosts happiness and psychological well-being.
• Dedication to causes you care about reduces stress and depression.
• Volunteering increases overall life satisfaction.
• Research supports the mental health benefits of volunteering across all age groups.

My Personal Journey with Volunteering and Mental Health

A serendipitous meeting in 2014 marked the beginning of my volunteering journey, connecting me with NAMI and a new sense of purpose. As I reflect on my journey, I realize that my family history of mental illness played a significant role in my decision to volunteer with an organization focused on mental health. My grandmother struggled with depression, and her suicide in 1939 had a lasting impact on my mother, who also experienced depression and what I believe was PTSD.

Finding NAMI and a New Purpose

Before discovering NAMI, I had struggled to find a cause that sparked my passion for volunteering. However, learning about NAMI’s mission and work resonated deeply with me, given my personal experiences with mental health challenges. I began volunteering with NAMI, and it gave me a new sense of purpose and direction during a time when I was managing my own depression and anxiety. As I transitioned from being someone who needed mental health support to becoming someone who could provide it to others, I found it transformative for my own healing journey.

How Volunteering Became My Self-Care

Over eight years of volunteering with NAMI, I learned that dedicating my time to others wasn’t depleting my energy; it was actually replenishing it in unexpected ways. My volunteer work gradually evolved from a casual commitment to becoming an integral part of my identity and self-care routine. As I look back, I realize that finding the right volunteer opportunity that aligns with your personal experiences can create a powerful healing connection. “Volunteering is not just about giving; it’s also about gaining a new perspective on life,” a quote that resonates with me as I reflect on my journey.

Through my story, I hope to illustrate the impact that volunteering can have on mental health and wellbeing. By sharing my personal journey, I aim to encourage others to explore the potential benefits of volunteering for their own mental health.

The Science Behind Volunteering and Mental Health

The science is clear: volunteering can be a game-changer for our mental health. As someone who has experienced the benefits of volunteering firsthand, I’m excited to share the research that supports this claim.

Research Studies on Mental Health Benefits

Numerous studies have investigated the impact of volunteering on mental health. One of the most compelling studies is the Baltimore Experience Corps trial, which found that older adults who volunteered in elementary schools experienced measurable changes in their brain health compared to those who did not volunteer. The study revealed that volunteers had improved cognitive function, better memory retention, and even changes in brain volume in areas supporting these processes.

• Studies have consistently shown that regular volunteering is associated with lower rates of depression and anxiety.
• Volunteers tend to have improved mental health benefits, including reduced stress markers and improved immune function.
• The act of helping others triggers positive neurochemical responses in our brains, releasing dopamine, serotonin, and oxytocin.

How Helping Others Helps Your Brain

When we volunteer, our brains respond in a positive way. The act of helping others triggers the release of neurotransmitters such as dopamine, serotonin, and oxytocin, which are associated with feelings of happiness and relaxation. This can create a positive feedback loop, where the more we volunteer, the better we feel, motivating us to continue volunteering.

Research suggests that this positive feedback loop can lead to long-term mental health benefits, including reduced stress and anxiety. By incorporating volunteering into our lives, we can take a proactive approach to maintaining our mental wellbeing.

Stress Reduction Through Volunteer Work

Volunteering isn’t just about giving back to the community; it’s also about giving yourself a much-needed break from life’s stressors. When you engage in volunteer work, you’re not only helping others, but you’re also helping yourself manage stress and anxiety.

How Volunteering Counteracts Stress Responses

Research has shown that volunteering can counteract the body’s stress response by redirecting mental energy toward positive, productive activities rather than rumination on problems. My personal experience with NAMI (National Alliance on Mental Illness) demonstrated this firsthand. While preparing for tasks like leading a board meeting or speaking to a group, I sometimes felt anxious. However, the sense of purpose and accomplishment I felt afterward far outweighed those temporary stresses.

Volunteering creates a powerful “distraction effect” that temporarily shifts your focus away from personal stressors and worries. By helping others, you gain valuable perspective on your own challenges, often making them seem more manageable in comparison.

Creating Mental Space Away from Personal Problems

Engaging in volunteer work creates a mental “reset button” that allows you to step away from your own problems and return to them with fresh perspective and renewed energy. The social connections formed through volunteering provide additional stress-reduction benefits through community support and shared experiences. Regular volunteering can even lower cortisol levels (the stress hormone) and reduce physical manifestations of stress like elevated blood pressure.

By incorporating volunteering into your life, you can develop a psychological buffer against everyday stressors and life’s inevitable challenges. It’s a simple yet effective way to improve your mental health and overall wellbeing.

Boosting Happiness and Life Satisfaction

As someone who has struggled with mental health issues, I’ve found that volunteering has been a powerful tool in boosting my happiness and life satisfaction. The connection between helping others and feeling better about ourselves is not just a feel-good notion; it’s backed by research.

Research on Volunteering and Happiness Levels

Studies have consistently shown that people who volunteer regularly report higher levels of happiness and life satisfaction compared to those who don’t. A 2020 study conducted in the United Kingdom found that respondents who volunteered for at least one month reported better mental health and greater life satisfaction than those who didn’t volunteer. This research supports what I’ve experienced personally through my work with NAMI.

The Helper’s High Phenomenon

The “helper’s high” phenomenon refers to the immediate surge of positive emotions that follows acts of service to others. This isn’t just a temporary feel-good effect; it’s part of a larger pattern of how volunteering can create multiple pathways to increased happiness. Through social connection, sense of purpose, skill development, and the neurochemical rewards of helping others, volunteering can break negative thought cycles that contribute to depression and anxiety.

By redirecting our focus toward positive, meaningful activities, we can experience a significant improvement in our overall mood and outlook on life. For me, teaching classes or leading support groups has been particularly rewarding, creating a noticeable boost in my happiness and sense of fulfillment.

Building Confidence and Self-Esteem

I’ve found that volunteering offers a unique opportunity to develop confidence and self-esteem, especially for those struggling with mental health challenges. Through my personal experience, I’ve seen how volunteering can provide a sense of purpose and identity.

Developing New Skills Through Service

One of the most significant ways volunteering builds confidence is by providing opportunities to develop new skills. As I stepped outside my comfort zone through various volunteer activities, I discovered capabilities I didn’t know I possessed. Whether it’s public speaking, organizational skills, or interpersonal abilities, volunteering allows you to develop mastery in new areas, directly translating to increased confidence and self-esteem.

• Discovering new strengths and abilities
• Enhancing skills that are transferable to other areas of life
• Building confidence through achieving tangible goals

Finding Value in Your Contributions

The tangible impact of your volunteer work provides concrete evidence of your value and worth, countering negative self-perceptions. The recognition and appreciation received from those you help create powerful external validation that reinforces a positive self-image. For people with mental health challenges, this can be particularly valuable, helping to reclaim a sense of agency and control that illness may have diminished.

By continuing to engage in volunteering, individuals can experience a positive feedback loop that encourages continued growth and development, ultimately enhancing their overall health and wellbeing.

Finding Purpose and Meaning in Volunteer Work

Through volunteering, I’ve discovered a profound sense of direction and fulfillment. In times when I felt lost, dedicating time to a cause gave me new direction and allowed me to find meaning in something unexpected. It not only took my mind off my own troubles but also kept me mentally stimulated.

Creating Direction in Challenging Times

My years serving as president of my local NAMI affiliate’s board gave me a clear mission and direction that extended far beyond the volunteer hours themselves. Research shows that having a sense of purpose is strongly correlated with better mental health outcomes, reduced depression, and even longer lifespan. Volunteering can be particularly valuable during life transitions or difficult periods when previous sources of purpose may be disrupted.

During challenging times, I found that volunteering provided me with a profound sense of purpose. It connected my actions to something larger than myself – whether it was a cause, a community, or a vision for a better world. This connection created a powerful sense of meaning that sustained me through my own challenges.

The Power of Making a Difference

Making even a small difference in someone else’s life creates a powerful sense of meaning that can sustain you through your own challenges. The nights after I taught a class, led a support group meeting, or gave an interview to the local newspaper were the nights I felt most balanced and fulfilled. Knowing I was making a difference to any degree was the greatest feeling in the world.

The purpose found through volunteering often evolves over time, deepening your commitment and expanding your impact in ways you might never have anticipated. My passion for offering education and support for people with lived experience and their families hasn’t waned because the need hasn’t waned. This ongoing commitment has not only benefited others but has also given me a sense of satisfaction and fulfillment in my life.

Combating Loneliness and Social Isolation

I’ve found that volunteering provides a unique opportunity to combat loneliness and social isolation while making a positive impact on others. When you engage in volunteer work, you’re not just helping others; you’re also building connections with people who share similar values and passions.

Fostering Community Ties

Volunteering creates natural opportunities for social connection, which is essential for combating loneliness and isolation. By participating in community service, you can develop a sense of belonging and connection with others. Research has shown that social connections formed through volunteering can significantly decrease feelings of loneliness, particularly among older adults. As I found with NAMI, volunteering can connect you with a community of like-minded individuals who understand your experiences and provide meaningful support.

Forming Lasting Bonds

The relationships formed through volunteering often have a unique depth because they’re built on shared values and a common purpose. This can lead to more meaningful and lasting connections. Additionally, volunteering creates multi-generational connections that might not form naturally in other settings, expanding your social network in diverse and enriching ways. For people who struggle with social anxiety, volunteering offers a purpose-driven context for interaction that can feel more manageable than purely social situations.

Enhancing Resilience and Emotional Wellbeing

The benefits of volunteering extend far beyond the community, fostering personal resilience and emotional wellbeing. Through my own experiences and research, I’ve seen how volunteering can be a transformative force in building the ability to cope with life’s challenges.

Developing Coping Mechanisms

Volunteering helps individuals develop better coping mechanisms for life’s inevitable difficulties. According to the American Psychological Association, civic engagement through volunteering strengthens our mental fortitude, enabling us to better handle stress and adversity. For instance, my work with NAMI helped me develop emotional regulation skills and greater adaptability that I could apply to other areas of my life. As a result, I gained a sense of competence and accomplishment, which boosted my confidence in handling future challenges.

• Volunteering exposes you to different life circumstances, helping you gain perspective on your personal problems.
• Helping others through their struggles provides valuable insights and strategies for managing your own challenges.
• The experience of volunteering creates a reservoir of positive experiences and memories that can sustain emotional wellbeing during difficult periods.

Gaining Perspective on Personal Challenges

When we volunteer, we’re not just helping others; we’re also gaining a new perspective on our own challenges. By seeing the struggles and resilience of others, we can reframe our own problems and develop a more positive outlook. Studies have shown that volunteers demonstrate greater emotional stability and lower rates of depression and anxiety during difficult life transitions. This new perspective can be a powerful tool in building resilience and enhancing emotional wellbeing.

By incorporating volunteering into our lives, we can develop the resilience needed to navigate life’s challenges with greater ease and confidence. As we help others, we’re also helping ourselves build a stronger, more resilient mindset.

Physical Health Benefits Connected to Mental Wellbeing

Volunteering not only supports mental wellbeing but also has a significant impact on our physical health. As I’ve explored the benefits of volunteering, I’ve discovered that the positive effects on our physical health are just as remarkable as the mental health benefits.

Research has consistently shown that people who volunteer regularly have a lower risk of mortality and better physical function as they age. This is a significant finding, as it suggests that volunteering can be a valuable component of a healthy aging process.

Impact on Cardiovascular Health and Brain Function

Studies have found that volunteering is associated with improved cardiovascular health markers, including lower blood pressure, healthier cholesterol levels, and reduced inflammatory markers. For instance, a study involving high schoolers who volunteered with elementary school kids showed improvements in several markers of cardiovascular health after just 10 weeks. The volunteers had healthier body mass index, inflammatory markers, and total cholesterol levels.

The stress reduction benefits of volunteering also play a crucial role in maintaining good cardiovascular health. By reducing stress, volunteering can help mitigate the negative impact of stress on our cardiovascular system.

Increased Physical Activity and Longevity

Volunteering naturally increases physical activity levels as individuals engage in various service activities. This increase in physical activity provides additional health benefits beyond the psychological rewards of volunteering. Older adults who volunteer regularly tend to have better mobility, balance, and overall physical function compared to their non-volunteering peers.

Furthermore, the brain health benefits of volunteering, including improved cognitive function and memory, create a positive feedback loop with physical health improvements. By supporting both mental and physical health, volunteering can contribute to a longer and healthier life.

Types of Volunteering That Benefit Mental Health

Different types of volunteering opportunities can have a significant impact on mental wellbeing. By engaging in activities that align with personal interests and values, individuals can experience a range of mental health benefits.

Community Service and Local Organizations

Community service through local organizations provides immediate, tangible results that can be particularly satisfying for people seeking concrete evidence of their impact. For instance, participating in community clean-up events or serving at a local food bank can foster a sense of community and social connection. Research has shown that older adults particularly benefit from intergenerational volunteering, which allows them to mentor younger people and share accumulated wisdom.

• Community clean-up events
• Serving at local food banks
• Intergenerational volunteering

These activities not only contribute to the community but also provide opportunities for social interaction, which is crucial for mental health. By being part of a community effort, individuals can develop a stronger sense of purpose and feel more connected to others.

Advocacy and Educational Volunteering

Advocacy and educational volunteering creates powerful purpose for those who want to drive systemic change around issues they care about. My experience with organizations like NAMI has shown me the impact that advocacy can have on mental health awareness and support. By volunteering for causes that matter, individuals can channel their energy into positive change, enhancing their mental wellbeing.

Some examples of advocacy and educational volunteering include:

• Participating in mental health awareness campaigns
• Educating others about mental health issues
• Advocating for policy changes that support mental health

These activities can be particularly rewarding as they align with personal values and contribute to creating a supportive community. By engaging in advocacy and educational volunteering, individuals can experience a sense of fulfillment and happiness, which are essential for good mental health.

Ultimately, the key to benefiting from volunteering is to find activities that resonate with personal interests and values. Whether through community service, advocacy, or other forms of volunteering, the mental health benefits can be profound. By incorporating volunteering into their lives, individuals can enhance their mental wellbeing, develop a stronger sense of purpose, and experience greater overall happiness and life satisfaction.

How to Get Started with Your Volunteer Journey

Embarking on a volunteer journey can be a transformative experience for your mental health. As you consider taking this step, you’re likely wondering where to begin. I’ll share practical guidance on how to start volunteering in a way that maximizes both your impact and the mental health benefits you receive.

Finding Your Passion Using the 5-Step Activism Path

My friend, psychologist Terri L. Lyon, developed the 5-Step Activism Path, a valuable framework for identifying your volunteer passion and sustaining your commitment. The steps include: finding your passion by creating a vision of how you want to change the world, identifying the unique gifts you can bring to this activism, crafting a unique activism opportunity, monitoring your effectiveness, and staying motivated while avoiding burnout. By following these steps, you can discover causes that genuinely matter to you, creating the strongest mental health benefits and longest-lasting commitments.

Creating a Sustainable Volunteer Practice

To create a sustainable volunteering practice, it’s essential to realistically assess your available time, skills, and resources. Research shows that even small, consistent volunteer commitments provide significant mental health benefits. Start small and gradually increase your involvement, allowing you to build volunteering into your routine without feeling overwhelmed. You can also find volunteer opportunities in your community that match your interests, skills, and availability, and consider creating accountability through regular commitments or volunteering with friends to establish a consistent mental health maintenance routine.

Conclusion

Through the lens of my personal experience and research, volunteering emerges as a powerful tool for mental health. As I’ve shared throughout this article, the benefits of volunteering are comprehensive, ranging from stress reduction to increased happiness and a sense of purpose. My journey with NAMI has shown me firsthand how volunteering can transform from a casual activity into a cornerstone of mental health maintenance.

Research confirms that volunteering creates a reciprocal relationship where helping others measurably improves our own wellbeing. This isn’t limited to any age group; however, older adults particularly benefit from the combination of mental and physical health improvements that volunteering offers.

I encourage you to view volunteering not just as an act of kindness, but as a legitimate form of self-care. As my co-authored book, “Make a Difference with Mental Health Activism,” explores, your volunteer work can simultaneously enhance your wellbeing while contributing to broader social change. Start your journey today, and discover how even small acts of service can have a profound impact on both your mental health and the community.

Begin your volunteer journey and experience the mental health benefits for yourself. Every step counts, and the impact is worth it.