When life feels heavy or uncertain, volunteering—or doing something kind for someone else—can help keep you grounded. Acts of service can lower stress, improve mood, and ease feelings of loneliness.
And while it’s nice to give back in big ways, you don’t have to overhaul your life to make a difference in the world. You could fold the clothes you plan to donate while listening to a podcast, spend an afternoon walking and playing with shelter dogs, or help a neighbor get to a doctor’s appointment. Even preparing a meal for a friend who’s short on time or asking a family member if they need anything from the grocery store counts.
Let’s unpack how volunteering supports mental, emotional, physical, and social wellbeing, along with practical tips to help you find something that fits your energy and capacity.
You probably know that volunteering will make you feel good, but did you know that it can also promote better health? Whether you do it once a week, once a month, or just when you have the capacity, here are some of the benefits you can reap from giving back.
The most impactful acts of service are often small and deeply personal. To help you get started, here are nine practical ways to approach volunteering.
Ask yourself what causes matter to you. If you’re drawn to animals, local shelters often need dog walkers, transport volunteers, or people to help with cleaning.
Depending on your interests, you may want to explore:
You don’t have to volunteer every week or even every month. Think about what actually makes sense for you. Is it a one-time project? A seasonal opportunity? A short shift every other month?
You could try:
Time and transportation can be real barriers. Reach out directly to nearby shelters and food banks to ask what kind of help they need most right now.
You might also look to volunteer at:
Many organizations offer online options for people who want to help from home. This can be especially helpful if you’re immunocompromised or have mobility issues.
Remote volunteer activities include:
Skill-based volunteering can be fulfilling because it allows you to give from a place of confidence and experience.
Some volunteer options that can lean into your skillset are:
Boundaries are just as important in service work as they are in any other setting. Remind yourself that it’s not selfish to avoid emotionally taxing or physically demanding roles if you’re managing stress or burnout.
This might include:
💙 Boundaries with Tamara Levitt can help you stay honest with yourself.
If volunteering alone feels intimidating, consider bringing a friend or turning it into a low-key social gathering. Many places are happy to accommodate pairs or groups. It’s also a great option for families and couples looking to do something purposeful together.
Benefits of volunteering with someone you know:
💙 The Relationship with Others series can help you explore how to deepen your connections.
Related read: How to make & keep friends as an adult: 10 ways to connect
Helping sort supplies or updating social media for a nonprofit can be just as vital as working directly with people in need. The value isn’t in how visible your work is. It’s in how it connects and supports others.
Some behind-the-scenes acts of service you could do are:
Notice how you feel after volunteering. If it feels nourishing, great. But if not, it’s okay to take a break or pivot.
Some questions you could ask yourself after volunteering are:
Volunteering can support your mental health in several ways. It can reduce symptoms of depression and anxiety, create a sense of purpose, and ease your feelings of loneliness.
When you help someone else, your brain may release dopamine, serotonin, and oxytocin, which can improve mood and emotional regulation. Volunteering can also help you feel more grounded and connected, especially during stressful times.
Volunteering can create a meaningful shift in how you feel. In fact, small acts of kindness can spark a moment of connection, accomplishment, and calm.
It can also give you something tangible to focus on outside of your own stress, which can be especially helpful if you’re feeling stuck or overwhelmed.
Research suggests that just a few hours a week can make a big difference in your mental, physical, and social wellbeing, but there’s no ideal schedule. What matters most is choosing something that fits your energy, availability, and needs. Start with something small and see how it feels.
Yes, giving back can be a supportive tool for people living with anxiety and depression. Volunteering provides structure, gentle social connection, and a sense of purpose, which can ease your symptoms of anxiety and depression. With that said, it’s important to choose roles that feel emotionally safe.
If direct interaction feels like it’s too much, look for low-pressure roles in which you can still make a difference without overstimulating your nervous system.
It depends. If you’re physically or emotionally drained, adding anything extra can feel impossible. But if burnout has left you feeling disconnected or lacking purpose, volunteering in a low-pressure way may help refill your cup. The main thing to focus on is choosing something that makes you feel good — not worse.
If you’re not sure, start with one small, meaningful action and notice how it lands. Then continue, pause, or shift course depending on how you feel.
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