Being Kind Is Good for Your Health

Nov 20, 2025

David Cregg, a clinical psychologist specializing in kindness, shares fascinating insights on the health benefits of prosocial behavior. He reveals how acts of kindness can reduce anxiety and even outperform cognitive therapy in improving social connection. Cregg discusses the physical health benefits linked to kindness, including lower blood pressure and improved life satisfaction. He emphasizes the importance of spontaneous gestures and providing genuine support, especially in clinical settings with veterans seeking purpose and connection.

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ADVICE

Set Flexible Kindness Intentions

Before the day starts, set a flexible intention for how you'll show kindness rather than rigid tasks.
Notice organic openings and act on gestures that feel genuine to you.

ANECDOTE

From Checklist To Genuine Compliments

Dana shifted from a checklist to broader 'buckets' like giving genuine compliments to make kindness feel lighter.
She described telling a retreat participant he was "a real light" and saw an emotional, appreciative response.

INSIGHT

Giving Lights Up The Brain And Ripples Out

Performing kindness activates dopamine and pleasure circuits in the brain, making giving feel good.
Kind acts also spread: recipients are likelier to pass kindness forward, creating ripples through networks.

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Doing good for others benefits our own minds and bodies, as well. We explore the science of kindness.

Summary: On this episode of The Science of Happiness we explore how everyday acts of kindness strengthen our sense of connection and belonging, and why our brains are built to feel good when we support others. Drawing from both research and lived experience, we examine how even small gestures can reduce anxiety, increase purpose, and ripple outward through our communities. We also look at why kindness flourishes when it’s spontaneous and genuine, and how practicing it can open us to deeper presence, vulnerability, and joy.

How To Do This Practice:

Set an intention: Take a moment each evening to reflect on the day ahead and choose a general theme for how you want to show kindness. Like offering gratitude, being more present, or supporting someone who comes to mind.
Keep it flexible: Rather than creating a rigid checklist, identify a few broad “buckets” of kindness so you can let opportunities arise naturally.
Notice moments to connect: As you move through your day, look for organic openings to offer warmth. Whether through a sincere compliment, a helpful gesture, or simply slowing down to truly listen.
Act on what feels genuine: Choose gestures that feel authentic to you and appropriate to the moment, aiming for sincerity over perfection.
Reflect briefly: At the end of the day, jot down the acts you did and how they felt—for you and for others—paying attention to small emotional shifts or moments of connection.
Stay gentle with yourself: If you miss a moment or a day feels off, reset without judgment; the practice is about cultivating awareness and kindness, not completing a task list.

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Today’s Guests:

DANA MERWIN is a progressional clown and performer based in San Francisco.

Learn about Dana’s Work: https://tinyurl.com/bd6ew95a

Follow Dana on Instagram: https://tinyurl.com/dspstzrk

DAVID CREGG is a clinical psychologist at South Texas Veterans Health Care System whose research specializes in positive psychology.

Find more of David’s work here: https://tinyurl.com/ajay6n6a

Related The Science of Happiness episodes:

Why Compassion Requires Vulnerability: https://tinyurl.com/yxw4uhpf

The Contagious Power of Compassion: https://tinyurl.com/3x7w2s5s

Who’s Always There For You: https://tinyurl.com/yt3ejj6w

Related Happiness Breaks:

Tap into the Joy That Surrounds You: https://tinyurl.com/2pb8ye9x

A Meditation for When Others Are Suffering: https://tinyurl.com/2tcp2an9

Tell us about your experience with this practice. Email us at happinesspod@berkeley.edu or follow on Instagram @HappinessPod.

Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts and share this link with someone who might like the show: https://tinyurl.com/2p9h5aap

Transcription: https://tinyurl.com/yx64nk2n