9 benefits of volunteering on your mental and physical health
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
Volunteering does more than help others — it can help you feel better, too. Here are 9 ways giving back can benefit your mental, physical, and social wellbeing.
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.
Why volunteering is good for you
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.
3 mental health benefits of volunteering
It can lift your mood. Volunteering helps to activate feel-good brain chemicals like dopamine, serotonin, and oxytocin. These are natural mood boosters that can ease emotional tension and create a sense of peace.
It helps reduce symptoms of anxiety and depression. Consistent volunteering is linked to lower rates of depression and can interrupt cycles of rumination by giving your mind something else to focus on. It also helps with emotion regulation and can, over time, build a sense of resilience.
It gives meaning and motivation. Feeling like you’re contributing to something bigger than yourself can increase your self-worth and sense of satisfaction. It can also be stabilizing for people experiencing burnout, grief, or a major life transition.
3 physical health benefits of volunteering
It supports heart health. People who volunteer regularly tend to have lower blood pressure and a lower risk of hypertension. These effects are often tied to decreased stress and improved emotional regulation.
It encourages gentle movement. Many volunteer roles, such as sorting donations, walking dogs, and delivering meals, include light physical activity. This kind of movement can be especially beneficial for people who don’t feel motivated to exercise.
It’s associated with living longer. A growing body of research suggests that volunteering can be linked to increased longevity, in part because it involves social connection, emotional fulfillment, and mental engagement.
3 social health benefits of volunteering
It reduces loneliness. Volunteering offers built-in connection points, both with the people you’re helping and with the people you’re volunteering alongside. This sense of community can make a big difference if you’re feeling lonely.
It deepens your sense of belonging. Being a part of something can remind you that you matter, that your presence is noticed, and that you have something to offer. These feelings can be healing for anyone navigating transitions, loss, and identity shifts.
It opens the door to new relationships. Volunteering introduces you to people outside your normal social circles. It’s a chance to be around others and develop relationships in a way that feels easy and low-pressure.
How to volunteer: 9 tips to find the right volunteering position for you
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.
1. Start with what you care about
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:
Libraries and bookstores (storytelling and sorting donations)
Nature conservancies (trail cleanups and wildlife monitoring)
Arts organizations (ushering and gallery assistance)
Related read: “What are my values?” 5 tips to help you find what matters most
2. Be realistic about what’s doable
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:
Writing cards to seniors or patients
Offering rides to neighbors
Making a batch of soup to drop off at a local shelter
3. Look for opportunities close to home
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:
Community gardens and school lunch programs
Housing coalitions and neighborhood councils
Religious or spiritual communities offering outreach programs
4. Consider virtual or remote volunteering
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:
Mentoring students via Zoom
Translating documents for nonprofits
Writing grant applications
Tech support for small organizations
5. Lean into your strengths
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:
Using your design skills to help a nonprofit improve its marketing
Setting up new online systems for an organization if you’re good with tech
Offering support at blood drives or vaccination clinics if you’re organized and calm under pressure
6. Draw appropriate boundaries
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:
Roles that require extensive social interaction if you’re already emotionally tapped out
Volunteering in medical environments if you already work in healthcare
Supporting hospice patients if you’re currently grieving
💙 Boundaries with Tamara Levitt can help you stay honest with yourself.
7. Show up with a buddy
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:
Built-in accountability
Less social anxiety
A shared memory and meaningful experience
💙 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
8. Don’t confuse impact with intensity
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:
Packing hygiene kits
Donating blood
Delivering books or medicine to homebound people
9. Pay attention to how it feels
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:
Do you leave feeling more connected or more depleted?
Does it feel rewarding, or like it’s just another thing you should do?
Related read: 10 mindfulness questions to help you check in with yourself
Volunteering benefits FAQs
What are the mental health benefits of volunteering?
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.
How can volunteering affect my mood?
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.
How often should I volunteer to see the benefits?
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.
Is volunteering good for people with anxiety or depression?
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.
Should I volunteer if I’m feeling burnt out?
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.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
Images: Getty
