The “Helper’s High”: Can Doing Good for Others Make You Happier?

We live a life that pushes us to chase and perceive happiness, whether it’s an extravagant vacation, a luxury meal at a fancy restaurant, or a high-end skin care routine. But what if the secret to happiness lies in giving rather than getting?

You may be surprised to know that it is the simple acts of giving, such as giving up your seat on the bus to an elderly person, sending a peppy note to someone who’s not having a good day, or donating your clothes to an orphanage can change the way you feel! As Dossey (2018) describes, psychologists may refer to it as the “helper’s high”, which is the euphoria one feels after doing something good or helping someone out. It consists of positive emotions following selfless service to others (Dossey, 2018). Is helping others or doing good for others the most underrated practice to increase one’s own well-being?

Neurobiology of Altruism

Allan Lukas used the term “Helper’s High” in his groundbreaking work ‘The Healing Power of Doing Good’. He surveyed thousands of volunteers and identified a distinctive recurring phenomenon. He noted that those who helped others experienced a surge of optimism, which he described as an odd sense of euphoria, accompanied by long-term emotional well-being (Luks & Payne, 2001). It is referred to as a feeling of ‘high’ because it is euphoric, due to biological changes in the brain, and, in a literal sense, gives a sense of joy or a high. This experience was not just a rush of dopamine; it was something more profound and rewarding, on a biological level.

Neuroscience has demonstrated that altruism activates the limbic system, which is primarily responsible for motivation and pleasure (Moll et al., 2006). Studies show that altruistic behavior is associated with increased levels of oxytocin and dopamine, hormones associated with a sense of reward and happiness (Reddy, 2024). Research shows that oxytocin, often called the bonding hormone, can increase generosity by as much as 80%, further illustrating the positive psychological benefits of altruism (Zak et al., 2007).

Using Kindness as a Coping Mechanism

You know what we don’t talk enough about? Life is hard! Stress, anxiety, burnout… these are not just GenZ buzzwords but are a part of the daily conversation of an entire generation. But what if the remedy to these experiences is not inward but outward? Research published in the American Journal of Public Health found that people with higher levels of stress experienced a significant reduction in stress symptoms after volunteering (Poulin et al., 2013). Helping others takes our focus away from ourselves.

When we see an ill person or someone who needs help, we lean in, we take our attention off our own problems. We gain perspective. Our problems don’t really go away, but they certainly seem less severe, in size and intensity, once placed in the context of compassion. The results of the study by Pouline et al. (2013) were not surprising because volunteers were distracted, but because they all seemed to feel more empowered, had a sense of purpose, and felt connected.

Social Connection and Meaning Making

While altruism has many biological and emotional benefits, its social impact may be even more powerful. At the core, helping others helps build stronger human relationships (Aknin et al., 2013). In a world that is rapidly turning individualistic, many people, despite having thousands of friends and followers online, report feeling lonely (Liu & Lee, 2024). In such cases, acts of kindness can foster genuine, meaningful interactions that foster a sense of belonging in people, no matter how small or big they are.

A study by Lara B. Aknin and colleagues (2013) showed that prosocial behavior boosts happiness across cultures, primarily by strengthening social bonds. When we help someone, we are not just helping them in that situation; we are also making an impact on society. Social connectedness is crucial for long-term well-being (Wickramaratne et al., 2022). While materialistic possessions might give us a temporary sense of pleasure, helping others provides a greater sense of purpose. It answers a very basic human question: “Do I matter?” By helping others, we create a purpose in our own lives.

The Limits of Altruism: When Giving Becomes Draining

Although altruism has immense benefits, the idea of always helping others for the sake of happiness may be spurious. When giving becomes obligatory rather than voluntary, it can lead to severe burnout, particularly among caregivers. It is essential to keep in mind the fine line between healthy altruism and self-sacrifice.

Studies suggest that altruism has positive psychological impacts only when the act of giving is voluntary (Moll et al., 2006). When people feel obligated to help or sacrifice their needs in the process, the sense of emotional reward goes down. In such cases, altruism might turn into a source of distress rather than pleasure.

Therefore, it is essential to set boundaries that ensure that the act of giving is genuine. The goal is never to pour endlessly from our own cup but to engage in mindful acts that are both personally meaningful to the individual and to society.

Conclusion

The ‘helper’s high’ is more than just an abstract idea; it’s a concept that shows a deep connection between well-being and altruism. From activating reward networks in the brain to fostering social relationships and reducing stress in real life, altruism is seen to be a powerful pathway to wellbeing. However, one must be mindful and draw clear boundaries between genuine giving and obligation, as this can lead to burnout.

In an era that defines happiness in materialistic terms, the helper’s high prompts us to rethink what it means to truly live well. Perhaps happiness is not something we find in the number of possessions we hold but in what we could give back to the community. In helping others, we not only enrich our lives but also make society a better place.

Authors: Gayatri Kovvuri, Undergraduate Student, FLAME University; and Prof. Garima Rajan, Faculty of Psychology, FLAME University.