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Welcome to the Cracking the 
Shell podcast. 

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I'm your host Mike Doherty, and 
today I'm here with my Co host 

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Abby Nicholas. 
Wait a minute. 

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Wait, he got that backwards? 
Oh, I'm sorry, I'm your Co host,

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Abby Nicholas and I'm here with 
Mike Doherty and we're talking 

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about the world of kindness. 
You may have heard the phrase 

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you can't pour from an empty 
cup. 

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The idea that you need to take 
care of yourself first before 

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you can help others. 
But what if the secret sauce to 

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feeling better isn't treating 
ourselves to that spa day, or 

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buying ourselves a little 
something special, but actually 

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doing something good for other 
people? 

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Today we're going to tackle that
question. 

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But first, let's talk about why 
we're covering that topic. 

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On October 8th, we are launching
the first, hopefully annual 

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Psych Good Deed Day. 
We're asking folks to do 1 nice 

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thing for a fellow human, 
something that you wouldn't 

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otherwise do. 
It could be as simple as calling

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up a friend to wish them a good 
day, or sending a thank you note

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to someone who has had an impact
on your life, or as involved as 

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buying coffee for a stranger or 
volunteering for a charity. 

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All that matters is that you do 
something kind. 

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And we currently have about 75 
university affiliated psychology

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departments from around the 
world signed up to help promote 

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the day and spread the word. 
And as part of this effort, 

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we've created a good deed 
tracker where we're going to map

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where all the good deeds are 
taking place. 

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If you want to add your good 
deed to our map, go to our 

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website on October 8th and click
the yellow button that says 

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Share your Good Deed. 
We'll provide a link to the 

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website in the episode 
description, but if you want to 

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make a mental note now it's 
go.umd.edu/psych Good Deed Day. 

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There's no H in psych so it's 
Psyc Good deed day. 

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It also turns out that that 
that's the week, October 6th 

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through the 12th, that is known 
as Mental Illness Awareness 

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Week. 
Which brings us actually to 

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today's discussion, because it 
turns out that being kind has 

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all sorts of benefits for mental
health. 

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That's right. 
Today we're exploring the 

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surprising link between being 
kind and mental Wellness. 

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Specifically, we're going to 
discuss a new study out of UCLA 

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that compares two different 
approaches to Wellness acts of 

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kindness towards others versus 
acts of kindness towards 

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ourselves. 
I say surprising, but of course 

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my mom was quick to point out 
that she's known this forever, 

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so how about we get into it? 
Let's go. 

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Now picture this is 2020. 
We're in the middle of a 

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pandemic. 
People are isolated, stressed, 

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and struggling with their mental
health. 

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A-Team of researchers at UCLA, 
led by doctor Naomi Eisenberger 

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and Maria Naclario, I think I 
have that name right, decided to

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run an experiment during this 
challenging time. 

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They recruited nearly 800 people
from across the United States 

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and randomly assigned them to 
one of three groups. 

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The first group was asked to 
perform three kind acts for 

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others each week. 
The second group was told to do 

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3 kind acts for themselves, and 
the third group served as a 

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control. 
They didn't receive any special 

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instructions. 
Now, what counts as kindness to 

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others during a pandemic Well, 
participants got creative They 

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called friends, going through 
tough times, cooked and 

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delivered meals, help with 
childcare and grocery shopping, 

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sent thank you notes or simply 
checked in on family members. 

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These weren't grand gestures, 
just thoughtful acts woven into 

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daily life. 
The Self Kindness Group focused 

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inward. 
They took relaxing baths, bought

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themselves gifts, carved out 
time for hobbies, enjoyed 

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favorite meals, or gave 
themselves permission to rest 

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when stressed. 
You know, treated themselves. 

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Both sound pretty good, right? 
But here's where it gets 

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interesting. 
That's right, after just two 

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weeks, the results were pretty 
clear, and they challenge a lot 

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of what we hear about the 
self-care culture. 

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The group that performed kind 
acts for others experienced 

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significant decreases in 
depression, anxiety and 

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loneliness compared to the 
control group. 

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That's a mental health triple 
threat. 

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As for the self kindness group, 
well they did also see 

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improvements in depression, but 
their anxiety and loneliness 

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levels levels didn't budget 
significantly compared to the 

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control group. 
Now this doesn't mean acts of 

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self kindness are bad. 
The people doing nice things for

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themselves reported feeling more
positive emotions during their 

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activities. 
But here's the kicker. 

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The people helping others felt 
more connected. 

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And that sense of connection 
turned out to be the secret 

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sauce. 
When the researchers dug deeper,

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they found that for the pro 
social group, and by pro social,

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that means doing something kind 
for others. 

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Their improvement in depression,
anxiety and loneliness were all 

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mediated by increases in social 
connection, which means that the

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explanation for how depression, 
anxiety and loneliness got 

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better was due to that sense of 
deeper social connection. 

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As for the self kindness group, 
the improvements in depression 

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came through a different route, 
increases in positive feelings. 

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So both types of kindness can 
help with depression, but 

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through different mechanisms. 
And, and we should add that this

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isn't the only study to show the
positive effects of kindness. 

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David Craig and Jennifer 
Cheevens at Ohio State 

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University published a paper a 
few years ago showing basically 

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the same thing. 
Their manipulation was slightly 

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different and they use different
comparison groups, but they 

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showed participant who engaged 
in kind acts to others for a few

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weeks show the greatest 
improvements in depression and 

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anxiety symptoms. 
One other important difference 

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with their study, though, was 
that they actually recruited 

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participants with mild 
depression and anxiety. 

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This wasn't the case for the 
UCLA study, which just sampled 

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individuals from the general 
population. 

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There are other studies besides 
this one, including one that 

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looked at kindness in the 
workplace. 

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Here it turns out that being 
kind to Co workers enhances life

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satisfaction and job 
satisfaction. 

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Like, you know, this is 
something probably all of us 

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could benefit from in the in the
workplace. 

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So this paper by now Naomi 
Eisenberger and Maria Neclario 

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isn't A1 off study. 
There have been other papers 

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that corroborate these findings.
So why is helping others so 

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powerful for our mental health? 
Well, the researchers proposed 

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several compelling explanations.
First, there's what 

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psychologists call self 
distancing. 

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When we focus on helping others,
we naturally shift our attention

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away from our own problems and 
ruminations. 

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It's like getting a mental break
from the endless loop of our own

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worries. 
Second, pro social behavior 

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inherently creates social 
connection. 

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Even during a pandemic when 
people were physically 

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distanced, acts of kindness 
brought them closer to others 

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emotionally. 
And we know for decades now from

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research that social connection 
is one of the strongest 

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predictors of mental health and 
longevity. 

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There's also something 
researchers call the warm glow 

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effect. 
You know that good feeling we 

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get after helping someone? 
But it's not just a fleeting 

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emotion. 
The study found that this effect

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was sustained and translated 
into lasting improvements in 

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mental health symptoms. 
And in that paper by Craig and 

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Cheevens, they suggested that 
doing kind acts for others 

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increases social connectivity, 
which is important, and it ties 

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into the importance of 
relationships. 

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We talked about that in our last
episode on early childhood 

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education. 
Now let's talk about what this 

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means for our self-care obsessed
culture. 

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We hear that term all the time 
and we're constantly told to 

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treat ourselves, focus on our 
own needs, prioritize self-care,

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and honestly, those aren't 
inherently bad things. 

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But the research suggests that 
it might not be the most 

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effective path to well-being. 
The researchers noted something 

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interesting about timing and 
affect. 

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Acts of self kindness felt good 
in the moment. 

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Participants reported more 
positive feelings during these 

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activities, but pro social acts,
while they might feel more 

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effortful or even stressful in 
the moment, led to more 

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sustained improvements in mental
health. 

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Right. 
Think about it this way. 

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Buying yourself something nice 
gives you a quick hit of 

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positive emotion. 
But helping a neighbor with 

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groceries or maybe doing their 
lawn or doing something good in 

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your neighborhood might feel 
like, you know, work in the 

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moment. 
Yet it creates a sense of 

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purpose, a sense of connection 
and meaning that lasts much 

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longer. 
It doesn't mean that we 

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shouldn't ever be kind to 
ourselves, of course. 

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The research just shows that 
self kindness can help with 

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depression through boosting 
positive emotion. 

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But if you're struggling with 
loneliness and anxiety, helping 

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others seems to be more 
effective. 

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So how can we apply this 
research to our daily lives? 

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The beauty of this study is that
the acts of kindness were small,

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achievable, and adaptable to 
anyone's circumstances. 

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So you don't necessarily have to
go beyond what your capacity is.

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So here are some ideas inspired 
by what participants actually 

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did. 
So for connecting with others, 

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maybe send a text just to check 
in on someone. 

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Write a genuine thank you note. 
Offer to help a neighbor with a 

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small task. 
Cook an extra portion and share 

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it. 
Listen actively when someone 

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needs to talk and during 
challenging times. 

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Maybe drop off supplies for 
someone who's sick. 

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Offer to run errands for an 
elderly neighbor. 

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Send an article, maybe a podcast
or a song. 

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Any kind of links that you think
someone might enjoy. 

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Or make time for a phone call 
with someone who's isolated. 

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You know, the key is 
intentionality. 

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These aren't random acts, 
they're deliberate choices to 

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focus outward and contribute to 
someone else's well-being. 

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Right then, and before we get 
carried away with this sort of, 

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you know, so-called helpers 
high, let's acknowledge some 

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important limitations and 
caveats with the study. 

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First of all, the study was 
conducted during COVID-19. 

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Actually, I think that Craig and
Cheevens was probably also 

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carried about about the same 
time. 

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And this is a time when many 
people were isolated and craving

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connection, right? 
This is when people were 

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arguably feeling a little bit 
more lonely and lacking social 

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connection. 
The benefits of pro social 

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behavior might have been 
amplified during this particular

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context. 
But you know, so I think there's

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there's nothing wrong with being
good. 

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You can always be good. 
You can always be kind, and it's

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always going to have a positive 
impact. 

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We just need to sort of 
recognize that this may have 

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affected some of the the 
outcomes of the study. 

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The researchers also noted that 
most of the participants lived 

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in urban areas, and the study 
was conducted entirely in the 

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United States. 
We know from an abundance of 

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research in in psychology that 
cultural factors matter, and 

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cultures that already emphasize 
interdependence and caring for 

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others, the effects might be 
different. 

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Additionally, while the study 
found that baseline mental 

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health severity really didn't 
affect the results, meaning the 

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interventions worked regardless 
of how depressed or anxious 

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someone was to start with, this 
was still a community sample, 

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not a clinical not those with 
clinical diagnosis. 

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And let's be real about 
something else. 

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The instructions for the two 
groups weren't perfectly 

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balanced. 
The self kindness group was told

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that people often neglect to do 
nice things for themselves, 

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which might have created an 
implicit sense of obligation or 

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maybe guilt that wasn't present 
in the pro social condition. 

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But also, just eyeballing the 
gap the graphs, the effects look

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pretty small. 
But that said, let's not knock a

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small effect. 
A small effect that spreads 

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across a large population can be
quite meaningful. 

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So we shouldn't just Pooh Pooh 
the results just because the 

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effects appear small. 
This research connects to 

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broader themes in psychology and
philosophy. 

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The ancient Greeks, like 
Aristotle, had a concept called 

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eudaimonia, which often 
translated as flourishing or the

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good life. 
Eudaimonia isn't about feeling 

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good in the moment, it's about 
living virtuously, or what we 

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might say meaningfully and 
contributing to something 

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greater than yourself. 
And modern positive psychology 

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has found similar patterns. 
People who engage in meaning 

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making activities and contribute
to others as well-being 

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consistently report higher life 
satisfaction than those who 

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focus primarily on hedonic 
pleasures, the immediate feel 

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good experiences. 
And Viktor Frankel, if you've 

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heard of him, he is a Holocaust 
survivor and a psychiatrist who 

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really talks about making 
meaning out of one life even in 

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tragic circumstances, based on 
his own experience, wrote that 

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happiness cannot be pursued 
directly, it must ensue from 

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engaging in meaningful action, 
and this research provides 

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empirical support for that 
insight. 

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And this brings us back to cite 
Good D-Day. 

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The idea behind this movement 
aligns perfectly with what this 

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research shows us, that engaging
in pro social behavior isn't 

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just nice for society, it's 
actually one of the best things 

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we can do for our own mental 
health. 

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So whether you're doing it just 
because or doing it because you 

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want to feel good, get get out 
and get involved on October 8th 

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and do something nice for a 
fellow human. 

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Thank you for listening. 
If this episode resonated with 

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you, visit go.umd.edu/psych Good
D-Day to learn more about the 

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science of kindness and how you 
can get involved. 

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And if you do end up 
participating on site Good Deed 

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Day, hop on our website and log 
your good deed. 

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We're keeping track of how many 
good deeds people do that day. 

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Until next time, remember, 
helping others might just be the

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easiest way to help yourself. 
Bye everyone. 

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Hi everyone. 
This is Mike with Crack in the 

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Show on Psychological Science, 
the podcast I do with Abby, Ben,

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and Joey right here at the 
University of Maryland. 

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If you like what you hear or 
have ideas for future podcasts, 

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00:13:01,120 --> 00:13:03,120
please drop us a line at Crack 
in the Show on 

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00:13:03,120 --> 00:13:05,960
psychology@gmail.com. 
That's Crack in the Show on 

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00:13:05,960 --> 00:13:10,200
psychology.onebiglongword@gmail.com.
And while I have you, I want to 

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send a big shout out to Joey 
Barnett and Jeremy Gordon for 

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producing the music. 
Thanks, guys. 

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Oh, and one more thing. 
This particular episode 

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benefited from the input of 
Anthropics AI, Large language 

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00:13:20,920 --> 00:13:21,960
model. 
CLOT. 

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Wait, wait, wait, wait, wait. 
I'm your host, Mike Doherty, and

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you're my Co host, Abby 
Nicholas. 

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And today, we're going to dive 
into the world of kindness.