Depression

Depression is a mental health condition involving depressive symptoms or depressive episodes. A person may notice it through the presence or change of these symptoms, although their specific features are not defined here.

Depression is classified as a mental health condition.

38What may help
1What to avoid

This list shows research findings, not treatments. Nothing here replaces medical care. If you have this condition, talk to a doctor.

What may help

What studies found for each option, best evidence first.

38 options:1 good evidence14 some evidence1 mixed17 not enough evidence3 not tested in people2 no benefit found

What studies foundSize of effect

PilatespracticeGood evidence it helpsSize of effect: Not known
Good human studies found a benefit, and they mostly agree. This is about what studies measured, not a cure.
All 3 studies with a clear result found a benefit.
A 2023 meta-analysis of 18 randomized controlled trials found a reduction in depression symptoms. A 2025 systematic review of 12 studies, mostly randomized controlled trials, reported improved depressive symptoms compared with inactivity and results comparable to aerobic exercise.
Open the Pilates page
DancepracticeSome evidence it helpsSize of effect: Large
Some human studies found a benefit. More research could change this.
14 of 16 studies found a benefit; 2 found none.
A network meta-analysis of 19 randomized trials ranked dance-based interventions highest for depression outcomes in patients with depression. Another analysis reported reduced depressive symptoms versus several comparison approaches, while a separate pooled analysis found non-significant effects for Dance/Movement Therapy and CBT+Dance, with credible intervals crossing zero; the findings therefore do not fully agree.
Open the Dance page
Laughter Yoga / TherapypracticeSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
5 of 6 studies found a benefit; 1 found none.
A pooled analysis of 33 randomized trials found a reduction in depression scores. A review also reported decreased depression and anxiety following laughter yoga.
Open the Laughter Yoga / Therapy page
MeditationpracticeSome evidence it helpsSize of effect: Medium
Some human studies found a benefit. More research could change this.
31 of 36 studies found a benefit; 5 found none.
Open the Meditation page
AcupuncturepracticeSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 7 studies with a clear result found a benefit.
A review pooling 15 randomized trials found improvements in HAMD and SDS scores when acupuncture was combined with antidepressants. Another pooled analysis reported improvements across depression, anxiety, sleep, and 5-HT measures.
Open the Acupuncture page
Forest Bathing (Shinrin-yoku)practiceSome evidence it helpsSize of effect: Large
Some human studies found a benefit. More research could change this.
All 30 studies with a clear result found a benefit.
Open the Forest Bathing (Shinrin-yoku) page
Gardening TherapypracticeSome evidence it helpsSize of effect: Medium
Some human studies found a benefit. More research could change this.
All 12 studies with a clear result found a benefit.
A 2022 meta-analysis of 13 studies (6 RCTs, 7 quasi-experimental) reported reduced depressive symptoms. A separate 2025 pooled analysis of randomized trials examined depression among people with depressive disorders.
Open the Gardening Therapy page
High-Intensity Interval Training (HIIT)practiceSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 4 studies with a clear result found a benefit.
A pooled analysis of randomized trials reported a reduction in depression with HIIT, but the certainty was very low. A separate review also reported improvements in depression severity across various populations.
Open the High-Intensity Interval Training (HIIT) page

Loving-Kindness Meditation (Metta)practiceSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 5 studies with a clear result found a benefit.
In a 2021 randomized trial of 184 people, Loving-Kindness Meditation improved depression ratings more than CPT at all time points.
Open the Loving-Kindness Meditation (Metta) page
QigongpracticeSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 13 studies with a clear result found a benefit.
A pooled analysis of seven randomized trials found reduced depression severity and improved response and remission rates compared with controls. A later pooled analysis also reported fewer depressive symptoms, but that result came from a single contributing trial.
Open the Qigong page
SwimmingpracticeSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 2 studies with a clear result found a benefit.
A review reported a positive effect on postpartum depression. Separately, swimming reversed depression-like behaviors in animal studies, which does not establish an effect in people.
Open the Swimming page
YogapracticeSome evidence it helpsSize of effect: Medium
Some human studies found a benefit. More research could change this.
27 of 29 studies found a benefit; 2 found none.
Open the Yoga page
FastingpracticeSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 2 studies with a clear result found a benefit.
A 2024 review reported that 2 of 3 observational studies found improvements in depression or mood with fasting at 200-800 kcal/day, while water-only fasting showed no significant improvement. A later review described the effects for depression and anxiety as varied and the evidence as preliminary.
Open the Fasting page
Hatha YogapracticeSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 16 studies with a clear result found a benefit.
A review combining analyses whose study designs were not recorded found that 14 of 23 yoga interventions improved depressive symptoms, while 3 studies found no significant change. Another review reported benefits in some trials, including remission rates of 77% versus 36% in one trial, but also found one trial with no added benefit over ACT alone.
Open the Hatha Yoga page
Red Light Therapy (Photobiomodulation)practiceSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 3 studies with a clear result found a benefit.
A review of randomized and non-randomized human studies reported improved outcomes when photobiomodulation was combined with exposure therapy, pharmacotherapy, or environmental enrichment. A separate preclinical finding involved a chronic unpredictable mild stress model, so it does not establish an effect in people with depression.
Open the Red Light Therapy (Photobiomodulation) page
BreathworkpracticeMixed resultsSize of effect: Not known
Studies disagree: some found a benefit, others found none. Do not count on it.
5 of 8 studies found a benefit; 3 found none.
Open the Breathwork page
Anusara YogapracticeNot enough evidence
Too few or too small studies to know if it works.
All 3 studies with a clear result found a benefit.
Open the Anusara Yoga page
Strength TrainingpracticeNot enough evidence
Too few or too small studies to know if it works.
5 of 7 studies found a benefit; 2 found none.
Pooled analyses whose designs were not recorded found reduced depressive symptoms with resistance or mixed exercise, and another found benefit over waitlist and usual care. The findings are not consistent: a narrative synthesis reported no change in depression or anxiety with resistance training programs.
Open the Strength Training page
Expressive WritingpracticeNot enough evidence
Too few or too small studies to know if it works.
4 of 6 studies found a benefit; 2 found none.
An exploratory analysis suggested expressive writing may help women with mild to moderate depression, but this result requires replication. A school-based trial found reduced depressive symptoms in adolescents without reported clinical diagnoses, framing the writing program as preventive rather than treatment for diagnosed depression.
Open the Expressive Writing page
Social DancingpracticeNot enough evidence
Too few or too small studies to know if it works.
All 3 studies with a clear result found a benefit.
A pooled analysis of randomized trials found a large effect on depression; people with depression were the predominant study population. Another pooled analysis found results favoring Chinese square dance over control and dance games over conventional treatment.
Open the Social Dancing page
Bedtime Wind-Down RitualpracticeNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit.
Among 982 healthy people, better sleep hygiene was correlated with lower depression scores; this cross-sectional finding does not show that bedtime rituals caused the difference.
Open the Bedtime Wind-Down Ritual page
Coherent BreathingpracticeNot enough evidence
Too few or too small studies to know if it works.
All 2 studies with a clear result found a benefit.
A randomized controlled trial in 30 people with Depression found that BDI-II scores decreased over 12 weeks in both high- and low-dose groups.
Open the Coherent Breathing page
CyclingpracticeNot enough evidence
Too few or too small studies to know if it works.
All 2 studies with a clear result found a benefit.
In a 12-week, 3-arm RCT involving 114 people, HAMD-17 scores fell in all stationary cycling groups, with greater reductions in the VR-enhanced group than in the non-VR group. Another RCT involving 20 people reported a decrease in depressive symptoms after ECC, with 65% of participants reporting symptoms at baseline and 20% afterward.
Open the Cycling page
Finnish SaunapracticeNot enough evidence
Too few or too small studies to know if it works.
All 2 studies with a clear result found a benefit.
A review of small studies reported improvements in mood, fatigue and somatic complaints among people with depression. Heat intolerance was common in the populations studied.
Open the Finnish Sauna page
Gratitude JournalpracticeNot enough evidence
Too few or too small studies to know if it works.
1 of 3 studies found a benefit; 2 found none.
The studies disagree: a 2025 quasi-experimental study found a significant reduction in the DASS-21 depression subscale, while a 2022 randomized trial found no significant group-by-time interaction.
Open the Gratitude Journal page
Ice Bath / Cold PlungepracticeNot enough evidence
Too few or too small studies to know if it works.
2 of 3 studies found a benefit; 1 found none.
A cross-sectional study found that cold-water immersion twice/week was associated with a lower depressive-symptom score, while a pilot study found a decrease in scores after 20 weeks of mindfulness combined with cold-water immersion in healthy middle-aged and older adults. These findings do not establish that cold-water immersion itself reduces depression: pooled analyses of randomized and non-randomized human studies did not support a reduction in depressive symptoms.
Open the Ice Bath / Cold Plunge page
Infrared SaunapracticeNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit.
A 2025 trial of 30 people with depression found reductions in BDI-II and high remission rates in both the WBH and sham-WBH groups. It was not designed to reliably compare the groups and did not include a CBT-only control.
Open the Infrared Sauna page
Jump Rope TrainingpracticeNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit.
A 3-week quasi-experimental study in 234 quarantined college students with mild to moderate depression (SDS 50-69) found decreased SDS scores.
Open the Jump Rope Training page
Transcendental MeditationpracticeNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit.
A 2023 quasi-experimental study in 130 participants found reduced depression-subscale scores at 3 months; the participants were described as healthy, so this does not establish an effect in people diagnosed with depression.
Open the Transcendental Meditation page
Vinyasa YogapracticeNot enough evidence
Too few or too small studies to know if it works.
All 3 studies with a clear result found a benefit.
In a 2023 quasi-experimental study, the Yoga group reported fewer depression symptoms than an assessment-only comparison. An 11-person open pilot also reported symptom decreases among patients whose depression had not responded adequately to antidepressant medication, but it had no control group.
Open the Vinyasa Yoga page
Wim Hof Method BreathingpracticeNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit.
An RCT involving 84 women with high depressive symptoms found lower CES-D symptom scores after the intervention and at 3-month follow-up.
Open the Wim Hof Method Breathing page
Yin YogapracticeNot enough evidence
Too few or too small studies to know if it works.
1 of 2 studies found a benefit; 1 found none.
A 2026 randomized trial included 120 people selected for high depression, anxiety, and stress screening scores, but participants were not given clinical diagnoses. A 2018 randomized trial found that Yin yoga alone did not significantly reduce HADS depression scores versus control; only the combined YOMI program did.
Open the Yin Yoga page
MassagepracticeNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit.
A narrative review concluded that massage therapy’s effects on alleviating depression are well documented.
Open the Massage page
Brisk WalkingpracticeNot tested in people
Only tested in animals, cells or theory. Results like these often do not carry over to people.
The one study found a benefit.
Brisk walking is described as having a moderate antidepressant effect and as being used alongside treatment for mild to moderate major depressive disorder.
Open the Brisk Walking page
CalisthenicspracticeNot tested in people
Only tested in animals, cells or theory. Results like these often do not carry over to people.
The one study found a benefit.
Regular calisthenics is described as an adjunctive treatment for mild to moderate depression and may reduce depressive symptoms through neurobiological, psychological, and social mechanisms.
Open the Calisthenics page
Indoor RowingpracticeNot tested in people
Only tested in animals, cells or theory. Results like these often do not carry over to people.
The one study found a benefit.
Expert guidance describes aerobic exercise such as rowing as having moderate-to-large antidepressant effects and being used as an adjunct to depression treatment.
Open the Indoor Rowing page
Binaural BeatspracticeNo benefit found
Studies looked for a benefit and did not find one.
The one study found no benefit.
A 2025 quasi-experimental study involving 65 participants found binaural-beat therapy was less effective in participants with depression; most outcomes showed no significant improvement in heart rate variability or blood pressure in the depressed subgroup.
Open the Binaural Beats page
Brain Games / PuzzlespracticeNo benefit found
Studies looked for a benefit and did not find one.
The one study found no benefit.
Studies did not support a benefit for depression. In a quasi-experimental study of 14 participants, people with motivational disorders showed lower engagement and moved considerably less during both activities than participants without those disorders.
Open the Brain Games / Puzzles page

Show all 38

May not suit people with this condition

Supplements and practices linked to problems for people with this condition.

PsychotherapypracticeUnclear
Severe depression with marked psychomotor retardation or high suicide risk may limit engagement; adjunctive pharmacological or somatic treatment may be needed first.
Open the Psychotherapy page

The expert view shows every study, dose protocol and source.

What may help

Interventions recorded as helping with this condition38 listed

Highest probability, strongest evidence

PracticesPilatesCertaintyHighSourceMeta-analysis
A 2023 meta-analysis of 18 randomized controlled trials found a reduction in depression symptoms. A 2025 systematic review of 12 studies, mostly randomized controlled trials, reported improved depressive symptoms compared with inactivity and results comparable to aerobic exercise.
Who was studied
Healthy people and patients
Addiction
Depression
Pms
Pregnancy
Study result
Meta-analysis of 18 RCTs showing significant reduction in depression symptoms.
Open Pilates
→

Medium probability(15)

PracticesDanceCertaintyMediumSourceMeta-analysisLarge effect
A network meta-analysis of 19 randomized trials ranked dance-based interventions highest for depression outcomes in patients with depression. Another analysis reported reduced depressive symptoms versus several comparison approaches, while a separate pooled analysis found non-significant effects for Dance/Movement Therapy and CBT+Dance, with credible intervals crossing zero; the findings therefore do not fully agree.
How big is the effect
Large effectA big difference on average. Check how strong the evidence is.
Who was studied
Healthy people and patients
Cancer
Depression
Study result
Dance-based interventions ranked as most effective for depression outcomes in patients with depression (network meta-analysis of 19 RCTs, SUCRA-based).
Open Dance
→
PracticesLaughter Yoga / TherapyCertaintyMediumSourceMeta-analysis
A pooled analysis of 33 randomized trials found a reduction in depression scores. A review also reported decreased depression and anxiety following laughter yoga.
Who was studied
Healthy people and patients
Anxiety Disorder
Cancer
Depression
Eczema
Study result
Pooled SMD reduction in depression across 33 RCTs (abstract).
Open Laughter Yoga / Therapy
→
PracticesMeditationCertaintyMediumSourceMeta-analysisModerate effect
In depression, a pooled analysis whose designs were not recorded found reduced rumination (SMD = -0.55, 95% CI = [-0.66, -0.44]); pooled randomized trials also found a short-term reduction in depression scores among postpartum women (SMD = -0.53). Results were mixed: another pooled analysis whose designs were not recorded reported an unclear estimate (ES = −0.85, 95% CI −2.11 to 0.42, p = 0.19) and substantial heterogeneity (I² = 79.8%).
How big is the effect
Moderate effectA clear difference on average.
Who was studied
Healthy people and patients
Alzheimers Disease
Anxiety Disorder
Autism Spectrum
Breast Cancer
Cancer
Depression
+3 more
Study result
MBCT significantly reduced rumination in patients with depression (SMD = -0.55, 95% CI = [-0.66, -0.44], z = 10.10, P < 0.001) across 15 studies
Open Meditation
→
PracticesAcupunctureCertaintyMediumSourceRCT
A review pooling 15 randomized trials found improvements in HAMD and SDS scores when acupuncture was combined with antidepressants. Another pooled analysis reported improvements across depression, anxiety, sleep, and 5-HT measures.
Who was studied
People with a condition
Anxiety Disorder
Depression
Dysphagia
Insomnia
Stroke
Study result
Meta-analysis of 15 RCTs showing significant improvement in HAMD, SDS, and total effective rate with acupuncture combined with antidepressants.
Open Acupuncture
→
PracticesBreathworkCertaintyMediumSourceRCT
A pooled analysis whose study designs were not recorded found a change in depression scores (g=-0.40, 95% CI [-0.58, -0.22]), with significant heterogeneity. Findings disagree: another pooled analysis found no significant effect of prāṇāyāma on depression versus passive controls or standard care.
Who was studied
Healthy people and patients
Asthma
Cancer
Copd
Covid 19
Depression
Heart Disease
+1 more
Study result
Meta-analysis of 18 RCTs: g=-0.40, 95% CI [-0.58, -0.22], p<0.0001; significant heterogeneity.
Open Breathwork
→
PracticesForest Bathing (Shinrin-yoku)CertaintyMediumSourceRCTLarge effect
Pooled analyses of randomized trials reported reduced depressive symptoms, including in people with clinically diagnosed depression; one reported SMD -1.187, and another reported g=1.36. These findings concern depressive symptoms in studied participants, not necessarily everyone experiencing low mood.
How big is the effect
Large effectA big difference on average. Check how strong the evidence is.
Who was studied
Healthy people and patients
Alzheimers Disease
Anxiety Disorder
Anxiety Generalized
Back Pain
Cancer
Cerebrovascular Disease
+14 more
Study result
Forest therapy significantly reduced depressive symptoms in patients with clinically diagnosed depression (SMD -1.187).
Open Forest Bathing (Shinrin-yoku)
→
PracticesGardening TherapyCertaintyMediumSourceRCTModerate effect
A 2022 meta-analysis of 13 studies (6 RCTs, 7 quasi-experimental) reported reduced depressive symptoms (Hedge's g = -1.785, p < 0.001). A separate 2025 pooled analysis of randomized trials examined depression among people with depressive disorders.
How big is the effect
Moderate effectA clear difference on average.
Who was studied
Healthy people and patients
Alzheimers Disease
Anxiety Disorder
Cancer
Dementia
Depression
Frailty
+5 more
Study result
Pooled effects of HT on depression, anxiety, cognition, social function and quality of life in individuals with depressive disorders across 13 RCTs; certainty very low to low.
Open Gardening Therapy
→
PracticesHigh-Intensity Interval Training (HIIT)CertaintyMediumSourceRCT
A pooled analysis of randomized trials reported a reduction in depression with HIIT, but the certainty was very low. A separate review also reported improvements in depression severity across various populations.
Who was studied
Healthy people and patients
Asthma
Cancer
Copd
Coronary Artery Disease
Depression
Diabetes Type2
+7 more
Study result
Pooled subgroup meta-analysis of 6 RCTs showed a significant depression reduction with HIIT, certainty very low.
Open High-Intensity Interval Training (HIIT)
→
PracticesLoving-Kindness Meditation (Metta)CertaintyMediumSourceRCT
In a 2021 randomized trial of 184 people, Loving-Kindness Meditation improved depression ratings more than CPT at all time points.
Who was studied
Healthy people and patients
Depression
Ptsd
Study result
Discussion cites LKM efficacy in reducing negative affect and depression ratings in MDD, but this is not from the included studies.
Open Loving-Kindness Meditation (Metta)
→
PracticesQigongCertaintyMediumSourceRCT
A pooled analysis of seven randomized trials found reduced depression severity and improved response and remission rates compared with controls. A later pooled analysis also reported fewer depressive symptoms, but that result came from a single contributing trial.
Who was studied
Healthy people and patients
Anxiety Disorder
Atrial Fibrillation
Breast Cancer
Burnout
Cancer
Cardiovascular Disease
+17 more
Study result
Meta-analysis of 7 RCTs showing significant reduction in depression severity and improved response/remission rates compared to controls.
Open Qigong
→
PracticesSwimmingCertaintyMediumSourceRCT
A review reported a positive effect on postpartum depression. Separately, swimming reversed depression-like behaviors in animal studies, which does not establish an effect in people.
Study result
Systematic review findings indicate positive effect on postpartum depression.
Open Swimming
→
PracticesYogaCertaintyMediumSourceRCTModerate effect
A pooled analysis of randomized trials reported reduced depression with Yoga, and another review reported a moderate effect (SMD −0.52; 95% CI −0.62 to −0.41). However, a pooled analysis whose study designs were not recorded found the Yoga-versus-control result was not significant (SMD -0.17, 95% CrI -1.38 to 1.32); the studies therefore do not agree.
How big is the effect
Moderate effectA clear difference on average.
Who was studied
Healthy people and patients
ADHD
Anxiety Disorder
Anxiety Generalized
Arthritis
Back Pain
Bipolar Disorder
+21 more
Study result
Pooled analysis of 21 RCTs showing significant reduction in depression with yoga
Open Yoga
→
PracticesFastingCertaintyMediumSourceClinical
A 2024 review reported that 2 of 3 observational studies found improvements in depression or mood with fasting at 200-800 kcal/day, while water-only fasting showed no significant improvement. A later review described the effects for depression and anxiety as varied and the evidence as preliminary.
Who was studied
People with a condition
Study result
2 of 3 observational studies showed significant improvement in depression/mood outcomes with fasting (200-800 kcal/day); water-only fasting showed no significant improvement
Open Fasting
→
PracticesHatha YogaCertaintyMediumSourceClinical
A review combining analyses whose study designs were not recorded found that 14 of 23 yoga interventions improved depressive symptoms, while 3 studies found no significant change. Another review reported benefits in some trials, including remission rates of 77% versus 36% in one trial, but also found one trial with no added benefit over ACT alone.
Who was studied
People with a condition
Addiction Drugs
Anxiety Generalized
Atrial Fibrillation
Autoimmune Disease
Back Pain
Breast Cancer
+8 more
Study result
14 of 23 yoga interventions showed significant benefit for depressive symptoms across diverse populations; 3 studies showed no significant change
Open Hatha Yoga
→
PracticesRed Light Therapy (Photobiomodulation)CertaintyMediumSourceClinical
A review of randomized and non-randomized human studies reported improved outcomes when photobiomodulation was combined with exposure therapy, pharmacotherapy, or environmental enrichment. A separate preclinical finding involved a chronic unpredictable mild stress model, so it does not establish an effect in people with depression.
Who was studied
People with a condition
Als
Alzheimers Disease
Anxiety Disorder
Cancer
Carpal Tunnel
Depression
+7 more
Study result
Clinical trials and animal studies showing PBM combined with exposure therapy, pharmacotherapy, or environmental enrichment improved outcomes
Open Red Light Therapy (Photobiomodulation)
→

Low probability(20)

PracticesAnusara YogaCertaintyLowSourceMeta-analysisLarge effect
Pooled analyses whose study designs were not recorded reported lower depression severity, with estimates ranging from SMD=-1.53, 95% CI [-1.96, -1.10], p<0.00001, to SMD=-0.43 versus passive control. The latter analysis also reported higher remission rates versus passive and active controls, with effects on severity and remission in its MDD subgroup.
How big is the effect
Large effectA big difference on average. Check how strong the evidence is.
Who was studied
People with a condition
Breast Cancer
Depression
Postpartum Depression
Study result
Meta-analysis of 22 RCTs, 2,216 patients, SMD=-1.53, 95% CI [-1.96, -1.10], p<0.00001
Open Anusara Yoga
→
PracticesStrength TrainingCertaintyLowSourceMeta-analysisLarge effect
Pooled analyses whose designs were not recorded found reduced depressive symptoms with resistance or mixed exercise (SMD -0.89, 95% CI -1.36 to -0.42), and another found benefit over waitlist and usual care. The findings are not consistent: a narrative synthesis reported no change in depression or anxiety with resistance training programs.
How big is the effect
Large effectA big difference on average. Check how strong the evidence is.
Who was studied
Healthy people and patients
Study result
Meta-analysis of RCTs showing significant reduction in depressive symptoms with resistance/mixed exercise (SMD -0.89, 95% CI -1.36 to -0.42).
Open Strength Training
→
PracticesExpressive WritingCertaintyLowSourceRCT
An exploratory analysis suggested expressive writing may help women with mild to moderate depression, but this result requires replication. A school-based trial found reduced depressive symptoms in adolescents without reported clinical diagnoses, framing the writing program as preventive rather than treatment for diagnosed depression.
Who was studied
Healthy people and patients
Anxiety Disorder
Depression
Study result
Exploratory moderator analyses suggested expressive writing may be more effective in women with mild to moderate depression, but this requires replication.
Open Expressive Writing
→
PracticesSocial DancingCertaintyLowSourceRCT
A pooled analysis of randomized trials found a large effect on depression (SMD = −1.11, p < 0.001); people with depression were the predominant study population. Another pooled analysis found results favoring Chinese square dance over control and dance games over conventional treatment.
Who was studied
Healthy people and patients
Breast Cancer
Depression
Mild Cognitive Impairment
Parkinsons Disease
Study result
Predominant study population; overall pooled effect significant (SMD = −1.11, p < 0.001).
Open Social Dancing
→
PracticesBedtime Wind-Down RitualCertaintyLowSourceClinical
Among 982 healthy people, better sleep hygiene was correlated with lower depression scores (r = -0.295, p < 0.001); this cross-sectional finding does not show that bedtime rituals caused the difference.
Who was studied
Healthy people
Study result
Cross-sectional association: better sleep hygiene (higher ASHS total) was significantly correlated with lower DASS-21 depression scores, r = -0.295, p < 0.001.
Open Bedtime Wind-Down Ritual
→
PracticesCoherent BreathingCertaintyLowSourceClinical
A randomized controlled trial in 30 people with Depression found that BDI-II scores decreased over 12 weeks in both high- and low-dose groups.
Who was studied
People with a condition
Depression
Study result
RCT showing significant reduction in BDI-II scores in both high- and low-dose groups over 12 weeks.
Open Coherent Breathing
→
PracticesCyclingCertaintyLowSourceClinical
In a 12-week, 3-arm RCT involving 114 people, HAMD-17 scores fell in all stationary cycling groups, with greater reductions in the VR-enhanced group than in the non-VR group. Another RCT involving 20 people reported a decrease in depressive symptoms after ECC, with 65% of participants reporting symptoms at baseline and 20% afterward.
Who was studied
People with a condition
Study result
12-week 3-arm RCT (n=114) demonstrated significant HAMD-17 reductions in all stationary cycling groups; VR-enhanced cycling produced significantly greater reductions than non-VR cycling.
Open Cycling
→
PracticesFinnish SaunaCertaintyLowSourceClinical
A review of small studies reported improvements in mood, fatigue and somatic complaints among people with depression. Heat intolerance was common in the populations studied.
Who was studied
Healthy people and patients
Allergic Rhinitis
Ankylosing Spondylitis
Chronic Fatigue Syndrome
Common Cold
Copd
Depression
+4 more
Study result
Small studies (Masuda 2005, Soejima 2015, Amano 2015) improved mood, fatigue and somatic complaints; heat intolerance common.
Open Finnish Sauna
→
PracticesGratitude JournalCertaintyLowSourceClinical
The studies disagree: a 2025 quasi-experimental study found a significant reduction in the DASS-21 depression subscale (p<0.001), while a 2022 randomized trial found no significant group-by-time interaction (p=0.098).
Who was studied
People with a condition
Study result
Significant reduction in DASS-21 depression subscale (p<0.001)
Open Gratitude Journal
→
PracticesIce Bath / Cold PlungeCertaintyLowSourceClinical
A cross-sectional study found that cold-water immersion twice/week was associated with a lower depressive-symptom score, while a pilot study found a decrease in scores after 20 weeks of mindfulness combined with cold-water immersion in healthy middle-aged and older adults. These findings do not establish that cold-water immersion itself reduces depression: pooled analyses of randomized and non-randomized human studies did not support a reduction in depressive symptoms.
Who was studied
Healthy people and patients
Depression
Multiple Sclerosis
Rheumatoid Arthritis
Study result
Cross-sectional association: CWI twice/week associated with lower GHQ-28 depressive symptoms score (B=-1.019, p=0.021); authors speculate CWI could be an adjunctive therapy for depression, but causality is not established.
Open Ice Bath / Cold Plunge
→
PracticesInfrared SaunaCertaintyLowSourceClinical
A 2025 trial of 30 people with depression found reductions in BDI-II and high remission rates in both the WBH and sham-WBH groups. It was not designed to reliably compare the groups and did not include a CBT-only control.
Who was studied
People with a condition
Depression
Study result
Both WBH and sham WBH arms showed significant reductions in BDI-II and high rates of remission, but the study was not powered for between-arm comparisons and lacked a CBT-only control.
Open Infrared Sauna
→
PracticesJump Rope TrainingCertaintyLowSourceClinical
A 3-week quasi-experimental study in 234 quarantined college students with mild to moderate depression (SDS 50-69) found decreased SDS scores.
Who was studied
People with a condition
Study result
Rope skipping significantly decreased SDS scores in quarantined college students with mild to moderate depression (SDS 50-69) over 3 weeks.
Open Jump Rope Training
→
PracticesTranscendental MeditationCertaintyLowSourceClinical
A 2023 quasi-experimental study in 130 participants found reduced depression-subscale scores at 3 months; the participants were described as healthy, so this does not establish an effect in people diagnosed with depression.
Who was studied
Healthy people
Study result
Significant reduction in BSI-18 Depression subscale at 3 months in TM group compared to control.
Open Transcendental Meditation
→
PracticesVinyasa YogaCertaintyLowSourceClinical
In a 2023 quasi-experimental study, the Yoga group reported fewer depression symptoms than an assessment-only comparison (B = -1.54, p = 0.008). An 11-person open pilot also reported symptom decreases among patients whose depression had not responded adequately to antidepressant medication, but it had no control group.
Who was studied
People with a condition
Depression
Study result
Yoga group reported less depression symptoms than assessment-only comparison (B = -1.54, p = 0.008).
Open Vinyasa Yoga
→
PracticesWim Hof Method BreathingCertaintyLowSourceClinical
An RCT involving 84 women with high depressive symptoms found lower CES-D symptom scores after the intervention and at 3-month follow-up.
Who was studied
People with a condition
Depression
Study result
RCT showing significant reductions in depressive symptoms (CES-D) post-intervention and at 3-month follow-up in women with high depressive symptoms
Open Wim Hof Method Breathing
→
PracticesYin YogaCertaintyLowSourceClinical
A 2026 randomized trial included 120 people selected for high depression, anxiety, and stress screening scores, but participants were not given clinical diagnoses. A 2018 randomized trial found that Yin yoga alone did not significantly reduce HADS depression scores versus control; only the combined YOMI program did.
Who was studied
People with a condition
Anxiety Disorder
Depression
Study result
Participants were selected for high depression, anxiety and stress scores on screening instruments (RADS ≥77, BAI ≥16, PSS ≥28); no clinical diagnoses were made.
Open Yin Yoga
→
PracticesMassageCertaintyLowSourceReview
A narrative review concluded that massage therapy’s effects on alleviating depression are well documented.
Who was studied
People with a condition
Study result
Narrative review concludes massage therapy effects on alleviating depression are well documented.
Open Massage
→
PracticesBrisk WalkingCertaintyLowSourceTheoretical
Brisk walking is described as having a moderate antidepressant effect and as being used alongside treatment for mild to moderate major depressive disorder.
Study result
Brisk walking has a moderate antidepressant effect and is used as an adjunctive treatment for mild to moderate major depressive disorder.
Open Brisk Walking
→
PracticesCalisthenicsCertaintyLowSourceTheoretical
Regular calisthenics is described as an adjunctive treatment for mild to moderate depression and may reduce depressive symptoms through neurobiological, psychological, and social mechanisms.
Study result
Regular calisthenics can reduce depressive symptoms through neurobiological, psychological, and social mechanisms, and is used as an adjunctive treatment for mild to moderate depression.
Open Calisthenics
→
PracticesIndoor RowingCertaintyLowSourceTheoretical
Expert guidance describes aerobic exercise such as rowing as having moderate-to-large antidepressant effects and being used as an adjunct to depression treatment.
Study result
Aerobic exercise like rowing has moderate-to-large antidepressant effects and is used as an adjunct treatment for depression.
Open Indoor Rowing
→

Very low probability(2)

PracticesBinaural BeatsCertaintyVery lowSourceClinical
A 2025 quasi-experimental study involving 65 participants found binaural-beat therapy was less effective in participants with depression; most outcomes showed no significant improvement in heart rate variability or blood pressure in the depressed subgroup.
Who was studied
Healthy people
Depression
Open Binaural Beats
→
PracticesBrain Games / PuzzlesCertaintyVery lowSourceClinical
Studies did not support a benefit for depression. In a quasi-experimental study of 14 participants, people with motivational disorders showed lower engagement and moved considerably less during both activities than participants without those disorders.
Who was studied
People with a condition
Dementia
Open Brain Games / Puzzles
→

What to avoid

Interventions recorded as making it worse1 listed

Highest probability

PracticesPsychotherapyCertaintyLowSourceReference knowledge
Severe depression with marked psychomotor retardation or high suicide risk may limit engagement; adjunctive pharmacological or somatic treatment may be needed first.
Rationale
Severe depression with marked psychomotor retardation or high suicide risk may limit engagement and require adjunctive pharmacological or somatic treatment first.
Open Psychotherapy
→

How to read the evidence

Evidence tier — overall strength of the evidence for the whole compound

StrongWell established — backed by strong, consistent human research.
ModerateSome genuine support, but mostly from small or lower-quality studies. Promising, not proven.
PreliminaryEarly-stage evidence — a promising hypothesis, not an established effect yet.
LimitedVery limited evidence — treat this as a hypothesis, not proof.
InsufficientNot enough good evidence to draw conclusions yet.

Certainty — how sure we can be that the effect is real

Very highVery sure — strong, consistent evidence
HighFairly sure — consistent evidence from good studies
MediumModerately sure — new studies could change this
LowNot sure — little or mixed evidence
Very lowVery unsure — almost no usable evidence

Source — where the data comes from

Meta-analysisPooled analysis of many trials — the strongest evidence
RCTRandomized controlled trial — a strong human study design
ClinicalA human clinical study
Reference knowledgeFrom general health-science or pharmacology references, not a study of this exact claim
Animal researchStudied in animals, not humans
Community reportsAggregated user reports — anecdotal signal, not evidence
TheoreticalMechanism-based reasoning, not yet tested

Study grade — quality of each underlying study (A best, D weakest)

AHigh-quality — strong, consistent human trials
BGood — solid evidence with some limitations
CModerate — limited, small, or mixed-quality studies
DWeak — preliminary, indirect, or animal-only

Confidence — how strongly the sources back a finding

A 0–100 score from study quality and agreement

Most supplement evidence is graded C–D. Read it as preliminary signal, not proof.

Full write-up

What is it

Depression is the condition being assessed, not the name of a particular intervention. Research discussed for it includes approaches such as Cycling, St. John's Wort, Acetyl-L-Carnitine (ALCAR), and Curcumin; their evidence is presented separately.

Evidence-backed options

Evidence for options associated with depression spans clinical studies in people, reviews, and animal research, so applicability varies. Human research includes people with clinical depression, mixed health status, or depression occurring with chronic disease; findings from animal research should not be treated as evidence of benefit in people. The most limited evidence includes caffeine, CBD (Cannabidiol), and Chlorella, which are represented by animal research, while Astaxanthin and Berberine are supported by reviews rather than direct clinical findings here.

The time periods studied are not uniform. Cycling was evaluated over 12 weeks, and Lavender Extract showed a difference from placebo after 8 weeks’ treatment. For Omega-3, the reported beneficial pattern involved EPA ≥60% at a dosage of ≤1 g/d. Other options were examined as standalone treatments, alongside antidepressant or nutraceutical therapy, or as adjunctive approaches, so results may not apply equally across treatment settings. The available findings do not establish a common onset time for symptom changes, and most options do not have a clearly reported duration or time to response in the information provided.

St. John's Wort is described in relation to mild-to-moderate depressive episodes, while several other options have evidence of varying strength and scope. No conflicting evidence is identified for the listed options, but the differences in study type, population, treatment setting, and duration mean that the findings should not be interpreted as interchangeable. Depression is a medical condition, and these educational findings are not a substitute for discussion with a clinician.