psyche

Antidepressant Effect

See the antidepressant effect in a focused psyche context, with concise information designed for quick understanding.

52Practices

These are research findings, not promises. Most options have little evidence, and results differ from person to person.

What may help

What studies found for each option, best evidence first.

52 options:10 some evidence14 mixed23 not enough evidence1 personal stories only4 no benefit found

What studies foundSize of effect

Acceptance and Commitment Therapy (ACT)practiceSome evidence it helpsSize of effect: Small
Some human studies found a benefit. More research could change this.
67 of 77 studies found a benefit; 10 found none. Strongest study: a pooled analysis of several trials.
A pooled analysis of randomized trials found better depression outcomes with online ACT than with waitlist controls at post-treatment among 10,730 people in its depression analysis. A separate pooled analysis whose designs were not recorded found a small immediate posttest reduction in depressive symptoms.
Open the Acceptance and Commitment Therapy (ACT) page
PsychotherapypracticeSome evidence it helpsSize of effect: Small
Some human studies found a benefit. More research could change this.
46 of 52 studies found a benefit; 6 found none. Strongest study: a pooled analysis of several trials.
A pooled analysis of randomized trials found STPP effective compared with control conditions and antidepressant medication among 4,155 people in its antidepressant-effect analysis. Another pooled analysis whose study designs were not recorded found that psychological interventions reduced depression compared with controls among 2,037 people in its depression analysis.
Open the Psychotherapy page
Strength TrainingpracticeSome evidence it helpsSize of effect: Large
Some human studies found a benefit. More research could change this.
5 of 6 studies found a benefit; 1 found none. Strongest study: a pooled analysis of several trials.
A pooled analysis whose study designs were not recorded found that resistance or mixed exercise favoured the intervention for depressive symptoms. A review also reported improved depressive symptoms in two LIRE studies, assessed with BDI-FS or HADS.
Open the Strength Training page
MassagepracticeSome 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. Strongest study: a pooled analysis of several trials.
Open the Massage page
Forest Bathing (Shinrin-yoku)practiceSome evidence it helpsSize of effect: Large
Some human studies found a benefit. More research could change this.
41 of 44 studies found a benefit; 3 found none. Strongest study: a pooled analysis of several trials.
A meta-analysis of randomized trials found reduced depressive-symptom scores among 2,169 people in its analysis; lower scores on the scales used indicate improvement. Another pooled analysis of randomized trials found an overall effect size of 1.36 among 332 people in its analysis.
Open the Forest Bathing (Shinrin-yoku) page
Gardening TherapypracticeSome 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. Strongest study: a pooled analysis of several trials.
A 2024 meta-analysis pooling randomized trials involving 603 people reported improvement in depression. The studies included people with varied health conditions, so the result does not describe one specific population.
Open the Gardening Therapy page
Social DancingpracticeSome evidence it helpsSize of effect: Large
Some human studies found a benefit. More research could change this.
All 6 studies with a clear result found a benefit. Strongest study: a pooled analysis of several trials.
A meta-analysis of randomized trials found reduced depressive symptoms with dance interventions. The studies used several different depression scales, including the BDI, GDS, HADS, HAMD, CES-D, and PHQ-9.
Open the Social Dancing page
SwimmingpracticeSome 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. Strongest study: a randomized controlled trial.
A review of participants aged 12 to 25 described reductions in depressive symptoms alongside reductions in stress and anxiety. In a randomized trial of 113 people, depression scores were lower at 6 mo and 12 mo, but the overall group × time interaction was not significant.
Open the Swimming page

Wim Hof Method BreathingpracticeSome 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. Strongest study: a randomized controlled trial.
A pooled analysis of randomized and non-randomized human studies found depressive symptoms decreased over an 8-week training programme among 13 people in its depressive-symptom analysis. In a 2024 randomized trial of 84 participants, depressive symptoms were less likely to be reported after the intervention and at the 3-month follow-up in both conditions; the reduction at post-intervention was 20.13%.
Open the Wim Hof Method Breathing page
Jump Rope TrainingpracticeSome 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. Strongest study: a randomized controlled trial.
Open the Jump Rope Training page
Mindfulness MeditationpracticeMixed resultsSize of effect: Small
Studies disagree: some found a benefit, others found none. Do not count on it.
85 of 92 studies found a benefit; 7 found none. Strongest study: a pooled analysis of several trials.
A pooled analysis of randomized trials found a small reduction in depressive symptoms among 2,534 people, while another pooled analysis whose designs were not recorded reported a larger reduction among 3,440 people. Results are not uniform: a pooled analysis of randomized and non-randomized human studies reported an effect whose confidence interval included no effect.
Open the Mindfulness Meditation page
MeditationpracticeMixed resultsSize of effect: Medium
Studies disagree: some found a benefit, others found none. Do not count on it.
71 of 80 studies found a benefit; 9 found none. Strongest study: a pooled analysis of several trials.
Open the Meditation page
QigongpracticeMixed resultsSize of effect: Small
Studies disagree: some found a benefit, others found none. Do not count on it.
45 of 52 studies found a benefit; 7 found none. Strongest study: a pooled analysis of several trials.
A 2026 meta-analysis of randomized trials found that Tai Chi improved Hamilton Depression Rating Scale scores by 5.19 points among 3,743 people in its analysis, and a 2020 meta-analysis found reduced depressive symptoms among 462 people. However, another 2026 meta-analysis of randomized trials found no clear overall effect on depressive symptoms, so the reviews disagree.
Open the Qigong page
Tai ChipracticeMixed resultsSize of effect: Medium
Studies disagree: some found a benefit, others found none. Do not count on it.
28 of 34 studies found a benefit; 6 found none. Strongest study: a pooled analysis of several trials.
Pooled analyses of randomized trials reported reductions in depressive-symptom scores, including an SMD of -0.41 (95% CrI: -0.50 to -0.33) in 2025 and an SMD of -0.79 among 3,275 people in an outcome analysis in 2026; lower scores on the latter scale indicate improvement. Findings varied across comparisons, so improvement should not be assumed for every population or comparator.
Open the Tai Chi page
CardiopracticeMixed resultsSize of effect: Small
Studies disagree: some found a benefit, others found none. Do not count on it.
26 of 33 studies found a benefit; 7 found none. Strongest study: a pooled analysis of several trials.
Pooled analyses whose designs were not recorded found reduced depressive symptoms in antenatal depression and in people with chronic illness and comorbid depression. However, a pooled analysis of randomized trials found no statistically significant effect on depression, so results differ between analyses.
Open the Cardio page
PilatespracticeMixed resultsSize of effect: Medium
Studies disagree: some found a benefit, others found none. Do not count on it.
23 of 30 studies found a benefit; 7 found none. Strongest study: a pooled analysis of several trials.
A pooled analysis of randomized trials found reduced depression symptom severity among 827 people. Findings are mixed, however: another pooled analysis reported that results for depression were mixed.
Open the Pilates page
DancepracticeMixed resultsSize of effect: Medium
Studies disagree: some found a benefit, others found none. Do not count on it.
25 of 29 studies found a benefit; 4 found none. Strongest study: a pooled analysis of several trials.
A pooled analysis of randomized trials found a small reduction in depression scores among 1,174 people in its depression analysis. Results differ: another pooled analysis of randomized trials found that no intervention for depression reached statistical significance.
Open the Dance page
Laughter Yoga / TherapypracticeMixed resultsSize of effect: Large
Studies disagree: some found a benefit, others found none. Do not count on it.
13 of 16 studies found a benefit; 3 found none. Strongest study: a pooled analysis of several trials.
A meta-analysis of randomized trials found reduced depression, including studies in people with cancer, depression, and other conditions. However, another review judged the evidence on depressive symptoms to be very low certainty.
Open the Laughter Yoga / Therapy page
High-Intensity Interval Training (HIIT)practiceMixed resultsSize of effect: Small
Studies disagree: some found a benefit, others found none. Do not count on it.
10 of 13 studies found a benefit; 3 found none. Strongest study: a pooled analysis of several trials.
A pooled analysis of randomized trials found a greater reduction in depressive symptoms with interventions lasting less than 6 weeks than with those lasting more than 6 weeks. Findings disagree: a separate pooled analysis involving 1,401 people did not find significant effects on depressive symptoms, anxiety, or psychological wellbeing.
Open the High-Intensity Interval Training (HIIT) page
YogapracticeMixed resultsSize of effect: Medium
Studies disagree: some found a benefit, others found none. Do not count on it.
58 of 73 studies found a benefit; 15 found none. Strongest study: a pooled analysis of several trials.
A 2025 pooled analysis of randomized trials found reduced depressive symptoms among 3,608 people in its analysis. Studies disagree: a 2026 pooled analysis of randomized and non-randomized human studies found no statistically significant difference between groups among 220 people in its depression analysis.
Open the Yoga page
Hatha YogapracticeMixed resultsSize of effect: Medium
Studies disagree: some found a benefit, others found none. Do not count on it.
30 of 46 studies found a benefit; 16 found none. Strongest study: a pooled analysis of several trials.
A meta-analysis found a moderate reduction in depression compared with psychoeducation controls, but its pooled analyses had study designs not recorded. Evidence conflicts: a meta-analysis of randomized trials involving 777 people in its depression analysis found no improvement in the outcomes of interest for Hatha, Iyengar, or their combination.
Open the Hatha Yoga page
AcupuncturepracticeMixed resultsSize of effect: Small
Studies disagree: some found a benefit, others found none. Do not count on it.
19 of 22 studies found a benefit; 3 found none. Strongest study: a pooled analysis of several trials.
In a pooled analysis of randomized trials, adding acupuncture to antidepressants lowered depression scores by 1.43 points among 649 people. Findings varied by comparison: a review of 320 people found little to no difference in anxiety and depression symptoms between acupuncture and sham acupuncture.
Open the Acupuncture page
BreathworkpracticeMixed resultsSize of effect: Not known
Studies disagree: some found a benefit, others found none. Do not count on it.
17 of 22 studies found a benefit; 5 found none. Strongest study: a pooled analysis of several trials.
Pooled analyses whose designs were not recorded found lower depressive symptom scores (g = −0.40); a separate review reported lower post-test scores after yogic breathing in an analysis of 40 people. A pooled analysis of randomized trials did not find an effect on anxiety and depression, so results are not consistent.
Open the Breathwork page
Ice Bath / Cold PlungepracticeMixed resultsSize of effect: Small
Studies disagree: some found a benefit, others found none. Do not count on it.
5 of 6 studies found a benefit; 1 found none. Strongest study: a randomized controlled trial.
An RCT involving 76 people found that depression scores had decreased by the fourth week compared with the pre-test and control group. A pooled analysis involving 457 people estimated a small-to-moderate reduction associated with cold-water exposure, but its
Open the Ice Bath / Cold Plunge page
Expressive WritingpracticeNot enough evidence
Too few or too small studies to know if it works.
14 of 22 studies found a benefit; 8 found none. Strongest study: a pooled analysis of several trials.
A meta-analysis of randomized trials found lower depression scores at follow-up, an effect classified as large. Another meta-analysis pooling randomized and non-randomized human studies also reported improved depression scores.
Open the Expressive Writing page
Loving-Kindness Meditation (Metta)practiceNot enough evidence
Too few or too small studies to know if it works.
8 of 10 studies found a benefit; 2 found none. Strongest study: a randomized controlled trial.
Open the Loving-Kindness Meditation (Metta) page
Yoga NidrapracticeNot enough evidence
Too few or too small studies to know if it works.
8 of 9 studies found a benefit; 1 found none. Strongest study: a pooled analysis of several trials.
Open the Yoga Nidra page
Gratitude JournalpracticeNot enough evidence
Too few or too small studies to know if it works.
7 of 9 studies found a benefit; 2 found none. Strongest study: a randomized controlled trial.
Pooled analyses whose study designs were not recorded found lower depressive symptoms at follow-up among 102 people in this outcome's analysis. In a randomized trial, the PHQ-9 score decreased by −1.78 points at 4 weeks; the findings disagree.
Open the Gratitude Journal page
Transcendental MeditationpracticeNot enough evidence
Too few or too small studies to know if it works.
4 of 7 studies found a benefit; 3 found none. Strongest study: a randomized controlled trial.
A randomized trial of 10 participants reported less depression, while a quasi-experimental study of 130 reported a 50% improvement in depression symptoms at 3-months. In contrast, an RCT of 80 found a larger but nonsignificant decrease in PHQ-9 scores with Transcendental Meditation than with the control group.
Open the Transcendental Meditation page
TENS / EMS TherapypracticeNot enough evidence
Too few or too small studies to know if it works.
3 of 6 studies found a benefit; 3 found none. Strongest study: a randomized controlled trial.
In one randomized trial of 384 people, the PHQ-8 group difference was -1.3 points; a decrease on this scale indicates improvement. Findings conflict: a separate review reported that in the one between-group comparison it identified, pharmacological treatment had greater effects than TENS.
Open the TENS / EMS Therapy page
Hot YogapracticeNot enough evidence
Too few or too small studies to know if it works.
4 of 5 studies found a benefit; 1 found none. Strongest study: a randomized controlled trial.
In an RCT involving 53 people, response rates were 61.1% with Hot Yoga and 6.7% with a waitlist. However, a pooled analysis of randomized and non-randomized human studies involving 53 people in its depressive-symptom analysis found Hot Yoga no better than traditional aerobic exercise for attenuating depressive symptoms.
Open the Hot Yoga page
Vinyasa YogapracticeNot enough evidence
Too few or too small studies to know if it works.
All 5 studies with a clear result found a benefit. Strongest study: a non-randomized trial.
In a 2023 quasi-experimental study of 277 people, depression symptoms were lower than in the comparison condition. A separate study found lower reported depression after the intervention among female patients with Breast Cancer.
Open the Vinyasa Yoga page
Swedish (Classic) MassagepracticeNot enough evidence
Too few or too small studies to know if it works.
3 of 5 studies found a benefit; 2 found none. Strongest study: a randomized controlled trial.
A randomized trial involving 54 people found depression severity scores decreased with massage beginning at week 4 and continuing at weeks 6 and 8, compared with no intervention and/or touch. Results were not consistent: a 2015 trial involving 51 people found depression scores remained stable throughout the trial.
Open the Swedish (Classic) Massage page
Binaural BeatspracticeNot enough evidence
Too few or too small studies to know if it works.
3 of 4 studies found a benefit; 1 found none. Strongest study: a randomized controlled trial.
In a randomized trial involving 24 people with tinnitus, depression and anxiety scores fell in both groups alongside reduced tinnitus handicap scores. A quasi-experimental study of 60 people also reported reductions in depression and stress scores in groups receiving Binaural Beats stimulation; these findings concern score changes in people with tinnitus, rather than depression alone.
Open the Binaural Beats page
Brain Games / PuzzlespracticeNot enough evidence
Too few or too small studies to know if it works.
2 of 3 studies found a benefit; 1 found none. Strongest study: a randomized controlled trial.
In a randomized trial of 79 participants, the 15-item GDS score in the ACT group fell from 8.20 (0.22) to 5.00 (0.66). A separate trial of 14 participants also reported a greater reduction in depressive symptoms in one game condition than another (-26.19%).
Open the Brain Games / Puzzles page
Red Light Therapy (Photobiomodulation)practiceNot enough evidence
Too few or too small studies to know if it works.
3 of 7 studies found a benefit; 4 found none. Strongest study: a randomized controlled trial.
Open the Red Light Therapy (Photobiomodulation) page
Alternate Nostril Breathing (Nadi Shodhana)practiceNot enough evidence
Too few or too small studies to know if it works.
All 2 studies with a clear result found a benefit. Strongest study: a randomized controlled trial.
A 2025 randomized trial of 86 people with Parkinson's disease reported decreases in depression, anxiety, stress, and negative affect in the test group compared with the control group. In a separate trial of 60 participants with glaucoma and hypertension, measurements on the Hospital Anxiety and Depression Scale improved in the breathing exercise group only.
Open the Alternate Nostril Breathing (Nadi Shodhana) page
Finnish SaunapracticeNot enough evidence
Too few or too small studies to know if it works.
2 of 3 studies found a benefit; 1 found none. Strongest study: a non-randomized trial.
A quasi-experimental study of 45 people found improvement on the depression-dejection mood scale after sauna bathing. Findings differ: a randomized trial of 37 people found no improvement in depression compared with control.
Open the Finnish Sauna page
Yin YogapracticeNot enough evidence
Too few or too small studies to know if it works.
All 2 studies with a clear result found a benefit. Strongest study: a randomized controlled trial.
In a randomized trial of 120 people, scores on a depression symptom scale fell from 93.30 at baseline to 45.30 at T2 in the intervention group, compared with 91.51 to 87.35 in controls. Lower scores indicate fewer depressive symptoms.
Open the Yin Yoga page
Infrared SaunapracticeNot enough evidence
Too few or too small studies to know if it works.
1 of 2 studies found a benefit; 1 found none. Strongest study: a randomized controlled trial.
A 2025 randomized trial involving 30 people with major depressive disorder reported an average 19.07-point decrease in Beck Depression Inventory-II scores in the WBH arm.
Open the Infrared Sauna page
Focused Attention MeditationpracticeNot enough evidence
Too few or too small studies to know if it works.
All 2 studies with a clear result found a benefit. Strongest study: a randomized controlled trial.
A 2020 trial involving people with Traumatic Brain Injury found an improvement on the BDI following meditation.
Open the Focused Attention Meditation page
Brisk WalkingpracticeNot enough evidence
Too few or too small studies to know if it works.
2 of 3 studies found a benefit; 1 found none. Strongest study: a randomized controlled trial.
A 2015 trial found depression improved more over time in the exercise group than with usual care. However, a separate 2015 trial found no between-group difference in depression at 3 or 12 months, so results differ across studies; a 2025 trial also found changes that did not reach a minimal clinically important difference.
Open the Brisk Walking page
Coherent BreathingpracticeNot enough evidence
Too few or too small studies to know if it works.
2 of 3 studies found a benefit; 1 found none. Strongest study: a randomized controlled trial.
Open the Coherent Breathing page
Cupping TherapypracticeNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit. Strongest study: a systematic review of studies.
Open the Cupping Therapy page
Thai MassagepracticeNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit. Strongest study: a randomized controlled trial.
In a randomized trial of 48 people with Major Depressive Disorder, the treatment group had lower HAM-D scores than the control group. This finding concerns people with the diagnosed condition, not a general population.
Open the Thai Massage page
Pursed-Lip BreathingpracticeNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit. Strongest study: a non-randomized trial.
In a quasi-experimental study of 39 people with COVID-19, the experimental group had greater reductions in HADS scores from admission to discharge than the control group.
Open the Pursed-Lip Breathing page
FastingpracticeNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit. Strongest study: a narrative review.
A narrative review reported mean reductions of 2.1 and 2.3 points in HADS-A and HADS-D, respectively, alongside reduced anxiety and depressive symptoms. Human evidence was not reported for this effect.
Open the Fasting page
CyclingpracticeOnly personal stories
Only people's own stories online. No study has tested it.
Based on one study.
Open the Cycling page
Hot BathpracticeNo benefit found
Studies looked for a benefit and did not find one.
The one study found no benefit. Strongest study: a series of case reports.
A case series of 8 people with chronic fatigue syndrome found no statistically significant changes in depression scores after 4 weeks of heat therapy. The studies did not support an antidepressant effect.
Open the Hot Bath page
Heating Pads / Warm CompressespracticeNo benefit found
Studies looked for a benefit and did not find one.
The one study found no benefit. Strongest study: a small pilot study.
A 2025 pilot study in people with fibromyalgia found no statistically significant changes in depression, anxiety, quantitative sensory testing measures, or pro- or anti-inflammatory markers; studies did not support an antidepressant effect.
Open the Heating Pads / Warm Compresses page
Anusara YogapracticeNo benefit found
Studies looked for a benefit and did not find one.
1 of 3 studies found a benefit; 2 found none.
A meta-analysis pooling randomized and non-randomized human studies found no significant effect on depression across two studies.
Open the Anusara Yoga page
Latin Dance FitnesspracticeNo benefit found
Studies looked for a benefit and did not find one.
1 of 2 studies found a benefit; 1 found none.
A 2016 pilot study of 17 participants reported a −2.4-point change in Beck Depression Inventory II scores, but the change was not statistically significant; the studies did not support an antidepressant effect.
Open the Latin Dance Fitness page

Show all 52

Comparing practices

Forest Bathing (Shinrin-yoku)Some evidence it helpsSize of effect: Large37 trials
Gardening TherapySome evidence it helpsSize of effect: Large14 trials
Laughter Yoga / TherapyMixed resultsSize of effect: Large11 trials

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

What may help

Linked to improving it52 listed

Start here

Most likely to help, from the evidence we have

PracticesAcceptance and Commitment Therapy (ACT)CertaintyMediumSourceMeta-analysisSmall effect77 other sources
A pooled analysis of randomized trials found better depression outcomes with online ACT than with waitlist controls at post-treatment among 10,730 people in its depression analysis. A separate pooled analysis whose designs were not recorded found a small immediate posttest reduction in depressive symptoms (SMD 0.35, 95% CI 0.27-0.44).
How big is the effect
Small effectA small but noticeable difference on average.
Who was studied
Healthy people and patients
Anxiety Disorder
Bipolar Disorder
Breast Cancer
Cancer
Colon Cancer
Coronary Artery Disease
+10 more
Study result
Online ACT produced significantly greater outcomes than waitlist controls at post-treatment for anxiety, depression, quality of life, psychological flexibility...
Open Acceptance and Commitment Therapy (ACT)
→
PracticesPsychotherapyCertaintyMediumSourceMeta-analysisSmall effect53 other sources
A pooled analysis of randomized trials found STPP effective compared with control conditions and antidepressant medication among 4,155 people in its antidepressant-effect analysis. Another pooled analysis whose study designs were not recorded found that psychological interventions reduced depression compared with controls (SMD −0.53; 95% CI −0.77 to −0.28) among 2,037 people in its depression analysis.
How big is the effect
Small effectA small but noticeable difference on average.
Who was studied
Healthy people and patients
Anxiety Disorder
Anxiety Generalized
Breast Cancer
Cancer
Depression
Dysthymia
+7 more
Study result
Findings supported STPP's efficacy compared to control conditions and antidepressant medication
Open Psychotherapy
→
PracticesStrength TrainingCertaintyMediumSourceMeta-analysisLarge effect6 other sources
A pooled analysis whose study designs were not recorded found that resistance or mixed exercise favoured the intervention for depressive symptoms (SMD −0.89, 95% CI −1.36 to −0.42). A review also reported improved depressive symptoms in two LIRE studies, assessed with BDI-FS or HADS.
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
For the resistance or mixed subgroup, the pooled SMD was −0.89 (95% CI −1.36 to −0.42) favouring intervention (Z=3.72, p<0.001).
Open Strength Training
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PracticesMassageCertaintyMediumSourceMeta-analysis5 other sources
A pooled analysis of randomized trials reported improvement in depressive symptoms. Another pooled analysis whose designs were not recorded found lower BDI scores with manual therapy (MD = −12.51 (95% CI −15.69 to −9.33) P < 0.00001, I² = 71%).
Who was studied
Healthy people and patients
Hiv Aids
Study result
Massage significantly improves psychological, depressive, anxious, and fatigue-related symptoms
Open Massage
→
PracticesCardioCertaintyMediumSourceMeta-analysisSmall effectconflicting findings33 other sources
Pooled analyses whose designs were not recorded found reduced depressive symptoms in antenatal depression (SMD = −0.466, 95% CI: −0.775 to −0.158; P = 0.003) and in people with chronic illness and comorbid depression (Hedges' g: −0.73, 95% CI −0.99 to –0.46, p<0.001). However, a pooled analysis of randomized trials found no statistically significant effect on depression, so results differ between analyses.
How big is the effect
Small effectA small but noticeable difference on average.
Who was studied
Healthy people and patients
Anxiety Disorder
Chronic Kidney Disease
Copd
Depression
Diabetes Type2
Menopause
+6 more
Study result
Exercise interventions demonstrated superior efficacy in treating antenatal depression compared with control groups (SMD = −0.466, 95% CI: −0.775 to −0.158; P = 0.003), indicating a moderate clinical effect. Heterogeneity was negligible (I² = 0%).
Open Cardio
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PracticesDanceCertaintyMediumSourceMeta-analysisModerate effectconflicting findings29 other sources
A pooled analysis of randomized trials found a small reduction in depression scores among 1,174 people in its depression analysis (g = 0.43; 95% confidence interval, 0.06-0.80; P = 0.036). Results differ: another pooled analysis of randomized trials found that no intervention for depression reached statistical significance (all p > 0.05).
How big is the effect
Moderate effectA clear difference on average.
Who was studied
Healthy people and patients
ADHD
Alzheimers Disease
Breast Cancer
Cancer
Dementia
Depression
+7 more
Study result
the effect on depression was significant and nearly moderate (g = 0.43; 95% confidence interval, 0.06-0.80; P = 0.036)
Open Dance
→
PracticesHigh-Intensity Interval Training (HIIT)CertaintyMediumSourceMeta-analysisSmall effectconflicting findings13 other sources
A pooled analysis of randomized trials found a greater reduction in depressive symptoms with interventions lasting less than 6 weeks than with those lasting more than 6 weeks. Findings disagree: a separate pooled analysis involving 1,401 people did not find significant effects on depressive symptoms, anxiety, or psychological wellbeing.
How big is the effect
Small effectA small but noticeable difference on average.
Who was studied
Healthy people and patients
Asthma
Breast Cancer
Cancer
Copd
Coronary Artery Disease
Depression
+10 more
Study result
Interventions lasting less than 6 weeks (SMD = -0.78; 95% CI: -1.40, -0.15) exhibited a greater reduction in depressive symptoms compared to those lasting more than 6 weeks.
Open High-Intensity Interval Training (HIIT)
→

Medium probability(17)

PracticesLaughter Yoga / TherapyCertaintyMediumSourceMeta-analysisLarge effectconflicting findings16 other sources
A meta-analysis of randomized trials found reduced depression (SMD = -0.9; 95% CI: -1.29 to -0.52), including studies in people with cancer, depression, and other conditions. However, another review judged the evidence on depressive symptoms to be very low certainty.
How big is the effect
Large effectA big difference on average. Check how strong the evidence is.
Who was studied
Healthy people and patients
Anxiety Disorder
Cancer
Chronic Kidney Disease
Depression
Eczema
Major Depressive Disorder
+1 more
Study result
Laughter therapy significantly reduced depression (standardized mean differences [SMD] = -0.9; 95% CI: -1.29 to -0.52)
Open Laughter Yoga / Therapy
→
PracticesMeditationCertaintyMediumSourceMeta-analysisModerate effectconflicting findings81 other sources
A pooled analysis whose study designs were not recorded found lower depression scores among 7,395 people in its depression analysis (g = −0.92; 95% CI: −1.31 to −0.53); another found a reduction among 1,484 people (SMD = -0.57, 95% CI = [-0.79, -0.34]). However, a separate analysis of 12,236 people found no significant overall effect, so the studies disagree.
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
Coronary Artery Disease
+13 more
Study result
MBIs significantly reduced depression (g = −0.92); 'MBIs showed clinically meaningful improvements for depression (g = −0.92; 95% CI: −1.31 to −0.53)'; depression assessed with HADS, PHQ-9, CES-D, BDI among validated instruments
Open Meditation
→
PracticesMindfulness MeditationCertaintyMediumSourceMeta-analysisSmall effectconflicting findings93 other sources
A pooled analysis of randomized trials found a small reduction in depressive symptoms among 2,534 people, while another pooled analysis whose designs were not recorded reported a larger reduction among 3,440 people. Results are not uniform: a pooled analysis of randomized and non-randomized human studies reported an effect whose confidence interval included no effect.
How big is the effect
Small effectA small but noticeable difference on average.
Who was studied
Healthy people and patients
Alzheimers Disease
Anxiety Disorder
Autism Spectrum
Breast Cancer
Cancer
Coronary Artery Disease
+16 more
Study result
MBSR significantly mitigated depressive symptoms (SMD: -0.258, 95% CI: -0.347 to -0.170, 95% PI: -0.650 to 0.083); depression is an inverted instrument, so a decrease is positive
Open Mindfulness Meditation
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PracticesPilatesCertaintyMediumSourceMeta-analysisModerate effectconflicting findings30 other sources
A pooled analysis of randomized trials found reduced depression symptom severity among 827 people. Findings are mixed, however: another pooled analysis reported that results for depression were mixed.
How big is the effect
Moderate effectA clear difference on average.
Who was studied
Healthy people and patients
Addiction
Back Pain
Breast Cancer
Depression
Gestational Diabetes
Hypertension
+9 more
Study result
The meta-analysis showed that there was moderate evidence for the Pilates exercise significantly improved the severity of depression symptoms (SMD = –0.73; 95% CI –0.86 to –0.59; P < .01)
Open Pilates
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PracticesQigongCertaintyMediumSourceMeta-analysisSmall effectconflicting findings52 other sources
A 2026 meta-analysis of randomized trials found that Tai Chi improved Hamilton Depression Rating Scale scores by 5.19 points among 3,743 people in its analysis, and a 2020 meta-analysis found reduced depressive symptoms among 462 people. However, another 2026 meta-analysis of randomized trials found no clear overall effect on depressive symptoms, so the reviews disagree.
How big is the effect
Small effectA small but noticeable difference on average.
Who was studied
Healthy people and patients
Addiction
Addiction Drugs
Anxiety Disorder
Atrial Fibrillation
Back Pain
Breast Cancer
+21 more
Study result
TC [MD = −5.19, 95%CrI (−8.93, −1.36)] significantly improved depressive symptoms on the Hamilton Depression Rating Scale (HAMD, lower = improvement).
Open Qigong
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PracticesTai ChiCertaintyMediumSourceMeta-analysisModerate effectconflicting findings35 other sources
Pooled analyses of randomized trials reported reductions in depressive-symptom scores, including an SMD of -0.41 (95% CrI: -0.50 to -0.33) in 2025 and an SMD of -0.79 among 3,275 people in an outcome analysis in 2026; lower scores on the latter scale indicate improvement. Findings varied across comparisons, so improvement should not be assumed for every population or comparator.
How big is the effect
Moderate effectA clear difference on average.
Who was studied
Healthy people and patients
Anxiety Disorder
Breast Cancer
Cerebrovascular Disease
Chronic Fatigue Syndrome
Copd
Dementia
+8 more
Study result
depressive symptoms (SMD: -0.41, 95% CrI: -0.50 to -0.33)
Open Tai Chi
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PracticesForest Bathing (Shinrin-yoku)CertaintyMediumSourceRCTLarge effect44 other sources
A meta-analysis of randomized trials found reduced depressive-symptom scores among 2,169 people in its analysis (SMD −1.009; 95% CI: −1.411 to −0.608, P < 0.0001); lower scores on the scales used indicate improvement. Another pooled analysis of randomized trials found an overall effect size of 1.36 (95% CI = 0.55–2.17, p < 0.001) among 332 people in its analysis.
How big is the effect
Large effectA big difference on average. Check how strong the evidence is.
Who was studied
Healthy people and patients
Addiction Alcohol
Alzheimers Disease
Anxiety Disorder
Anxiety Generalized
Back Pain
Cancer
+17 more
Study result
Forest therapy significantly ameliorated depressive symptoms, with a combined standardized mean difference (SMD) of −1.009 (95% CI: −1.411 to −0.608, P < 0.0001). Scales included POMS, HRSD, MADRS, BDI, SDS and HAMD (lower score = improvement).
Open Forest Bathing (Shinrin-yoku)
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PracticesGardening TherapyCertaintyMediumSourceRCTLarge effect16 other sources
A 2024 meta-analysis pooling randomized trials involving 603 people reported improvement in depression (SMD = 0.646, 95% CI 0.334 to 0.959). The studies included people with varied health conditions, so the result does not describe one specific population.
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
Dementia
Depression
Frailty
Intellectual Disability
+3 more
Study result
HT has moderate to large effect sizes on depression (SMD = 0.646, 95% CI 0.334 to 0.959)
Open Gardening Therapy
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PracticesSocial DancingCertaintyMediumSourceRCTLarge effect6 other sources
A meta-analysis of randomized trials found reduced depressive symptoms with dance interventions (SMD = −1.11; 95% CI −1.54, −0.68; p < 0.001). The studies used several different depression scales, including the BDI, GDS, HADS, HAMD, CES-D, and PHQ-9.
How big is the effect
Large effectA big difference on average. Check how strong the evidence is.
Who was studied
Healthy people and patients
Breast Cancer
Dementia
Depression
Mild Cognitive Impairment
Multiple Sclerosis
Parkinsons Disease
Study result
Dance interventions had a significant effect on reducing depressive symptoms (SMD = −1.11; 95% CI −1.54, −0.68; p < 0.001). Depression measured with heterogeneous scales including BDI, GDS, HADS, HAMD, CES-D, PHQ-9.
Open Social Dancing
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PracticesSwimmingCertaintyMediumSourceRCT4 other sources
A review of participants aged 12 to 25 described reductions in depressive symptoms alongside reductions in stress and anxiety. In a randomized trial of 113 people, depression scores were lower at 6 mo and 12 mo, but the overall group × time interaction was not significant (P = .09).
Who was studied
Healthy people
Study result
Experimental studies consistently demonstrated reductions in stress, anxiety, and depressive symptoms, as well as enhancements in mood, resilience, and self-efficacy across participants aged 12 to 25.
Open Swimming
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PracticesAcupunctureCertaintyMediumSourceRCTSmall effectconflicting findings23 other sources
In a pooled analysis of randomized trials, adding acupuncture to antidepressants lowered depression scores by 1.43 points among 649 people. Findings varied by comparison: a review of 320 people found little to no difference in anxiety and depression symptoms between acupuncture and sham acupuncture.
How big is the effect
Small effectA small but noticeable difference on average.
Who was studied
People with a condition
Addiction Drugs
Anxiety Disorder
Anxiety Generalized
Back Pain
Breast Cancer
Depression
+8 more
Study result
Meta-analysis revealed that compared with antidepressants alone, acupuncture combined with antidepressants could significantly improve patients’ HAMD-24 scores (MD = −1.43, 95% CI [−1.88, −0.98], p < 0.00001)
Open Acupuncture
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PracticesBreathworkCertaintyMediumSourceRCTconflicting findings23 other sources
Pooled analyses whose designs were not recorded found lower depressive symptom scores (g = −0.40); a separate review reported lower post-test scores after yogic breathing in an analysis of 40 people. A pooled analysis of randomized trials did not find an effect on anxiety and depression, so results are not consistent.
Who was studied
Healthy people and patients
Asthma
Cancer
Copd
Covid 19
Depression
Glaucoma
+5 more
Study result
Meta-analyses for secondary outcomes of depressive symptoms (k = 18) showed similar significant effect sizes: g = −0.40, p < 0.0001.
Open Breathwork
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PracticesHatha YogaCertaintyMediumSourceRCTModerate effectconflicting findings47 other sources
A meta-analysis found a moderate reduction in depression compared with psychoeducation controls, but its pooled analyses had study designs not recorded. Evidence conflicts: a meta-analysis of randomized trials involving 777 people in its depression analysis found no improvement in the outcomes of interest for Hatha, Iyengar, or their combination.
How big is the effect
Moderate effectA clear difference on average.
Who was studied
Healthy people and patients
Addiction Drugs
Anxiety Generalized
Atrial Fibrillation
Back Pain
Breast Cancer
Cancer
+17 more
Study result
A sub-analysis showed that yoga had a significant effect on the reduction of depression compared to psychoeducation control groups, Cohen's d -0.52 (95% CI = -0.96, -0.08)
Open Hatha Yoga
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PracticesYogaCertaintyMediumSourceRCTModerate effectconflicting findings74 other sources
A 2025 pooled analysis of randomized trials found reduced depressive symptoms among 3,608 people in its analysis (Hedges' g, -0.62; 95% CI, -1.06 to -0.19). Studies disagree: a 2026 pooled analysis of randomized and non-randomized human studies found no statistically significant difference between groups among 220 people in its depression analysis.
How big is the effect
Moderate effectA clear difference on average.
Who was studied
Healthy people and patients
Addiction
ADHD
Anxiety Disorder
Anxiety Generalized
Arthritis
Back Pain
+32 more
Study result
moderately-to-largely reduced depression (Hedges' g, -0.62; 95% CI, -1.06 to -0.19; I2 = 85%)
Open Yoga
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PracticesWim Hof Method BreathingCertaintyMediumSourceClinical3 other sources
A pooled analysis of randomized and non-randomized human studies found depressive symptoms decreased over an 8-week training programme among 13 people in its depressive-symptom analysis. In a 2024 randomized trial of 84 participants, depressive symptoms were less likely to be reported after the intervention and at the 3-month follow-up in both conditions; the reduction at post-intervention was 20.13%.
Who was studied
Healthy people and patients
Ankylosing Spondylitis
Depression
Study result
Depressive symptoms decreased over an 8-week training programme.
Open Wim Hof Method Breathing
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PracticesIce Bath / Cold PlungeCertaintyMediumSourceClinicalSmall effectconflicting findings7 other sources
An RCT involving 76 people found that depression scores had decreased by the fourth week compared with the pre-test and control group. A pooled analysis involving 457 people estimated a small-to-moderate reduction associated with cold-water exposure, but its
How big is the effect
Small effectA small but noticeable difference on average.
Who was studied
Healthy people and patients
Depression
Gout
Study result
The practical testing of the hypothesis indicated that regular cold-water exposure could relieve depressive symptoms rather efficiently. However, the testing did not include a significant number of participants to make a firm conclusion. In a case study concerning a patient who wished to cease medic
Open Ice Bath / Cold Plunge
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PracticesJump Rope TrainingCertaintyMediumSourceClinical2 other sources
In a randomized trial of 195 participants, the combined group’s DASS-21 depression score fell from 10.66(3.65) to 7.55(3.33) (MD -3.11 points). A quasi-experimental study of 234 participants also found lower post-test depression scores in its groups, including a decrease from 58.81±3.92 to 55.85±2.98 in the RSG.
Who was studied
People with a condition
Study result
DASS-21 Depressed: combined group pre 10.66(3.65) to post 7.55(3.33), p=0.042
Open Jump Rope Training
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Low probability(24)

PracticesExpressive WritingCertaintyLowSourceRCTTrivial effect23 other sources
A meta-analysis of randomized trials found lower depression scores at follow-up (SMD = -0.82, 95% CI: -1.40 to -0.24, P = 0.006), an effect classified as large. Another meta-analysis pooling randomized and non-randomized human studies also reported improved depression scores.
How big is the effect
Trivial effectReal in studies, but too small for most people to notice.
Who was studied
Healthy people and patients
Anxiety Disorder
Breast Cancer
Cancer
Covid 19
Depression
Eating Disorder
+7 more
Study result
follow-up depression demonstrated a statistically significant effect (SMD = -0.82, 95% CI: -1.40 to -0.24, P = 0.006)
Open Expressive Writing
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PracticesLoving-Kindness Meditation (Metta)CertaintyLowSourceRCT11 other sources
A randomized trial of 184 people found group-by-time differences in PROMIS depression scores at post-treatment, 3-month, and 6-month visits; the 6-month estimate was MD -3.17 points [-6.04, -0.31]. A separate trial of 42 people also measured depression-score changes in both the mindfulness-based cognitive therapy plus loving-kindness meditation and relaxation groups.
Who was studied
Healthy people and patients
Alzheimers Disease
Depression
Ptsd
Study result
For PROMIS depression scores, in ITT analyses, the group × time interaction was significant at the posttreatment (β = 3.63; 95% CI, 1.23-6.04 points; P = .003), 3-month (β = 3.79; 95% CI, 1.22-6.36 points; P = .004), and 6-month (β = 3.17; 95% CI, 0.31-6.04 points; P = .03) visits, indicating superi
Open Loving-Kindness Meditation (Metta)
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PracticesGratitude JournalCertaintyLowSourceRCTModerate effectconflicting findings9 other sources
Pooled analyses whose study designs were not recorded found lower depressive symptoms at follow-up among 102 people in this outcome's analysis. In a randomized trial, the PHQ-9 score decreased by −1.78 points at 4 weeks (95% CI −2.94 to −0.63; P=.001; 312 people); the findings disagree.
How big is the effect
Moderate effectA clear difference on average.
Who was studied
People with a condition
Study result
A reduction in depressive symptoms was also seen over time for the gratitude group compared with the control group... The gratitude group reported lower depressive symptoms at FU.
Open Gratitude Journal
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PracticesTENS / EMS TherapyCertaintyLowSourceRCTconflicting findings6 other sources
In one randomized trial of 384 people, the PHQ-8 group difference was -1.3 points (95% CI -2.2 to -0.3); a decrease on this scale indicates improvement. Findings conflict: a separate review reported that in the one between-group comparison it identified, pharmacological treatment had greater effects than TENS.
Who was studied
People with a condition
Depression
Fibromyalgia
Osteoarthritis
Study result
Depression (PHQ-8, scale of 0-24) group difference -1.3 (95% CI -2.2 to -0.3), P=.01. PHQ-8 is an inverted scale: a decrease is an improvement.
Open TENS / EMS Therapy
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PracticesYoga NidraCertaintyLowSourceClinicalModerate effect10 other sources
A pooled analysis of randomized and non-randomized human studies found lower depression, with a moderate effect (SMD -0.69 [-1.19, -0.19]) among 5,201 people in its depression analysis. A separate randomized trial of 362 people found a trivial effect on depression.
How big is the effect
Moderate effectA clear difference on average.
Who was studied
Healthy people and patients
Cancer
Chronic Kidney Disease
Depression
Hypertension
Insomnia
Menstrual Irregularity
Study result
Between-group meta-analyses revealed significant benefits of YN for depression (active: −0.69, no comparator: −0.92)
Open Yoga Nidra
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PracticesTranscendental MeditationCertaintyLowSourceClinical8 other sources
A randomized trial of 10 participants reported less depression, while a quasi-experimental study of 130 reported a 50% improvement in depression symptoms at 3-months. In contrast, an RCT of 80 found a larger but nonsignificant decrease in PHQ-9 scores with Transcendental Meditation than with the control group (between-group difference, −1.8 points; 95% CI, −3.7 to 0.1 points; P = .06).
Who was studied
Healthy people and patients
Study result
less depression, (t=-2.617, p=0.035) with large effect sizes
Open Transcendental Meditation
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PracticesHot YogaCertaintyLowSourceClinical5 other sources
In an RCT involving 53 people, response rates were 61.1% with Hot Yoga and 6.7% with a waitlist. However, a pooled analysis of randomized and non-randomized human studies involving 53 people in its depressive-symptom analysis found Hot Yoga no better than traditional aerobic exercise for attenuating depressive symptoms.
Who was studied
Healthy people and patients
ADHD
Depression
Major Depressive Disorder
Obesity
Study result
In the intention-to-treat sample (n = 53), response rates were significantly higher in the Bikram yoga (61.1%; χ2 = 10.48, p = .001) ... relative to waitlist (6.7%).
Open Hot Yoga
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PracticesVinyasa YogaCertaintyLowSourceClinical5 other sources
In a 2023 quasi-experimental study of 277 people, depression symptoms were lower than in the comparison condition (B = -1.54, p = 0.008). A separate study found lower reported depression after the intervention among female patients with Breast Cancer.
Who was studied
People with a condition
Breast Cancer
Depression
Ptsd
Study result
less depression symptoms (B = -1.54, p = 0.008) ... as compared to the Comparison condition. Instrument not named in abstract.
Open Vinyasa Yoga
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PracticesSwedish (Classic) MassageCertaintyLowSourceClinical5 other sources
A randomized trial involving 54 people found depression severity scores decreased with massage beginning at week 4 and continuing at weeks 6 and 8, compared with no intervention and/or touch. Results were not consistent: a 2015 trial involving 51 people found depression scores remained stable throughout the trial.
Who was studied
Healthy people and patients
Addiction
Chronic Pain
Hiv Aids
Major Depressive Disorder
Study result
Hamilton Rating Scale for Depression (HAM-D, a decrease is improvement): massage significantly reduced the severity of depression beginning at week 4 (p ≤ 0.04) and continuing at weeks 6 (p ≤ 0.03) and 8 (p ≤ 0.005) compared to no intervention and/or touch.
Open Swedish (Classic) Massage
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PracticesBinaural BeatsCertaintyLowSourceClinical5 other sources
In a randomized trial involving 24 people with tinnitus, depression and anxiety scores fell in both groups alongside reduced tinnitus handicap scores. A quasi-experimental study of 60 people also reported reductions in depression and stress scores in groups receiving Binaural Beats stimulation; these findings concern score changes in people with tinnitus, rather than depression alone.
Who was studied
Healthy people and patients
Study result
A considerable reduction of tinnitus handicap scores, depression and anxiety levels were observed for both the groups
Open Binaural Beats
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PracticesBrain Games / PuzzlesCertaintyLowSourceClinical3 other sources
In a randomized trial of 79 participants, the 15-item GDS score in the ACT group fell from 8.20 (0.22) to 5.00 (0.66) (p<0.001). A separate trial of 14 participants also reported a greater reduction in depressive symptoms in one game condition than another (-26.19%).
Who was studied
Healthy people and patients
Alzheimers Disease
Study result
GDS 15 items: 8.20 (0.22) to 5.00 (0.66) in ACT group, p<0.001
Open Brain Games / Puzzles
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PracticesRed Light Therapy (Photobiomodulation)CertaintyLowSourceClinicalTrivial effectconflicting findings7 other sources
A 2025 review reported greater improvement in scores among 13 treatment completers than with sham treatment (mean changes −15.7 ± 4.41 and −6.1 ± 7.86, respectively). Findings differed across measures: a 2023 meta-analysis of randomized trials found no significant effect on negative emotions among 89 people.
How big is the effect
Trivial effectReal in studies, but too small for most people to notice.
Who was studied
Healthy people and patients
Als
Alzheimers Disease
Anxiety Disorder
Carpal Tunnel
Depression
Fibromyalgia
+8 more
Study result
Antidepressant-like effects; Decreased lipid peroxidation, corticosterone, TNF-α, and IL-6; Enhanced total TAC, GSH levels, GPx and SOD activities in HIP and PFC
Open Red Light Therapy (Photobiomodulation)
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PracticesAlternate Nostril Breathing (Nadi Shodhana)CertaintyLowSourceClinical3 other sources
A 2025 randomized trial of 86 people with Parkinson's disease reported decreases in depression, anxiety, stress, and negative affect in the test group compared with the control group. In a separate trial of 60 participants with glaucoma and hypertension, measurements on the Hospital Anxiety and Depression Scale improved in the breathing exercise group only.
Who was studied
People with a condition
Glaucoma
Hypertension
Parkinsons Disease
Study result
Significant decrease in depression, anxiety, stress levels, negative affect... in the test group compared to the control group.
Open Alternate Nostril Breathing (Nadi Shodhana)
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PracticesFinnish SaunaCertaintyLowSourceClinical3 other sources
A quasi-experimental study of 45 people found improvement on the depression-dejection mood scale after sauna bathing. Findings differ: a randomized trial of 37 people found no improvement in depression compared with control.
Who was studied
People with a condition
Study result
All mood scales and both manifest anxiety measures were improved after sauna bathing. (Profile of Mood States, POMS, Depression-Dejection subscale; a decrease is an improvement)
Open Finnish Sauna
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PracticesYin YogaCertaintyLowSourceClinical2 other sources
In a randomized trial of 120 people, scores on a depression symptom scale fell from 93.30 at baseline to 45.30 at T2 in the intervention group, compared with 91.51 to 87.35 in controls. Lower scores indicate fewer depressive symptoms.
Who was studied
People with a condition
Anxiety Disorder
Depression
Study result
Reynolds Adolescent Depression Scale (RADS): intervention 93.30 at baseline to 63.68 at T1 and 45.30 at T2 vs control 91.51 to 82.70 and 87.35; group × time ηp² = 0.651. Lower scores indicate fewer depressive symptoms.
Open Yin Yoga
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PracticesInfrared SaunaCertaintyLowSourceClinical2 other sources
A 2025 randomized trial involving 30 people with major depressive disorder reported an average 19.07-point decrease in Beck Depression Inventory-II scores in the WBH arm.
Who was studied
Healthy people and patients
Major Depressive Disorder
Study result
The average decreases in the Beck Depression Inventory-II (BDI-II) were −19.07 (SE = 2.69, P < 0.0001) in the WBH arm
Open Infrared Sauna
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PracticesFocused Attention MeditationCertaintyLowSourceClinical2 other sources
A 2020 trial involving people with Traumatic Brain Injury found an improvement on the BDI following meditation.
Who was studied
People with a condition
Traumatic Brain Injury
Study result
meditation was associated with significant improvements on the ... BDI (p = .037)
Open Focused Attention Meditation
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PracticesBrisk WalkingCertaintyLowSourceClinicalconflicting findings3 other sources
A 2015 trial found depression improved more over time in the exercise group than with usual care. However, a separate 2015 trial found no between-group difference in depression at 3 or 12 months, so results differ across studies; a 2025 trial also found changes that did not reach a minimal clinically important difference.
Who was studied
Healthy people and patients
Lung Cancer
Study result
The exercise group patients exhibited significant improvements in their depression (P=0.00006 and 0.004 in the third and sixth months, respectively) than did the usual-care group patients.
Open Brisk Walking
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PracticesCoherent BreathingCertaintyLowSourceClinicalconflicting findings3 other sources
A 2017 randomized trial of 30 people found BDI-II scores fell by week 12: from 24.6±1.7 to 6.0±3.8 in the HDG and from 27.7±2.1 to 10.1±7.9 in the LDG. Studies disagree: a 2023 randomized trial of 400 people found no significant group by time interactions (F=0.007, p=0.933, ηp²<0.001).
Who was studied
Healthy people and patients
Depression
Major Depressive Disorder
Study result
BDI-II scores declined significantly from screening (24.6±1.7) to week 12 (6.0±3.8) for the HDG (–18.6±6.6; p<0.001), and from screening (27.7±2.1) to week 12 (10.1±7.9) in the LDG (–17.7±9.3; p<0.001).
Open Coherent Breathing
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PracticesCupping TherapyCertaintyLowSourceClinical1 other source
A review pooling randomized and non-randomized human studies reported a reduction in depression scores (MD -4.92 points [-6.49, -3.34]).
Who was studied
People with a condition
Acne
Asthma
Common Cold
Study result
depression remission (MD -4.92, 95%CI -6.49 to -3.34, p < 0.00001)
Open Cupping Therapy
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PracticesThai MassageCertaintyLowSourceClinical1 other source
In a randomized trial of 48 people with Major Depressive Disorder, the treatment group had lower HAM-D scores than the control group (Mean difference = 5.14; 95% CI: 2.92 to 7.37; P < 0.001). This finding concerns people with the diagnosed condition, not a general population.
Who was studied
People with a condition
Major Depressive Disorder
Study result
HAM-D score was lower in the treatment group compared to the control group (Mean difference = 5.14; 95% CI: 2.92 to 7.37; P < 0.001).
Open Thai Massage
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PracticesPursed-Lip BreathingCertaintyLowSourceClinical1 other source
In a quasi-experimental study of 39 people with COVID-19, the experimental group had greater reductions in HADS scores from admission to discharge than the control group (p = 0.02).
Who was studied
People with a condition
Covid 19
Study result
Significant interaction in HADS scores were also observed (p = 0.02), with the experimental group showing greater reductions in scores from admission to discharge compared to the control group.
Open Pursed-Lip Breathing
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PracticesFastingCertaintyLowSourceReview2 other sources
A narrative review reported mean reductions of 2.1 and 2.3 points in HADS-A and HADS-D, respectively, alongside reduced anxiety and depressive symptoms. Human evidence was not reported for this effect.
Who was studied
People with a condition
Study result
reduced anxiety and depressive symptoms (mean reductions of 2.1 and 2.3 points in HADS-A and HADS-D, respectively)
Open Fasting
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PracticesCyclingCertaintyLowSourceAnecdotal1 other source
This effect was mentioned in 3 of 212 Reddit reports discussing it.
→

Very low probability(4)

PracticesHot BathCertaintyVery lowSourceClinical1 other source
A case series of 8 people with chronic fatigue syndrome found no statistically significant changes in depression scores after 4 weeks of heat therapy. The studies did not support an antidepressant effect.
Who was studied
People with a condition
Chronic Fatigue Syndrome
Open Hot Bath
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PracticesHeating Pads / Warm CompressesCertaintyVery lowSourceClinical1 other source
A 2025 pilot study in people with fibromyalgia found no statistically significant changes in depression, anxiety, quantitative sensory testing measures, or pro- or anti-inflammatory markers (n = 13); studies did not support an antidepressant effect.
Who was studied
People with a condition
Fibromyalgia
Open Heating Pads / Warm Compresses
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PracticesAnusara YogaCertaintyVery lowSourceTheoreticalSmall effect3 other sources
A meta-analysis pooling randomized and non-randomized human studies found no significant effect on depression across two studies (Hedges' g = 0.747, P = .455).
How big is the effect
Small effectA small but noticeable difference on average.
Who was studied
People with a condition
Ibs
Open Anusara Yoga
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PracticesLatin Dance FitnessCertaintyVery lowSourceTheoretical2 other sources
A 2016 pilot study of 17 participants reported a −2.4-point change in Beck Depression Inventory II scores, but the change was not statistically significant; the studies did not support an antidepressant effect.
Who was studied
People with a condition
Menopause
Obesity
Open Latin Dance Fitness
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Practices compared

Practices with at least one trial of their own for this goal. Ranked by how sure the evidence is, then effect size.Top 10 of 42

Practice	How sure	Effect size	Own trials	What worked in trials
Forest Bathing (Shinrin-yoku)	CertaintyMediumSourceRCT	Large effect	37 trials or pooled analyses	60–90 min · 1×/week · 0.1–6 weeks
Gardening Therapy	CertaintyMediumSourceRCT	Large effect	14 trials or pooled analyses	88–89 min · 1×/week · 13–18 weeks
Laughter Yoga / Therapy	CertaintyMediumSourceMeta-analysis	Large effect	11 trials or pooled analyses	20–33 min · 2×/week · 4–8 weeks
Strength Training	CertaintyMediumSourceMeta-analysis	Large effect	5 trials or pooled analyses	2–2.5×/week · 11–19 weeks
Meditation	CertaintyMediumSourceMeta-analysis	Moderate effect	66 trials or pooled analyses	5–90 min · 1–1.5×/week · 2–8 weeks
Yoga	CertaintyMediumSourceRCT	Moderate effect	52 trials or pooled analyses	11–60 min · 1–3×/week · 4–8 weeks
Tai Chi	CertaintyMediumSourceMeta-analysis	Moderate effect	26 trials or pooled analyses	30–60 min · 2–3×/week · 8–16 weeks
Hatha Yoga	CertaintyMediumSourceRCT	Moderate effect	25 trials or pooled analyses	60–70 min · 1–2×/week · 4–8 weeks
Dance	CertaintyMediumSourceMeta-analysis	Moderate effect	23 trials or pooled analyses	30–60 min · 1–3×/week · 4–12 weeks
Pilates	CertaintyMediumSourceMeta-analysis	Moderate effect	20 trials or pooled analyses	48–60 min · 2×/week · 6–8 weeks

What worked in trials: From the smallest to the typical amount in the trials that found this benefit. Not the most anyone did, not a target and not a limit.

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

An antidepressant effect means a reduction in depressive symptoms, such as the symptoms measured by depression-rating scales. It describes a change in symptom severity rather than identifying a specific cause or diagnosis. Interventions studied for this outcome include Yoga, Tai Chi, Hatha Yoga, and St. John's Wort. Results may differ across people and circumstances, so an observed effect does not mean that every person will experience the same change.

How interventions help

Interventions associated with antidepressant effects differ in how they may be used and how quickly changes have been observed. Yoga, Hatha Yoga, Anusara Yoga, Tai Chi, swimming, and cold-water interventions are activity-based approaches, while St. John's Wort, Lavender Extract, Ginkgo Biloba, Ashwagandha, Vitamin K2, Omega-3, and SAM-e are taken as supplements. This makes the findings difficult to compare directly: a structured practice or exercise program may involve repeated sessions, whereas supplement studies generally evaluate a defined daily or regular intake over a set period.

Mind-body approaches are studied across several forms of yoga and Tai Chi. The available findings include changes in depressive symptom scores, with some yoga research specifically involving pregnant women and some intervention research involving people with clinical conditions. Yin Yoga is described in relation to parasympathetic tone and emotional regulation, but its support is more theoretical than the better-studied yoga approaches.

Time frames vary. Studies of Lavender Extract used 80 mg/day for 8 weeks, while St. John's Wort was evaluated across 4-32 weeks with Various (150-1800 mg/day). Ashwagandha and Vitamin K2 were each studied for 8 weeks, and Omega-3 for 12 weeks. Ginkgo Biloba and Omega-3 have an onset category of days, and neither is marked as requiring daily use; this does not establish that symptoms will change immediately or that continuous use is unnecessary in practice.

The findings do not apply uniformly to every person with depression. Studies include mixed health-status groups, people with clinical conditions, pregnant women, and groups that were not specified. Results are also not fully consistent across all interventions, particularly where studies differed in design, symptom scales, or participant characteristics. These approaches therefore represent different kinds of evidence rather than interchangeable treatments.

Choosing guidance

The options differ substantially in how directly they have been studied in people and how closely the study population matches the person considering them. Yoga, Tai Chi, Hatha Yoga, Swimming, and several other approaches have human research, but findings are not equally consistent across movement-based options. Yoga and Tai Chi, for example, have both supportive and conflicting findings, whereas Hatha Yoga and Anusara Yoga show more consistent results in the studies represented here.

Time course is another practical distinction. Some options were assessed for effects appearing within days, while others were studied only after several weeks or longer. Supplement studies generally used a defined daily amount over a planned treatment period, so they are better suited to someone willing to follow a regular schedule rather than expect an immediate change. St. John’s Wort, Ashwagandha, Lavender Extract, Vitamin K2, and Curcumin are examples of options evaluated over a specified period; the individual dose and duration should be read alongside each entry rather than assumed to be interchangeable.

The evidence does not apply equally to every population. Some research involved mixed groups, while other findings came from particular clinical populations, including pregnant women or older adults. Options supported only by animal studies, such as Chlorella, Lion’s Mane, and Taurine, are not directly informative about effects in people. Several review-based options also lack confirmed human evidence here, so they are less suitable when human applicability is the main priority.

For a structured physical practice, Yoga, Hatha Yoga, Tai Chi, or Swimming may be the most relevant comparisons. Meditation or Gratitude Journal may suit someone seeking a non-exercise practice, while supplement choices may suit someone comfortable with a defined daily routine. When studies disagree, that uncertainty matters as much as the apparent benefit and makes the result less predictable for any individual.