psyche

Mood Improvement

Mood Improvement is grouped with psyche effects, providing a focused way to explore this wellness outcome.

3Supplements
60Practices

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.

63 options:14 some evidence14 mixed27 not enough evidence7 personal stories only1 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.
46 of 51 studies found a benefit; 5 found none. Strongest study: a pooled analysis of several trials.
A pooled analysis whose designs were not recorded found a small immediate posttest reduction in psychological distress. Findings on emotional well-being are mixed and variably defined, so the distress results do not establish a consistent effect on mood.
Open the Acceptance and Commitment Therapy (ACT) page
Tai ChipracticeSome evidence it helpsSize of effect: Large
Some human studies found a benefit. More research could change this.
31 of 33 studies found a benefit; 2 found none. Strongest study: a pooled analysis of several trials.
A pooled analysis whose study designs were not recorded found Tai Chi improved depression scores compared with CBT, Qigong, and aerobic training among 4,501 people in its outcome analysis in 2025. Another pooled analysis of randomized trials found a 2.31-point increase in the mental component score of the Short Form Health Survey among 980 people; higher SF-36 scores indicate better health.
Open the Tai Chi page
PsychotherapypracticeSome evidence it helpsSize of effect: Small
Some human studies found a benefit. More research could change this.
27 of 29 studies found a benefit; 2 found none. Strongest study: a pooled analysis of several trials.
Open the Psychotherapy page
Gardening TherapypracticeSome evidence it helpsSize of effect: Small
Some human studies found a benefit. More research could change this.
15 of 17 studies found a benefit; 2 found none. Strongest study: a pooled analysis of several trials.
A 2022 meta-analysis of randomized trials found better mental health in Gardening Therapy groups than in control groups (effect size = 0.55). A 2025 meta-analysis pooling randomized and non-randomized human studies also reported a positive mental-health effect.
Open the Gardening Therapy page
SwimmingpracticeSome evidence it helpsSize of effect: Medium
Some human studies found a benefit. More research could change this.
10 of 11 studies found a benefit; 1 found none. Strongest study: a pooled analysis of several trials.
A pooled analysis whose designs were not recorded ranked aquatic exercise among the more effective interventions for mental health. Another reported a positive effect on postpartum depression.
Open the Swimming page
Forest Bathing (Shinrin-yoku)practiceSome evidence it helpsSize of effect: Large
Some human studies found a benefit. More research could change this.
62 of 65 studies found a benefit; 3 found none. Strongest study: a pooled analysis of several trials.
A meta-analysis of randomized trials found a large overall mood effect of 1.25 among 332 people in its analysis; another pooled analysis found reduced anger. Findings differ by activity type: a review noted that studies of indirect activities lasting >1 h were unavailable, and the effectiveness of detailed forest-healing programs had yet to be evaluated.
Open the Forest Bathing (Shinrin-yoku) page
DancepracticeSome evidence it helpsSize of effect: Medium
Some human studies found a benefit. More research could change this.
29 of 30 studies found a benefit; 1 found none. Strongest study: a pooled analysis of several trials.
Open the Dance page
Loving-Kindness Meditation (Metta)practiceSome evidence it helpsSize of effect: Small
Some human studies found a benefit. More research could change this.
13 of 16 studies found a benefit; 3 found none. Strongest study: a pooled analysis of several trials.
Open the Loving-Kindness Meditation (Metta) page

Strength TrainingpracticeSome evidence it helpsSize of effect: Medium
Some human studies found a benefit. More research could change this.
All 7 studies with a clear result found a benefit. Strongest study: a pooled analysis of several trials.
Pooled analyses whose study designs were not recorded found improvements in emotional-function scores and mental-health scores. The mental-health analysis reported high heterogeneity, indicating that results varied considerably across studies.
Open the Strength Training page
Social DancingpracticeSome evidence it helpsSize of effect: Large
Some human studies found a benefit. More research could change this.
All 13 studies with a clear result found a benefit. Strongest study: a pooled analysis of several trials.
A meta-analysis of randomized trials found that Chinese square dance improved well-being compared with a control group, with a large effect. A review also described possible benefits during and after cancer therapy, but noted that data to derive an effect size were lacking.
Open the Social Dancing page
Hatha YogapracticeSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
21 of 24 studies found a benefit; 3 found none. Strongest study: a randomized controlled trial.
Open the Hatha Yoga page
Finnish SaunapracticeSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 6 studies with a clear result found a benefit. Strongest study: a systematic review of studies.
A 2018 pooled analysis of randomized and non-randomized human studies reported improvements in anxiety and depression measures, alongside changes in somatic complaints, hunger, and relaxation. In a 2008 study of 45 people, mood scales and both measures of manifest anxiety improved after sauna bathing.
Open the Finnish Sauna page
Latin Dance FitnesspracticeSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 6 studies with a clear result found a benefit. Strongest study: a randomized controlled trial.
In a 2022 trial of 107 participants, mood scores improved from baseline to 12 weeks in both the football and Zumba groups; at 40 weeks, only the Zumba group showed a significant within-group change. A 2020 trial in 65 healthy participants also reported a 14.2-point improvement in mental health.
Open the Latin Dance Fitness page
Alternate Nostril Breathing (Nadi Shodhana)practiceSome 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.
A 2025 randomized trial reported improved positive affect after 12 weeks in people with Parkinson's disease in the test group compared with the control group.
Open the Alternate Nostril Breathing (Nadi Shodhana) page
Expressive WritingpracticeMixed resultsSize of effect: Medium
Studies disagree: some found a benefit, others found none. Do not count on it.
11 of 17 studies found a benefit; 6 found none. Strongest study: a randomized controlled trial.
Open the Expressive Writing page
MeditationpracticeMixed resultsSize of effect: Small
Studies disagree: some found a benefit, others found none. Do not count on it.
63 of 66 studies found a benefit; 3 found none. Strongest study: a pooled analysis of several trials.
Open the Meditation page
Mindfulness MeditationpracticeMixed resultsSize of effect: Medium
Studies disagree: some found a benefit, others found none. Do not count on it.
59 of 64 studies found a benefit; 5 found none. Strongest study: a pooled analysis of several trials.
A pooled analysis of randomized trials found reduced total mood disturbance, and another pooled analysis whose designs were not recorded reported reduced burnout at follow-up periods ranging from under 1 week to at least 12 weeks. The studies do not give a consistent picture across mood-related outcomes.
Open the Mindfulness Meditation page
YogapracticeMixed resultsSize of effect: Medium
Studies disagree: some found a benefit, others found none. Do not count on it.
29 of 32 studies found a benefit; 3 found none. Strongest study: a pooled analysis of several trials.
A 2025 pooled analysis of randomized trials found a small improvement in emotional well-being among 3,608 people. Findings differ by population: another analysis found improved psychological menopausal symptoms, while a 2026 pooled analysis found no statistically significant effects among women with existing symptoms.
Open the Yoga page
CardiopracticeMixed resultsSize of effect: Medium
Studies disagree: some found a benefit, others found none. Do not count on it.
11 of 12 studies found a benefit; 1 found none. Strongest study: a pooled analysis of several trials.
One pooled analysis whose designs were not recorded found improved mental aspects of quality of life, based on 1 trial with 80 participants. A separate pooled analysis found better psychological status, but another analysis reported that comparisons for mental health and emotions did not reach statistical significance.
Open the Cardio page
Box BreathingpracticeMixed resultsSize of effect: Not known
Studies disagree: some found a benefit, others found none. Do not count on it.
3 of 4 studies found a benefit; 1 found none. Strongest study: a randomized controlled trial.
A pooled review of randomized trials reports short-term mood benefits, though the effects were not uniform. In one trial with 240 participants, square breathing improved measured mood valence.
Open the Box Breathing page
QigongpracticeMixed resultsSize of effect: Small
Studies disagree: some found a benefit, others found none. Do not count on it.
14 of 21 studies found a benefit; 7 found none. Strongest study: a pooled analysis of several trials.
A 2020 meta-analysis of randomized trials found improved mental-health scores among 159 people in its analysis. A 2025 meta-analysis reported improved psychiatric symptoms among people with serious mental illness, while a 2022 meta-analysis found no detectable difference in emotional well-being; findings differ across reviews.
Open the Qigong page
BreathworkpracticeMixed resultsSize of effect: Small
Studies disagree: some found a benefit, others found none. Do not count on it.
18 of 21 studies found a benefit; 3 found none. Strongest study: a pooled analysis of several trials.
A 2025 pooled analysis whose study designs were not recorded found a small reduction in post-intervention symptom severity with prāṇāyāma compared with passive controls (315 people in its analysis). A separate pooled analysis found no effect on overall mental health outcomes, so findings are mixed.
Open the Breathwork page
AcupuncturepracticeMixed resultsSize of effect: Large
Studies disagree: some found a benefit, others found none. Do not count on it.
4 of 6 studies found a benefit; 2 found none. Strongest study: a pooled analysis of several trials.
In a pooled analysis of randomized trials, acupuncture lowered the Kupperman symptom score by 5.04 points in studies of menopause. Findings differed for withdrawal symptoms: another pooled analysis found no significant difference between acupuncture and placebo.
Open the Acupuncture page
Laughter Yoga / TherapypracticeMixed resultsSize of effect: Not known
Studies disagree: some found a benefit, others found none. Do not count on it.
15 of 18 studies found a benefit; 3 found none. Strongest study: a randomized controlled trial.
A systematic review pooling randomized and non-randomized human studies found improvements in hope and overall happiness among 305 people in its outcome analysis. Findings about mood are not consistent: another review of randomized trials judged the evidence on mood and depressive symptoms to be very low certainty.
Open the Laughter Yoga / Therapy page
Gratitude JournalpracticeMixed resultsSize of effect: Not known
Studies disagree: some found a benefit, others found none. Do not count on it.
10 of 12 studies found a benefit; 2 found none. Strongest study: a randomized controlled trial.
Pooled analyses whose study designs were not recorded found improvements in depressive symptoms and subjective happiness after participants logged everything that went well for 15 days; 228 people were included in this outcome's analysis. In a randomized trial, negative affect scores were lower over time in the intervention group than in the control group. The findings disagree.
Open the Gratitude Journal page
FastingpracticeMixed resultsSize of effect: Not known
Studies disagree: some found a benefit, others found none. Do not count on it.
2 of 3 studies found a benefit; 1 found none. Strongest study: a systematic review of studies.
A 2024 review of pooled analyses whose designs were not recorded reported increased emotional well-being, with effects increasing with fasting length. A 2025 review associated short-term time-restricted eating and supervised prolonged fasting with modest reductions in depressive symptoms.
Open the Fasting page
CyclingpracticeMixed resultsSize of effect: Not known
Studies disagree: some found a benefit, others found none. Do not count on it.
3 of 5 studies found a benefit; 2 found none. Strongest study: a randomized controlled trial.
In a randomized trial of 114 people, the VR cycling group had a greater reduction in HAMD-17 scores than the non-VR cycling group, by 3.27. In a separate trial of 20 people with osteoarthritis, PHQ-9 scores decreased after both ECC and standard rehabilitation.
Open the Cycling page
Red Light Therapy (Photobiomodulation)practiceMixed resultsSize of effect: Not known
Studies disagree: some found a benefit, others found none. Do not count on it.
3 of 4 studies found a benefit; 1 found none. Strongest study: a randomized controlled trial.
In a 2025 trial of 120 people, the SF-36 RLEP measure changed by 57.68 with low-level laser therapy versus 29.78 with control before the third month. Findings were not consistent across studies: a review of 43 people with post-concussion symptoms found lower symptom scores with treatment, but the difference was not statistically significant.
Open the Red Light Therapy (Photobiomodulation) page
PilatespracticeNot enough evidence
Too few or too small studies to know if it works.
9 of 15 studies found a benefit; 6 found none. Strongest study: a pooled analysis of several trials.
A 2026 pooled analysis of randomized and non-randomized human studies found a small improvement in mood-related outcomes among 1,264 people. A review also reported improvements in mental and psychological health, but the findings cover people with varied health conditions.
Open the Pilates page
Hot YogapracticeNot enough evidence
Too few or too small studies to know if it works.
5 of 7 studies found a benefit; 2 found none. Strongest study: a randomized controlled trial.
An RCT involving 290 people found improved peace of mind. An RCT involving 32 people also reported improved mental health, but another RCT involving 32 people found no statistically significant condition-by-time differences for its secondary outcomes, so the results are mixed.
Open the Hot Yoga page
Bedtime Wind-Down RitualpracticeNot enough evidence
Too few or too small studies to know if it works.
All 4 studies with a clear result found a benefit. Strongest study: a randomized controlled trial.
A randomized trial involving 405 participants considered maternal mood alongside infants’ and toddlers’ problematic sleep behaviors. In another trial of 134 participants, maternal perceptions of infant mood changed most rapidly during the first three nights.
Open the Bedtime Wind-Down Ritual page
MassagepracticeNot 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 pooled analysis of several trials.
A pooled analysis of randomized trials reported improvement in psychological and depressive symptoms, while another pooled analysis found a higher Mental Health domain score. Findings disagree: a pooled analysis whose designs were not recorded, including 161 people in its depression analysis, did not find a statistically significant reduction in depression and was based on only 2 studies.
Open the Massage page
High-Intensity Interval Training (HIIT)practiceNot enough evidence
Too few or too small studies to know if it works.
9 of 14 studies found a benefit; 5 found none. Strongest study: a pooled analysis of several trials.
A pooled analysis of randomized trials involving 537 people found a small improvement in pleasure response. 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
Focused Attention MeditationpracticeNot 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.
A 2018 trial found that positive and negative affect were unchanged after meditation, while both the audio-book and control groups had lower positive affect and higher negative affect. In a 2024 trial, negative affect was lower after the VR condition; that study included people with Traumatic Brain Injury.
Open the Focused Attention Meditation page
Transcendental MeditationpracticeNot enough evidence
Too few or too small studies to know if it works.
6 of 11 studies found a benefit; 5 found none. Strongest study: a randomized controlled trial.
An RCT of 17 participants found a difference between groups in happiness at week 12, and a quasi-experimental study of 130 reported an 18% improvement in well-being at 3-months. In contrast, an RCT of 80 found a larger but nonsignificant increase in personal accomplishment scores with Transcendental Meditation than with the control group.
Open the Transcendental Meditation page
Binaural BeatspracticeNot 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.
Open the Binaural Beats page
Hot BathpracticeNot 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.
A trial of 30 found that middle-aged adults reported lower thermal sensation, higher thermal comfort and higher basic affect than young adults. In a separate trial of 12, basic affect and thermal comfort were less favorable during one heat condition than during hot-water immersion or control.
Open the Hot Bath page
Jump Rope TrainingpracticeNot enough evidence
Too few or too small studies to know if it works.
4 of 6 studies found a benefit; 2 found none. Strongest study: a randomized controlled trial.
A quasi-experimental study of 160 participants found a 33-point pre-to-post increase in classroom academic emotion scores, where higher scores indicate more positive emotion. Results are mixed: in a randomized trial of 59 participants, enjoyment levels did not differ between or within exercise groups.
Open the Jump Rope Training page
Yoga NidrapracticeNot enough evidence
Too few or too small studies to know if it works.
All 6 studies with a clear result found a benefit. Strongest study: a randomized controlled trial.
Open the Yoga Nidra page
Wim Hof Method BreathingpracticeNot 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.
In a 2024 randomized trial of 84 participants, daily negative affect declined soon after the intervention began, then the decline tapered and negative affect increased again toward the end; the effect sizes were small. Findings differ across trials: a 2023 randomized trial of 42 participants detected no significant time × group interactions in PANAS+.
Open the Wim Hof Method Breathing page
Vinyasa YogapracticeNot enough evidence
Too few or too small studies to know if it works.
All 6 studies with a clear result found a benefit. Strongest study: a non-randomized trial.
A 2023 quasi-experimental study of 277 people found greater life satisfaction than in the comparison condition. In a separate study of female patients, reported irritability decreased from 2.69 before the intervention to 2.15 afterward.
Open the Vinyasa Yoga page
Swedish (Classic) MassagepracticeNot 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.
Open the Swedish (Classic) Massage page
Brisk WalkingpracticeNot enough evidence
Too few or too small studies to know if it works.
2 of 4 studies found a benefit; 2 found none. Strongest study: a randomized controlled trial.
In a 2022 trial, affective valence increased more in the climbing group than in the Nordic walking group. This comparison does not show a mood advantage for Nordic walking over climbing.
Open the Brisk Walking page
TENS / EMS TherapypracticeNot 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 one randomized trial of 301 people, active TENS produced a small decrease in depression scores: the group mean difference was –2.7 versus placebo TENS and –3.2 versus no TENS.
Open the TENS / EMS Therapy page
CalisthenicspracticeNot 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 non-randomized trial.
In a 2022 cross-sectional survey, 92% of 3,668 respondents said they felt “better” or “much better” after using an exercise app. In a 2021 study of 11 participants, better mood was the most commonly cited health benefit after the program; these were self-reports.
Open the Calisthenics page
Ice Bath / Cold PlungepracticeNot enough evidence
Too few or too small studies to know if it works.
6 of 11 studies found a benefit; 5 found none. Strongest study: a randomized controlled trial.
A review reported improved mood among winter swimmers in a questionnaire-based study, while a pooled analysis of randomized trials involving 20 people found no significant difference in mood between cold-water immersion and passive recovery. The findings therefore do not point consistently to a mood benefit.
Open the Ice Bath / Cold Plunge 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, psychological well-being scores rose from 23.38 at baseline to 49.66 at T2 in the intervention group, compared with 24.15 to 25.75 in controls; higher scores indicate more psychological resources.
Open the Yin Yoga page
Foam RollingpracticeNot enough evidence
Too few or too small studies to know if it works.
1 of 3 studies found a benefit; 2 found none. Strongest study: a randomized controlled trial.
One trial of 27 people found improved negative mood after both active and passive foam rolling. Another trial of 18 people found no effect on vigor or fatigue, so the mood-related findings differ.
Open the Foam Rolling page
Indoor RowingpracticeNot 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 study that followed people over time.
Open the Indoor Rowing page
Cupping TherapypracticeNot enough evidence
Too few or too small studies to know if it works.
1 of 3 studies found a benefit; 2 found none. Strongest study: a randomized controlled trial.
One randomized trial of 60 people found a mental-dimension quality-of-life score 15.28 points higher after Cupping Therapy than in the control group. In contrast, a pooled analysis of randomized trials found no improvement in mental health among 408 people in its outcome analysis, so results conflict.
Open the Cupping Therapy page
Grounding / EarthingpracticeNot 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.
A 2019 randomized trial involving 16 healthy participants reported lower depressed mood while participants were grounded than when they were not.
Open the Grounding / Earthing page
Tabata TrainingpracticeNot 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.
A 2023 quasi-experimental study of 28 healthy participants found lower confusion scores after the intervention than before it; this finding concerns confusion rather than mood overall.
Open the Tabata Training 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 30 people with COPD, scores for daily life, anxiety, depression, and social activity on a quality-of-life scale decreased after the intervention.
Open the Pursed-Lip Breathing page
Infrared SaunapracticeNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit. Strongest study: a small pilot study.
Open the Infrared Sauna page
Coherent BreathingpracticeNot 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 small pilot study.
In a 2025 pilot involving 15 people, the MYMOP well-being score, used as a proxy for general quality of life, was higher than baseline after six weeks and three months. Studies disagree: a 2023 randomized trial of 400 people found no significant group by time interactions.
Open the Coherent Breathing page
Anusara YogapracticeOnly personal stories
Only people's own stories online. No study has tested it.
The one study found a benefit.
Regular yoga practice is associated with modest improvements in mood and emotional well-being. These effects were also mentioned in community reports, which reflect people’s reports rather than study evidence.
Open the Anusara Yoga page
Brain Games / PuzzlespracticeOnly personal stories
Only people's own stories online. No study has tested it.
Based on one study.
Open the Brain Games / Puzzles page
Mobility TrainingpracticeOnly personal stories
Only people's own stories online. No study has tested it.
Based on one study.
Open the Mobility Training page
Thai MassagepracticeOnly personal stories
Only people's own stories online. No study has tested it.
Based on one study.
Open the Thai Massage page
Turkey TailsupplementOnly personal stories
Only people's own stories online. No study has tested it.
Based on one study. Strongest study: a study that followed people over time.
Open the Turkey Tail page
ChagasupplementOnly personal stories
Only people's own stories online. No study has tested it.
Based on one study.
Open the Chaga page
Sea Moss (Irish Moss)supplementOnly personal stories
Only people's own stories online. No study has tested it.
Based on one study.
Open the Sea Moss (Irish Moss) page
Heating Pads / Warm CompressespracticeNo benefit found
Studies looked for a benefit and did not find one.
0 of 2 studies found a benefit; 2 found none.
A 2023 pilot study found no significant changes in positive or negative mood characteristics; studies did not support a mood-improving effect.
Open the Heating Pads / Warm Compresses page

Show all 63

Comparing practices

Tai ChiSome evidence it helpsSize of effect: Large26 trials
Forest Bathing (Shinrin-yoku)Some evidence it helpsSize of effect: Large53 trials
Social DancingSome evidence it helpsSize of effect: Large5 trials

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

What may help

Linked to improving it63 listed

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Start here

Most likely to help, from the evidence we have

PracticesAcceptance and Commitment Therapy (ACT)CertaintyMediumSourceMeta-analysisSmall effect52 other sources
A pooled analysis whose designs were not recorded found a small immediate posttest reduction in psychological distress (SMD 0.31, 95% CI 0.07-0.56). Findings on emotional well-being are mixed and variably defined, so the distress results do not establish a consistent effect on mood.
How big is the effect
Small effectA small but noticeable difference on average.
Who was studied
People with a condition
Anxiety Disorder
Bipolar Disorder
Cancer
Depression
Study result
Meta-analysis of 12 RCTs (N=890) found iACT had a small effect on reducing psychological distress at the immediate posttest (SMD 0.31, 95% CI 0.07-0.56)
Open Acceptance and Commitment Therapy (ACT)
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PracticesGardening TherapyCertaintyMediumSourceMeta-analysisSmall effect18 other sources
A 2022 meta-analysis of randomized trials found better mental health in Gardening Therapy groups than in control groups (effect size = 0.55). A 2025 meta-analysis pooling randomized and non-randomized human studies also reported a positive mental-health 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
Back Pain
Cancer
Dementia
Depression
+7 more
Study result
The meta-analysis showed that the HT experimental groups had a significant and positive impact on mental health compared with the control groups (effect size = 0.55).
Open Gardening Therapy
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PracticesPsychotherapyCertaintyMediumSourceMeta-analysisSmall effect30 other sources
A pooled analysis whose study designs were not recorded found small improvement among 332 patients receiving psychotherapy (SMD=0.28, 95%CI (0.06, 0.50)). Another such analysis found moderate effects for virtual reality interventions versus passive controls (g = -0.51, 95% CI [-0.76, -0.27], p < .01) among 929 people in its analysis.
How big is the effect
Small effectA small but noticeable difference on average.
Who was studied
Healthy people and patients
Anxiety Generalized
Autism Spectrum
Cancer
Depression
Major Depressive Disorder
Panic Disorder
+1 more
Study result
332 patients used psychotherapy and showed statistically significant improvement (SMD=0.28, 95%CI (0.06, 0.50), I2=0%)
Open Psychotherapy
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PracticesSwimmingCertaintyMediumSourceMeta-analysisModerate effect12 other sources
A pooled analysis whose designs were not recorded ranked aquatic exercise among the more effective interventions for mental health. Another reported a positive effect on postpartum depression.
How big is the effect
Moderate effectA clear difference on average.
Who was studied
Healthy people
Study result
SUCRA rankings indicated that DTOT (SUCRA=85.8) and AQE (SUCRA=80.4) were the most effective interventions for improving Mental Health.
Open Swimming
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PracticesTai ChiCertaintyMediumSourceMeta-analysisLarge effect34 other sources
A pooled analysis whose study designs were not recorded found Tai Chi improved depression scores compared with CBT, Qigong, and aerobic training among 4,501 people in its outcome analysis in 2025. Another pooled analysis of randomized trials found a 2.31-point increase in the mental component score of the Short Form Health Survey among 980 people; higher SF-36 scores indicate better health.
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
Cerebrovascular Disease
Depression
Diabetes
Elderly
Hypertension
+5 more
Study result
Tai Chi demonstrated significantly greater efficacy in improving depression scores compared to CBT (SMD=−0.59, 95% CI=−0.15 to −1.03, p<0.05), Qigong (SMD=−0.81, 95% CI=−0.07 to −1.55, p<0.05), and Aerobic Training (SMD=0.67, 95% CI=−0.32 to −1.02, p<0.05)
Open Tai Chi
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PracticesCardioCertaintyMediumSourceMeta-analysisModerate effectconflicting findings13 other sources
One pooled analysis whose designs were not recorded found improved mental aspects of quality of life, based on 1 trial with 80 participants. A separate pooled analysis found better psychological status, but another analysis reported that comparisons for mental health and emotions did not reach statistical significance.
How big is the effect
Moderate effectA clear difference on average.
Who was studied
Healthy people and patients
Study result
modestly increased mental aspects of quality of life (standardized mean difference, 0.74 SD [95% CI, 0.29-1.19 SD]; 1 trial with 80 participants, GRADE=low)
Open Cardio
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PracticesMeditationCertaintyMediumSourceMeta-analysisSmall effectconflicting findings67 other sources
A pooled analysis whose study designs were not recorded found a reduction in psychological symptoms, including depression, anxiety, and stress, among 7,395 people in its analysis (Hedges’ g = −1.03; 95% CI: −1.33 to −0.74); another found reduced rumination among 2,535 people (SMD = -0.51, 95% CI = [-0.64, -0.39]). In contrast, a pooled analysis of randomized trials found that the overall result for mindfulness-based interventions did not reach statistical significance (SMD = -0.31, 95% CI [-0.78, 0.15]), so the findings are not consistent.
How big is the effect
Small effectA small but noticeable difference on average.
Who was studied
Healthy people and patients
ADHD
Alzheimers Disease
Anxiety Disorder
Breast Cancer
Cancer
Chronic Kidney Disease
+5 more
Study result
MBIs were associated with a large overall reduction in psychological symptoms, including depression, anxiety, and stress (Hedges’ g = −1.03; 95% CI: −1.33 to −0.74)
Open Meditation
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Medium probability(21)

PracticesMindfulness MeditationCertaintyMediumSourceMeta-analysisModerate effectconflicting findings65 other sources
A pooled analysis of randomized trials found reduced total mood disturbance, and another pooled analysis whose designs were not recorded reported reduced burnout at follow-up periods ranging from under 1 week to at least 12 weeks. The studies do not give a consistent picture across mood-related outcomes.
How big is the effect
Moderate effectA clear difference on average.
Who was studied
Healthy people and patients
Anxiety Disorder
Breast Cancer
Depression
Diabetes Type2
Hypertension
Menopause
+2 more
Study result
MBSR significantly mitigated total mood disturbance (MD: -7.955, 95% CI: -15.805 to -0.105, 95% PI: -32.158 to 16.248); mood disturbance scales are inverted, so a decrease is positive
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PracticesYogaCertaintyMediumSourceMeta-analysisModerate effectconflicting findings33 other sources
A 2025 pooled analysis of randomized trials found a small improvement in emotional well-being among 3,608 people (g, 0.23; 95% CI, 0.02 to 0.45). Findings differ by population: another analysis found improved psychological menopausal symptoms, while a 2026 pooled analysis found no statistically significant effects among women with existing symptoms.
How big is the effect
Moderate effectA clear difference on average.
Who was studied
Healthy people and patients
Alzheimers Disease
Amenorrhea
Ankylosing Spondylitis
Anxiety Disorder
Bipolar Disorder
Breast Cancer
+18 more
Study result
mildly-to-moderately improved ... emotional well-being (g, 0.23; 95% CI, 0.02 to 0.45; I2 = 47%)
Open Yoga
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PracticesDanceCertaintyMediumSourceRCTModerate effect31 other sources
A pooled analysis whose study designs were not recorded found reduced depressive symptoms with dance (SMD = −0.3691; 95% CI: [−0.6758, −0.0624]; p = 0.0183). Another such analysis found improved psychological well-being in 4,254 people, using measures of well-being, mood and quality of life (pooled SMD = 0.76; 95% CI: 0.58, 0.95).
How big is the effect
Moderate effectA clear difference on average.
Who was studied
Healthy people and patients
Cancer
Depression
Parkinsons Disease
Study result
GDS: Dance n = 2, SMD = −0.3691; 95% CI: [−0.6758, −0.0624]; p = 0.0183; I2 = 24.8% — Reduced depressive symptoms.
Open Dance
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PracticesForest Bathing (Shinrin-yoku)CertaintyMediumSourceRCTLarge effect66 other sources
A meta-analysis of randomized trials found a large overall mood effect of 1.25 (95% CI = 0.93–1.57, p < 0.001) among 332 people in its analysis; another pooled analysis found reduced anger. Findings differ by activity type: a review noted that studies of indirect activities lasting >1 h were unavailable, and the effectiveness of detailed forest-healing programs had yet to be evaluated.
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
Cancer
Chronic Fatigue Syndrome
+17 more
Study result
The overall effect size of the forest therapy programs was 1.25 (95% CI = 0.93–1.57, p < 0.001), which was large and statistically significant.
Open Forest Bathing (Shinrin-yoku)
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PracticesLoving-Kindness Meditation (Metta)CertaintyMediumSourceRCTSmall effect17 other sources
A meta-analysis pooling randomized and non-randomized human studies found a small effect on daily positive emotions among 1,759 people in its analysis (SMD 0.395 [0.258, 0.533]). A review of observational studies also reported greater negative affect in controls than in people practicing loving-kindness meditation on the Chinese Affect Scale.
How big is the effect
Small effectA small but noticeable difference on average.
Who was studied
Healthy people and patients
Depression
Ptsd
Schizophrenia
Study result
medium effect sizes for LKM interventions on daily positive emotions in both wait-list controlled RCTs and non-RCT studies
Open Loving-Kindness Meditation (Metta)
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PracticesStrength TrainingCertaintyMediumSourceRCTModerate effect8 other sources
Pooled analyses whose study designs were not recorded found improvements in emotional-function scores and mental-health scores. The mental-health analysis reported high heterogeneity (I² = 89%), indicating that results varied considerably across studies.
How big is the effect
Moderate effectA clear difference on average.
Who was studied
Healthy people and patients
Study result
resistance training (RT) provided the greatest benefit for reducing Emotional Functions (SMD = 1.02, 95% CI [0.67, 1.38], p < 0.0001)
Open Strength Training
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PracticesSocial DancingCertaintyMediumSourceRCTLarge effect14 other sources
A meta-analysis of randomized trials found that Chinese square dance improved well-being compared with a control group (SMD = −1.98, 95% CI: −2.55, −1.41), with a large effect. A review also described possible benefits during and after cancer therapy, but noted that data to derive an effect size were lacking.
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
Cancer
Dementia
Mild Cognitive Impairment
Study result
For well-being, Chinese square dance was superior to the control group in enhancing well-being (SMD = −1.98, 95% CI: −2.55, −1.41).
Open Social Dancing
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PracticesExpressive WritingCertaintyMediumSourceRCTModerate effect18 other sources
A pooled analysis of randomized trials found that expressive writers who used more positive emotion words reported higher emotional well-being scores three months after the intervention than writers who used more negative emotion words (β = 1.87 [95% CI 0.33, 3.42], p = 0.02; 68 people in this outcome's analysis). However, a review of at-home written emotional disclosure found short-term emotional disruption without consistent long-term psychological benefit.
How big is the effect
Moderate effectA clear difference on average.
Who was studied
Healthy people and patients
Breast Cancer
Cancer
Covid 19
Eating Disorder
Fibromyalgia
Leukemia
+3 more
Study result
Expressive writers who used more positive emotion words reported higher scores on emotional well-being (β = 1.87 [95% CI 0.33, 3.42], p = 0.02) three months post-intervention compared to those who used more negative emotion words
Open Expressive Writing
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PracticesHatha YogaCertaintyMediumSourceRCT25 other sources
A pooled analysis of randomized trials found a 2.38-point improvement on the SF-36 mental health scale among 686 people in its analysis. In a separate randomized trial, participants 59 and younger had improved emotional well-being scores (0.8 ± 0.3) on the FACT-G.
Who was studied
Healthy people and patients
Back Pain
Breast Cancer
Copd
Depression
Female Infertility
Menopause
+3 more
Study result
mental: MD 2.38, 95% CI 0.60 to 4.17 on the SF-36 mental health scale, higher = better; both 686 participants
Open Hatha Yoga
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PracticesBox BreathingCertaintyMediumSourceRCT5 other sources
A pooled review of randomized trials reports short-term mood benefits, though the effects were not uniform. In one trial with 240 participants, square breathing improved measured mood valence (ES=0.5, 95% CI 0-1).
Who was studied
Healthy people and patients
Surgery Post
Study result
box breathing was shown to have short-term benefits on perceived stress, perceived anxiety and mood in a non-uniform manner
Open Box Breathing
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PracticesBreathworkCertaintyMediumSourceRCTSmall effectconflicting findings22 other sources
A 2025 pooled analysis whose study designs were not recorded found a small reduction in post-intervention symptom severity with prāṇāyāma compared with passive controls (315 people in its analysis). A separate pooled analysis found no effect on overall mental health outcomes, so findings are mixed.
How big is the effect
Small effectA small but noticeable difference on average.
Who was studied
Healthy people and patients
Breast Cancer
Hypertension
Parkinsons Disease
Study result
PP samples (SMD = −0.35, 95% CI = [−0.57, −0.12], I² = 0%) showed that prāṇāyāma significantly reduced post-intervention symptom severity in comparison to passive controls
Open Breathwork
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PracticesQigongCertaintyMediumSourceRCTSmall effectconflicting findings22 other sources
A 2020 meta-analysis of randomized trials found improved mental-health scores among 159 people in its analysis. A 2025 meta-analysis reported improved psychiatric symptoms among people with serious mental illness, while a 2022 meta-analysis found no detectable difference in emotional well-being; findings differ across reviews.
How big is the effect
Small effectA small but noticeable difference on average.
Who was studied
Healthy people and patients
Addiction Drugs
Back Pain
Breast Cancer
Cancer
Chronic Fatigue Syndrome
Copd
+4 more
Study result
SF-36-mental health: MD 6.55 (1.78 to 11.32), p=0.007, I2=58%
Open Qigong
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PracticesAcupunctureCertaintyMediumSourceRCTLarge effectconflicting findings7 other sources
In a pooled analysis of randomized trials, acupuncture lowered the Kupperman symptom score by 5.04 points in studies of menopause. Findings differed for withdrawal symptoms: another pooled analysis found no significant difference between acupuncture and placebo.
How big is the effect
Large effectA big difference on average. Check how strong the evidence is.
Who was studied
People with a condition
Addiction Drugs
Menopause
Study result
acupuncture showed significant improvements in the three dimensions of physical functioning (PF), general health (GH), and mental component summary (MCS) both after treatment and at follow-up
Open Acupuncture
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PracticesGratitude JournalCertaintyMediumSourceRCTconflicting findings13 other sources
Pooled analyses whose study designs were not recorded found improvements in depressive symptoms and subjective happiness after participants logged everything that went well for 15 days; 228 people were included in this outcome's analysis. In a randomized trial, negative affect scores were lower over time in the intervention group than in the control group (β = −1.62, 95% CI 2.98 to −0.26; p = 0.019; 404 people). The findings disagree.
Who was studied
Healthy people and patients
Cancer
Stroke Recovery
Study result
significant improvements in both depressive symptoms (Center for Epidemiologic Studies Depression Scale (CES-D)) and subjective happiness (Subjective Happiness Scale (SHS)) following participants keeping a log of everything that went well for 15 days.
Open Gratitude Journal
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PracticesLaughter Yoga / TherapyCertaintyMediumSourceRCTconflicting findings19 other sources
A systematic review pooling randomized and non-randomized human studies found improvements in hope and overall happiness among 305 people in its outcome analysis. Findings about mood are not consistent: another review of randomized trials judged the evidence on mood and depressive symptoms to be very low certainty.
Who was studied
Healthy people and patients
Anxiety Disorder
Autism Spectrum
Cancer
Chronic Kidney Disease
Diabetes Type2
Eczema
+2 more
Study result
enhancing hope and overall happiness
Open Laughter Yoga / Therapy
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PracticesFinnish SaunaCertaintyMediumSourceClinical7 other sources
A 2018 pooled analysis of randomized and non-randomized human studies reported improvements in anxiety and depression measures, alongside changes in somatic complaints, hunger, and relaxation. In a 2008 study of 45 people, mood scales and both measures of manifest anxiety improved after sauna bathing.
Who was studied
Healthy people and patients
Allergic Rhinitis
Ankylosing Spondylitis
Chronic Fatigue Syndrome
Common Cold
Copd
Depression
+4 more
Study result
Masuda et al. 2005 (depression): improved somatic complaints (p < 0.001), hunger (p < 0.0001), relaxation (p < 0.0001) vs control; Soejima et al. 2015: improved POMS anxiety (p=0.008), depression (p=0.018), fatigue (p=0.005)
Open Finnish Sauna
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PracticesLatin Dance FitnessCertaintyMediumSourceClinical7 other sources
In a 2022 trial of 107 participants, mood scores improved from baseline to 12 weeks in both the football and Zumba groups; at 40 weeks, only the Zumba group showed a significant within-group change. A 2020 trial in 65 healthy participants also reported a 14.2-point improvement in mental health.
Who was studied
Healthy people
Menopause
Study result
Between baseline and 12 weeks, both the football group (3.27, 95% CI 0.58 to 5.95, p = 0.017) and the Zumba group (3.30, 95% CI 0.60 to 6.00, p = 0.017) revealed significant within-group changes... Between baseline and 40 weeks, only the Zumba group showed a significant within-group change (4.44, 95
Open Latin Dance Fitness
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PracticesFastingCertaintyMediumSourceClinical4 other sources
A 2024 review of pooled analyses whose designs were not recorded reported increased emotional well-being, with effects increasing with fasting length. A 2025 review associated short-term time-restricted eating and supervised prolonged fasting with modest reductions in depressive symptoms.
Who was studied
Healthy people and patients
Study result
↑ Acetoacetic * ↑ EWB * EWB effects increased with fasting length *
Open Fasting
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PracticesCyclingCertaintyMediumSourceClinical6 other sources
In a randomized trial of 114 people, the VR cycling group had a greater reduction in HAMD-17 scores than the non-VR cycling group, by 3.27 (95% CI 1.91-4.93; ES 0.65; P<.001). In a separate trial of 20 people with osteoarthritis, PHQ-9 scores decreased after both ECC and standard rehabilitation.
Who was studied
Healthy people and patients
Osteoarthritis
Study result
Compared with the non-VR Moderate-Intensity Stationary Cycling group, the VR Moderate-Intensity Stationary Cycling group showed greater reductions in HAMD-17 scores by 3.27 (95% CI 1.91-4.93), respectively, with an ES of 0.65 (P<.001).
Open Cycling
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PracticesRed Light Therapy (Photobiomodulation)CertaintyMediumSourceClinical5 other sources
In a 2025 trial of 120 people, the SF-36 RLEP measure changed by 57.68 with low-level laser therapy versus 29.78 with control before the third month (p<0.001). Findings were not consistent across studies: a review of 43 people with post-concussion symptoms found lower symptom scores with treatment, but the difference was not statistically significant.
Who was studied
People with a condition
Alzheimers Disease
Anxiety Disorder
Depression
Low Libido
Osteoarthritis
Parkinsons Disease
+2 more
Study result
SF-36 RLEP Pre-3rd month change: LLLT 57.68 vs Control 29.78, p<0.001
Open Red Light Therapy (Photobiomodulation)
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PracticesAlternate Nostril Breathing (Nadi Shodhana)CertaintyMediumSourceClinical3 other sources
A 2025 randomized trial reported improved positive affect after 12 weeks in people with Parkinson's disease in the test group compared with the control group.
Who was studied
People with a condition
Anxiety Disorder
Parkinsons Disease
Study result
There was also highly significant improvement of cognition, general well being and anxiety as shown by the PGI memory scale, Hamilton- anxiety scale and psychological general well being schedule scores in this group.
Open Alternate Nostril Breathing (Nadi Shodhana)
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Low probability(32)

PracticesMassageCertaintyLowSourceMeta-analysisLarge effectconflicting findings5 other sources
A pooled analysis of randomized trials reported improvement in psychological and depressive symptoms, while another pooled analysis found a higher Mental Health domain score. Findings disagree: a pooled analysis whose designs were not recorded, including 161 people in its depression analysis, did not find a statistically significant reduction in depression and was based on only 2 studies.
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
Massage significantly improves psychological, depressive, anxious, and fatigue-related symptoms ... psychosocial subscale of the MRS
Open Massage
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PracticesPilatesCertaintyLowSourceRCTSmall effect16 other sources
A 2026 pooled analysis of randomized and non-randomized human studies found a small improvement in mood-related outcomes among 1,264 people. A review also reported improvements in mental and psychological health, but the findings cover people with varied health conditions.
How big is the effect
Small effectA small but noticeable difference on average.
Who was studied
Healthy people and patients
Arthritis
Back Pain
Breast Cancer
Cancer
Diabetes
Diabetes Type2
+8 more
Study result
adjusting for outcome type via meta-regression yielded a statistically significant pooled effect (g = 0.393, p = 0.023)
Open Pilates
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PracticesHot YogaCertaintyLowSourceRCT8 other sources
An RCT involving 290 people found improved peace of mind (b = 0.23, p = .001, ΔR2 = .02). An RCT involving 32 people also reported improved mental health, but another RCT involving 32 people found no statistically significant condition-by-time differences for its secondary outcomes, so the results are mixed.
Who was studied
Healthy people and patients
ADHD
Depression
Study result
peace of mind, b = 0.23, p = .001, ΔR2 = .02
Open Hot Yoga
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PracticesBedtime Wind-Down RitualCertaintyLowSourceRCT5 other sources
A randomized trial involving 405 participants considered maternal mood alongside infants’ and toddlers’ problematic sleep behaviors. In another trial of 134 participants, maternal perceptions of infant mood changed most rapidly during the first three nights.
Who was studied
Healthy people and patients
Study result
as well as maternal mood
Open Bedtime Wind-Down Ritual
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PracticesHigh-Intensity Interval Training (HIIT)CertaintyLowSourceRCTTrivial effectconflicting findings15 other sources
A pooled analysis of randomized trials involving 537 people found a small improvement in pleasure response. 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
Trivial effectReal in studies, but too small for most people to notice.
Who was studied
Healthy people and patients
Breast Cancer
Diabetes Type2
Fatty Liver Nafld
Heart Disease
Hepatitis Viral
Obesity
+2 more
Study result
Emotional function was higher in the HIIT group, while negative physical function and pain scores were relatively lower.
Open High-Intensity Interval Training (HIIT)
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PracticesTENS / EMS TherapyCertaintyLowSourceRCT1 other source
In one randomized trial of 301 people, active TENS produced a small decrease in depression scores: the group mean difference was –2.7 versus placebo TENS (95% CI –4.7, –0.8) and –3.2 versus no TENS (95% CI –5.1, –1.3).
Who was studied
People with a condition
Study result
There was a small decrease in depression (PROMIS) with active TENS use: group mean difference vs placebo TENS –2.7 [95% CI –4.7, –0.8], P=0.002; vs no TENS –3.2 [95% CI –5.1, –1.3], P=0.0001.
Open TENS / EMS Therapy
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PracticesFocused Attention MeditationCertaintyLowSourceClinical10 other sources
A 2018 trial found that positive and negative affect were unchanged after meditation, while both the audio-book and control groups had lower positive affect and higher negative affect. In a 2024 trial, negative affect was lower after the VR condition; that study included people with Traumatic Brain Injury.
Who was studied
Healthy people and patients
Traumatic Brain Injury
Study result
Positive and negative affect were no different than baseline following meditation, whereas, both audio book and control groups had lower positive affect and higher negative affect following the intervention.
Open Focused Attention Meditation
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PracticesTranscendental MeditationCertaintyLowSourceClinical12 other sources
An RCT of 17 participants found a difference between groups in happiness at week 12 (MD = 0.10, SD = 0.10, p = 0.001), and a quasi-experimental study of 130 reported an 18% improvement in well-being at 3-months. In contrast, an RCT of 80 found a larger but nonsignificant increase in personal accomplishment scores with Transcendental Meditation than with the control group (between-group difference, 1.9 points; 95% CI, −0.4 to 4.1 points; P = .11).
Who was studied
Healthy people and patients
Hypertension
Study result
There were also statistically significant differences between groups at week 12 for the domains of happiness (MD = 0.10, SD = 0.10, p = 0.001)
Open Transcendental Meditation
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PracticesBinaural BeatsCertaintyLowSourceClinical10 other sources
A randomized trial of 219 people found increased calmness and focus with both Binaural Beats conditions; the calmness change was greater with Binaural Beats plus pink noise than with silence (SMD 1.01). In another trial of 64 people, changes in POMS scores did not differ significantly by Binaural Beats or auditory stimulus, so findings vary by measure and study.
Who was studied
Healthy people and patients
Study result
Both BB conditions significantly increased calmness and focus (g's > .74; p's < .001). Calmness was measured with a 9-point VAS (reverse scored); the BB + Pink Noise calmness change was significantly greater than the Silence condition.
Open Binaural Beats
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PracticesHot BathCertaintyLowSourceClinical10 other sources
A trial of 30 found that middle-aged adults reported lower thermal sensation, higher thermal comfort and higher basic affect than young adults. In a separate trial of 12, basic affect and thermal comfort were less favorable during one heat condition than during hot-water immersion or control.
Who was studied
Healthy people and patients
Cancer
Study result
Middle-aged adults reported lower thermal sensation, higher thermal comfort, and higher basic affect than young adults (all P < 0.01)
Open Hot Bath
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PracticesJump Rope TrainingCertaintyLowSourceClinical7 other sources
A quasi-experimental study of 160 participants found a 33-point pre-to-post increase in classroom academic emotion scores, where higher scores indicate more positive emotion. Results are mixed: in a randomized trial of 59 participants, enjoyment levels did not differ between or within exercise groups.
Who was studied
Healthy people and patients
Arthritis
Study result
General Health Questionnaire-28 as a measure of mental health ... statistically significance difference between experimental and control groups after adjustment for their own baseline values (P value truncated in abstract)
Open Jump Rope Training
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PracticesYoga NidraCertaintyLowSourceClinical7 other sources
In a 2011 randomized trial, positive wellbeing and general health improved by MD 0.35 points in the Yoga group (150 participants). A 2016 trial involving people with menstrual irregularity also reported improved positive well-being after six months of yogic intervention compared with a control group.
Who was studied
Healthy people and patients
Menopause
Menstrual Irregularity
Study result
Positive wellbeing and general health improved significantly (P<0.02) in the Yoga group.
Open Yoga Nidra
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PracticesWim Hof Method BreathingCertaintyLowSourceClinical6 other sources
In a 2024 randomized trial of 84 participants, daily negative affect declined soon after the intervention began, then the decline tapered and negative affect increased again toward the end; the effect sizes were small. Findings differ across trials: a 2023 randomized trial of 42 participants detected no significant time × group interactions in PANAS+ (p = 0.427).
Who was studied
Healthy people and patients
Depression
Study result
intriguingly, post-intervention psychological safety
Open Wim Hof Method Breathing
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PracticesVinyasa YogaCertaintyLowSourceClinical7 other sources
A 2023 quasi-experimental study of 277 people found greater life satisfaction than in the comparison condition (B = 0.30, p = 0.013). In a separate study of female patients, reported irritability decreased from 2.69 before the intervention to 2.15 afterward.
Who was studied
Healthy people and patients
Breast Cancer
Study result
greater life satisfaction (B = 0.30, p = 0.013) ... as compared to the Comparison condition.
Open Vinyasa Yoga
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PracticesSwedish (Classic) MassageCertaintyLowSourceClinical6 other sources
A 2016 randomized trial reported that the Swedish massage group’s average scale score fell from 3.52 ± 0.65 before the intervention to 2.42 ± 0.76 afterward. Results were not consistent across studies: a 2024 randomized trial found no significant time-by-group interactions for the global scale or either subscale.
Who was studied
People with a condition
Breast Cancer
Cancer
Chronic Fatigue Syndrome
Coronary Artery Disease
Endometriosis
Study result
There is a significant difference between Changes in mood rating after the intervention in the case and control groups (p < 0.001). Lower scores indicate a better mood.
Open Swedish (Classic) Massage
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PracticesBrisk WalkingCertaintyLowSourceClinical5 other sources
In a 2022 trial, affective valence increased more in the climbing group than in the Nordic walking group (p = 0.010, d = 0.33). This comparison does not show a mood advantage for Nordic walking over climbing.
Who was studied
People with a condition
Anxiety Disorder
Peripheral Artery Disease
Ptsd
Study result
A significantly larger pre-post increase in affective valence was found in the climbing group compared to both the social contact group, p < 0.001, d = 0.52, and to the nordic walking group, p = 0.010, d = 0.33. (Feeling Scale)
Open Brisk Walking
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PracticesCalisthenicsCertaintyLowSourceClinical3 other sources
In a 2022 cross-sectional survey, 92% of 3,668 respondents said they felt “better” or “much better” after using an exercise app. In a 2021 study of 11 participants, better mood was the most commonly cited health benefit after the program; these were self-reports.
Who was studied
Healthy people and patients
Study result
Ninety-two percent of respondents reported feeling 'better' or 'much better' after using the Freeletics App.
Open Calisthenics
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PracticesIce Bath / Cold PlungeCertaintyLowSourceClinicalSmall effectconflicting findings12 other sources
A review reported improved mood among winter swimmers in a questionnaire-based study, while a pooled analysis of randomized trials involving 20 people found no significant difference in mood between cold-water immersion and passive recovery. The findings therefore do not point consistently to a mood benefit.
How big is the effect
Small effectA small but noticeable difference on average.
Who was studied
Healthy people and patients
Depression
Study result
Another questionnaire-based study looked into general well-being and indicated a reduction of tension, fatigue and an improvement in mood and memory in winter swimmers... the participants reported to be more energetic, active and brisk, compared to the control group.
Open Ice Bath / Cold Plunge
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PracticesYin YogaCertaintyLowSourceClinical3 other sources
In a randomized trial of 120 people, psychological well-being scores rose from 23.38 at baseline to 49.66 at T2 in the intervention group, compared with 24.15 to 25.75 in controls; higher scores indicate more psychological resources.
Who was studied
People with a condition
Anxiety Disorder
Depression
Study result
Psychological Well-Being Scale: intervention 23.38 at baseline to 40.35 at T1 and 49.66 at T2 vs control 24.15 to 30.56 and 25.75; group × time ηp² = 0.668. Higher scores indicate more psychological resources.
Open Yin Yoga
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PracticesFoam RollingCertaintyLowSourceClinical3 other sources
One trial of 27 people found improved negative mood after both active and passive foam rolling. Another trial of 18 people found no effect on vigor or fatigue, so the mood-related findings differ.
Who was studied
Healthy people
Study result
A-FR significantly improved ... negative mood and P-FR significantly improved ... negative mood.
Open Foam Rolling
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PracticesIndoor RowingCertaintyLowSourceClinical3 other sources
In a cohort of 11 healthy people, the PANAS negative score fell from 17 ± 5.1 at rest to 13 ± 5.6 a.u. after the exercise condition.
Who was studied
Healthy people
Study result
The PANAS negative score changed significantly from 17 ± 5.1, at rest, to 13 ± 5.6 a.u., after Ex_80% (p < 0.01)
Open Indoor Rowing
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PracticesCupping TherapyCertaintyLowSourceClinicalTrivial effectconflicting findings4 other sources
One randomized trial of 60 people found a mental-dimension quality-of-life score 15.28 points higher after Cupping Therapy than in the control group. In contrast, a pooled analysis of randomized trials found no improvement in mental health among 408 people in its outcome analysis, so results conflict.
How big is the effect
Trivial effectReal in studies, but too small for most people to notice.
Who was studied
People with a condition
Multiple Sclerosis
Osteoarthritis
Study result
In the intervention group after the cupping therapy, the mean score of QOL in the mental dimension was 15.28 higher than that in the control group (p = 0.0001).
Open Cupping Therapy
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PracticesGrounding / EarthingCertaintyLowSourceClinical2 other sources
A 2019 randomized trial involving 16 healthy participants reported lower depressed mood while participants were grounded than when they were not.
Who was studied
Healthy people
Study result
significant decreases in fatigue, depressed mood, tiredness and pain while grounded as compared to not being grounded.
Open Grounding / Earthing
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PracticesTabata TrainingCertaintyLowSourceClinical2 other sources
A 2023 quasi-experimental study of 28 healthy participants found lower confusion scores after the intervention than before it; this finding concerns confusion rather than mood overall.
Who was studied
Healthy people
Study result
confusion showed a statistically significant main effect of time [F (1, 26) = 5.534, p = 0.026], with the pre-test confusion values being higher for both groups than those of the post-test ones
Open Tabata Training
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PracticesPursed-Lip BreathingCertaintyLowSourceClinical1 other source
In a quasi-experimental study of 30 people with COPD, scores for daily life, anxiety, depression, and social activity on a quality-of-life scale decreased after the intervention.
Who was studied
People with a condition
Copd
Study result
Postintervention, participants' scores for daily life (P = .035), anxiety (P = .034), depression (P = .036), and social activity (P = .041) on the QoL scale decreased significantly from baseline. The study names the QoL instrument as SF-36, but the decreases in anxiety and depression suggest a sympt
Open Pursed-Lip Breathing
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PracticesInfrared SaunaCertaintyLowSourceClinical2 other sources
A pilot study of 25 healthy participants found a pre-to-post-session reduction in self-reported negative affect (MD -1.72 points [-2.93, -0.51]).
Who was studied
Healthy people
Study result
participants evidenced ... reductions (t [24]= -2.93, M diff= -1.72, p =.007, 95% CI [-2.93, -0.51]) in self-reported negative affect pre-post-WBH session
Open Infrared Sauna
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PracticesCoherent BreathingCertaintyLowSourceClinicalconflicting findings3 other sources
In a 2025 pilot involving 15 people, the MYMOP well-being score, used as a proxy for general quality of life, was higher than baseline after six weeks and three months (95% CI 0.7–2.2 points and 95% CI 0.7–2.1 points, respectively; p < 0.001 for both). Studies disagree: a 2023 randomized trial of 400 people found no significant group by time interactions (F=0.024, p=0.878, ηp²<0.001).
Who was studied
Healthy people and patients
Study result
The MYMOP well-being score (scale 0–6), considered a proxy for general quality of life, shows positive results both after six weeks (95% CI 0.7–2.2 points, p < 0.001) and three months (95% CI 0.7–2.1 points, p < 0.001) compared to baseline.
Open Coherent Breathing
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PracticesAnusara YogaCertaintyLowSourceAnecdotal2 other sources
Regular yoga practice is associated with modest improvements in mood and emotional well-being. These effects were also mentioned in community reports, which reflect people’s reports rather than study evidence.
Study result
Regular yoga practice is associated with modest improvements in mood and emotional well-being.
Open Anusara Yoga
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PracticesBrain Games / PuzzlesCertaintyLowSourceAnecdotal1 other source
This effect was mentioned in 33 of 350 community reports discussing it (Reddit 20, Bluesky 7, Hacker News 3, YouTube 3).
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PracticesMobility TrainingCertaintyLowSourceAnecdotal1 other source
This effect was mentioned in 6 of 276 Reddit reports discussing it.
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PracticesThai MassageCertaintyLowSourceAnecdotal1 other source
This effect was mentioned in 18 of 304 community reports discussing it (Reddit 14, YouTube 4).
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PracticesHeating Pads / Warm CompressesCertaintyLowSourceTheoreticalTrivial effect3 other sources
A 2023 pilot study found no significant changes in positive or negative mood characteristics (n = 22); studies did not support a mood-improving effect.
How big is the effect
Trivial effectReal in studies, but too small for most people to notice.
Who was studied
People with a condition
Open Heating Pads / Warm Compresses
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Very low probability(3)

SupplementsTurkey TailCertaintyVery lowSourceAnecdotal1 other source
This effect was mentioned in 16 of 232 Reddit reports discussing it.
Timing
felt immediately
Open Turkey Tail
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SupplementsChagaCertaintyVery lowSourceAnecdotal1 other source
This effect was mentioned in 23 of 280 community reports discussing it (Reddit 21, YouTube 2).
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SupplementsSea Moss (Irish Moss)CertaintyVery lowSourceAnecdotal1 other source
This effect was mentioned in 13 of 299 community reports discussing it (Reddit 11, YouTube 2).
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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 51

Practice	How sure	Effect size	Own trials	What worked in trials
Forest Bathing (Shinrin-yoku)	CertaintyMediumSourceRCT	Large effect	53 trials or pooled analyses	15–85 min · 1–7×/week · 0.1–0.6 weeks
Tai Chi	CertaintyMediumSourceMeta-analysis	Large effect	26 trials or pooled analyses	30–60 min · 1–3×/week · 7–18 weeks
Social Dancing	CertaintyMediumSourceRCT	Large effect	5 trials or pooled analyses
Acupuncture	CertaintyMediumSourceRCT	Large effect	4 trials or pooled analyses	1.5–2 weeks
Mindfulness Meditation	CertaintyMediumSourceMeta-analysis	Moderate effect	57 trials or pooled analyses	5–120 min · 1–6×/week · 2–8 weeks
Dance	CertaintyMediumSourceRCT	Moderate effect	25 trials or pooled analyses	30–60 min · 1–2.8×/week · 6–12 weeks
Yoga	CertaintyMediumSourceMeta-analysis	Moderate effect	23 trials or pooled analyses	1.5–50 min · 1–2.8×/week · 4–8 weeks
Cardio	CertaintyMediumSourceMeta-analysis	Moderate effect	10 trials or pooled analyses	30–47 min · 2.3–3×/week · 8–9 weeks
Swimming	CertaintyMediumSourceMeta-analysis	Moderate effect	8 trials or pooled analyses	20–45 min · 2–2.5×/week · 2–15 weeks
Expressive Writing	CertaintyMediumSourceRCT	Moderate effect	6 trials or pooled analyses	10–20 min · 1–7×/week · 0.4–3 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

Mood Improvement is a psyche-related outcome describing better mood or fewer symptoms linked with depression and stress. In research, it may reflect changes on depression or stress assessments rather than a single, universal feeling of happiness. It is an outcome category, not a diagnosis, and results may come from studies of people with clinical conditions, caregivers, or mixed groups.

How interventions help

Interventions associated with mood improvement span several practical approaches: electrical stimulation, supplements, aerobic activity, yoga, meditation, tai chi, and cold-water exposure. Their findings do not represent one uniform outcome. Some assessed depressive symptoms, while others assessed stress, negative emotions, positive affect, anxiety, wellbeing, or broader mental health. This means a change on one mood measure should not automatically be treated as equivalent to a change on another.

Timing also differs substantially. Ashwagandha was studied at 300 mg/day for 90 days, with onset and persistence after stopping categorized as days and daily use specified. Saffron Extract was studied at 30 mg/day for 6-12 weeks with daily use, while Selenium was typically studied at 200 mcg/day for 3-6 months. Other supplement trials covered 40 days to 12 weeks for Acetyl-L-Carnitine (ALCAR), 4 weeks to 6 months for Vitamin E, and 6-8 weeks or two menstrual cycles in reviewed St. John's Wort trials. These ranges show that some findings followed sustained use rather than an immediate response.

The movement and mind-body approaches are less easily reduced to a single supplement-style schedule. Yoga-related findings include changes in stress, anxiety, depression, mindfulness, life satisfaction, or wellbeing, while cycling findings distinguish a virtual-reality format from comparable stationary cycling. TENS / EMS Therapy findings concern active stimulation compared with placebo stimulation or no stimulation. The evidence therefore supports comparing the type of intervention and the outcome measured, rather than treating all mood-related effects as interchangeable.

Applicability also varies: studies included people with clinical conditions, mixed groups, family caregivers of dementia patients, and populations whose health status was not specified. Results may therefore be most directly relevant to groups resembling the populations and assessment settings in which each intervention was studied.

Choosing guidance

Choose among these options by matching the evidence to the outcome and population you care about. Some studies assessed depressive symptoms, while others measured stress, negative emotions, wellbeing, happiness, or caregiver distress, so a result for one mood measure may not translate directly to another. Evidence from clinical-condition groups may be most relevant when your circumstances resemble those participants; findings from mixed or unspecified groups may be less specific to any one situation.

Timing and commitment also differ. Options such as Lavender Extract, Melatonin, and Lion's Mane were examined over short periods or with effects assessed soon after use. Ashwagandha, Saffron Extract, Rhodiola Rosea, and several nutritional supplements were studied over weeks or months, making them less suited to judging from a single use. Daily use was part of some study protocols, whereas other options were not studied as daily interventions. The listed dose and duration should therefore be read as study conditions, not as a general recommendation.

Human randomized trials or meta-analyses provide a more direct basis for judging an option than anecdotal reports, theoretical references, animal research, or community mentions. Some options, including Meditation, Ice Bath / Cold Plunge, Omega-3, Magnesium, Ginkgo Biloba, Box Breathing, and CBD (Cannabidiol), have conflicting evidence, so their findings warrant more caution even when individual studies report benefits. For a non-supplement approach, Yoga, Tai Chi, Swimming, Cycling, and Finnish Sauna offer choices studied in human groups, but the outcomes and participant characteristics vary.