psyche

Anxiety Reduction

Anxiety Reduction refers to a decrease in the severity of anxiety, typically assessed using anxiety questionnaires or rating instruments. It describes improvement in an anxiety-related outcome rather than the complete absence of anxiety.

See where Anxiety Reduction fits within the broader psyche category.

3Supplements
59Practices

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.

62 options:12 some evidence17 mixed22 not enough evidence1 not tested in people8 personal stories only2 no benefit found

What studies foundSize of effect

PsychotherapypracticeSome evidence it helpsSize of effect: Medium
Some human studies found a benefit. More research could change this.
32 of 34 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 a moderate reduction in anxiety with psychological interventions among 1,997 people in its anxiety analysis. A separate pooled analysis of prenatal psychotherapies and psychosocial interventions also found reduced anxiety symptoms among 5,231 people in its anxiety analysis.
Open the Psychotherapy page
PilatespracticeSome evidence it helpsSize of effect: Medium
Some human studies found a benefit. More research could change this.
23 of 26 studies found a benefit; 3 found none. Strongest study: a pooled analysis of several trials.
A pooled analysis of randomized trials found reduced anxiety symptom severity among 827 people. A separate analysis also reported lower anxiety levels among pregnant women who took part in clinical Pilates and childbirth training.
Open the Pilates page
Laughter Yoga / TherapypracticeSome evidence it helpsSize of effect: Medium
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 meta-analysis of randomized trials found reduced anxiety. The studies included people with anxiety disorders, depression, cancer, and other health conditions.
Open the Laughter Yoga / Therapy page
Strength TrainingpracticeSome evidence it helpsSize of effect: Small
Some human studies found a benefit. More research could change this.
4 of 5 studies found a benefit; 1 found none. Strongest study: a pooled analysis of several trials.
Pooled analyses found lower anxiety scores with resistance or mixed exercise, and with exercise overall. One analysis included 5,675 people in its anxiety analysis and reported a small effect.
Open the Strength Training page
Forest Bathing (Shinrin-yoku)practiceSome evidence it helpsSize of effect: Large
Some human studies found a benefit. More research could change this.
51 of 53 studies found a benefit; 2 found none. Strongest study: a pooled analysis of several trials.
A meta-analysis pooling randomized and non-randomized human studies found reduced tension in a neutral subgroup of 12 people. A separate meta-analysis of randomized trials found an anxiety effect size of 0.88 among 332 people in its analysis.
Open the Forest Bathing (Shinrin-yoku) page
Gardening TherapypracticeSome evidence it helpsSize of effect: Medium
Some human studies found a benefit. More research could change this.
9 of 10 studies found a benefit; 1 found none. Strongest study: a pooled analysis of several trials.
A 2024 meta-analysis pooling randomized trials involving 710 people reported an effect on anxiety. A separate 2025 meta-analysis of randomized trials involving 960 people also reported an effect on anxiety.
Open the Gardening Therapy page
Box BreathingpracticeSome 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 randomized controlled trial.
A review of randomized trials found short-term benefits of Box Breathing for perceived anxiety, stress, and mood, but the changes were not uniform. In a separate trial, fear of thoughts related to COVID-19 decreased after exposure, with no significant differences between groups.
Open the Box Breathing page
Yoga NidrapracticeSome evidence it helpsSize of effect: Large
Some human studies found a benefit. More research could change this.
All 9 studies with a clear result found a benefit. Strongest study: a pooled analysis of several trials.
Open the Yoga Nidra 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.
7 of 9 studies found a benefit; 2 found none. Strongest study: a randomized controlled trial.
Findings are mixed: a 2013 randomized trial of 96 participants reported improved anxiety scores, while a 2025 randomized trial of 68 found a non-significant decrease in anxiety scores after follow-up, both within the test group and compared with the control group.
Open the Alternate Nostril Breathing (Nadi Shodhana) page
Yin YogapracticeSome 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 randomized trial of 120 people, anxiety scores fell from 48.25 at baseline to 10.81 at T2 in the intervention group, while the control group’s scores changed from 46.91 to 46.36. A separate trial found greater pre-to-post anxiety reductions in both the Yin yoga group and the YOMI group than in controls.
Open the Yin Yoga page
Loving-Kindness Meditation (Metta)practiceSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
4 of 5 studies found a benefit; 1 found none. Strongest study: a randomized controlled trial.
In a randomized trial of 94 people, the experimental group reported lower communication anxiety than the control group. Another randomized trial of 42 people found a change in worry with mindfulness-based cognitive therapy plus loving-kindness meditation, while the relaxation group did not show a statistically significant change.
Open the Loving-Kindness Meditation (Metta) 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
Transcendental MeditationpracticeMixed resultsSize of effect: Not known
Studies disagree: some found a benefit, others found none. Do not count on it.
7 of 11 studies found a benefit; 4 found none. Strongest study: a pooled analysis of several trials.
In participants with migraine, an RCT involving 80 people found GAD-7 scores fell by −3.1 points with Transcendental Meditation versus −0.9 points in the control group, a between-group difference of −2.2 points.
Open the Transcendental Meditation page
Mindfulness MeditationpracticeMixed resultsSize of effect: Medium
Studies disagree: some found a benefit, others found none. Do not count on it.
97 of 108 studies found a benefit; 11 found none. Strongest study: a pooled analysis of several trials.
A pooled analysis of randomized trials found a small reduction in anxiety among 2,534 people. Another pooled analysis whose designs were not recorded found reduced fear of childbirth among 644 people; studies also disagree, with a pooled analysis whose designs were not recorded finding no significant difference between mindfulness-based interventions and Cognitive Behavioral Therapy (CBT) for social anxiety symptoms.
Open the Mindfulness Meditation page
MeditationpracticeMixed resultsSize of effect: Small
Studies disagree: some found a benefit, others found none. Do not count on it.
82 of 90 studies found a benefit; 8 found none. Strongest study: a pooled analysis of several trials.
A pooled analysis whose study designs were not recorded found lower anxiety scores on the HADS and GAD-7 among 7,395 people in its anxiety analysis. Another pooled analysis whose study designs were not recorded found a smaller reduction among 795 people, while a separate analysis of 12,236 people found no significant overall effect; the results therefore disagree.
Open the Meditation page
Acceptance and Commitment Therapy (ACT)practiceMixed resultsSize of effect: Small
Studies disagree: some found a benefit, others found none. Do not count on it.
64 of 77 studies found a benefit; 13 found none. Strongest study: a pooled analysis of several trials.
A pooled analysis of randomized trials found that online ACT produced better anxiety outcomes than waitlist controls at post-treatment among 10,730 people in its anxiety analysis. A separate pooled analysis whose designs were not recorded found a small immediate posttest effect; studies also disagree, as a 2025 pooled analysis of randomized trials said benefits for anxiety symptoms should be explored further and gave no effect estimate.
Open the Acceptance and Commitment Therapy (ACT) page
YogapracticeMixed resultsSize of effect: Medium
Studies disagree: some found a benefit, others found none. Do not count on it.
60 of 73 studies found a benefit; 13 found none. Strongest study: a pooled analysis of several trials.
Open the Yoga page
QigongpracticeMixed resultsSize of effect: Small
Studies disagree: some found a benefit, others found none. Do not count on it.
41 of 47 studies found a benefit; 6 found none. Strongest study: a pooled analysis of several trials.
A 2024 meta-analysis of randomized trials found a small reduction in anxiety with TCQ. A 2026 review of randomized trials also reported reduced anxiety symptoms with Qigong, but a 2020 meta-analysis found no clear reduction among 163 people in its analysis, so results differ across reviews.
Open the Qigong page
Tai ChipracticeMixed resultsSize of effect: Medium
Studies disagree: some found a benefit, others found none. Do not count on it.
30 of 31 studies found a benefit; 1 found none. Strongest study: a pooled analysis of several trials.
Open the Tai Chi page
DancepracticeMixed resultsSize of effect: Large
Studies disagree: some found a benefit, others found none. Do not count on it.
16 of 19 studies found a benefit; 3 found none. Strongest study: a pooled analysis of several trials.
Open the Dance page
CardiopracticeMixed resultsSize of effect: Small
Studies disagree: some found a benefit, others found none. Do not count on it.
14 of 18 studies found a benefit; 4 found none. Strongest study: a pooled analysis of several trials.
Open the Cardio page
MassagepracticeMixed resultsSize of effect: Small
Studies disagree: some found a benefit, others found none. Do not count on it.
10 of 11 studies found a benefit; 1 found none. Strongest study: a pooled analysis of several trials.
A pooled analysis of randomized trials found that massage improved anxiety-related symptoms, and another pooled analysis reported lower STAI scores. Findings disagree: a pooled analysis whose designs were not recorded, including 161 people in its anxiety analysis, did not find a statistically significant result, so a definitive conclusion could not be drawn.
Open the Massage page
Hatha YogapracticeMixed resultsSize of effect: Very small
Studies disagree: some found a benefit, others found none. Do not count on it.
32 of 42 studies found a benefit; 10 found none. Strongest study: a pooled analysis of several trials.
A meta-analysis pooling randomized and non-randomized human studies reported a moderate controlled effect for Hatha yoga. Results conflict: a meta-analysis whose pooled study designs were not recorded found no significant effect compared with active controls.
Open the Hatha Yoga page
BreathworkpracticeMixed resultsSize of effect: Not known
Studies disagree: some found a benefit, others found none. Do not count on it.
27 of 35 studies found a benefit; 8 found none. Strongest study: a pooled analysis of several trials.
Pooled analyses whose designs were not recorded found lower self-reported anxiety (g = −0.32) and, among patients with lung cancer, an average 3.42-point decrease in postoperative anxiety scores. However, a pooled analysis of randomized trials did not find an effect on anxiety and depression, so results are not consistent across studies.
Open the Breathwork page
AcupuncturepracticeMixed resultsSize of effect: Medium
Studies disagree: some found a benefit, others found none. Do not count on it.
12 of 15 studies found a benefit; 3 found none. Strongest study: a pooled analysis of several trials.
A pooled analysis of randomized trials involving 2,127 people found anxiety scores fell by 6.42 points. Findings differed by comparison: a review of 320 people found little to no difference between acupuncture and sham acupuncture on anxiety and depression symptoms.
Open the Acupuncture page
Binaural BeatspracticeMixed resultsSize of effect: Not known
Studies disagree: some found a benefit, others found none. Do not count on it.
7 of 10 studies found a benefit; 3 found none. Strongest study: a randomized controlled trial.
Trials reported lower anxiety scores in children receiving Binaural Beats and music, and another trial found anxiety decreased in both listening groups. Results are not consistent: a separate trial found no significant difference in anxiety scores between conditions.
Open the Binaural Beats page
SwimmingpracticeMixed resultsSize of effect: Not known
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 randomized controlled trial.
A review described reduced stress and behavioral symptoms among adolescents taking part in structured aquatic interventions. A randomized trial of 32 people reported a 16.9% change in combined anxiety and depression scores; a separate review also reported improvements in psychological and behavioral symptoms among older adults.
Open the Swimming page
Hot BathpracticeMixed 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 randomized controlled trial.
A review of randomized trials reported that one study found reduced maternal anxiety with hydrotherapy. In a trial of 20 people with chronic fatigue syndrome, anxiety fell, but the reduction did not differ between conditions.
Open the Hot Bath page
TENS / EMS TherapypracticeMixed 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 one randomized trial involving tinnitus, the active-treatment group had improved anxiety questionnaire scores after treatment. Findings were not consistent across trials: another found no significant between-group difference in questionnaire scores, and a third found no group-by-time interactions for anxiety or depression scores.
Open the TENS / EMS Therapy page
Anusara YogapracticeNot 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 pooled analysis of several trials.
A 2024 pooled analysis whose study designs were not recorded found a reduction in anxiety and depression among people with Breast Cancer and IBS (Irritable Bowel Syndrome). Studies disagree: a 2026 meta-analysis of randomized and non-randomized human studies found a non-significant effect for state anxiety.
Open the Anusara Yoga page
Swedish (Classic) MassagepracticeNot enough evidence
Too few or too small studies to know if it works.
11 of 14 studies found a benefit; 3 found none. Strongest study: a randomized controlled trial.
A 2017 randomized trial found lower anxiety intensity in all three intervention groups than in the control group. In a 2018 trial involving burn patients, combining Swedish massage with preferred music reduced anticipatory anxiety more than the other approaches studied, while another trial found anxiety scores remained stable; findings therefore differ across studies.
Open the Swedish (Classic) Massage page
Social DancingpracticeNot enough evidence
Too few or too small studies to know if it works.
All 3 studies with a clear result found a benefit. Strongest study: a pooled analysis of several trials.
A meta-analysis of randomized trials found that Chinese square dance alleviated anxiety compared with control, with a large effect. A review also described anxiety reduction in research involving dementia, mild cognitive impairment and Parkinson's disease.
Open the Social Dancing page
Expressive WritingpracticeNot enough evidence
Too few or too small studies to know if it works.
8 of 21 studies found a benefit; 13 found none. Strongest study: a pooled analysis of several trials.
A meta-analysis pooling randomized and non-randomized human studies reported improved anxiety scores, and a review found short-term anxiety improvements with a variation of written emotional disclosure that were largely maintained at 6 months. However, another meta-analysis of randomized and non-randomized human studies found a negligible, nonsignificant effect among 1,457 people in its anxiety analysis, which remained nonsignificant after removing an extreme outlier; the findings disagree.
Open the Expressive Writing page
High-Intensity Interval Training (HIIT)practiceNot 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 pooled analysis of randomized trials found lower SAS scores, a measure of anxiety, after HIIT. Findings disagree: another pooled analysis involving 225 people found no significant reduction in anxiety versus passive control.
Open the High-Intensity Interval Training (HIIT) page
Vinyasa YogapracticeNot 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.
In a 54-person randomized trial, participants in yoga conditions had lower state-anxiety scores than participants in non-yoga conditions. Another randomized trial in 55 women also reported reduced anxiety compared with controls.
Open the Vinyasa Yoga page
Gratitude JournalpracticeNot 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.
A randomized trial found lower anxiety symptoms over time in the intervention group than in the control group. However, another randomized trial found no clear difference at 4 weeks on the GAD-7, so the findings disagree.
Open the Gratitude Journal page
Focused Attention MeditationpracticeNot enough evidence
Too few or too small studies to know if it works.
7 of 8 studies found a benefit; 1 found none. Strongest study: a randomized controlled trial.
In a 2024 trial, state anxiety was lower after the intervention than before it. A 2013 trial also found reductions in state and trait anxiety among meditators, but not among the comparison groups.
Open the Focused Attention Meditation page
Red Light Therapy (Photobiomodulation)practiceNot 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.
Secondary analyses that included 321 patients from five randomized trials reported improvements in anxiety and quality of life. Findings differed in how much improvement they reported: another pooled analysis described only a modest reduction in anxiety.
Open the Red Light Therapy (Photobiomodulation) page
Bedtime Wind-Down RitualpracticeNot 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.
After 1 month, a randomized trial of 60 participants found that PSQI and STAI-State global scores decreased over time in the treatment group compared with the control group.
Open the Bedtime Wind-Down Ritual page
Brain Games / PuzzlespracticeNot 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.
Open the Brain Games / Puzzles page
Hot YogapracticeNot 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 non-randomized trial.
A quasi-experimental study with 53 participants found decreases in state anxiety after a 90-min Bikram Yoga session, with changes related to perceived stress. A pilot study with 28 participants also reported reduced anxiety, while an RCT with 32 participants found no statistically significant condition-by-time interaction for its secondary outcomes.
Open the Hot Yoga page
Finnish SaunapracticeNot enough evidence
Too few or too small studies to know if it works.
All 3 studies with a clear result found a benefit. Strongest study: a non-randomized trial.
A 2008 quasi-experimental study of 45 people found improvements in both measured anxiety measures after sauna bathing. A cross-sectional study also reported decreased anxiety or mild depression among sauna users, but this does not show that sauna use caused the change.
Open the Finnish Sauna page
Wim Hof Method 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 randomized controlled trial.
Open the Wim Hof Method Breathing page
Ice Bath / Cold PlungepracticeNot enough evidence
Too few or too small studies to know if it works.
5 of 6 studies found a benefit; 1 found none. Strongest study: a randomized controlled trial.
An RCT involving 76 people reported a decrease in anxiety scores, and a separate study involving 33 people found lower negative-affect scores after cold-water immersion. A pooled analysis involving 115 people found little evidence of a consistent association with anxiety symptoms, so the findings are mixed.
Open the Ice Bath / Cold Plunge page
CyclingpracticeNot 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.
Open the Cycling page
Infrared SaunapracticeNot 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 involving 30 people with major depressive disorder reported a 7.24-point decrease in the Anxiety 4A score.
Open the Infrared Sauna page
Tabata TrainingpracticeNot 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.
A 2025 quasi-experimental study of 18 dancers found decreased trait anxiety. In a separate 2023 study, tension scores decreased from before to after the intervention in both groups.
Open the Tabata Training 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.
A 2015 trial found anxiety improved more over time in the exercise group than with usual care. However, a 2015 trial with 298 people found no between-group differences in anxiety at 3 or 12 months, so results differ across studies.
Open the Brisk Walking page
Mobility TrainingpracticeNot 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.
Open the Mobility Training page
Heating Pads / Warm CompressespracticeNot 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 small pilot study.
A 2023 pilot study in people with chronic kidney disease found a 38.6% decrease in subjective anxiety immediately after treatment. Another trial involving breastfeeding mothers reported decreased maternal anxiety, so findings across these settings differ.
Open the Heating Pads / Warm Compresses page
Foam RollingpracticeNot 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 trial of 65 healthy participants, perceived anxiety scores decreased from 3.15 to 1.95 after foam rolling; the study observed a reduction in the foam-rolling group only.
Open the Foam Rolling page
CalisthenicspracticeNot tested in people
Only tested in animals, cells or theory. Results like these often do not carry over to people.
1 of 2 studies found a benefit; 1 found none.
Human evidence has not established that this practice reduces anxiety.
Open the Calisthenics page
Pursed-Lip BreathingpracticeOnly personal stories
Only people's own stories online. No study has tested it.
The one study found a benefit.
Slow, controlled exhalation is proposed to activate the parasympathetic nervous system and reduce anxiety and panic associated with breathlessness. This effect was mentioned in 9 of 14 community reports.
Open the Pursed-Lip Breathing page
Thai MassagepracticeOnly personal stories
Only people's own stories online. No study has tested it.
The one study found a benefit.
Expert knowledge describes an acute reduction in state anxiety and cortisol after a single Thai Massage session. Community reports also mention this effect.
Open the Thai Massage page
Cupping TherapypracticeOnly personal stories
Only people's own stories online. No study has tested it.
Based on one study.
Open the Cupping Therapy page
FastingpracticeOnly personal stories
Only people's own stories online. No study has tested it.
Based on one study.
Open the Fasting page
Grounding / EarthingpracticeOnly personal stories
Only people's own stories online. No study has tested it.
Based on one study.
Open the Grounding / Earthing 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
Turkey TailsupplementOnly personal stories
Only people's own stories online. No study has tested it.
Based on one study.
Open the Turkey Tail page
Coherent BreathingpracticeNo benefit found
Studies looked for a benefit and did not find one.
1 of 2 studies found a benefit; 1 found none.
Open the Coherent Breathing 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 2025 trial of 43 people found no significant group effect on the other psychological variables measured. The studies did not support an anxiety-reducing effect.
Open the Latin Dance Fitness page

Show all 62

Comparing practices

Forest Bathing (Shinrin-yoku)Some evidence it helpsSize of effect: Large42 trials
Yoga NidraSome evidence it helpsSize of effect: Large8 trials
DanceMixed resultsSize of effect: Large16 trials

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

What may help

Linked to improving it62 listed

AllSupplementsPractices

Start here

Most likely to help, from the evidence we have

PracticesLaughter Yoga / TherapyCertaintyMediumSourceMeta-analysisModerate effect17 other sources
A meta-analysis of randomized trials found reduced anxiety (SMD = -0.83; 95% CI: -1.16 to -0.50). The studies included people with anxiety disorders, depression, cancer, and other health conditions.
How big is the effect
Moderate effectA clear difference on average.
Who was studied
Healthy people and patients
Anxiety Disorder
Autism Spectrum
Cancer
Chronic Kidney Disease
Depression
Eczema
+3 more
Study result
anxiety (SMD = -0.83; 95% CI: -1.16 to -0.50)
Open Laughter Yoga / Therapy
→
PracticesPilatesCertaintyMediumSourceMeta-analysisModerate effect26 other sources
A pooled analysis of randomized trials found reduced anxiety symptom severity among 827 people. A separate analysis also reported lower anxiety levels among pregnant women who took part in clinical Pilates and childbirth training.
How big is the effect
Moderate effectA clear difference on average.
Who was studied
Healthy people and patients
Addiction
Back Pain
Breast Cancer
Depression
Fibromyalgia
Gestational Diabetes
+8 more
Study result
The meta-analysis showed that there was moderate evidence for the Pilates exercise significantly improved the severity of anxiety symptoms (SMD = –0.62; 95% CI –0.79 to –0.46; P < .01)
Open Pilates
→
PracticesPsychotherapyCertaintyMediumSourceMeta-analysisModerate effect35 other sources
A pooled analysis whose study designs were not recorded found a moderate reduction in anxiety with psychological interventions among 1,997 people in its anxiety analysis (SMD −0.63; 95% CI −0.98 to −0.28). A separate pooled analysis of prenatal psychotherapies and psychosocial interventions also found reduced anxiety symptoms among 5,231 people in its anxiety analysis (SMD of -0.81, 95% CI: -0.98 to -0.63).
How big is the effect
Moderate effectA clear difference on average.
Who was studied
Healthy people and patients
Anxiety Disorder
Anxiety Generalized
Breast Cancer
Cancer
Depression
Panic Disorder
+3 more
Study result
Psychological interventions caused a statistically significant moderate reduction in anxiety (SMD −0.63; 95% CI −0.98 to −0.28)
Open Psychotherapy
→
PracticesStrength TrainingCertaintyMediumSourceMeta-analysisSmall effect6 other sources
Pooled analyses found lower anxiety scores with resistance or mixed exercise, and with exercise overall. One analysis included 5,675 people in its anxiety analysis and reported a small effect (SMD -0.24, 95% CI: -0.47 to -0.01).
How big is the effect
Small effectA small but noticeable difference on average.
Who was studied
People with a condition
Study result
For the resistance or mixed subgroup, the pooled SMD was −0.83 (95% CI −1.42 to −0.25) favouring intervention (Z=2.79, p=0.005).
Open Strength Training
→
PracticesAcceptance and Commitment Therapy (ACT)CertaintyMediumSourceMeta-analysisSmall effectconflicting findings78 other sources
A pooled analysis of randomized trials found that online ACT produced better anxiety outcomes than waitlist controls at post-treatment among 10,730 people in its anxiety analysis. A separate pooled analysis whose designs were not recorded found a small immediate posttest effect (SMD 0.30, 95% CI 0.18-0.42); studies also disagree, as a 2025 pooled analysis of randomized trials said benefits for anxiety symptoms should be explored further and gave no effect estimate.
How big is the effect
Small effectA small but noticeable difference on average.
Who was studied
Healthy people and patients
Anxiety Disorder
Breast Cancer
Cancer
Colon Cancer
Depression
Diabetes Type2
+7 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)
→
PracticesCardioCertaintyMediumSourceMeta-analysisSmall effectconflicting findings18 other sources
Pooled analyses whose designs were not recorded found fewer antenatal anxiety symptoms (SMD = −1.184, 95% CI: −2.048 to −0.319; P = 0.007), while a pooled analysis of randomized trials found a small reduction in anxiety scores (SMD -0.2 [−0.3, -0.03]). Another pooled analysis found no significant effect on anxiety, 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
Copd
Depression
Menopause
Osteoarthritis
Study result
Exercise interventions significantly reduced the risk of developing antenatal anxiety symptoms compared with control groups (SMD = −1.184, 95% CI: −2.048 to −0.319; P = 0.007), indicating a large clinical effect.
Open Cardio
→
PracticesDanceCertaintyMediumSourceMeta-analysisLarge effectconflicting findings19 other sources
A pooled analysis whose study designs were not recorded found a moderate reduction in anxiety with dance movement therapy (SMD = -0.59, 95% CrI: [-0.96, -0.24]) across measures including DASS, STAI, SAS and SCL-90. Findings differ: another pooled analysis whose study designs were not recorded found small, non-significant effects on anxiety and stress (g = 0.30, 95% CI [-0.54, 1.14]).
How big is the effect
Large effectA big difference on average. Check how strong the evidence is.
Who was studied
Healthy people and patients
ADHD
Breast Cancer
Cancer
Depression
Major Depressive Disorder
Study result
DMT (SMD = -0.59, 95% CrI: [-0.96, -0.24]) for anxiety measured on inverted scales (DASS, STAI, SAS, SCL-90)
Open Dance
→

Medium probability(22)

PracticesMassageCertaintyMediumSourceMeta-analysisSmall effectconflicting findings12 other sources
A pooled analysis of randomized trials found that massage improved anxiety-related symptoms, and another pooled analysis reported lower STAI scores. Findings disagree: a pooled analysis whose designs were not recorded, including 161 people in its anxiety analysis, did not find a statistically significant result, so a definitive conclusion could not be drawn.
How big is the effect
Small effectA small but noticeable difference on average.
Who was studied
Healthy people and patients
Cancer
Hiv Aids
Study result
Massage significantly improves psychological, depressive, anxious, and fatigue-related symptoms
Open Massage
→
PracticesMeditationCertaintyMediumSourceMeta-analysisSmall effectconflicting findings91 other sources
A pooled analysis whose study designs were not recorded found lower anxiety scores on the HADS and GAD-7 among 7,395 people in its anxiety analysis (g = −1.06; 95% CI: −1.67 to −0.46). Another pooled analysis whose study designs were not recorded found a smaller reduction among 795 people, while a separate analysis of 12,236 people found no significant overall effect; the results therefore disagree.
How big is the effect
Small effectA small but noticeable difference on average.
Who was studied
Healthy people and patients
Anxiety Disorder
Breast Cancer
Cancer
Coronary Artery Disease
Depression
Diabetes
+9 more
Study result
MBIs significantly reduced anxiety (g = −1.06); 'MBIs showed clinically meaningful improvements for ... anxiety (g = −1.06; 95% CI: −1.67 to −0.46)'; anxiety assessed with HADS and GAD-7
Open Meditation
→
PracticesMindfulness MeditationCertaintyMediumSourceMeta-analysisModerate effectconflicting findings109 other sources
A pooled analysis of randomized trials found a small reduction in anxiety among 2,534 people. Another pooled analysis whose designs were not recorded found reduced fear of childbirth among 644 people; studies also disagree, with a pooled analysis whose designs were not recorded finding no significant difference between mindfulness-based interventions and Cognitive Behavioral Therapy (CBT) for social anxiety symptoms.
How big is the effect
Moderate effectA clear difference on average.
Who was studied
Healthy people and patients
Alzheimers Disease
Anxiety Disorder
Anxiety Generalized
Autism Spectrum
Breast Cancer
Cancer
+18 more
Study result
MBSR significantly alleviated anxiety (SMD: -0.489, 95% CI: -0.734 to -0.244, 95% PI: -1.520 to 0.541); anxiety is an inverted instrument, so a decrease is positive
Open Mindfulness Meditation
→
PracticesQigongCertaintyMediumSourceMeta-analysisSmall effectconflicting findings48 other sources
A 2024 meta-analysis of randomized trials found a small reduction in anxiety with TCQ. A 2026 review of randomized trials also reported reduced anxiety symptoms with Qigong, but a 2020 meta-analysis found no clear reduction among 163 people in its analysis, so results differ across reviews.
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
Back Pain
Breast Cancer
Cancer
+16 more
Study result
The TCQ intervention yielded a standardized mean effect size of 0.29 (95% CI, 0.18 to 0.40) for anxiety, indicating homogeneity among the included studies.
Open Qigong
→
PracticesTai ChiCertaintyMediumSourceMeta-analysisModerate effectconflicting findings32 other sources
A pooled analysis of randomized trials found a reduction in anxiety scores (SMD -0.47, 95% credible interval (CrI): -0.65 to -0.30) in 2025. Other results were mixed: a pooled analysis whose study designs were not recorded found no significant pairwise reduction for Tai Chi, and a 2026 pooled analysis of randomized trials also found no significant reduction compared with control.
How big is the effect
Moderate effectA clear difference on average.
Who was studied
Healthy people and patients
Anxiety Disorder
Breast Cancer
Cerebrovascular Disease
Copd
Depression
Insomnia
+3 more
Study result
Tai Chi (SUCRA=87.6%) ranked as the second most effective intervention for reducing anxiety, behind Liu Zi Jue (SUCRA=99.5%); no significant pairwise comparison reported for Tai Chi on anxiety (p>0.05)
Open Tai Chi
→
PracticesYogaCertaintyMediumSourceMeta-analysisModerate effectconflicting findings74 other sources
A 2025 pooled analysis of randomized trials found reduced anxiety among 2,028 people in its anxiety analysis (SMD -0.96 [-1.82, -0.09]). Results are not consistent across reviews: a 2026 pooled analysis of randomized and non-randomized human studies found no statistically significant difference in anxiety among 285 people in its anxiety analysis.
How big is the effect
Moderate effectA clear difference on average.
Who was studied
Healthy people and patients
Addiction
Addiction Drugs
Anxiety Disorder
Anxiety Generalized
Arthritis
Back Pain
+41 more
Study result
anxiety (95 % CI: -1.82 to -0.09)
Open Yoga
→
PracticesForest Bathing (Shinrin-yoku)CertaintyMediumSourceRCTLarge effect54 other sources
A meta-analysis pooling randomized and non-randomized human studies found reduced tension in a neutral subgroup of 12 people (SMD = -1.36; 95% CI = -2.08 to -0.64; p = 0.0001). A separate meta-analysis of randomized trials found an anxiety effect size of 0.88 (95% CI = 0.18–1.58, 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
Cancer
Cerebrovascular Disease
+19 more
Study result
In the neutral subgroup (n = 12), forest exposure significantly reduced tension (SMD = -1.36; 95% CI = -2.08 to -0.64; p = 0.0001)
Open Forest Bathing (Shinrin-yoku)
→
PracticesGardening TherapyCertaintyMediumSourceRCTModerate effect10 other sources
A 2024 meta-analysis pooling randomized trials involving 710 people reported an effect on anxiety (SMD = 0.627, 95% CI 0.364 to 0.890). A separate 2025 meta-analysis of randomized trials involving 960 people also reported an effect on anxiety (g = 0.702; 95 % CI: 0.341-1.062).
How big is the effect
Moderate effectA clear difference on average.
Who was studied
Healthy people and patients
Alzheimers Disease
Anxiety Disorder
Dementia
Depression
Intellectual Disability
Schizophrenia
Study result
HT has moderate to large effect sizes on anxiety (SMD = 0.627, 95% CI 0.364 to 0.890)
Open Gardening Therapy
→
PracticesTranscendental MeditationCertaintyMediumSourceRCT12 other sources
In participants with migraine, an RCT involving 80 people found GAD-7 scores fell by −3.1 points with Transcendental Meditation versus −0.9 points in the control group, a between-group difference of −2.2 points (95% CI, −3.8 to −0.5 points; P = .01).
Who was studied
Healthy people and patients
Migraine
Study result
Adjusted mean changes on self-report measures of depression, anxiety, and sleep difficulties indicated significant reductions in the TM group compared to TAU, d's = −0.80 and −1.16
Open Transcendental Meditation
→
PracticesBox BreathingCertaintyMediumSourceRCT6 other sources
A review of randomized trials found short-term benefits of Box Breathing for perceived anxiety, stress, and mood, but the changes were not uniform. In a separate trial, fear of thoughts related to COVID-19 decreased after exposure, with no significant differences between groups.
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
→
PracticesAcupunctureCertaintyMediumSourceRCTModerate effectconflicting findings16 other sources
A pooled analysis of randomized trials involving 2,127 people found anxiety scores fell by 6.42 points. Findings differed by comparison: a review of 320 people found little to no difference between acupuncture and sham acupuncture on anxiety and depression symptoms.
How big is the effect
Moderate effectA clear difference on average.
Who was studied
People with a condition
Addiction Drugs
Anxiety Generalized
Breast Cancer
Depression
Female Infertility
Parkinsons Disease
+2 more
Study result
acupuncture_training_usual (MD = −3.49, 95% CrI: −6.23 ~ −0.72) notably reduced the HAMA score compared to usual treatment
Open Acupuncture
→
PracticesBreathworkCertaintyMediumSourceRCTconflicting findings36 other sources
Pooled analyses whose designs were not recorded found lower self-reported anxiety (g = −0.32) and, among patients with lung cancer, an average 3.42-point decrease in postoperative anxiety scores. However, a pooled analysis of randomized trials did not find an effect on anxiety and depression, so results are not consistent across studies.
Who was studied
Healthy people and patients
Asthma
Breast Cancer
Cancer
Copd
Coronary Artery Disease
Covid 19
+8 more
Study result
Meta-analyses for secondary outcomes of self-reported/subjective anxiety (k = 20) showed similar significant effect sizes: g = −0.32, p < 0.0001.
Open Breathwork
→
PracticesHatha YogaCertaintyMediumSourceRCTTrivial effectconflicting findings43 other sources
A meta-analysis pooling randomized and non-randomized human studies reported a moderate controlled effect for Hatha yoga. Results conflict: a meta-analysis whose pooled study designs were not recorded found no significant effect compared with active controls (Cohen's d -0.09, 95% CI = -0.47, 0.30).
How big is the effect
Trivial effectReal in studies, but too small for most people to notice.
Who was studied
Healthy people and patients
Addiction
Addiction Drugs
Anxiety Generalized
Atrial Fibrillation
Back Pain
Breast Cancer
+17 more
Study result
The pre-post within-group and controlled effect sizes were, Hedges' g = 0.44 and Hedges' g = 0.61, respectively. Hatha yoga is a promising method for treating anxiety.
Open Hatha Yoga
→
PracticesYoga NidraCertaintyMediumSourceClinicalLarge effect10 other sources
A pooled analysis of randomized and non-randomized human studies found lower anxiety, with a large effect (SMD -1.35 [-1.89, -0.82]) among 5,201 people in its anxiety analysis. A separate randomized trial of 362 people found a trivial effect (SMD -0.16).
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
Hypertension
Insomnia
+1 more
Study result
Between-group meta-analyses revealed significant benefits of YN for anxiety (active: −1.35, no comparator: −1.43)
Open Yoga Nidra
→
PracticesBinaural BeatsCertaintyMediumSourceClinical11 other sources
Trials reported lower anxiety scores in children receiving Binaural Beats and music, and another trial found anxiety decreased in both listening groups. Results are not consistent: a separate trial found no significant difference in anxiety scores between conditions.
Who was studied
Healthy people and patients
Study result
Children who were treated with Binaural beats and Music of choice showed reduction in anxiety levels as indicated by lower anxiety scores in Venham picture test... compared to the control group.
Open Binaural Beats
→
PracticesAlternate Nostril Breathing (Nadi Shodhana)CertaintyMediumSourceClinical10 other sources
Findings are mixed: a 2013 randomized trial of 96 participants reported improved anxiety scores, while a 2025 randomized trial of 68 found a non-significant decrease in anxiety scores after follow-up, both within the test group and compared with the control group.
Who was studied
Healthy people and patients
Anxiety Disorder
Glaucoma
Hypertension
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)
→
PracticesYin YogaCertaintyMediumSourceClinical7 other sources
In a randomized trial of 120 people, anxiety scores fell from 48.25 at baseline to 10.81 at T2 in the intervention group, while the control group’s scores changed from 46.91 to 46.36. A separate trial found greater pre-to-post anxiety reductions in both the Yin yoga group and the YOMI group than in controls.
Who was studied
People with a condition
Anxiety Disorder
Depression
Study result
Beck Anxiety Inventory (BAI): intervention 48.25 at baseline to 22.96 at T1 and 10.81 at T2 vs control 46.91 to 45.90 and 46.36; group × time ηp² = 0.734. Lower scores indicate less anxiety.
Open Yin Yoga
→
PracticesSwimmingCertaintyMediumSourceClinical7 other sources
A review described reduced stress and behavioral symptoms among adolescents taking part in structured aquatic interventions. A randomized trial of 32 people reported a 16.9% change in combined anxiety and depression scores (P = 0.047); a separate review also reported improvements in psychological and behavioral symptoms among older adults.
Who was studied
Healthy people and patients
Alzheimers Disease
Dementia
Mild Cognitive Impairment
Study result
Adolescents exhibited greater reductions in stress and behavioral symptoms, particularly when engaging in structured aquatic interventions such as swimming-based therapies for ADHD or hydrotherapy for children with autism spectrum disorder.
Open Swimming
→
PracticesLoving-Kindness Meditation (Metta)CertaintyMediumSourceClinical6 other sources
In a randomized trial of 94 people, the experimental group reported lower communication anxiety than the control group. Another randomized trial of 42 people found a change in worry with mindfulness-based cognitive therapy plus loving-kindness meditation, while the relaxation group did not show a statistically significant change.
Who was studied
Healthy people and patients
Depression
Study result
In the experimental group, trust, and calling were significantly higher, and communication anxiety, and defensive medicine practice were significantly lower than in the control group.
Open Loving-Kindness Meditation (Metta)
→
PracticesHot BathCertaintyMediumSourceClinical4 other sources
A review of randomized trials reported that one study found reduced maternal anxiety with hydrotherapy. In a trial of 20 people with chronic fatigue syndrome, anxiety fell, but the reduction did not differ between conditions.
Who was studied
People with a condition
Chronic Fatigue Syndrome
Study result
One study each found that hydrotherapy reduced maternal anxiety and fetal malpresentation
Open Hot Bath
→
PracticesTENS / EMS TherapyCertaintyMediumSourceClinical4 other sources
In one randomized trial involving tinnitus, the active-treatment group had improved anxiety questionnaire scores after treatment. Findings were not consistent across trials: another found no significant between-group difference in questionnaire scores, and a third found no group-by-time interactions for anxiety or depression scores.
Who was studied
People with a condition
Osteoarthritis
Study result
In the ICST group that received active treatment, significant improvements were observed in tinnitus loudness, THI, tinnitus loudness, BAI, VAS‐Tinnitus, and SF‐36 (physical function, mental health, and physical role limitations) after treatment (p < 0.05).
Open TENS / EMS Therapy
→
PracticesJump Rope TrainingCertaintyMediumSourceClinical2 other sources
In a randomized trial of 195 participants, the combined group’s DASS-21 anxiety score fell from 10.65(3.58) to 7.87(3.48) (MD -2.78 points). A quasi-experimental study also found lower post-test anxiety scores in its exercise groups, including a decrease from 59.00±3.54 to 55.63±3.39 in the RSG.
Who was studied
People with a condition
Anxiety Disorder
Depression
Study result
DASS-21 Anxious: combined group pre 10.65(3.58) to post 7.87(3.48), p=0.033
Open Jump Rope Training
→

Low probability(29)

PracticesAnusara YogaCertaintyLowSourceMeta-analysisModerate effect5 other sources
A 2024 pooled analysis whose study designs were not recorded found a reduction in anxiety and depression (SMD = −0.93, 95%CI = −1.68, −0.18) among people with Breast Cancer and IBS (Irritable Bowel Syndrome). Studies disagree: a 2026 meta-analysis of randomized and non-randomized human studies found a non-significant effect for state anxiety (Hedges' g = -1.687, P = .092).
How big is the effect
Moderate effectA clear difference on average.
Who was studied
People with a condition
Breast Cancer
Ibs
Study result
alleviate anxiety and depression (SMD = −0.93, 95%CI = −1.68, −0.18)
Open Anusara Yoga
→
PracticesSwedish (Classic) MassageCertaintyLowSourceRCT15 other sources
A 2017 randomized trial found lower anxiety intensity in all three intervention groups than in the control group. In a 2018 trial involving burn patients, combining Swedish massage with preferred music reduced anticipatory anxiety more than the other approaches studied, while another trial found anxiety scores remained stable; findings therefore differ across studies.
Who was studied
Healthy people and patients
Addiction
Anxiety Generalized
Breast Cancer
Chronic Pain
Hypertension
Study result
a decrease in pain and anxiety intensity ... in all three intervention groups as compared to the control group (specific Visual Analogue Scale applied for anxiety intensity)
Open Swedish (Classic) Massage
→
PracticesSocial DancingCertaintyLowSourceRCTLarge effect4 other sources
A meta-analysis of randomized trials found that Chinese square dance alleviated anxiety compared with control (SMD 1.21, 95% CI: 0.65, 1.76), with a large effect. A review also described anxiety reduction in research involving dementia, mild cognitive impairment and Parkinson's disease.
How big is the effect
Large effectA big difference on average. Check how strong the evidence is.
Who was studied
Healthy people and patients
Dementia
Mild Cognitive Impairment
Parkinsons Disease
Study result
For anxiety, Chinese square dance was superior to the control group in alleviating anxiety (SMD = 1.21, 95% CI: 0.65, 1.76).
Open Social Dancing
→
PracticesExpressive WritingCertaintyLowSourceRCTconflicting findings22 other sources
A meta-analysis pooling randomized and non-randomized human studies reported improved anxiety scores, and a review found short-term anxiety improvements with a variation of written emotional disclosure that were largely maintained at 6 months. However, another meta-analysis of randomized and non-randomized human studies found a negligible, nonsignificant effect among 1,457 people in its anxiety analysis (r = -.05, p = .57), which remained nonsignificant after removing an extreme outlier (r = -.10, p = .08); the findings disagree.
Who was studied
Healthy people and patients
Anxiety Disorder
Breast Cancer
Cancer
Covid 19
Eating Disorder
Female Infertility
+5 more
Study result
EW significantly improved ... anxiety... instrument not named in abstract; a decrease in symptom score is an improvement
Open Expressive Writing
→
PracticesHigh-Intensity Interval Training (HIIT)CertaintyLowSourceRCTSmall effectconflicting findings15 other sources
A pooled analysis of randomized trials found lower SAS scores, a measure of anxiety, after HIIT. Findings disagree: another pooled analysis involving 225 people found no significant reduction in anxiety versus passive control.
How big is the effect
Small effectA small but noticeable difference on average.
Who was studied
Healthy people and patients
Anxiety Disorder
Anxiety Generalized
Asthma
Breast Cancer
Cancer
Copd
+15 more
Study result
emotional status improved, reflected by decreased SAS scores (MD = −6.90, 95% CI: −10.28 ~ −3.52, p < 0.001)
Open High-Intensity Interval Training (HIIT)
→
PracticesGratitude JournalCertaintyLowSourceRCTModerate effectconflicting findings8 other sources
A randomized trial found lower anxiety symptoms over time in the intervention group than in the control group (aOR = 0.62, 95% CI 0.43–0.89; p = 0.009; 404 people). However, another randomized trial found no clear difference at 4 weeks on the GAD-7 (−0.82 points, 95% CI −1.81 to 0.16; P=.14; 312 people), so the findings disagree.
How big is the effect
Moderate effectA clear difference on average.
Who was studied
Healthy people and patients
Cancer
Study result
The participants of the TGT-SN group showed significantly lower anxiety symptoms (aOR = 0.62, 95% CI 0.43–0.89; p = 0.009) over time compared with those of the control group.
Open Gratitude Journal
→
PracticesRed Light Therapy (Photobiomodulation)CertaintyLowSourceRCTconflicting findings8 other sources
Secondary analyses that included 321 patients from five randomized trials reported improvements in anxiety and quality of life. Findings differed in how much improvement they reported: another pooled analysis described only a modest reduction in anxiety.
Who was studied
Healthy people and patients
Als
Alzheimers Disease
Anxiety Disorder
Carpal Tunnel
Depression
Fibromyalgia
+8 more
Study result
Secondary analyses, including 321 patients from five RCTs, also reported improvements in anxiety and QoL (Section 4.2).
Open Red Light Therapy (Photobiomodulation)
→
PracticesVinyasa YogaCertaintyLowSourceClinical11 other sources
In a 54-person randomized trial, participants in yoga conditions had lower state-anxiety scores than participants in non-yoga conditions. Another randomized trial in 55 women also reported reduced anxiety compared with controls.
Who was studied
Healthy people and patients
Ptsd
Study result
Compared to the non-yoga conditions, participant in yoga conditions resulted in a significant reduction in state anxiety scores. (Anxiety instrument not named in abstract; inverted scale, decrease = improvement per RULE 12.)
Open Vinyasa Yoga
→
PracticesFocused Attention MeditationCertaintyLowSourceClinical9 other sources
In a 2024 trial, state anxiety was lower after the intervention than before it. A 2013 trial also found reductions in state and trait anxiety among meditators, but not among the comparison groups.
Who was studied
Healthy people and patients
Ibs
Traumatic Brain Injury
Study result
The state anxiety level after intervention was lower than before, F (1, 69) = 30.18, p < 0.001, η_p^2 = 0.30
Open Focused Attention Meditation
→
PracticesBedtime Wind-Down RitualCertaintyLowSourceClinical5 other sources
After 1 month, a randomized trial of 60 participants found that PSQI and STAI-State global scores decreased over time in the treatment group compared with the control group (P = 0.037 and P = 0.008, respectively).
Who was studied
Healthy people and patients
Study result
After 1 month, PSQI and STAI-State global scores significantly decreased over time in the TG compared to CG (P = 0.037 and P = 0.008, respectively).
Open Bedtime Wind-Down Ritual
→
PracticesBrain Games / PuzzlesCertaintyLowSourceClinical5 other sources
In a randomized trial of 64 participants, anxiety scores in the Sudoku group fell from 82.71 ± 5.1 to 70.93 ± 18.0, while scores in the control group changed from 82.43 ± 5.77 to 82.06 ± 4.55; the post-test difference between groups was significant.
Who was studied
Healthy people and patients
Breast Cancer
Kidney Failure
Study result
Spielberger State Trait Anxiety Inventory (STAI-S): anxiety score 82.71 ± 5.1 to 70.93 ± 18.0 in the Sudoku group (p = 0.001) vs 82.43 ± 5.77 to 82.06 ± 4.55 in the control group (p = 0.778); significant post-test difference between groups.
Open Brain Games / Puzzles
→
PracticesHot YogaCertaintyLowSourceClinical5 other sources
A quasi-experimental study with 53 participants found decreases in state anxiety after a 90-min Bikram Yoga session, with changes related to perceived stress. A pilot study with 28 participants also reported reduced anxiety, while an RCT with 32 participants found no statistically significant condition-by-time interaction for its secondary outcomes.
Who was studied
People with a condition
ADHD
Depression
Study result
Statistically significant positive changes emerged in all three psychological measures after the 90-min Bikram yoga session. The decrease in negative-affect and state-anxiety were significantly and positively related to the perceived stress.
Open Hot Yoga
→
PracticesFinnish SaunaCertaintyLowSourceClinical4 other sources
A 2008 quasi-experimental study of 45 people found improvements in both measured anxiety measures after sauna bathing. A cross-sectional study also reported decreased anxiety or mild depression among sauna users, but this does not show that sauna use caused the change.
Who was studied
Healthy people
Study result
All mood scales and both manifest anxiety measures were improved after sauna bathing. (Profile of Mood States, POMS, Tension-Anxiety subscale; a decrease is an improvement)
Open Finnish Sauna
→
PracticesWim Hof Method BreathingCertaintyLowSourceClinical3 other sources
In a 2024 randomized trial of 84 participants studied in relation to depression, anxiety symptoms were less likely to be reported after the intervention and at the 3-month follow-up in both conditions. The reported effect was trivial (MD -1.471 points [-2.776, -0.166]).
Who was studied
Healthy people and patients
Depression
Study result
Participants in both conditions were less likely to report symptoms of anxiety symptoms at post intervention and at the 3-month follow-up... The effect size of the reduction in anxiety for both conditions was moderate (20.93% reduction post-intervention and 39.30% reduction at 3-months)
Open Wim Hof Method Breathing
→
PracticesIce Bath / Cold PlungeCertaintyLowSourceClinicalTrivial effectconflicting findings7 other sources
An RCT involving 76 people reported a decrease in anxiety scores, and a separate study involving 33 people found lower negative-affect scores after cold-water immersion. A pooled analysis involving 115 people found little evidence of a consistent association with anxiety symptoms, so the findings are mixed.
How big is the effect
Trivial effectReal in studies, but too small for most people to notice.
Who was studied
Healthy people and patients
Depression
Gout
Study result
anxiety (β = -.62; -1.37) ... compared to pre-intervention and the control group.
Open Ice Bath / Cold Plunge
→
PracticesCyclingCertaintyLowSourceClinical3 other sources
In a randomized trial of 98 people, perceived anxiety showed a pattern of change over time and between groups (F(1.26) = 9.56, p = .002, η_p^2 = 0.26). A separate trial found state anxiety did not change significantly with either exercise or the control condition.
Who was studied
Healthy people and patients
ADHD
Study result
Visual-analogue scales (VASs) were applied to assess currently perceived stress, anxiety, uncertainty, and FoF during the cycling trainings... Similar patterns ... were found for perceived anxiety (F(1.26) = 9.56, p = .002, η_p^2 = 0.26).
Open Cycling
→
PracticesInfrared SaunaCertaintyLowSourceClinical3 other sources
A 2025 randomized trial involving 30 people with major depressive disorder reported a 7.24-point decrease in the Anxiety 4A score.
Who was studied
People with a condition
Major Depressive Disorder
Study result
Anxiety 4A: −7.24 (1.63)***
Open Infrared Sauna
→
PracticesTabata TrainingCertaintyLowSourceClinical3 other sources
A 2025 quasi-experimental study of 18 dancers found decreased trait anxiety. In a separate 2023 study, tension scores decreased from before to after the intervention in both groups.
Who was studied
Healthy people
Study result
Trait anxiety decreased in dancers (F = 6.30, p = 0.023, η²_p = 0.283)
Open Tabata Training
→
PracticesBrisk WalkingCertaintyLowSourceClinicalconflicting findings5 other sources
A 2015 trial found anxiety improved more over time in the exercise group than with usual care. However, a 2015 trial with 298 people found no between-group differences in anxiety at 3 or 12 months, so results differ across studies.
Who was studied
Healthy people and patients
Anxiety Disorder
Lung Cancer
Ptsd
Study result
The exercise group patients exhibited significant improvements in their anxiety levels over time (P=0.009 and 0.006 in the third and sixth months, respectively) than did the usual-care group patients.
Open Brisk Walking
→
PracticesMobility TrainingCertaintyLowSourceClinical2 other sources
A quasi-experimental study in 192 people found that at 42 days the Hospital Anxiety and Depression Scale anxiety score was 5.13 ± 1.83 with NPWT+FNP versus 7.93 ± 1.89 with NPWT; lower scores indicate improvement (p<0.001).
Who was studied
People with a condition
Study result
Hospital Anxiety and Depression Scale (HADS) anxiety score at 42 days 5.13 ± 1.83 (NPWT+FNP) versus 7.93 ± 1.89 (NPWT), p<0.001. Lower HADS scores are better, so the decrease is an improvement.
Open Mobility Training
→
PracticesHeating Pads / Warm CompressesCertaintyLowSourceClinical4 other sources
A 2023 pilot study in people with chronic kidney disease found a 38.6% decrease in subjective anxiety immediately after treatment (n = 22, p = 0.0139). Another trial involving breastfeeding mothers reported decreased maternal anxiety, so findings across these settings differ.
Who was studied
People with a condition
Chronic Kidney Disease
Study result
A 38.6% decrease in subjective anxiety was observed immediately after treatment (p = 0.0139). The anxiety and mood assessment was adapted from the Brief Mood Introspection Scale (BMIS).
Open Heating Pads / Warm Compresses
→
PracticesFoam RollingCertaintyLowSourceClinical1 other source
In a trial of 65 healthy participants, perceived anxiety scores decreased from 3.15 to 1.95 after foam rolling; the study observed a reduction in the foam-rolling group only.
Who was studied
Healthy people
Study result
Reduced perceived anxiety after the intervention was observed in the FR group only. (NRS anxiety scores decreased from 3.15 to 1.95 in FR vs 2.00 to 1.48 in relaxation, p<0.05)
Open Foam Rolling
→
PracticesPursed-Lip BreathingCertaintyLowSourceAnecdotal2 other sources
Slow, controlled exhalation is proposed to activate the parasympathetic nervous system and reduce anxiety and panic associated with breathlessness. This effect was mentioned in 9 of 14 community reports.
Study result
The slow, controlled exhalation activates the parasympathetic nervous system, reducing anxiety and panic associated with breathlessness.
Open Pursed-Lip Breathing
→
PracticesThai MassageCertaintyLowSourceAnecdotal2 other sources
Expert knowledge describes an acute reduction in state anxiety and cortisol after a single Thai Massage session. Community reports also mention this effect.
Study result
Thai massage reduces state anxiety and cortisol levels acutely, with effects observed after a single session.
Open Thai Massage
→
PracticesCupping TherapyCertaintyLowSourceAnecdotal1 other source
This effect was mentioned in 3 of 25 Reddit reports discussing it.
→
PracticesFastingCertaintyLowSourceAnecdotal1 other source
This effect was mentioned in 9 of 425 Reddit reports discussing it.
→
PracticesGrounding / EarthingCertaintyLowSourceAnecdotal1 other source
This effect was mentioned in 27 of 247 community reports discussing it (Reddit 19, YouTube 5, Bluesky 3).
→
PracticesCoherent BreathingCertaintyLowSourceTheoretical3 other sources
A randomized trial in 400 healthy participants did not support anxiety reduction, finding no significant group-by-time interaction (F(1,366)=1.12, p=0.291, ηp²=0.003).
Who was studied
Healthy people
Open Coherent Breathing
→
PracticesLatin Dance FitnessCertaintyLowSourceTheoretical3 other sources
A 2025 trial of 43 people found no significant group effect on the other psychological variables measured. The studies did not support an anxiety-reducing effect.
Who was studied
Healthy people
Menopause
Open Latin Dance Fitness
→

Very low probability(4)

SupplementsChagaCertaintyVery lowSourceAnecdotal1 other source
This effect was mentioned in 10 of 229 Reddit reports discussing it.
→
SupplementsSea Moss (Irish Moss)CertaintyVery lowSourceAnecdotal1 other source
This effect was mentioned in 4 of 250 Reddit reports discussing it.
→
SupplementsTurkey TailCertaintyVery lowSourceAnecdotal1 other source
This effect was mentioned in 3 of 232 Reddit reports discussing it.
→
PracticesCalisthenicsCertaintyVery lowSourceTheoretical2 other sources
Human evidence has not established that this practice reduces anxiety.
Who was studied
Healthy people
Open Calisthenics
→

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 48

Practice	How sure	Effect size	Own trials	What worked in trials
Forest Bathing (Shinrin-yoku)	CertaintyMediumSourceRCT	Large effect	42 trials or pooled analyses	40–60 min · 1–7×/week · 0.3–0.6 weeks
Dance	CertaintyMediumSourceMeta-analysis	Large effect	16 trials or pooled analyses	30–60 min · 1–2.8×/week · 4–12 weeks
Yoga Nidra	CertaintyMediumSourceClinical	Large effect	8 trials or pooled analyses	11–35 min · 5×/week · 1.3–26 weeks
Mindfulness Meditation	CertaintyMediumSourceMeta-analysis	Moderate effect	91 trials or pooled analyses	5–90 min · 1×/week · 0.7–8 weeks
Yoga	CertaintyMediumSourceMeta-analysis	Moderate effect	52 trials or pooled analyses	11–48 min · 1–3×/week · 1–9 weeks
Psychotherapy	CertaintyMediumSourceMeta-analysis	Moderate effect	30 trials or pooled analyses	45–90 min · 1×/week · 0.3–9 weeks
Tai Chi	CertaintyMediumSourceMeta-analysis	Moderate effect	28 trials or pooled analyses	40–60 min · 1–3×/week · 8–14 weeks
Pilates	CertaintyMediumSourceMeta-analysis	Moderate effect	21 trials or pooled analyses	45–60 min · 2×/week · 6–8 weeks
Laughter Yoga / Therapy	CertaintyMediumSourceMeta-analysis	Moderate effect	13 trials or pooled analyses	20–43 min · 1–2×/week · 2–7 weeks
Acupuncture	CertaintyMediumSourceRCT	Moderate effect	11 trials or pooled analyses	30 min · 2.5×/week · 0.4–7 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

How interventions help

Interventions associated with lower anxiety span several formats rather than one common approach. Movement-based options include Yoga, Hatha Yoga, Yin Yoga, Tai Chi, Swimming, and Cycling; meditation and Box Breathing use attention or controlled breathing; supplements include Lavender Extract, Ashwagandha, Omega-3, Saffron Extract, Tryptophan, and Vitamin E; and TENS / EMS Therapy represents a device-based approach. The studies generally assessed changes in anxiety or related stress measures, although TENS / EMS Therapy also included tinnitus and quality-of-life outcomes.

Timing differs across approaches. Meditation was evaluated after eight weeks, while Hatha Yoga findings came from 12-week training. Supplement studies ranged from 6-10 weeks for Lavender Extract at 80 mg/day, to 90 days for Ashwagandha at 300 mg/day, and 12 weeks for Saffron Extract at 50 mg/day. Other examples included Tryptophan at 1-3 g daily for 8 weeks and Vitamin E at 400 IU/day for 8 weeks. Some interventions were associated with onset in days, and the reported effect for Lavender Extract and Ashwagandha persisted for weeks after stopping; daily use was required for Ashwagandha but not for those two other examples.

The populations studied were not uniform. Some research included mixed health-status groups, while other studies focused on healthy people, people with a clinical condition, or participants whose health status was not specified. This limits how directly results can be transferred between settings. Tai Chi also had conflicting evidence, whereas the other summarized interventions did not. Overall, the findings describe several potentially distinct ways of approaching anxiety reduction, with differences in format, continuity, time to change, and the populations represented.

Choosing guidance

Choosing among these options depends first on the kind of intervention you can use consistently. Yoga, Tai Chi, Meditation, breathing exercises, swimming, cycling, and sauna-based approaches may suit someone looking for a practice rather than a supplement. Their study populations are not uniform: some research involved healthy people, some involved clinical conditions, and some did not specify health status. That makes personal fit and applicability important when comparing them.

Supplement choices differ in how much is used, how long it is taken, and how quickly an effect was assessed. Some were studied after a single exposure or with an immediate onset, while others required regular use over weeks or months. Lavender Extract, Ashwagandha, Omega-3, Tryptophan, and Vitamin E provide examples of options assessed over different time frames; the listed dose and duration should be checked before comparing them. A short course may be more suitable for someone seeking a time-limited trial, while longer studies require greater willingness to maintain daily use.

Human evidence is especially important when choosing between options. Yoga, Tai Chi, Meditation, Lavender Extract, Ashwagandha, and several other approaches have been studied in people, whereas some options rely mainly on animal research, pharmacology references, reviews, or community reports. Results are not fully consistent for every option: Tai Chi, Curcumin, L-Theanine, and Melatonin have conflicting evidence. Those seeking a clearer human evidence base may prefer options without reported conflicts, while those considering options with limited or inconsistent evidence should keep expectations cautious.