In the most comprehensive review (2023) of global studies to date (1,097 trials, 128,000+ participants), University of South Australia researchers found that exercise should be the “first choice treatment” for depression, anxiety and psychological distress, as it improves symptoms 1.5 times better than both leading medications and talk therapy. Every type of exercise—from walking to resistance training to yoga—proved beneficial. The benefits were seen in every…
A new study from Stanford University compared different stress reduction techniques (each was done five minutes a day for a month): mindfulness meditation and three types of breathwork (cyclic sighing, with its greater focus on exhaling; box breathing, where inhaling and holding are done for an equal time; and one focusing on longer inhalation). They found that all three types of breathwork had a faster,…
A first-ever study (just published in JAMA Psychiatry) compared medication to meditation for generalized anxiety disorder, finding the two methods work equally well at reducing symptoms. Half of the study participants were given an antidepressant commonly prescribed for anxiety (Lexapro), while the other half participated in a mindfulness-based stress reduction program. Both groups reported a 20% reduction in symptoms. Side effects were far more common…
A small but eye-opening 2022 study in JAMA Psychiatry found that just two doses of psilocybin (along with talk therapy) led to an 83% decline in heavy drinking among participants (who all had alcohol use disorder). Those given a placebo plus talk therapy reduced their alcohol intake by 51%. By the end of the eight-month trial, nearly half of those who received psilocybin had stopped…
A new study in Psychiatry Research indicates that low to moderate levels of stress are good for your brain. “Good” stress levels proved psychologically beneficial, acting as a kind of inoculation against mental health disorders, such as depression and antisocial behavior. They also build resilience to cope with future stressful experiences, and positively impact neurocognitive abilities, from working memory to cognitive flexibility. Access this…
A new study from the University of Southern California indicates that stress–whether from traumatic events, work, or discrimination–speeds up aging in the immune system, which increases the risk of cancer, cardiovascular disease and infection. The researchers measured social stress levels against immune cell counts. People with the highest stress scores had significantly lower percentages of fresh disease fighters and higher percentages of worn-out white blood cells.…
