Guide · Your health

Calm without pills: what actually helps, and what the research says

Everyday ways to ease stress, worry and poor sleep, with what the research found for each and a link to every source.

This is what the research says, not a recommendation for you. It can’t know your health, your medicines or your situation.

Start with these three See all 34

Free, and the best supported here

Start with these three

A pill can’t fix what is causing the stress: too much on your plate, a hard relationship, money, grief, or poor sleep. The things with the strongest evidence cost nothing. Try these first, in any order:

  1. Sleep

    Steady wake-up times and a wind-down hour are where sleep research starts. For long-term insomnia, CBT for insomnia is the recommended first treatment.

    CBT for insomniaGood evidence A regular scheduleEarly evidence

  2. Movement

    Hundreds of trials show regular activity eases anxiety and low mood. A brisk walk counts.

    See the researchGood evidence

  3. People

    A friend or someone in your family. Being heard is calming in itself.

    See the researchGood evidence

Two more places to start

And when you need calm right now: breathe out slowly, longer than you breathe in. Take a one-minute Breathe break.

The full list

All 34 everyday approaches, strongest evidence first

Open Details on a card for the research, cautions, notes for different brains and bodies, and every source.

What the evidence labels mean
  • Good evidence many good studies agree.
  • Some evidence several decent studies, with limits.
  • Mixed evidence studies disagree, or it depends how it’s used.
  • Early evidence a few small studies: a maybe.
  • Weak evidence little or poor-quality research.
  • No good evidence tested, and no benefit found.

Everyday habit

Good evidence

Movement

The strongest evidence of anything here for low mood, anxiety and stress.

Studied in
Hundreds of trials on depression, anxiety and distress
Forms
Walking, dancing, cycling, swimming, gardening, strength training
    Details

    Watch out Start gently if you have a heart condition.

    What the research shows

    Hundreds of trials show physical activity eases depression, anxiety and distress. Walking or jogging, yoga and strength training did especially well.

    Which kinds of exercise helped most: Noetel and colleagues, 2024 (opens a new tab). For PMS, the NHS lists regular exercise and sleep among things that can help, though the trials are of poor quality (NHS: PMS (opens a new tab)).

    What it is

    Any physical activity: walking, dancing, cycling, swimming, gardening or strength training.

    Used for

    Low mood, anxiety and stress.

    Cautions

    Side effects
    Aches. Start gently if you have been inactive.
    Take care if
    you have a heart or other health condition, or a condition where activity makes you worse later: go gently and pace yourself.

    Good to know

    How different neurotypes may respond

    ADHD: A review of eight trials in children with ADHD found exercise, especially aerobic exercise, helped with attention and hyperactivity (Cerrillo-Urbina and colleagues, 2015 (opens a new tab)).

    Autistic: Predictable, familiar movement often works best: the same walk, swim or stretch at the same time. Sensory-friendly places (quiet times at the pool, headphones) count.

    Anxiety or OCD: A racing heart during exercise can feel like panic at first. Starting gently helps the body learn the feeling is safe.

    Chronic illness or low energy: With ME/CFS or similar conditions, “push through” plans can make you worse. UK guidance says not to use fixed, step-by-step increases. Stay within your energy limits (NICE ME/CFS guideline (NG206) (opens a new tab)).

    Listed under Low mood · Anxiety and worry · Stress · Sleep · Focus and attention · Nervous system regulation · Restlessness and racing thoughts · Burnout and fatigue · Grief and big stress · PMS and menstrual-cycle mood · Menopause-related sleep and mood · Tension and pain-related stress

    Source: Singh and colleagues, 2023 (opens a new tab)

    Everyday habit

    Good evidence

    People

    Strong social ties go with better health and survival. Being heard is calming.

    Studied in
    148 studies of social ties and survival
    Forms
    Friends, family, neighbors or a group
      Details

      Watch out Low risk.

      What the research shows

      Across 148 studies, people with stronger social ties were more likely to survive over the years studied. That shows a strong link, though it can’t prove cause.

      What it is

      Time with people who leave you calmer: friends, family, neighbors or a group.

      Used for

      Everything. Feeling less alone.

      Cautions

      Side effects
      Some people drain you. Choose the ones who leave you calmer.
      Take care if
      someone frightens or controls you.

      Good to know

      How different neurotypes may respond

      Autistic: Being with people who get you counts most. Many autistic people find time with other autistic people less tiring. Text or side-by-side activities count too.

      Anxiety or OCD: With social anxiety, small, low-pressure contact counts: a message, a walk side by side.

      Listed under Stress · Low mood · Anxiety and worry · Grief and big stress · Nervous system regulation · Social anxiety · Burnout and fatigue

      Source: Holt-Lunstad and colleagues, 2010 (opens a new tab)

      Therapy or approach

      Good evidence

      CBT for anxiety and panic (talking therapy)

      A recommended first-line treatment for anxiety, panic and social anxiety.

      Studied in
      UK guidelines for generalized anxiety, panic and social anxiety
      Forms
      A structured talking therapy with a trained therapist; guided self-help versions exist
        Details

        Watch out This is a professional therapy, delivered by a trained therapist.

        What the research shows

        UK guidelines recommend CBT (or applied relaxation) for generalized anxiety, CBT for panic disorder, and individual CBT developed for social anxiety.

        What it is

        A structured talking therapy that helps you notice and change patterns of thinking and avoiding, often with guided practice. Guided self-help versions exist.

        Used for

        Generalized anxiety, panic, social anxiety and OCD.

        Cautions

        Side effects
        It can feel harder before it feels easier.

        Good to know

        How different neurotypes may respond

        Autistic: CBT adapted for autistic people uses clearer structure, more visual material and less reliance on naming feelings.

        Anxiety or OCD: For OCD, the recommended therapy is CBT with exposure and response prevention (ERP) (Oxford Health NHS: OCD (opens a new tab)). For social anxiety, UK guidance recommends individual CBT designed for social anxiety.

        Listed under Anxiety and worry · Panic · Social anxiety · Restlessness and racing thoughts

        Sources: NICE anxiety and panic guideline (CG113) (opens a new tab) · NICE social anxiety guideline (CG159) (opens a new tab)

        Therapy or approach

        Good evidence

        CBT for insomnia (CBT-I)

        The recommended first treatment for long-term insomnia, ahead of sleeping pills.

        Studied in
        Guideline for adults with chronic insomnia (American College of Physicians, 2016)
        Forms
        With a therapist, in a group, or through an app or online program
          Details

          Watch out Sleep may get a bit worse in the first weeks before it improves.

          What the research shows

          The American College of Physicians recommends CBT-I as the first treatment for all adults with chronic insomnia (a strong recommendation, based on moderate-quality evidence).

          What it is

          A short course of talking therapy for sleep, with a therapist, in a group, or through an app or online program.

          Used for

          Long-term trouble sleeping.

          Cautions

          Side effects
          Tiredness at first, because part of it limits time in bed.
          Take care if
          you drive or use machines for work, or have epilepsy or bipolar disorder: sleep restriction may need adjusting.

          Good to know

          How different neurotypes may respond

          ADHD: A version that allows for a late body clock fits better.

          Anxiety or OCD: It includes ways to handle a racing mind at night.

          Listed under Sleep · Restlessness and racing thoughts · Menopause-related sleep and mood

          Source: American College of Physicians, 2016 (opens a new tab)

          Therapy or approach

          Good evidence

          EMDR (for trauma)

          A recommended therapy for post-traumatic stress, alongside trauma-focused CBT.

          Studied in
          UK guidance for adults with PTSD more than three months after a non-combat trauma
          Forms
          With a trained therapist
            Details

            Watch out This is a professional therapy, not a self-help technique.

            What the research shows

            UK guidance recommends EMDR for adults with PTSD more than three months after a non-combat trauma, and trauma-focused CBT for PTSD. It’s not fully clear how EMDR works.

            What it is

            Eye Movement Desensitization and Reprocessing: recalling a traumatic memory while following guided eye movements, with a trained therapist.

            Used for

            Post-traumatic stress (PTSD) after a frightening or distressing event.

            Cautions

            Side effects
            Upsetting feelings during and between sessions.
            Take care if
            you are still in danger.

            Good to know

            Listed under Anxiety and worry · Panic · Grief and big stress · Nervous system regulation

            Sources: NICE PTSD guideline (NG116) (opens a new tab) · NHS: PTSD treatment (opens a new tab)

            Everyday habit

            Some evidence

            Less alcohol

            Alcohol may relieve anxiety short-term, but over time it makes anxiety and sleep worse.

            Studied in
            Findings summarized by the US alcohol research institute
            Forms
            Drinking less, or taking breaks from alcohol
              Details

              Watch out If you drink heavily every day, don’t stop suddenly: withdrawal can be dangerous.

              What the research shows

              The US alcohol research institute says alcohol may seem to ease anxiety at first, but over time heavy drinking and repeated withdrawal can make anxiety worse.

              What it is

              Drinking less, or taking breaks from alcohol.

              Used for

              Anxiety, low mood and sleep.

              Cautions

              Side effects
              Feeling worse for a few days is common.
              Take care if
              you drink heavily: stopping suddenly can cause dangerous withdrawal.

              Good to know

              How different neurotypes may respond

              Anxiety or OCD: If you drink to cope with anxiety, it can quietly make the anxiety worse over time.

              Listed under Anxiety and worry · Low mood · Sleep · Panic · Grief and big stress

              Sources: NIAAA: alcohol and mental health (opens a new tab) · NHS anxiety self-help (opens a new tab)

              Everyday habit

              Some evidence

              Less caffeine

              In people with panic disorder, large amounts of caffeine set off panic attacks in about half.

              Studied in
              People with panic disorder, in lab studies
              Forms
              Cutting down coffee, tea, energy drinks, cola and pre-workout products
              • Medicine interactions
              Details

              Watch out Cut down gradually: stopping suddenly can cause headaches for a few days.

              What the research shows

              In lab studies, about half of people with panic disorder had a panic attack after a large dose of caffeine (400 mg or more, about four cups of coffee), compared with very few people without it. Everyday amounts haven’t been studied as well.

              The NHS self-help advice for anxiety includes cutting down on caffeine (NHS anxiety self-help (opens a new tab)).

              What it is

              Cutting down on coffee, tea, energy drinks, cola and pre-workout products, especially after midday.

              Used for

              Anxiety, panic and sleep.

              Cautions

              Side effects
              Withdrawal headaches and tiredness for a few days.
              Take care if
              you rely on caffeine to stay safe at work or driving: cut down slowly.

              Good to know

              How different neurotypes may respond

              ADHD: Caffeine and ADHD stimulant medicines both raise heart rate and blood pressure, so together they can add up: jitters, a racing heart, poor sleep (Drugs.com interaction checker (opens a new tab)).

              Anxiety or OCD: People with panic disorder are much more sensitive to caffeine.

              Listed under Anxiety and worry · Panic · Sleep · Restlessness and racing thoughts · Nervous system regulation

              Source: Klevebrant and colleagues, 2022 (opens a new tab)

              Practice or body-based

              Some evidence

              Expressive writing (journaling)

              Writing about what’s on your mind for a few short sessions has a small but real effect.

              Studied in
              146 studies
              Forms
              Writing freely for 15 to 20 minutes, a few days in a row
                Details

                Watch out It can feel worse for a short while. Stop if it overwhelms you.

                What the research shows

                A review of 146 studies found writing about difficult experiences had a small benefit on average for psychological and physical health. Later reviews disagree on how much it helps.

                What it is

                Writing freely about a stressful experience and your feelings about it, for 15 to 20 minutes, a few days in a row.

                Used for

                Stress, grief and racing thoughts.

                Cautions

                Side effects
                A short dip in mood right after writing is common.
                Take care if
                you are dealing with trauma: writing can bring up strong feelings, so keep sessions short and stop if it becomes too much.

                Good to know

                How different neurotypes may respond

                Autistic: Writing can be easier than saying feelings out loud, especially if naming feelings is hard.

                Dyslexic or dyspraxic: Voice notes or typing count. It’s about getting it out, not spelling.

                Listed under Stress · Grief and big stress · Restlessness and racing thoughts · Low mood

                Source: Frattaroli, 2006 (opens a new tab)

                Device or environment

                Some evidence

                Heart rate variability biofeedback

                Slow breathing guided by a heart-rate sensor. Trials found less stress and anxiety.

                Studied in
                24 studies with 484 people
                Forms
                A sensor on a finger, ear or chest strap, shown on a screen
                  Details

                  Watch out Apps vary a lot in quality. You don’t need a device to breathe slowly.

                  What the research shows

                  Across 24 studies (484 people), training with heart-rate biofeedback reduced stress and anxiety compared with control groups. The authors called it promising and asked for more well-controlled trials.

                  What it is

                  A sensor (on a finger, ear or chest strap) shows your heart rhythm on a screen, so you can learn the breathing pace that makes it smoothest, usually about six breaths a minute.

                  Used for

                  Stress and anxiety.

                  Cautions

                  Side effects
                  Light-headedness.
                  Take care if
                  you have a heart rhythm condition: the readings can be unreliable, and this is not a treatment for it.

                  Good to know

                  How different neurotypes may respond

                  ADHD: The live feedback can make slow breathing more engaging.

                  Autistic: A screen showing your heart rhythm can make body signals easier to “see” when they are hard to feel.

                  Listed under Stress · Anxiety and worry · Nervous system regulation

                  Source: Goessl and colleagues, 2017 (opens a new tab)

                  Device or environment

                  Some evidence

                  Light therapy (light box)

                  A bright light box in the morning eases winter depression more than dim light, in pooled trials.

                  Studied in
                  Trials in seasonal depression; small and varied
                  Forms
                  A bright light box, usually in the morning
                  • Medicine interactions
                  Details

                  Watch out Buy one made for this purpose.

                  What the research shows

                  A review of trials found bright light eased seasonal depression more than dim or fake light, with more people improving. The studies were small and varied.

                  What it is

                  Sitting near a bright light box for a set time each day, usually in the morning.

                  Used for

                  Winter low mood (seasonal affective disorder).

                  Cautions

                  Side effects
                  Eye strain, headache, feeling wired.
                  Take care if
                  you have an eye condition, take medicine that makes you sensitive to light, or have bipolar disorder: bright light can cause problems for these, including mania in bipolar disorder.

                  Good to know

                  Listed under Low mood · Sleep · Burnout and fatigue

                  Sources: Pjrek and colleagues, 2020 (opens a new tab) · NHS: seasonal affective disorder treatment (opens a new tab)

                  Therapy or approach

                  Some evidence

                  Menopause-specific CBT

                  Recommended in the UK for hot flushes, sleep and low mood around menopause, alongside or instead of HRT.

                  Studied in
                  14 trials (UK guideline, 2024)
                  Forms
                  A short course, often in a group or online
                    Details

                    Watch out CBT is an add-on, not a reason to avoid medical treatment.

                    What the research shows

                    In 2024 the UK’s NICE guideline added menopause-specific CBT for hot flushes, sleep problems and low mood linked to menopause, based on 14 trials. It can be used with HRT or instead of it. HRT is the main medical treatment.

                    What it is

                    A short CBT course adapted for menopause symptoms, often in a group or online.

                    Used for

                    Hot flushes, poor sleep and low mood around menopause.

                    Cautions

                    Side effects
                    None.
                    Take care if
                    symptoms are severe: CBT works alongside medical treatment, not instead of it.

                    Good to know

                    Listed under Menopause-related sleep and mood · Sleep · Low mood

                    Source: NICE menopause guideline (NG23) (opens a new tab)

                    Practice or body-based

                    Some evidence

                    Mindfulness and meditation

                    Small improvements in anxiety, low mood and pain. MBCT helps prevent depression coming back.

                    Studied in
                    47 trials; plus a course tested to prevent depression coming back
                    Forms
                    Short apps to eight-week courses
                      Details

                      Watch out Some people feel worse at first. A gentle start helps.

                      What the research shows

                      Across 47 trials, mindfulness programs gave small improvements in anxiety, low mood and pain. They were not better than other active choices, such as exercise. For people who have had depression several times, an eight-week course called MBCT cut the risk of it coming back by about a third.

                      What it is

                      Practices that train attention on the present moment, from short apps to eight-week courses.

                      Used for

                      Anxiety, stress, low mood and pain.

                      Cautions

                      Side effects
                      Some people feel more anxious at first.
                      Take care if
                      you have trauma or severe depression: meditation can stir up difficult feelings, so keep sessions short.

                      Good to know

                      How different neurotypes may respond

                      ADHD: Shorter, moving or guided practices (walking meditation) are easier for many people.

                      Autistic: Body scans can be hard if body signals are faint or overwhelming. Focusing on sounds or an object outside you may suit better.

                      Anxiety or OCD: If meditation stirs up intrusive thoughts, it is fine to stop and try a different approach.

                      Listed under Anxiety and worry · Stress · Low mood · Tension and pain-related stress · Restlessness and racing thoughts · Grief and big stress

                      Sources: Goyal and colleagues, 2014 (opens a new tab) · Kuyken and colleagues, 2016 (opens a new tab)

                      Practice or body-based

                      Some evidence

                      Progressive muscle relaxation

                      Tensing and then relaxing each muscle group. Relaxation training eases anxiety in many studies.

                      Studied in
                      27 studies of relaxation training
                      Forms
                      Tense each muscle group, then let go
                        Details

                        Watch out Skip any muscle that hurts.

                        What the research shows

                        A review of 27 studies of relaxation training, including progressive muscle relaxation, applied relaxation and meditation, found a medium-sized drop in anxiety. Many studies were not randomized.

                        What it is

                        Tensing one muscle group (hands, shoulders, face…) for a few seconds, then letting go, working through the body.

                        Used for

                        Anxiety, tension and sleep.

                        Cautions

                        Side effects
                        Cramp if you tense too hard.
                        Take care if
                        you have an injury: skip that area.

                        Good to know

                        How different neurotypes may respond

                        ADHD: Short guided recordings keep it moving.

                        Autistic: Tensing and releasing one part at a time can make body signals easier to notice than “just relax.”

                        Listed under Anxiety and worry · Stress · Sleep · Tension and pain-related stress · Restlessness and racing thoughts

                        Source: Manzoni and colleagues, 2008 (opens a new tab)

                        Practice or body-based

                        Some evidence

                        Slow breathing (about six breaths a minute)

                        Breathing out slowly, longer than you breathe in, is linked with feeling calmer. Free and safe.

                        Studied in
                        A review of studies of slow breathing (under ten breaths a minute)
                        Forms
                        About six breaths a minute, with a longer out-breath
                          Details

                          Watch out If you feel dizzy, breathe normally for a moment.

                          What the research shows

                          A review of studies found slow breathing (under ten breaths a minute, often about six) is linked with calmer body signals and feeling less wound up. Try the Breathe break.

                          What it is

                          Slowing your breathing, usually to about six breaths a minute (in for 4 or 5, out for 5 or 6), with a longer out-breath.

                          Used for

                          Stress, worry and panic.

                          Cautions

                          Side effects
                          Light-headedness if you breathe too deeply.
                          Take care if
                          you have a lung or heart condition: go gently.

                          Good to know

                          How different neurotypes may respond

                          ADHD: Short is fine: one minute, with something to watch.

                          Autistic: Focusing on body signals can be hard or uncomfortable. A visual pacer (like the Breathe break) or counting may work better than “notice your breath.”

                          Anxiety or OCD: If watching your breath makes you more anxious, try counting steps, humming, or a longer out-breath without counting.

                          Listed under Anxiety and worry · Stress · Panic · Nervous system regulation · Restlessness and racing thoughts · Sleep · Social anxiety · Tension and pain-related stress · Sensory overload

                          Source: Zaccaro and colleagues, 2018 (opens a new tab)

                          Practice or body-based

                          Some evidence

                          Yoga

                          May ease anxiety and low mood symptoms. Generally safe with a qualified teacher.

                          Studied in
                          Studies summarized by NCCIH
                          Forms
                          Postures, breathing and relaxation, in a class or video
                            Details

                            Watch out Avoid positions that hurt.

                            What the research shows

                            May ease anxiety and low mood symptoms. Unclear for anxiety disorders. Generally safe with a qualified teacher.

                            What it is

                            Postures, breathing and relaxation, usually in a class or video.

                            Used for

                            Stress, anxiety, low mood and pain.

                            Cautions

                            Side effects
                            Strains if you push too far.
                            Take care if
                            you are pregnant, or have a joint, back or blood pressure condition: tell the teacher.

                            Good to know

                            How different neurotypes may respond

                            Chronic illness or low energy: Gentle and chair-based classes exist. Tell the teacher about your condition.

                            Listed under Anxiety and worry · Stress · Low mood · Tension and pain-related stress · Nervous system regulation

                            Source: NCCIH yoga fact sheet (opens a new tab)

                            Everyday habit

                            Mixed evidence

                            Pets

                            Owning a pet goes with less social isolation for some people. For loneliness, results are mixed.

                            Studied in
                            A review of 24 studies of adult pet owners
                            Forms
                            Living with, or spending time with, animals
                              Details

                              Watch out Pets cost money and time, and can add stress.

                              What the research shows

                              A review of 24 studies found adult pet owners were less socially isolated, but only some studies found less loneliness. People who choose pets may differ from those who don’t, so these studies can’t show cause.

                              What it is

                              Living with, or spending time with, animals.

                              Used for

                              Stress, loneliness and low mood.

                              Cautions

                              Side effects
                              Cost, allergies and worry when a pet is ill.
                              Take care if
                              you can’t look after an animal: visiting friends’ pets or volunteering counts.

                              Good to know

                              How different neurotypes may respond

                              Autistic: Some people find animals easier company than people. That is a fine reason.

                              Listed under Stress · Low mood · Grief and big stress · Social anxiety

                              Source: Kretzler and colleagues, 2022 (opens a new tab)

                              Therapy or approach

                              Mixed evidence

                              Acupuncture

                              Some positive studies, many of poor quality. Results are mixed.

                              Studied in
                              Studies summarized by NCCIH; many of poor quality
                              Forms
                              Thin needles placed in the skin by a practitioner
                              • Medicine interactions
                              Details

                              Watch out Needles must be sterile and single-use.

                              What the research shows

                              Some studies are positive, but many are poor quality or show no clear effect. Needles should be sterile and single-use.

                              What it is

                              Thin needles placed in the skin by a practitioner.

                              Used for

                              Anxiety and pain.

                              Cautions

                              Side effects
                              Soreness or minor bleeding where needles go in. Serious problems are rare with a qualified practitioner.
                              Take care if
                              you take a blood thinner or have a bleeding disorder: needles can cause bleeding and bruising.

                              Good to know

                              How different neurotypes may respond

                              Sensory sensitivity: Needles and touch can be a lot.

                              Listed under Anxiety and worry · Tension and pain-related stress

                              Sources: NCCIH: anxiety and complementary approaches (opens a new tab) · NCCIH acupuncture fact sheet (opens a new tab)

                              Practice or body-based

                              Mixed evidence

                              Massage

                              May ease anxiety in some settings. Results are inconsistent.

                              Studied in
                              Studies summarized by NCCIH; results inconsistent
                              Forms
                              By a therapist or yourself
                                Details

                                Watch out Low risk.

                                What the research shows

                                May ease anxiety in some settings, but results are inconsistent, and it hasn’t been shown to treat generalized anxiety. Low risk.

                                What it is

                                Pressing and kneading the muscles, by a therapist or yourself.

                                Used for

                                Stress, anxiety and tension.

                                Cautions

                                Side effects
                                Soreness the next day.
                                Take care if
                                you have a blood clotting problem, a recent injury or fragile bones: pressure can do harm.

                                Good to know

                                How different neurotypes may respond

                                Autistic: Firm, predictable pressure is often easier than light touch.

                                Sensory sensitivity: Touch can be soothing or overwhelming. Say what pressure you like, and that you can stop anytime.

                                Listed under Stress · Anxiety and worry · Tension and pain-related stress

                                Source: NCCIH massage fact sheet (opens a new tab)

                                Device or environment

                                Mixed evidence

                                Weighted blanket

                                One adult trial found less insomnia. A trial in autistic children found no sleep benefit.

                                Studied in
                                120 adults with insomnia (Swedish trial); a trial in autistic children
                                Forms
                                Blankets of about 13 to 18 pounds in the adult trial
                                  Details

                                  Watch out Never for babies or small children who can’t move it off themselves.

                                  What the research shows

                                  In a Swedish trial, 120 adults with insomnia and depression, bipolar disorder, anxiety or ADHD slept better after four weeks with a weighted chain blanket than with a light one. A trial in autistic children found no extra sleep.

                                  What it is

                                  A heavy blanket filled with beads or chains. The adult trial used blankets of about 13 to 18 pounds.

                                  Used for

                                  Sleep, anxiety and deep-pressure comfort.

                                  Cautions

                                  Side effects
                                  Feeling too hot or trapped.
                                  Take care if
                                  you have breathing, circulation or mobility problems, or for any child: a heavy blanket can be unsafe. Never for babies or toddlers.

                                  Good to know

                                  How different neurotypes may respond

                                  ADHD: The adult trial that found better sleep included people with ADHD.

                                  Autistic: In a careful trial of 67 autistic children, a weighted blanket did not help them sleep longer than a normal blanket, but children and parents liked it more (Gringras and colleagues, 2014 (opens a new tab)). Liking it is a fair reason. It just isn’t a sleep treatment.

                                  Sensory sensitivity: Deep pressure is soothing for many people with sensory sensitivity.

                                  Listed under Sleep · Anxiety and worry · Sensory overload · Nervous system regulation

                                  Sources: Ekholm and colleagues, 2020 (opens a new tab) · Gringras and colleagues, 2014 (opens a new tab)

                                  Everyday habit

                                  Early evidence

                                  A regular sleep schedule

                                  Steadier sleep times go with better next-day mood in a large study.

                                  Studied in
                                  2,115 first-year doctors wearing sleep trackers
                                  Forms
                                  Going to bed and getting up at about the same time each day
                                    Details

                                    Watch out Low risk.

                                    What the research shows

                                    In a study of 2,115 first-year doctors wearing sleep trackers, more day-to-day variation in sleep went with more depressive symptoms, and steadier sleep with better mood the next day. It shows a link, not proof.

                                    What it is

                                    Going to bed and, especially, getting up at roughly the same time each day.

                                    Used for

                                    Sleep, mood and feeling steady.

                                    Cautions

                                    Side effects
                                    None.
                                    Take care if
                                    you work shifts or care for someone at night: do what you can, and be kind to yourself about the rest.

                                    Good to know

                                    How different neurotypes may respond

                                    ADHD: Sleep timing is often a struggle with ADHD. Aim for steadier wake times first. Medicine timing can affect sleep (NHS: side effects of methylphenidate (opens a new tab)).

                                    Autistic: A predictable wind-down routine (same order, same time) can make sleep easier.

                                    Listed under Sleep · Low mood · Nervous system regulation · Burnout and fatigue

                                    Source: Fang and colleagues, 2021 (opens a new tab)

                                    Everyday habit

                                    Early evidence

                                    Daylight

                                    Getting outside in daylight is low-risk advice for winter low mood and body clock.

                                    Studied in
                                    NHS advice; light boxes tested in some people, with too little evidence to be sure
                                    Forms
                                    Natural light, especially in the morning
                                    • Medicine interactions
                                    Details

                                    Watch out A light box may not suit you if you have an eye condition.

                                    What the research shows

                                    The NHS suggests getting as much natural daylight as you can. Light boxes help some people, but the NHS says there isn’t enough evidence to be sure (see the light therapy card for a newer review).

                                    What it is

                                    Natural light, especially in the morning.

                                    Used for

                                    Winter low mood and sleep timing.

                                    Cautions

                                    Side effects
                                    Light boxes can be a problem for some eyes.
                                    Take care if
                                    you have an eye condition or take medicine that makes you sensitive to light: check before using a light box.

                                    Good to know

                                    Listed under Low mood · Sleep · Burnout and fatigue

                                    Source: NHS: seasonal affective disorder treatment (opens a new tab)

                                    Everyday habit

                                    Early evidence

                                    Pacing (energy management)

                                    Planning activity within your energy limits. Recommended by UK guidance for ME/CFS.

                                    Studied in
                                    UK guideline for ME/CFS; not large trials
                                    Forms
                                    Spreading activity across the day and week, resting before you crash
                                      Details

                                      Watch out Low risk.

                                      What the research shows

                                      The UK’s NICE guideline for ME/CFS recommends person-centered energy management, and says not to offer fixed, step-by-step increases in exercise. It is a guideline recommendation rather than the result of large trials.

                                      What it is

                                      Spreading activity across the day and week, resting before you crash, and noticing what drains you.

                                      Used for

                                      Burnout, long-term illness and fatigue.

                                      Cautions

                                      Side effects
                                      None.
                                      Take care if
                                      you have new or worsening fatigue: it can have causes that pacing will not fix.

                                      Good to know

                                      How different neurotypes may respond

                                      Autistic: Many autistic people use pacing to avoid burnout: counting social and sensory demands as “energy spent,” not just physical effort.

                                      Chronic illness or low energy: This is the main approach UK guidance recommends for ME/CFS: plan activity within your energy limits, with rest built in, and adjust as you go.

                                      Listed under Burnout and fatigue · Nervous system regulation · Tension and pain-related stress

                                      Source: NICE ME/CFS guideline (NG206) (opens a new tab)

                                      Everyday habit

                                      Early evidence

                                      Steady meals (not getting too hungry)

                                      Being hungry goes with more irritability and anger: being “hangry” is real.

                                      Studied in
                                      64 adults over three weeks
                                      Forms
                                      Eating regularly so you do not run on empty
                                        Details

                                        Watch out Low risk.

                                        What the research shows

                                        In a three-week study, 64 adults rated their hunger and mood five times a day. When people were hungrier, they felt more angry and irritable and less pleasure. It shows a link, not proof.

                                        What it is

                                        Eating regularly so you don’t run on empty.

                                        Used for

                                        Irritability, low mood and feeling wired.

                                        Cautions

                                        Side effects
                                        None.
                                        Take care if
                                        you have diabetes or an eating disorder: keep to your existing eating plan.

                                        Good to know

                                        How different neurotypes may respond

                                        ADHD: Some ADHD medicines lower appetite, so meals get missed (NHS: side effects of methylphenidate (opens a new tab)). A planned snack can help.

                                        Autistic: Safe, familiar foods count. Eating something is better than waiting for the “right” meal.

                                        Listed under Stress · Low mood · Nervous system regulation · Focus and attention

                                        Source: Swami and colleagues, 2022 (opens a new tab)

                                        Everyday habit

                                        Early evidence

                                        Time in nature (“forest bathing”)

                                        Twenty studies found time among trees eased anxiety and low mood in the short term.

                                        Studied in
                                        20 studies of time among trees
                                        Forms
                                        Slow, unhurried time among trees or green space
                                          Details

                                          Watch out Low risk.

                                          What the research shows

                                          Twenty studies found time among trees eased anxiety, low mood and anger in the short term. Longer, stronger studies are still needed.

                                          What it is

                                          Slow, unhurried time among trees or green space, noticing sights, sounds and smells.

                                          Used for

                                          Stress, worry and low mood.

                                          Cautions

                                          Side effects
                                          None to speak of. Mind ticks and the weather.
                                          Take care if
                                          being alone outdoors feels unsafe: go with someone.

                                          Good to know

                                          How different neurotypes may respond

                                          ADHD: A walk outside can be an easy way to break up a long stretch of focus.

                                          Sensory sensitivity: Green, quiet places are lower in noise and crowds. Early mornings are usually calmest.

                                          Highly sensitive: Many highly sensitive people describe nature as their reset. Go at quiet times.

                                          Listed under Stress · Anxiety and worry · Low mood · Sensory overload · Nervous system regulation · Grief and big stress

                                          Source: Kotera and colleagues, 2022 (opens a new tab)

                                          Practice or body-based

                                          Early evidence

                                          Cold water on your face (the dive reflex)

                                          Cold on the face slows the heart through a reflex. Studies are in healthy volunteers, not in people with anxiety.

                                          Studied in
                                          61 healthy adults; not tested as a treatment for anxiety
                                          Forms
                                          Cold water, or a cold wet cloth, on the face for up to 30 seconds
                                          • Condition caution
                                          Details

                                          Watch out Don’t use ice directly on skin. Don’t hold your breath if you feel faint.

                                          What the research shows

                                          Cold on the face sets off the “dive reflex,” which slows the heart. In a trial of 61 healthy adults, cold on the neck slowed the heart rate and raised heart rate variability, a sign of the calming branch of the nervous system. It hasn’t been tested as a treatment for anxiety.

                                          What it is

                                          Splashing cold water on your face, or holding a cold, wet cloth or cool pack against your cheeks and forehead for up to 30 seconds while you hold your breath briefly or breathe slowly.

                                          Used for

                                          A quick reset when you are wired or panicky.

                                          Cautions

                                          Side effects
                                          Feeling cold. Light-headedness if you hold your breath.
                                          Take care if
                                          you have a heart condition, a slow heart rate, low blood pressure or an eating disorder: skip this one, because cold on the face can slow the heart rate.

                                          Good to know

                                          How different neurotypes may respond

                                          Anxiety or OCD: Some people use it as a quick reset in a surge of panic. It slows the heart. It doesn’t fix what set the panic off.

                                          Sensory sensitivity: Strong cold can be too much. Start with a cool cloth on the cheeks and forehead.

                                          Chronic illness or low energy: Cold on the face can slow the heart rate, so this may not suit a heart condition, low blood pressure or fainting.

                                          Listed under Panic · Nervous system regulation · Restlessness and racing thoughts · Anxiety and worry · Sensory overload

                                          Source: Jungmann and colleagues, 2018 (opens a new tab)

                                          Practice or body-based

                                          Early evidence

                                          Cyclic sighing (the double sigh)

                                          Little known: five minutes a day of long, sighing out-breaths lifted mood in one month-long trial.

                                          Studied in
                                          One one-month remote trial
                                          Forms
                                          Two breaths in through the nose, one long breath out; five minutes a day
                                            Details

                                            Watch out Stop if you feel dizzy.

                                            What the research shows

                                            In a one-month remote trial, people who did five minutes of cyclic sighing a day had a bigger lift in mood and slower breathing at rest than people who did mindfulness meditation. It is one study.

                                            What it is

                                            Breathing in through the nose, then a second short sip of air, then a long, slow breath out through the mouth. Repeat for a few minutes.

                                            Used for

                                            Stress and mood.

                                            Cautions

                                            Side effects
                                            Light-headedness.
                                            Take care if
                                            you have a lung condition: go gently.

                                            Good to know

                                            How different neurotypes may respond

                                            ADHD: It takes five minutes and has a clear pattern, which some people find easier than open-ended meditation.

                                            Listed under Stress · Anxiety and worry · Nervous system regulation · Restlessness and racing thoughts

                                            Source: Balban and colleagues, 2023 (opens a new tab)

                                            Device or environment

                                            Early evidence

                                            Heat (sauna, warm baths)

                                            One small trial found raising body temperature lifted depression for weeks. Much more research is needed.

                                            Studied in
                                            30 adults with depression (one trial, with a clinic device)
                                            Forms
                                            A sauna, a hot bath or a medical heat treatment
                                            • Pregnancy caution
                                            • Condition caution
                                            Details

                                            Watch out Drink water, and never use a sauna after drinking alcohol.

                                            What the research shows

                                            In one trial of 30 adults with depression, a single session of medical whole-body heating lifted mood more than a fake treatment for six weeks. It is one small study, and it used a clinic device, not a home sauna.

                                            What it is

                                            Warming the whole body, in a sauna, a hot bath or a medical heat treatment.

                                            Used for

                                            Low mood and stress.

                                            Cautions

                                            Side effects
                                            Dizziness, dehydration, fainting.
                                            Take care if
                                            you are pregnant, have a heart condition or low blood pressure, or have been drinking: avoid saunas.

                                            Good to know

                                            How different neurotypes may respond

                                            Chronic illness or low energy: Heat can make some conditions worse (some heart conditions, POTS, MS).

                                            Listed under Low mood · Stress · Tension and pain-related stress

                                            Source: Janssen and colleagues, 2016 (opens a new tab)

                                            Practice or body-based

                                            Early evidence

                                            Humming and singing

                                            Humming and singing slow your out-breath. Group singing shows promise for wellbeing.

                                            Studied in
                                            A review of group singing in people with mental health conditions
                                            Forms
                                            Humming, singing alone, or singing in a group or choir
                                              Details

                                              Watch out Claims that humming “tones your vagus nerve” go further than the research.

                                              What the research shows

                                              Humming and singing make you breathe out slowly, like slow breathing does. Humming also raises nitric oxide in the nose about 15-fold, which is a fact about sinuses, not proof of calm. A review of group singing for people with mental health conditions found improvements, but the studies had a moderate to high risk of bias.

                                              What it is

                                              Humming, singing on your own, or singing in a group or choir.

                                              Used for

                                              Stress, low mood and connection.

                                              Cautions

                                              Side effects
                                              None.
                                              Take care if
                                              singing in front of others feels too much: start alone, or hum.

                                              Good to know

                                              How different neurotypes may respond

                                              Autistic: Humming can be a comforting, self-made sound and can also block out other noise.

                                              Anxiety or OCD: With social anxiety, a choir gives company without having to make small talk.

                                              Listed under Stress · Low mood · Nervous system regulation · Social anxiety

                                              Sources: Williams and colleagues, 2018 (opens a new tab) · Weitzberg and Lundberg, 2002 (opens a new tab)

                                              Practice or body-based

                                              Early evidence

                                              Music

                                              Early research suggests music can ease anxiety, for example before surgery.

                                              Studied in
                                              Early research, for example while waiting for surgery
                                              Forms
                                              Listening, playing, or music therapy
                                                Details

                                                Watch out Low risk.

                                                What the research shows

                                                Early research suggests music can ease anxiety, for example while waiting for surgery. Try the calm music and sounds here.

                                                What it is

                                                Listening to calm or favorite music, playing, or music therapy.

                                                Used for

                                                Anxiety, stress and mood.

                                                Cautions

                                                Side effects
                                                None.
                                                Take care if
                                                loud music through headphones: keep the volume down to protect your hearing.

                                                Good to know

                                                How different neurotypes may respond

                                                Autistic: Music therapy may help social interaction and communication in autism (NCCIH: autism and complementary approaches (opens a new tab)). Choose your own music. Volume and predictability matter.

                                                Sensory sensitivity: Familiar music at low volume can mask harder sounds.

                                                Highly sensitive: Soft, familiar music after a busy day can be part of winding down. Choose the volume and the moment.

                                                Listed under Anxiety and worry · Stress · Low mood · Sensory overload · Nervous system regulation · Grief and big stress

                                                Source: NCCIH music and health (opens a new tab)

                                                Device or environment

                                                Early evidence

                                                Sensory tools (headphones, fidgets, quiet spaces)

                                                Noise-reducing headphones and quieter spaces can lower stress for people who are sound-sensitive. Research is small.

                                                Studied in
                                                Six autistic children (a small study)
                                                Forms
                                                Headphones, earplugs, sunglasses, fidgets, chewables, a quiet space
                                                  Details

                                                  Watch out Keep volume low if headphones play sound.

                                                  What the research shows

                                                  A small study of six autistic children found noise-reducing headphones lowered a skin-based stress measure. Research on fidgets and other tools is limited.

                                                  What it is

                                                  Tools that turn down sensory input or give the body something steady: noise-canceling headphones or earplugs, sunglasses, fidget toys, chewables, deep pressure, a quiet space.

                                                  Used for

                                                  Sensory overload and feeling overwhelmed.

                                                  Cautions

                                                  Side effects
                                                  None.
                                                  Take care if
                                                  a child uses chewables: check they are made for chewing.

                                                  Good to know

                                                  How different neurotypes may respond

                                                  ADHD: Fidget tools are popular. Research is limited, but they are cheap and low risk.

                                                  Autistic: In a small study of six autistic children, noise-reducing headphones lowered a skin-based measure of stress during the day (Pfeiffer and colleagues, 2019 (opens a new tab)).

                                                  Sensory sensitivity: Earplugs, sunglasses, soft fabrics and a quiet corner are “reasonable adjustments,” not fussiness.

                                                  Highly sensitive: Dimmer lights, fewer sounds and planned quiet time can lower the background load.

                                                  Listed under Sensory overload · Nervous system regulation · Anxiety and worry · Focus and attention

                                                  Source: Pfeiffer and colleagues, 2019 (opens a new tab)

                                                  Practice or body-based

                                                  Early evidence

                                                  Tai chi and qigong

                                                  Safe and gentle. Research on mood is limited.

                                                  Studied in
                                                  People living with some long-term illnesses; limited research
                                                  Forms
                                                  Slow, flowing movements with steady breathing
                                                    Details

                                                    Watch out Low risk.

                                                    What the research shows

                                                    Safe and gentle. Research on mood is limited, but it may lift mood and quality of life in people living with some long-term illnesses.

                                                    What it is

                                                    Slow, flowing movements with steady breathing, from Chinese tradition.

                                                    Used for

                                                    Stress, mood and balance.

                                                    Cautions

                                                    Side effects
                                                    Minor aches.
                                                    Take care if
                                                    you have balance problems: start with a seated class.

                                                    Good to know

                                                    How different neurotypes may respond

                                                    Chronic illness or low energy: Gentle and seated forms exist. It may lift mood in some long-term illnesses.

                                                    Listed under Stress · Low mood · Tension and pain-related stress · Nervous system regulation

                                                    Source: NCCIH tai chi fact sheet (opens a new tab)

                                                    Practice or body-based

                                                    Weak evidence

                                                    Aromatherapy

                                                    Pleasant, but it is unclear whether smelling oils helps anxiety, stress or sleep.

                                                    Studied in
                                                    Studies of smelling lavender and other oils
                                                    Forms
                                                    A diffuser, a tissue or a bath
                                                      Details

                                                      Watch out Don’t swallow essential oils.

                                                      What the research shows

                                                      It is unclear whether smelling lavender or other oils helps anxiety, stress or sleep. Pleasant and low risk if you don’t swallow the oils.

                                                      What it is

                                                      Smelling essential oils from a diffuser, a tissue or a bath.

                                                      Used for

                                                      Stress, anxiety and sleep.

                                                      Cautions

                                                      Side effects
                                                      Headache, coughing, skin rashes.
                                                      Take care if
                                                      you have asthma, or there are babies or pets in the house: some oils are harmful to them.

                                                      Good to know

                                                      How different neurotypes may respond

                                                      Sensory sensitivity: Strong smells can be a trigger rather than a comfort. Skip it if so.

                                                      Highly sensitive: If you notice smells strongly, start with a very faint scent, or none.

                                                      Listed under Stress · Anxiety and worry · Sleep

                                                      Source: NCCIH lavender fact sheet (opens a new tab)

                                                      Device or environment

                                                      Weak evidence

                                                      Cranial electrotherapy devices

                                                      Small clip-on devices that pass a weak current through the head. No high-quality trials for depression.

                                                      Studied in
                                                      Cochrane review: no high-quality trials for depression
                                                      Forms
                                                      Clip-on ear devices that pass a tiny current
                                                      • Pregnancy caution
                                                      • Condition caution
                                                      Details

                                                      Watch out Expensive for unproven benefit.

                                                      What the research shows

                                                      A Cochrane review found no high-quality trials for depression. Some devices are cleared for sale in the US, but being cleared for sale is not the same as being proven to work.

                                                      What it is

                                                      Devices that clip to the ears and pass a tiny electrical current, sold for anxiety, sleep and depression.

                                                      Used for

                                                      Anxiety, sleep and low mood.

                                                      Cautions

                                                      Side effects
                                                      Skin irritation, headache, dizziness.
                                                      Take care if
                                                      you have a pacemaker, epilepsy or are pregnant: don’t use one.

                                                      Good to know

                                                      Listed under Anxiety and worry · Sleep · Low mood

                                                      Source: Kavirajan and colleagues, 2014 (Cochrane) (opens a new tab)

                                                      Therapy or approach

                                                      No good evidence

                                                      Homeopathy

                                                      No good-quality evidence that it works for any health condition.

                                                      Studied in
                                                      Any health condition (NHS summary)
                                                      Forms
                                                      Remedies diluted so much that usually none of the original substance is left
                                                        Details

                                                        Watch out Don’t let it replace treatment that works.

                                                        What the research shows

                                                        There is no good-quality evidence that homeopathy works for any health condition. If you use it, don’t let it replace treatment that works.

                                                        What it is

                                                        Remedies diluted so much that usually none of the original substance is left.

                                                        Used for

                                                        Many things, including anxiety and sleep.

                                                        Cautions

                                                        Side effects
                                                        The main harm is delaying treatment that works.
                                                        Take care if
                                                        you are using it instead of prescribed treatment: it has no good evidence of working.

                                                        Good to know

                                                        Listed under Anxiety and worry · Sleep · Low mood

                                                        Source: NHS: homeopathy (opens a new tab)

                                                        What this page leaves out

                                                        A note on supplements, herbs and drugs

                                                        This site does not cover supplements, herbs or drugs in depth. The evidence for them is mixed and keeps changing, and some of them interact with prescribed medicines. “Natural” doesn’t mean safe: plants contain active chemicals. St John’s wort interacts with many medicines. Kava, ashwagandha, skullcap and black cohosh have liver warnings. Supplements aren’t checked like medicines before they are sold in the US, and what is in the bottle can differ from the label.

                                                        A prescribed medicine should never be stopped suddenly, and some need to be reduced slowly. No product or dose information is given on this page.

                                                        Sources: FDA: supplements Q&A (opens a new tab) · NCCIH: herb-drug interactions (opens a new tab)

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                                                        More on this site

                                                        The most useful studies to read

                                                        If you want to read further, these are the best places to start. Each opens in a new tab.

                                                        Show the 9 studies and guides
                                                        1. Anxiety and complementary health approaches: What the science says (opens a new tab)NCCIHThe calmest, fairest overview of herbs and other approaches for anxiety, from the US health research agency.
                                                        2. Stress, anxiety, and sleep problems: Considering complementary approaches (opens a new tab)NCCIHA free plain-language guide to stress, anxiety and sleep: what helps, and what is safe.
                                                        3. Self-help: generalized anxiety disorder in adults (opens a new tab)NHSThe NHS self-help steps for anxiety, which cost nothing.
                                                        4. Effectiveness of physical activity interventions for improving depression, anxiety and distress: an overview of systematic reviews (opens a new tab)Singh and colleagues, 2023The biggest look yet at exercise for low mood and anxiety: about 1,000 trials.
                                                        5. Effect of exercise for depression: systematic review and network meta-analysis of randomized controlled trials (opens a new tab)Noetel and colleagues, 2024Which kinds of exercise help depression most, and how they compare with therapy and medicine.
                                                        6. Management of chronic insomnia disorder in adults (opens a new tab)American College of Physicians, 2016Why CBT for insomnia comes before sleeping pills.
                                                        7. Meditation programs for psychological stress and well-being: A systematic review and meta-analysis (opens a new tab)Goyal and colleagues, 2014A careful review of meditation that is honest about small effects.
                                                        8. Autism spectrum disorder and complementary health approaches: What the science says (opens a new tab)NCCIHIncluding the “cures” that are dangerous.
                                                        9. Questions and answers on dietary supplements (opens a new tab)FDAHow supplements are (and aren’t) checked in the US.
                                                        Every source on this page (51)

                                                        This page is general information from published research. It can’t know your health, your medicines or your situation. Supplements can change how medicines work, and some prescribed medicines must be reduced slowly, so a prescribed medicine should never be stopped suddenly.

                                                        Last checked: October 2026