Meditation, Yoga, Tai Chi, Acupuncture and Exercise for Mental Health: What the Evidence Says
Short answer
Mind-body practices such as meditation, yoga, tai chi and acupuncture, along with regular physical activity, may ease stress and some symptoms of anxiety or depression for some people, according to NIH's NCCIH and the CDC. The evidence is mixed and often limited by study quality. These practices are generally low risk but not risk free, and NCCIH says not to use them to replace conventional care or to delay seeing a provider.
In crisis or thinking about suicide? Call or text 988 now (in New York City it reaches NYC 988). If you are in immediate danger, call 911.
This guide is not enough if
- You are thinking about suicide or harming yourself. Call or text 988, or call 911 if you are in danger now.
- Your symptoms are severe, getting worse quickly, or include periods of very high energy with little need for sleep. See a clinician first.
- You want to stop a prescribed medicine and use a practice instead. Talk with your prescriber before changing anything.
- You have a heart, joint or other health condition and want to start a new physical practice. Check with your medical provider.
Where mind-body practices fit
Maybe you have tried a meditation app, a yoga class or a long walk and noticed you felt a little steadier afterward. Or a clinician suggested one of these as part of your plan. It is reasonable to want to know whether the research backs that up and how much to expect.
The National Center for Complementary and Integrative Health (NCCIH), part of NIH, studies these approaches. Its message is consistent across pages: some practices may help, the evidence is often limited, and you should not use them to replace conventional care or as a reason to put off seeing a provider. They are meant to work alongside care, not to replace it.
Mind Body Seven offers integrative and mind-body approaches alongside conventional psychiatry and therapy. The site also has a closer look at how exercise affects stress and anxiety and yoga for anxiety.
Meditation and mindfulness
NCCIH describes a 2018 analysis of more than 12,000 participants that found mindfulness-based approaches were better than no treatment for anxiety and depression and worked as well as the evidence-based therapies they were compared with. A 2021 analysis of mindfulness for diagnosed anxiety disorders found mixed short-term results.
NCCIH also describes a 2018 Department of Defense trial in 203 veterans in which meditation was as effective as prolonged exposure therapy at reducing PTSD symptoms and depression, and a 2019 analysis in which mindfulness improved sleep quality more than education-based treatments but no differently than cognitive behavioral therapy or exercise. For anxiety more broadly, NCCIH says relaxation techniques may reduce anxiety in people with chronic medical problems, but cognitive behavioral therapy may be more helpful for at least some anxiety disorders.
Mindfulness is not risk free. NCCIH reports a 2020 review in which about 8 percent of participants had a negative effect from meditation, similar to the rate reported for psychological therapies, and the most common negative effects were anxiety and depression. NCCIH also suggests asking about the training and experience of the instructor. Mindfulness-based therapy brings these skills into sessions with a therapist, who can adjust the pace.
Yoga and tai chi
NCCIH says yoga can be a helpful addition to treatment for depression. It may also help anxiety symptoms in a variety of groups, but there is little evidence of a benefit for people with diagnosed anxiety disorders. For stress, a 2020 review in healthy adults found benefits on measures of perceived stress in all the studies it included. Yoga is generally considered safe for healthy people when done properly, and serious injuries are rare. NCCIH notes that older adults may need to be especially careful, that hot yoga carries risks of overheating and dehydration, and that pregnant people should talk with their health care provider.
NCCIH describes tai chi as a series of slow, gentle movements and postures with a meditative state of mind and controlled breathing. NCCIH describes a 2020 review in which tai chi had a small positive effect on quality of life and depressive symptoms in older adults with chronic conditions. It says tai chi appears to be safe; in one review, side effects were minor, such as muscle aches.
| Practice | What the research summaries say | Safety notes |
|---|---|---|
| Meditation and mindfulness | Better than no treatment for anxiety and depression in one large analysis; mixed short-term results for anxiety disorders | About 8 percent had a negative effect in one review, most often anxiety or depression |
| Yoga | Can be a helpful addition to depression treatment; little evidence for anxiety disorders | Generally safe; serious injuries rare; extra care for older adults, hot yoga and pregnancy |
| Tai chi | Small positive effect on depressive symptoms in older adults with chronic conditions | Appears safe; side effects in studies were minor, such as aches |
| Acupuncture | May moderately reduce depression severity, but most studies were low quality | Few complications reported; problems linked to nonsterile needles and improper treatment |
| Physical activity | Can reduce the risk of depression and anxiety and help sleep (CDC) | Start gradually; ask your provider if you have a health condition |
Acupuncture
NCCIH says a 2018 review of 64 studies suggested acupuncture may result in a moderate reduction in the severity of depression compared with usual treatment or no treatment, but that most of the studies were of low or very low quality. For anxiety, it describes some limited evidence of benefit from low-quality studies.
Relatively few complications have been reported, according to NCCIH, but problems have come from nonsterile needles and improper treatment. In New York, acupuncturists are licensed by the State Education Department and use the initials L.Ac. NYSED says that, by law, your acupuncturist must advise you of the importance of seeing a physician. You can check any New York license on the NYSED Office of the Professions verification search (opens in a new tab).
Physical activity
The CDC says regular physical activity can reduce your risk of depression and anxiety and help you sleep better, and that adults may feel short-term reductions in anxiety. Its general advice for adults who are not active is to work up to 150 minutes a week of moderate-intensity activity.
The words "work up to" matter: you do not have to start there, and a small amount you can keep up is a reasonable beginning. If you have a health condition, ask your medical provider what is safe for you before you start something new.
How to try a practice alongside your care
A few habits make it easier to tell whether a practice is helping:
- Tell your therapist or prescriber what you plan to try. NCCIH encourages talking with your providers about any complementary approach you use.
- Pick one practice at a time, so you can tell what is helping.
- Set a modest plan you can keep, such as a short daily session, and review it in a few weeks.
- Track sleep, mood and stress in a simple log; measurement-based care and rating scales explains how clinicians use these numbers.
- If a practice stirs up painful memories, panic or low mood, pause and tell your clinician. What trauma-informed care means describes how careful clinicians pace this work.
- Check credentials: ask about an instructor's training, and verify an acupuncturist's New York license.
When a mind-body practice is not the right next step
If you are thinking about suicide or harming yourself, do not wait to see whether a practice helps. Call or text 988, or call 911 if you are in immediate danger, and see crisis and hotline resources.
A practice is also not enough on its own if your symptoms are severe, keep getting worse, or are affecting your safety, work or relationships. NCCIH notes that anxiety disorders are generally treated with psychotherapy, medication or both. Start with an evaluation, and add a practice once you have a plan. If you are also weighing pills or powders, read supplements and mental health first.
Frequently asked questions
Can meditation make anxiety worse?
It can for some people. NCCIH reports a 2020 review in which about 8 percent of participants had a negative effect from meditation, a rate similar to that reported for psychological therapies, and the most common negative effects were anxiety and depression. If a practice leaves you more anxious or brings up painful memories, stop and tell your therapist, who can adjust the approach or the pace.
Is yoga enough to treat depression?
NCCIH describes yoga as a helpful addition to treatment for depression, not a replacement for it. It also says not to use yoga to postpone seeing a health care provider about a medical problem. If depression is affecting your sleep, work, relationships or safety, start with a clinician, and consider yoga as one part of the plan you build together.
How do I check an acupuncturist in New York?
Use the NYSED Office of the Professions online license verification. NYSED says only a licensed acupuncturist may use the initials L.Ac., and that some licensed physicians and dentists are certified to practice acupuncture after added training. By law, your acupuncturist must advise you of the importance of seeing a physician and ask you to sign a form saying you were told.
How much exercise helps mood?
The CDC's general advice for adults who are not active is to work up to 150 minutes a week of moderate-intensity activity, and it says regular activity can reduce the risk of depression and anxiety and help sleep. The CDC also notes reduced short-term feelings of anxiety in adults. Start with an amount you can keep up, and ask your provider if you have a health condition.
Does tai chi help with anxiety?
The research is early. NCCIH groups tai chi with qigong and massage therapy as approaches that may reduce anxiety, but it says larger, high-quality randomized trials are needed before firm conclusions. Tai chi appears to be safe for most people, so it may be a reasonable add-on to treatment. Tell your clinician if you start, and keep track of how you feel.
Next: take the next step
When you are ready, read more about how Mind Body Seven can help, in Brooklyn or by telehealth across New York State, or request a consultation and an Intake Coordinator will follow up.
Sources
- NCCIH: Meditation and Mindfulness, Effectiveness and Safety
- NCCIH: Yoga, Effectiveness and Safety
- NCCIH: Tai Chi, What You Need To Know
- NCCIH: Acupuncture, Effectiveness and Safety
- NCCIH: Anxiety at a Glance
- CDC: Benefits of Physical Activity
- NYSED Office of the Professions: Acupuncture, Consumer Information
Reviewed by Dr. Beata Lewis, MD, Founder and Clinical Director, board-certified in adult psychiatry, child and adolescent psychiatry, and integrative medicine on November 8, 2026. Facts checked against the sources above on November 8, 2026. This guide is general education, not medical advice, a diagnosis or a treatment plan, and reading it does not make you a patient of Mind Body Seven. For advice about your situation, talk with a licensed clinician.