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    Self-care for mental health: what the evidence says

    WHO defines self-care as what people, families and communities do to stay healthy, prevent disease and cope with illness, including sleep, physical activity and connecting with others.[1][2] The strongest evidence for mental health is for exercise and better sleep, both tested in many randomised trials, though trial quality varies; social connection is strongly linked to health in observational studies.[3][4][5]

    Editor reviewedStrict sourcingUpdated ExplainerMental health, Health and medicine

    “Self-care” can mean anything from a doctor’s advice to sleep more to an advert for a bath product. This explainer sticks to what studies show for mental health, and how strong that evidence is.[1] It is general information, not medical advice. If you have symptoms of a mental health condition, talk to a clinician; self-care can support treatment but is not a substitute for it.

    If you are in crisis: in the US call or text 988 (988-suicide-and-crisis-lifeline); in the UK and Ireland call Samaritans on 116 123; elsewhere find a helpline at findahelpline.com.

    What counts as self-care

    WHO defines self-care as the ability of people, families and communities to look after their health, prevent disease and cope with illness, with or without help from a health worker.[1] Its list of self-care actions is plain: eat well, be active, avoid tobacco and alcohol, get enough sleep and connect with others.[2]

    WHO separates self-care actions (lifestyle choices) from self-care interventions such as self-tests, home monitoring devices and over-the-counter medicines.[2][6] For adolescents it lists healthy sleep, regular exercise, coping and problem-solving skills and emotional regulation as important for mental well-being.[7] The sections below grade the evidence for each, from randomised controlled trials (RCTs, the strongest test of cause and effect) down to observational studies.

    Exercise: RCT evidence, low certainty

    Exercise is one of the best-studied self-care steps for low mood. A large 2024 review in The BMJ concluded that exercise is an effective treatment for depression, and that walking or jogging, yoga and strength training worked best, especially at higher intensity.[3] WHO says regular activity reduces symptoms of depression and anxiety and recommends at least 150 minutes of moderate activity a week for adults.[8]

    The BMJ network meta-analysis pooled 218 RCTs with 14,170 participants who met clinical cut-offs for major depression.[3] Only one trial was at low risk of bias, so the authors rated confidence as low for walking or jogging and very low for other modalities.[9] WHO reports that 31% of adults and 80% of adolescents do not meet recommended activity levels.[10]

    Sleep: RCT evidence that improving sleep helps

    Adults are advised to sleep 7 or more hours a night regularly; regularly sleeping less is linked with problems including depression and heart disease.[11] Trials suggest that helping people sleep better also improves their mental health.[4]

    A 2021 meta-analysis in Sleep Medicine Reviews included 65 RCTs (8,608 participants) of interventions that improved sleep quality. Improving sleep produced medium-sized effects on composite mental health, depression and anxiety.[4] It found a dose-response relationship, which the authors read as evidence that sleep is causally related to mental health difficulties.[12]

    Social connection: strong observational evidence

    Social connection has been the subject of major public-health reports. WHO’s Commission on Social Connection estimated in 2025 that 1 in 6 people is affected by loneliness, linked to more than 871,000 deaths a year, and that lonely people are twice as likely to become depressed.[13][14] The US Surgeon General’s 2023 advisory said lack of connection raises the risk of premature death to a level comparable with smoking up to 15 cigarettes a day, and that about half of US adults reported loneliness.[15][16]

    These are mostly observational findings. A widely cited 2010 meta-analysis pooled 148 studies with 308,849 people and found 50% greater odds of survival for people with stronger social relationships.[5]

    Screens and digital wellbeing

    The evidence on screen time is weaker and more contested. A 2019 analysis of 355,358 adolescents found the association between digital technology use and well-being was negative but small.[17] Heavier social media use has been linked with more internalising problems in a US cohort study.[18] WHO’s loneliness commission urged vigilance about excessive screen time and negative online interactions for young people.[19] The debate is covered in youth mental health and social media.

    Meditation and mindfulness

    Meditation is widely marketed, but the US National Center for Complementary and Integrative Health says much of the research on meditation and mindfulness for anxiety, stress, depression and sleep has been preliminary or not scientifically rigorous.[20] It also reports a review in which about 8% of participants had a negative effect, similar to rates for psychological therapies.[21] For app options, see the meditation apps buyer’s guide, and for stress techniques see stress management: what the evidence says.

    Self-care and professional care

    WHO says effective treatments for mental disorders exist, though most people who need them do not get them.[22] The self-care steps above complement treatment rather than replace it. If you are looking for help, see how to find and pay for a therapist. For the money side of the wellness boom, read the self-care industry analysis.

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    Questions readers ask

    Does exercise help depression?

    A 2024 BMJ network meta-analysis of 218 trials concluded exercise is an effective treatment for depression, with walking or jogging, yoga and strength training among the most effective, but rated confidence in the evidence as low to very low.[3][9]

    How much sleep do adults need?

    The American Academy of Sleep Medicine and Sleep Research Society recommend 7 or more hours a night on a regular basis for adults.[11]

    Does better sleep improve mental health?

    A 2021 meta-analysis of 65 randomised trials found that improving sleep led to medium-sized improvements in overall mental health, depression and anxiety.[4]

    Is loneliness bad for your health?

    WHO says lonely people are twice as likely to become depressed and links loneliness to more than 871,000 deaths a year; a 2010 meta-analysis found 50% better survival odds for people with stronger social relationships.[14][13][5]

    Is meditation proven to help anxiety?

    The US National Center for Complementary and Integrative Health says much of the research on meditation and mindfulness has been preliminary or not scientifically rigorous.[20]

    Can self-care replace treatment?

    WHO describes self-care as something done with or without a health worker's support, and says effective treatments exist for mental disorders. Self-care habits complement, rather than replace, care from a clinician.[1][22]

    Sources

    · 22 claims from 10 publishers

    Each numbered claim is a statement we checked against the sources listed with it. Tap a number in the text to see its sources in place.

    1. [1]

      WHO defines self-care as the ability of individuals, families and communities to promote and maintain their own health, prevent disease and cope with illness, with or without a health worker's support. confirmedas of 2026-06-03

    2. [2]

      WHO lists healthy eating, physical activity, avoiding tobacco and alcohol, getting enough sleep and connecting with others as self-care actions. confirmedas of 2026-06-03

    3. [3]

      A 2024 BMJ network meta-analysis of 218 trials with 14,170 participants concluded that exercise is an effective treatment for depression, with walking or jogging, yoga and strength training among the most effective. confirmedas of 2024-02-14

    4. [4]

      A 2021 meta-analysis of 65 randomised trials with 8,608 participants found that improving sleep led to medium-sized improvements in overall mental health, including depression and anxiety. confirmedas of 2021-12-01

    5. [5]

      A 2010 meta-analysis of 148 studies with 308,849 participants found a 50% greater likelihood of survival for people with stronger social relationships. confirmedas of 2010-07-27

    6. [6]

      WHO's self-care interventions include self-tests, devices for self-monitoring conditions such as diabetes and hypertension, and over-the-counter medicines. confirmedas of 2026-06-03

    7. [7]

      WHO says habits important for adolescent mental well-being include healthy sleep patterns, regular exercise, coping and problem-solving skills, and learning to manage emotions. confirmedas of 2025-09-01

    8. [8]

      WHO says regular physical activity reduces symptoms of depression and anxiety in adults and recommends at least 150 minutes of moderate-intensity activity a week. confirmedas of 2024-06-26

    9. [9]

      The BMJ review rated its confidence in the evidence as low for walking or jogging and very low for other exercise types, because only one included trial was at low risk of bias. confirmedas of 2024-02-14

    10. [10]

      WHO reports that 31% of adults and 80% of adolescents do not meet recommended physical activity levels. confirmedas of 2024-06-26

    11. [11]

      The American Academy of Sleep Medicine and Sleep Research Society recommend that adults sleep 7 or more hours a night regularly; regularly sleeping less is associated with outcomes including depression, heart disease and increased risk of death. confirmedas of 2015-06-01

    12. [12]

      The 2021 sleep meta-analysis found a dose-response relationship, with greater sleep improvements leading to greater mental health improvements, which the authors read as evidence that sleep is causally related to mental health difficulties. confirmedas of 2021-12-01

    13. [13]

      WHO's Commission on Social Connection reported in June 2025 that 1 in 6 people worldwide is affected by loneliness and linked loneliness to more than 871,000 deaths a year. confirmedas of 2025-06-30

    14. [14]

      WHO says people who are lonely are twice as likely to become depressed. confirmedas of 2025-06-30

    15. [15]

      In May 2023 the US Surgeon General's advisory "Our Epidemic of Loneliness and Isolation" said a lack of social connection raises the risk of premature death to a level comparable with smoking up to 15 cigarettes a day. confirmedas of 2023-05-02

    16. [16]

      The 2023 advisory reported that about half of US adults had experienced measurable levels of loneliness, even before the COVID-19 pandemic. confirmedas of 2023-05-02

    17. [17]

      A 2019 analysis of three large datasets covering 355,358 adolescents found the association between digital technology use and well-being was negative but small, explaining at most 0.4% of the variation in well-being. confirmedas of 2019-01-14

    18. [18]

      The study concluded that adolescents who spend more than three hours a day on social media may be at heightened risk of mental health problems, particularly internalising problems, after adjusting for other factors. confirmedas of 2019-09-11

    19. [19]

      The WHO commission's report urged vigilance about the effects of excessive screen time and negative online interactions on young people's mental health. confirmedas of 2025-06-30

    20. [20]

      The US National Center for Complementary and Integrative Health says much of the research on meditation and mindfulness for anxiety, stress, depression and sleep has been preliminary or not scientifically rigorous. confirmedas of 2022-06-01

    21. [21]

      NCCIH reports a review concluding that about 8% of meditation study participants had a negative effect, similar to rates reported for psychological therapies, most commonly anxiety and depression. confirmedas of 2022-06-01

    22. [22]

      WHO says effective prevention and treatment exist but most people with mental disorders do not have access to effective care, and many face stigma, discrimination and human rights violations. confirmedas of 2026-09-11

    Revision history (1)
    1. Page created.

    Created Oct 11, 2026. Last reviewed by an editor on Oct 11, 2026. Next scheduled review: Apr 11, 2027.

    Cite this page

    "Self-care for mental health: what the evidence says." ContentLora, updated Oct 11, 2026. https://contentlora.com/explain/self-care-evidence

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