Five Mental Health Strategies That Go Beyond Meditation and Deep Breathing

If meditation or deep breathing isn’t your thing, that’s completely fine. While mindfulness techniques work well for some, they aren’t the only ways to support mental health. In fact, research suggests that meditation may even worsen symptoms of anxiety and depression in rare cases, according to the National Center for Complementary and Integrative Health (NCCIH).

The good news? There are plenty of alternative therapies that can be just as effective for managing stress, anxiety, and emotional well-being. Here are five options worth exploring.

1. Music Therapy

Music has a powerful impact on mood, emotions, and mental health. According to the American Psychological Association, engaging with music whether by listening, singing, or playing an instrument can help people process emotions and reduce stress.

A 2017 review published in the Cochrane Database of Systematic Reviews found that music therapy can significantly reduce symptoms of depression and anxiety when combined with traditional treatments. Additionally, studies suggest that music can ease anxiety related to medical treatments and improve overall emotional well-being.

2. Art Therapy

For those who struggle to express emotions with words, art therapy provides a creative outlet. This form of therapy helps individuals explore their thoughts and feelings through painting, drawing, and other artistic mediums.

A 2019 review in Psychiatric Research found that eight to 12 weeks of art therapy led to significant reductions in depressive symptoms. Art therapy allows individuals to reframe negative thoughts, process trauma, and develop a new perspective on their experiences.

According to Jill McNutt, PhD, a licensed art psychotherapist, art therapy helps clients "renegotiate their relationship with psychological states like anxiety and depression" by creating and reflecting on imagery that represents their emotions.

3. Equine Therapy

Interacting with horses has been shown to have calming effects, making equine therapy a unique option for managing mental health. The National Alliance on Mental Illness (NAMI) notes that small studies and anecdotal evidence suggest that working with horses can reduce anxiety and depressive symptoms.

However, research on its effectiveness is still limited. A 2019 review from the Canadian Agency for Drugs and Technologies in Health found that equine therapy didn’t significantly improve PTSD symptoms in veterans compared to a control group. More studies are needed, but for those who enjoy animals, spending time with horses can still be a valuable therapeutic experience.

4. Dance Movement Therapy (DMT)

Movement is a form of nonverbal communication, and dance movement therapy (DMT) harnesses this connection to promote emotional healing. This form of therapy uses body movement to help individuals express and process emotions in a physical way.

According to Silvia Birklein, PhD, a licensed clinical psychologist and board-certified dance movement therapist, DMT helps people feel "seen and understood" by mirroring their natural body rhythms. The practice can be particularly beneficial for those struggling with depression, as it fosters connection and reduces feelings of isolation.

5. Ecotherapy

Spending time in nature has profound mental health benefits. Known as ecotherapy, this approach involves activities like hiking, cycling, or simply walking in a natural setting.

A 2011 review in the Scandinavian Journal of Public Health found that outdoor activities improve overall well-being, while Harvard Health Publishing reports that spending time in nature can lower blood pressure, reduce cortisol levels, and decrease rumination a pattern of negative overthinking linked to anxiety and depression.

Finding the Right Approach for You

Mental health care is deeply personal, and what works for one person may not work for another. Whether through music, art, movement, animals, or nature, alternative therapies offer meaningful ways to manage emotions and improve well-being without the need for meditation or deep breathing.

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