In today’s fast-paced world, many people—especially those living in busy cities—are experiencing more stress than ever before.
As a result, technology companies and mental health experts have created many smartphone apps designed to help people manage stress, feel more present, and build better habits. These apps are often free or much cheaper than seeing a therapist, making them an attractive option for people seeking help on their own.
But how well do these stress-relief apps actually work? And which ones are the most helpful?
To answer these questions, researchers at Peking University in China recently carried out a large study that reviewed many earlier studies on stress-reduction apps.
Their research, published in the journal Nature Human Behaviour, looked at how effective different kinds of apps are in helping people reduce stress. The study was led by Huanya Zhu and Qiang Chen, who wanted to find out which app features work best and why.
The researchers collected 63 high-quality studies, involving over 20,000 adults, from trusted research databases like PubMed, PsycINFO, and Web of Science.
All of the studies included in the review focused on adults who were generally healthy or experiencing mild mental health issues—not those who needed emergency psychiatric care. Each study used a scientific method known as a randomized controlled trial, which is considered the gold standard in medical research.
Using advanced mathematical techniques, the researchers analyzed all the data together. This type of analysis is called a meta-analysis. It allowed the team to see overall trends across many different studies and to compare the results of different types of stress-relief apps.
They also created a special framework—a way to organize and compare apps—by considering three things: the scientific theory behind each app (for example, whether it was based on cognitive behavioral therapy), whether human support was included (like messages from a coach or therapist), and the use of mobile technology (such as reminders or progress tracking).
To help with organizing the apps, the researchers even used ChatGPT, along with their own expertise.
The results showed that not all stress-relief apps are created equal. Some types worked better than others. The top three most effective approaches were:
Stress management programs – These are structured plans that teach users how to deal with stress step-by-step.
Problem-solving therapy – A type of cognitive behavioral therapy that helps people learn how to face and solve everyday problems.
Mindfulness meditation – Practices that focus on breathing, awareness, and being present in the moment.
Interestingly, the study found that human support—such as receiving help from a real person—and extra mobile features did not always make the apps more effective. This means that even self-guided apps without human help can still be very helpful if they use strong psychological methods.
However, the researchers did caution that some parts of the findings should be interpreted carefully. For example, most participants in the studies were women, and more research is needed to confirm whether the results apply equally to men.
Also, some studies had a higher risk of bias, and the researchers didn’t have enough data to fully explore every factor that might influence app effectiveness.
In short, the study suggests that stress-relief apps can be helpful—especially those based on proven mental health techniques like problem-solving therapy, mindfulness, and structured stress management.
These tools may be especially useful for people who can’t afford or access in-person therapy but still want to improve their mental health.
In the future, app developers can use this information to create better stress-relief tools by focusing on what really works. This could mean fewer gimmicks and more focus on methods that help people manage their stress in real, lasting ways.
If you care about health, please read studies that scientists find a core feature of depression and this metal in the brain strongly linked to depression.
For more information about health, please see recent studies about drug for mental health that may harm the brain, and results showing this therapy more effective than ketamine in treating severe depression.
The study is published in Nature Human Behaviour.
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