As the new year begins, many people are looking for ways to feel better, healthier, and more balanced.
But with so many options—like going to the gym, meditating, or taking walks in nature—what actually works best for improving well-being? A major new study from Swansea University offers some answers.
Researchers carried out the largest ever comparison of different activities aimed at boosting well-being in adults. The team looked at 183 randomized controlled trials involving nearly 23,000 participants. These trials tested 12 types of interventions, including psychological approaches, physical exercise, mind-body practices like yoga, and nature-based activities.
The study, published in the journal Nature Human Behaviour, is the first to bring together results across all these categories. Most past studies focused on clinical groups, such as people with depression or anxiety.
This new research is different because it looked at everyday adults. That makes the results useful for public health programs, schools, workplaces, and community well-being projects.
The results were encouraging. Almost all of the activities studied helped improve well-being compared to doing nothing at all. But some stood out as especially helpful.
The best results were seen when people combined physical exercise with psychological practices. For example, combining walking with mindfulness or gratitude exercises—like taking an “awe walk” where you focus on the beauty around you—produced the strongest benefits.
Mind-body practices like yoga and tai chi also showed reliable, moderate effects. These activities combine movement with mental focus and breathing, which may explain why they’re so effective.
Surprisingly, exercise alone helped just as much as many psychological interventions. So simply moving your body—whether it’s running, dancing, or gardening—can give your mental health a meaningful boost.
Positive psychology activities also worked well. These include things like writing down what you’re grateful for, practicing kindness, or focusing on your strengths. Whether used on their own or in combination, these approaches improved well-being more than doing nothing.
Dr. Lowri Wilkie, the lead author from Swansea’s School of Psychology, said the key message is that there’s no one-size-fits-all approach. Whether you prefer yoga, nature walks, gym workouts, or writing in a gratitude journal, different things can work well. The most promising results came from combining both physical and mental activities.
Using a method called network meta-analysis, the researchers could compare all the different types of interventions in one study. This gave them a full picture of what works best for the general public.
Professor Andrew Kemp, one of the senior authors, explained that the findings are especially useful for policymakers. Since several different approaches are effective, programs can be designed to match people’s interests and situations. This makes it easier to create flexible, accessible ways to support mental well-being.
The study also supports Swansea’s GENIAL framework for health, which encourages connection with yourself, with others, and with nature as the foundation for well-being.
Dr. Zoe Fisher, a clinical psychologist and co-author of the study, said the research helps services provide more personalized support. With clear evidence that many different strategies work, programs can be tailored to suit the needs of individuals and communities.
In the end, the study’s message is hopeful: if you want to feel better, you have options. You don’t have to choose just one thing. Whether it’s a walk in the park, a fitness class, meditation, or journaling—what matters most is finding something that fits your life and helps you feel more connected, balanced, and well.
If you care about nutrition, please read studies that ultra-processed foods may make you feel depressed, and Vitamin D could help reduce depression symptoms.
For more information about nutrition, please see recent studies about antioxidants that could help reduce the risk of dementia, and Omega-3 supplements could improve memory functions in older people.
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