The wellness industry is worth billions. Most of it is selling you solutions that have no scientific backing whatsoever. Here's what peer-reviewed research actually says about managing intense emotions.
What the Research Actually Shows
There's a lot of evidence out there, but it's buried under mountains of "manifest your best self" nonsense. Let's dig into what we actually know works.
Emotional Regulation: The Science
James Gross's research at Stanford has identified key strategies for managing emotions:
Cognitive Reappraisal
Changing how you think about a situation. Not "positive thinking," but realistic reframing. Strong evidence this works.
Situation Modification
Changing your environment or circumstances to reduce emotional triggers. Often overlooked but highly effective.
Attention Deployment
Directing attention toward or away from emotional stimuli. This includes mindfulness practices.
Our comprehensive guide on emotional regulation breaks these down further.
What Instagram Gets Wrong
"Good Vibes Only"
Toxic positivity. Suppressing emotions backfires. Accepting all emotions — including negative ones — is associated with better mental health.
Crystals and Essential Oils
No scientific evidence these affect mental health. If they help you feel better, fine — but it's placebo, not mechanism.
"Just Be Positive"
Positivity has benefits, but forced positivity increases distress. Self-compassion — accepting difficulty while treating yourself kindly — is more effective.
Learn more in our guide to self-compassion.
What Does Have Evidence
- Cognitive Behavioural Therapy: Gold standard for many conditions
- Mindfulness: Real brain changes with regular practice
- Exercise: Comparable to medication for mild-moderate depression
- Sleep: Fundamental for emotional regulation
- Social connection: Strong protective factor
- Meaning and purpose: Associated with better outcomes
The Role of Professional Help
Evidence-based therapies work. If you're struggling significantly with anxiety, depression, or trauma, professional support has strong evidence behind it.
Our guide on finding a therapist can help you get started.
Be a Skeptical Consumer
When you encounter mental health advice, ask:
- Is there peer-reviewed research supporting this?
- Who benefits financially from this claim?
- Does this oversimplify complex issues?
Your mental health deserves better than snake oil.
