Can dancing alleviate depression? A groundbreaking study by Noetel et al. (2024) in the BMJ suggests so! It analyzed 218 randomized controlled trials and found that dancing is one of the most effective forms of exercise for combating depression.  Why? It combines mood-lifting music, social support from being in a group, and physical activity – all of which are boosts for mental health!

But a word of caution: The findings are based on a small number of studies, primarily involving women, and could be influenced by outliers. Therefore, it is worthwhile to look closely at the individual studies. Nevertheless, dancing is promising – and the study reminds us to carefully examine research findings. Even more exciting insights can be found in the video.

Studies (a small selection):

• Barranco-Ruiz, Y., & Villa-González, E. (2020). Health-related physical fitness benefits in sedentary women employees after an exercise intervention with Zumba Fitness®. International Journal of Environmental Research and Public Health, 17(8), 2632.
• Domene, P. A., Moir, H. J., Pummell, E., Knox, A., & Easton, C. (2016). The health-enhancing efficacy of Zumba® fitness: An 8-week randomised controlled study. Journal of Sports Sciences, 34(15), 1396-1404.
• Fountoulakis, K. N., & Möller, H. J. (2011). Efficacy of antidepressants: a re-analysis and re-interpretation of the Kirsch data. International Journal of Neuropsychopharmacology, 14(3), 405-412.
• Kirsch, I. (2015). Antidepressants and the placebo effect. Zeitschrift für Psychologie.
• Noetel, M., Sanders, T., Gallardo-Gómez, D., Taylor, P., del Pozo Cruz, B., Van Den Hoek, D., … & Lonsdale, C. (2024). Effect of exercise for depression: systematic review and network meta-analysis of randomised controlled trials. BMJ, 384.
• Norouzi, E., Hosseini, F., Vaezmosavi, M., Gerber, M., Pühse, U., & Brand, S. (2020). Zumba dancing and aerobic exercise can improve working memory, motor function, and depressive symptoms in female patients with Fibromyalgia. European Journal of Sport Science, 20(7), 981-991.
• Kumaat, N. A., Rusdiawan, A., Dafun JR, P. B., Wahyudi, H., Arfanda, P. E., Wijaya, F. J. M., … & Artanty, A. (2025). Comparative effects of Zumba and Yoga on stress, body satisfaction, and self-esteem in working women: a randomized control trial. Pedagogy of Physical Culture and Sports, 29(3), 160-171.

ACCEPTANCE AND COMMITMENT THERAPY is one of the most exciting advances in psychotherapy. According to recent studies, ACT has achieved similar “cure rates” in the treatment of anxiety and depression as the proven Cognitive Behavioral Therapy …

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Studies (only a small selection):

Arch, J. J., Eifert, G. H., Davies, C., Vilardaga, J. C. P., Rose, R. D., & Craske, M. G. (2012). Randomized clinical trial of cognitive behavioral therapy (CBT) versus acceptance and commitment therapy (ACT) for mixed anxiety disorders. Journal of consulting and clinical psychology, 80(5), 750.

Han, A., Yuen, H. K., & Jenkins, J. (2021). Acceptance and commitment therapy for family caregivers: A systematic review and meta-analysis. Journal of Health Psychology, 26(1), 82-102.

Ong, C. W., Lee, E. B., & Twohig, M. P. (2018). A meta-analysis of dropout rates in acceptance and commitment therapy. Behaviour research and therapy, 104, 14-33.

Fang, S., & Ding, D. (2020). A meta-analysis of the efficacy of acceptance and commitment therapy for children. Journal of Contextual Behavioral Science, 15, 225-234.

Bai, Z., Luo, S., Zhang, L., Wu, S., & Chi, I. (2020). Acceptance and commitment therapy (ACT) to reduce depression: A systematic review and meta-analysis. Journal of affective disorders, 260, 728-737.

Can magnesium help against anxiety and depression? Countless research studies have already been devoted to this question. However, only a few of these studies are of high quality (randomized, double-blind, placebo-controlled). In the video, we take a look at some of the most interesting and informative studies…
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Studies (small sample only):

Barić, H., Đorđević, V., Cerovečki, I., & Trkulja, V. (2018). Complementary and alternative medicine treatments for generalized anxiety disorder: systematic review and meta-analysis of randomized controlled trials. Advances in therapy, 35(3), 261-288.

Botturi, A., Ciappolino, V., Delvecchio, G., Boscutti, A., Viscardi, B., & Brambilla, P. (2020). The role and the effect of magnesium in mental disorders: a systematic review. Nutrients, 12(6), 1661.

Burck, E. (2021). Naturtherapie bei Angst und Depression: Die erstaunliche Wirkung von Heilkräutern, gesunder Ernährung und anderen natürlichen Therapien auf Gehirn und Stimmung im Vergleich zu herkömmlichen Antidepressiva. BoD–Books on Demand.

Fard, F. E., Mirghafourvand, M., Mohammad-Alizadeh Charandabi, S., Farshbaf-Khalili, A., Javadzadeh, Y., & Asgharian, H. (2017). Effects of zinc and magnesium supplements on postpartum depression and anxiety: A randomized controlled clinical trial. Women & health, 57(9), 1115-1128.

De Souza, M. C., Walker, A. F., Robinson, P. A., & Bolland, K. (2000). A synergistic effect of a daily supplement for 1 month of 200 mg magnesium plus 50 mg vitamin B6 for the relief of anxiety-related premenstrual symptoms: a randomized, double-blind, crossover study. Journal of women’s health & gender-based medicine, 9(2), 131-139.

Grases, G., Pérez-Castelló, J. A., Sanchis, P., Casero, A., Perelló, J., Isern, B., … & Grases, F. (2006). Anxiety and stress among science students. Study of calcium and magnesium alterations. Magnesium research, 19(2), 102-106.

Cheungpasitporn, W., Thongprayoon, C., Mao, M. A., Srivali, N., Ungprasert, P., Varothai, N., … & Erickson, S. B. (2015). Hypomagnesaemia linked to depression: a systematic review and meta‐analysis. Internal medicine journal, 45(4), 436-440.

Hanus, M., Lafon, J., & Mathieu, M. (2004). Double-blind, randomised, placebo-controlled study to evaluate the efficacy and safety of a fixed combination containing two plant extracts (Crataegus oxyacantha and Eschscholtzia californica) and magnesium in mild-to-moderate anxiety disorders. Current medical research and opinion, 20(1), 63-71.

Phelan, D., Molero, P., Martínez-González, M. A., & Molendijk, M. (2018). Magnesium and mood disorders: systematic review and meta-analysis. BJPsych open, 4(4), 167-179.

Rajizadeh, A., Mozaffari-Khosravi, H., Yassini-Ardakani, M., & Dehghani, A. (2017). Effect of magnesium supplementation on depression status in depressed patients with magnesium deficiency: A randomized, double-blind, placebo-controlled trial. Nutrition, 35, 56-60.

Li, B., Lv, J., Wang, W., & Zhang, D. (2017). Dietary magnesium and calcium intake and risk of depression in the general population: A meta-analysis. Australian & New Zealand Journal of Psychiatry, 51(3), 219-229.

Sun, C., Wang, R., Li, Z., & Zhang, D. (2019). Dietary magnesium intake and risk of depression. Journal of affective disorders, 246, 627-632.

You, H. J., Cho, S. E., Kang, S. G., Cho, S. J., & Na, K. S. (2018). Decreased serum magnesium levels in depression: a systematic review and meta-analysis. Nordic journal of psychiatry, 72(7), 534-541.

For decades, scientists have been searching for differences in the bodies of depressed and healthy people. For many years, however, the hoped-for breakthrough failed to materialize. However, a flood of recent research provides reason for hope. The hottest current clue is that depression could be caused by inflammations in the body. Even if the causal question has not yet been fully clarified, this could lead to promising new therapeutic approaches in the coming years. But some things can already be implemented now…

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Research (just a small selection):

Berk, M., Williams, L. J., Jacka, F. N., O’Neil, A., Pasco, J. A., Moylan, S., … & Maes, M. (2013). So depression is an inflammatory disease, but where does the inflammation come from?. BMC medicine, 11(1), 1-16.

Beurel, E., Toups, M., & Nemeroff, C. B. (2020). The bidirectional relationship of depression and inflammation: double trouble. Neuron, 107(2), 234-256.

Burck, E. (2021). Naturtherapie bei Angst und Depression: Die erstaunliche Wirkung von Heilkräutern, gesunder Ernährung und anderen natürlichen Therapien auf Gehirn und Stimmung im Vergleich zu herkömmlichen Antidepressiva. BoD–Books on Demand.

Fisker, L., Köhler-Forsberg, O., & Hageman, I. (2018). The relation between depression and inflammation. Ugeskrift for laeger, 180(20).

Halaris, A. (2013). Inflammation, heart disease, and depression. Current psychiatry reports, 15(10), 400.

Halaris, A. (2019). Inflammation and depression but where does the inflammation come from?. Current opinion in psychiatry, 32(5), 422-428.

Jokela, M., Virtanen, M., Batty, G. D., & Kivimäki, M. (2016). Inflammation and specific symptoms of depression. JAMA psychiatry, 73(1), 87-88.

Kohler, O., Krogh, J., Mors, O., & Eriksen Benros, M. (2016). Inflammation in depression and the potential for anti-inflammatory treatment. Current neuropharmacology, 14(7), 732-742.

Majd, M., Saunders, E. F., & Engeland, C. G. (2020). Inflammation and the dimensions of depression: A review. Frontiers in neuroendocrinology, 56, 100800.

Miller, A. H., & Raison, C. L. (2016). The role of inflammation in depression: from evolutionary imperative to modern treatment target. Nature reviews immunology, 16(1), 22-34.

Patel, A. (2013). The role of inflammation in depression. Psychiatr Danub, 25(Suppl 2), S216-23.

Raison, C. L., Capuron, L., & Miller, A. H. (2006). Cytokines sing the blues: inflammation and the pathogenesis of depression. Trends in immunology, 27(1), 24-31.

Strawbridge, R., Arnone, D., Danese, A., Papadopoulos, A., Vives, A. H., & Cleare, A. J. (2015). Inflammation and clinical response to treatment in depression: a meta-analysis. European Neuropsychopharmacology, 25(10), 1532-1543.

Can you overcome depression by climbing to new mood heights? A brand new study by German researchers aims to answer this question. To do this, subjects with depression were randomly assigned to three different groups:

1. BOULDERING THERAPY

2. COGNITIVE BEHAVIOURAL THERAPY

3. EXERCISE PROGRAMME (AT HOME)

The results are promising and could lead to the addition of other sports-based interventions such as bouldering to conventional treatments for depression in the future….

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Studies (small selection only):

Babyak, M., Blumenthal, J. A., Herman, S., Khatri, P., Doraiswamy, M., Moore, K., … & Krishnan, K. R. (2000). Exercise treatment for major depression: maintenance of therapeutic benefit at 10 months. Psychosomatic medicine, 62(5), 633-638.

Blumenthal, J. A., Babyak, M. A., Doraiswamy, P. M., Watkins, L., Hoffman, B. M., Barbour, K. A., … & Sherwood, A. (2007). Exercise and pharmacotherapy in the treatment of major depressive disorder. Psychosomatic medicine, 69(7), 587.

Karg, N., Dorscht, L., Kornhuber, J., & Luttenberger, K. (2020). Bouldering psychotherapy is more effective in the treatment of depression than physical exercise alone: results of a multicentre randomised controlled intervention study. BMC psychiatry, 20(1), 1-13.

Kuyken, W., Warren, F. C., Taylor, R. S., Whalley, B., Crane, C., Bondolfi, G., … & Dalgleish, T. (2016). Efficacy of mindfulness-based cognitive therapy in prevention of depressive relapse: an individual patient data meta-analysis from randomized trials. JAMA psychiatry, 73(6), 565-574.

Luttenberger, K., Karg‐Hefner, N., Berking, M., Kind, L., Weiss, M., Kornhuber, J., & Dorscht, L. (2021). Bouldering psychotherapy is not inferior to cognitive behavioural therapy in the group treatment of depression: A randomized controlled trial. British Journal of Clinical Psychology.

Schwarz, L., Dorscht, L., Book, S., Stelzer, E. M., Kornhuber, J., & Luttenberger, K. (2019). Long-term effects of bouldering psychotherapy on depression: benefits can be maintained across a 12-month follow-up. Heliyon, 5(12), e02929.

Schwarzkopf, L., Dorscht, L., Kraus, L., & Luttenberger, K. (2021). Is bouldering-psychotherapy a cost-effective way to treat depression when compared to group cognitive behavioral therapy–results from a randomized controlled trial. BMC Health Services Research, 21(1), 1-13.

Schuch, F. B., Vancampfort, D., Richards, J., Rosenbaum, S., Ward, P. B., & Stubbs, B. (2016). Exercise as a treatment for depression: a meta-analysis adjusting for publication bias. Journal of psychiatric research, 77, 42-51.

Stelzer, E. M., Book, S., Graessel, E., Hofner, B., Kornhuber, J., & Luttenberger, K. (2018). Bouldering psychotherapy reduces depressive symptoms even when general physical activity is controlled for: A randomized controlled trial. Heliyon, 4(3), e00580.

Ein hoher Stresspegel wird seit langer Zeit mit vielen negativen gesundheitlichen Folgen in Verbindung gebracht. In den letzten Jahren wächst allerdings zunehmend die Erkenntnis, dass nicht der Stress allein das Problem darstellt, sondern auch unsere Einstellung zum Stress.

In neueren Experimenten (z.B. Beltzer, Nock, Peters & Jamieson, 2014) wird daher erprobt, wie sich unsere eingefahrenen Gedankenmuster umstrukturieren lassen. Die Ergebnisse sind vielversprechend…

Keywords: Psychologie – Angst – Stress – Hirnforschung – Neurowissenschaften – psychische Störungen – Depression – soziale Phobie – Psychotherapie – Kognitive Umstrukturierung – Kognitive Verhaltenstherapie – Trier Social Stress Test

Besprochene Studien:

Keller, A., Litzelman, K., Wisk, L. E., Maddox, T., Cheng, E., Creswell, P. D., & Witt, W. P. (2012). Does the perception that stress affects health matter? The association with health and mortality. Health Psychology, 31(5), 677-684. doi:10.1037/a0026743

Versuchspersonen: 28.753 Erwachsene Amerikaner (National Health Interview Survey)

– Von 1998 bis 2006 sind davon 10,3% gestorben

Juliane Strack, Paulo N. Lopes & Francisco Esteves (2014): Will you thrive under pressure or burn out? Linking anxiety motivation and emotional exhaustion, Cognition and Emotion, DOI:10.1080/02699931.2014.922934

Experiment 1:

Versuchspersonen: 138 Lehrer und Ärzte

– Ein jahr später wurde emotionale Erschöpfung gemessen…

Experiment 2:

– Versuchspersonen: 91 Studenten

a) “Nutze die Angst”

b) “Konzentrier dich auf die Aufgabe”

c) “Gib dein Bestes”

Crum, A. J., Salovey, P., & Achor, S. (2013). Rethinking stress: The role of mindsets in determining the stress response. Journal of Personality and Social Psychology, 104, 716–733. doi:10.1037/a0031201

Experiment: 2

Versuchspersonen: 388 Mitarbeiter eines großen Finanzinstituts

– Mit Hilfe von drei kurzen Videos (ca 3min./alle 2-3 Tage; eine Woche lang) sollte die Einstellung zum Stress verändert werden…

a) Stress ist hilfreich

b) Stress ist hinderlich

c) Kontrollbedingung

Link zum “Stress is Enhancing” Video: http://pantheon.yale.edu/~ajc84/videos/all_e.html
Link zum “Stress is debilitating” Video:
http://pantheon.yale.edu/~ajc84/videos/all_d.html

Beltzer ML, Nock MK, Peters BJ, Jamieson JP. (2014). Rethinking butterflies: the affective, physiological, and performance effects of reappraising arousal during social evaluation. Emotion. 2014 Aug;14(4):761-8. doi: 10.1037/a0036326. Epub 2014 Apr 21.

– 85 Versuchspersonen

a) Neubeurteilung

b) Kontrollbedingung

Literatur

Beltzer ML, Nock MK, Peters BJ, Jamieson JP. (2014). Rethinking butterflies: the affective, physiological, and performance effects of reappraising arousal during social evaluation. Emotion. 2014 Aug;14(4):761-8. doi: 10.1037/a0036326. Epub 2014 Apr 21.

Crum, A. J., Salovey, P., & Achor, S. (2013). Rethinking stress: The role of mindsets in determining the stress response. Journal of Personality and Social Psychology, 104, 716–733. doi:10.1037/a0031201

Jamieson, J. P., Mendes, W. B., Blackstock, E., & Schmader, T. (2010). Turning the knots in your stomach into bows: Reappraising arousal improves performance on the GRE. Journal of Experimental Social Psychology,46, 208–212.

Jamieson, J. P., Nock, M. K., & Mendes, W. B. (2012a). Mind over matter: Reappraising arousal improves cardiovascular andcognitive responses to stress. Journal of Experimental Psychol-ogy: General,141, 417–422.

Keller, A., Litzelman, K., Wisk, L. E., Maddox, T., Cheng, E., Creswell, P. D., & Witt, W. P. (2012). Does the perception that stress affects health matter? The association with health and mortality. Health Psychology, 31(5), 677-684. doi:10.1037/a0026743

Juliane Strack, Paulo N. Lopes & Francisco Esteves (2014): Will you thrive under pressure or burn out? Linking anxiety motivation and emotional exhaustion, Cognition and Emotion, DOI:10.1080/02699931.2014.922934