According to research published by the American Psychological Association (APA), watching short inspirational videos may be just as effective as meditation for reducing stress.
Chronic stress has reached epidemic levels in the U.S.—citizens, especially those aged 18 to 44, report experiencing more anxiety and moderate to extreme stress daily compared to previous years.
Although many effective ways to cope with stress exist, such as physical exercise, breathing techniques, or meditation, people often feel too busy to implement these strategies consistently.
The study’s lead author, Dr. Robin Nabi of the University of California, Santa Barbara, noted that consuming media is often viewed negatively by the public and even recommended to be avoided during times of stress. However, media is one of the most common ways people try to cope with stress, and it has the capacity to offer real relief and relaxation.
To better assess the potential of short, “TikTok-style” videos, Dr. Nabi and her colleagues conducted a four-week online experiment with over 1,000 American adults during a particularly high-stress period (from Thanksgiving to Christmas—a period known in the U.S. for peak holiday stress, increased financial pressure, and family obligations). The participants were randomly divided into five groups for the experiment.
In the study, participants were randomly assigned to one of five groups. For approximately five minutes daily, they were instructed to perform one of the following tasks:
- Watching inspirational videos;
- Watching comedic content;
- A guided meditation session;
- Simply scrolling through self-selected mobile media content;
- No instructions (control group).
The researchers checked the participants’ emotional state immediately after completing each activity. They also re-tested their stress levels—both a few days after the activity and up to 10 days later.
The results showed that participants who watched inspirational videos or performed meditation reported feeling significantly more hopeful compared to the control group. Crucially, it was this feeling of hope that was identified as the main factor underlying the stress reduction, decreasing stress levels even up to 10 days later.
The research demonstrated that while watching comedy amused people, these activities did not have a long-term positive effect on the participants’ stress levels. They felt better instantly, but their stress had not decreased a few days later. Only the inspirational videos and meditation truly reduced stress because these activities generated a sense of hope in the participants.
The effect of inspirational videos is driven by the sense of hope, which is not limited to momentary emotional uplift. According to the researchers’ analysis, hope acts as a cognitive resource that increases an individual’s motivation to effectively cope with life’s challenges.
When watching inspirational content that shows the successful overcoming of adversity, participants develop a belief in their own capabilities and resilience. This positive expectation directly counters stress and ensures lasting psychological well-being, even some time after the activity is completed.
The study’s findings, published in the journal Psychology of Popular Media, suggest that strategically curated content, particularly motivational videos, can be a practical and accessible tool for stress reduction.
This approach is especially beneficial for people who have difficulty engaging in meditation or other stress management methods. The researchers emphasize that this type of media consumption should not be viewed as a replacement for other established stress-coping strategies, but rather as an additional effective tool.
