How we rate evidence

The five badges

Strong evidence

Supported by multiple high-quality randomized trials or meta-analyses with consistent results, or recommended in a major clinical guideline. Example: CBT for depression; CBT-I for insomnia.

Moderate evidence

Several randomized trials point the same way, but with limits — smaller studies, varied methods, or benefits shown mainly as part of a larger program. Example: mindfulness programs for anxiety.

Promising

Early or small trials show benefit, but the picture isn't settled. Worth trying, with modest expectations. Example: cyclic sighing; Baduanjin for sleep in older adults.

Limited research

Widely used by clinicians and low-risk, but little tested on its own. Example: 5-4-3-2-1 grounding.

Traditional practice

A long history of use in a cultural or spiritual tradition, without meaningful clinical testing. We share these with respect and make no health claims for them.

A badge can carry a note, such as “as part of mindfulness programs” or “older adults,” when the evidence applies to a specific form or group.

Where our information comes from

U.S. government health agencies: the National Institute of Mental Health (NIMH), National Institute on Aging (NIA), National Center for Complementary and Integrative Health (NCCIH), CDC, and SAMHSA.
Clinical practice guidelines, such as those from the American College of Physicians.
Peer-reviewed systematic reviews and meta-analyses, preferred over single studies.
For crisis guidance: the 988 Suicide & Crisis Lifeline.

Every page lists its sources with links, so you can read them yourself.

East and West, side by side

Tai chi, qigong and meditation come from rich traditions in China and across Asia. Their value doesn't depend on Western science. But when we say a practice helps depression or improves sleep, that is a health claim — so we hold it to the same research standard as any other.

We describe traditional ideas (like qi) as part of the practice's heritage, not as medical facts, and we don't claim a practice can cure any condition.

What we will never do

Diagnose you. Our check-ins are screening tools only.
Tell you to stop or change a medication. That's between you and your prescriber.
Present a practice as a replacement for treatment of a mental health condition.
Run ads, sell supplements, or take money to feature a product.
Collect your answers or plans.

Reviews and corrections

Content is reviewed at least once a year and whenever major new research appears. Last full review: September 2026. If you spot an error or an outdated source, please tell us — we'll check it and fix it.

Honest about what we know.