Headspace, the leading mental health companion for everyday support, today announced new peer-reviewed research demonstrating the efficacy of its Cognitive Behavioral Therapy (CBT) Guided Program for Anxiety & Depression. Published in the Journal of Medical Internet Research (JMIR), the randomized controlled trial (RCT) found that participants who completed the program experienced significant reductions in self-reported anxiety and depression symptoms, in addition to better sleep quality and overall wellbeing.

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Peer-reviewed research in JMIR shows Headspace’s “CBT for Anxiety & Depression” program significantly reduces anxiety and depression symptoms after 21 days

Headspace’s CBT for Anxiety & Depression program includes 21 daily, 5- to 10-minute guided sessions that integrate CBT and mindfulness techniques. The program is grounded in a transdiagnostic framework based on the Unified Protocol, and targets common drivers of emotional disorders, such as avoidance and inflexible thinking, seen across conditions like anxiety and depression. Featuring content from a mindfulness teacher, psychiatrist, and Headspace members, this approach helps people understand the connection between thoughts, emotions, and behaviors, while building practical skills to better manage difficult feelings and daily stressors.

With demand for mental health care surging, traditional therapy alone can't meet rising needs – leaving millions without adequate support. Headspace’s guided programs help bridge that gap as part of its integrated model which provides evidence-based, on-demand interventions that work in concert with therapy, psychiatry, coaching, and AI-driven support for a more connected experience. When paired with clinician-provided care, or accompanied by emotional check-ins with an empathetic AI companion like Ebb, these programs can provide members with multiple tools to improve their mental health. Practicing new skills through conversation helps people apply what they learn, feel supported, and build lasting habits, all at their own pace.

In the JMIR study, participants who completed Headspace’s CBT for Anxiety & Depression program for an average of 10 minutes a day experienced:

• A 34% decrease in anxiety symptoms, as measured by self-reported Generalized Anxiety Disorder (GAD-7) assessments
• A 34% decrease in depression symptoms, as measured by self-reported Patient Health Questionnaire (PHQ-9) assessments
• A 30% increase in sleep quality, as measured by Pittsburgh Sleep Quality Index (PSQI) assessments

Participants also demonstrated measurable improvements in stress, mindfulness and wellbeing.

“We’ve seen that even just 10 minutes a day of guided support can make a measurable difference,” said Sarah Kunkle, Senior Director of Research at Headspace. “At a time when many are turning to untested technology that provides quick fixes, we’re proud to offer programs grounded in science, validated by peer-reviewed studies, and personalized to each individual’s mental health journey. As Headspace continues to expand its research initiatives, our goal is to provide support that helps people put their minds first, navigate real emotions in real moments, and feel more in control of their health.”

Headspace’s guided programs are designed to help people stress less, sleep better, and learn to manage life’s challenges with greater ease – offering alternative pathways for everyday mental health support.

• Headspace’s “Finding Your Best Sleep” decreased self-reported insomnia symptoms and improvement in objective sleep quality in 18 days.
• Headspace’s “Managing Stress Program” decreased self-reported stress and increased sleep quality in users with elevated stress in 20 days.

With more than 73 peer-reviewed studies and 100+ academic and medical collaborators, Headspace leads the industry in digital mental health research. The company’s in-house Research team conducts randomized controlled trials, real world studies, and continuous quality evaluations to measure both efficacy and impact. This ongoing research informs the development of Headspace’s integrated, end-to-end mental health ecosystem – ensuring every experience is scientifically grounded and drives better outcomes at scale for individuals, employers, and health plan partners.

Researchers interested in evaluating or collaborating with Headspace can contact the team at research@headspace.com.

About Headspace

Headspace is the leading everyday mental health companion, helping people care for their minds anytime, anywhere. Our all-in-one app delivers personalized support — from AI-powered guidance to meditation and mindfulness, coaching, and therapy — all designed to fit seamlessly into daily life. We partner with leading employers, health plans, and organizations to extend mental health care to their communities, offering additional services including psychiatry, EAP, care navigation, and work-life resources. Our team is made up of world-class clinicians, Emmy Award-winning storytellers, and leading AI technologists, working together to help millions around the globe build resilience and feel better. In a busy, complicated world, Headspace is here to remind you: your mind matters. Learn more at headspace.com.

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We’ve seen that even just 10 minutes a day of guided support can make a measurable difference.