Sauna for Anxiety and Depression

Mental health challenges are now one of the UK's most significant public health concerns.

According to Mind, around one in five adults in England experiences a common mental health problem in any given week. At the same time, spending on antidepressant and anti-anxiety medications continues to rise, with NHS prescription costs exceeding £217 million annually.

Medication and talking therapies remain the cornerstone of treatment, and for many people they are highly effective. However, research suggests that a substantial proportion of patients do not achieve complete symptom relief. This has led clinicians and researchers to explore complementary approaches that may support mental wellbeing alongside conventional care.

One intervention attracting growing attention is sauna therapy.

Can Sauna Use Help Anxiety and Depression?  

While sauna bathing has been a cornerstone of wellbeing culture across Finland, Sweden and Estonia for centuries, researchers are increasingly investigating whether regular heat exposure can produce measurable mental health benefits.

One of the earliest clinical studies was conducted by Masuda and colleagues and published in Psychosomatic Medicine. The randomised controlled trial followed individuals with mild depression and physical symptoms over four weeks. Participants receiving regular infrared sauna sessions experienced significant improvements in physical complaints and showed improvements in psychological wellbeing compared with the control group.

Although the study was relatively small, it helped establish the foundation for future research into sauna therapy as a mental health intervention.

The Long-Term Evidence Is Even More Compelling  

Perhaps the most frequently cited research comes from the Kuopio Ischaemic Heart Disease Risk Factor Study, one of the largest long-term sauna studies ever conducted.

Researchers followed more than 2,000 Finnish men for up to 25 years and found a remarkable association between sauna frequency and mental health outcomes. Participants who used a sauna four to seven times per week had a substantially lower risk of developing psychotic disorders than those who used a sauna just once weekly.

Other Nordic population studies have reached similar conclusions, linking regular sauna bathing with:

• Lower levels of psychological distress

• Reduced symptoms of anxiety

• Improved mood and emotional resilience

• Higher overall life satisfaction

• Better perceived mental wellbeing

While these studies cannot prove that sauna use directly prevents mental illness, the consistency of findings across different populations has strengthened scientific interest in the relationship between heat exposure and mental health.

What Happens in the Brain During a Sauna Session?  

Researchers believe several biological mechanisms may explain sauna's positive effects on mood.

Reduced Stress Hormones  

Sauna exposure activates the body's heat-stress response before triggering a relaxation phase. Many studies show reductions in cortisol, the primary stress hormone associated with anxiety, chronic stress and burnout.

Increased Endorphins and Serotonin  

The intense heat stimulates the release of endorphins — the body's natural "feel-good" chemicals — while also influencing serotonin pathways involved in mood regulation. This may explain why many sauna users report feeling calmer, lighter and more emotionally balanced after a session.

A Boost in BDNF  

One of the most exciting areas of research involves Brain-Derived Neurotrophic Factor (BDNF), often described as "fertiliser for the brain."

BDNF supports:

• Growth of new brain cells

• Neural repair and resilience

• Learning and memory

• Mood regulation

Lower BDNF levels have been associated with depression, while many effective antidepressant treatments appear to increase BDNF production.

Research into whole-body hyperthermia has shown that raising core body temperature can significantly increase circulating BDNF levels, providing a plausible biological explanation for the antidepressant-like effects observed in heat therapy studies.

Why Sauna Is Being Discussed Alongside Mental Health Treatment  

Doctors are not prescribing sauna as a replacement for antidepressants or therapy. Instead, the conversation centres around sauna as a complementary lifestyle intervention.

Much like exercise, sleep optimisation and mindfulness, regular sauna use may offer an additional tool that supports mental wellbeing.

This is particularly relevant given long waiting times for psychological services across the UK. For people awaiting therapy, a regular sauna routine may provide a practical way to support stress management and emotional health while continuing to pursue professional treatment.

The Bottom Line  

The evidence is still developing, but the direction of travel is increasingly clear: regular sauna use appears to offer genuine mental health benefits for many people.

From small clinical trials showing improvements in depressive symptoms to large Finnish studies linking frequent sauna use with better long-term mental health outcomes, researchers are uncovering a compelling connection between heat exposure and psychological wellbeing.

Sauna won't cure anxiety or depression on its own. However, when combined with appropriate medical care, exercise, quality sleep and social connection, it may become one of the most effective wellness habits available.

Frequently Asked Questions  

Can sauna replace antidepressants?

No. Sauna therapy should be viewed as a complementary practice rather than a substitute for prescribed medication or professional mental health treatment.

How often should I use a sauna for mental health benefits?

Many of the strongest studies observed benefits among people using saunas between two and seven times per week. Consistency appears to matter more than extreme session lengths.

Is infrared or traditional sauna better for depression?

Research exists for both. The earliest depression-focused clinical trial used infrared sauna, while many large Finnish population studies involve traditional Finnish saunas. Current evidence does not clearly show one format is superior.

Can sauna help with anxiety?

Many sauna users report feeling calmer and less stressed after sessions. Research suggests heat exposure may reduce cortisol levels and improve mood, both of which may support anxiety management.

Who should avoid sauna use?

People with certain cardiovascular conditions, uncontrolled blood pressure issues, or specific medical concerns should consult a healthcare professional before beginning regular sauna use.

References: Mind (England mental health statistics); Masuda et al., Psychosomatic Medicine (2005); Kuopio Ischaemic Heart Disease Risk Factor Study; whole-body hyperthermia and BDNF research.