US doctor lists 7 hobbies linked to reduced stress and better mental health

What if the things you do just for fun were doing more than entertaining you? Hidden beneath the laughter, focus, and movement is a subtle but powerful effect on your mind and body, and these everyday joys might be calming your nerves, lifting your mood, and giving your mental health a gentle boost, all without you even realizing it.
According to US-based physician Dr. Mark Hyman, certain hobbies are linked with less stress and may even help improve mental health. Here are seven hobbies Dr. Hyman highlights:

Gardening has been shown to help regulate cortisol, while spending time in sunlight can help increase vitamin D synthesis, which is associated with mood regulation. A 2024 meta‑analysis umbrella review found that gardening and horticultural‑therapy activities are associated with a significant and positive effect on mental well‑being, quality of life, and overall health status.

Recreational fishing has been linked to lower perceived stress, improved focus, and a deep sense of calm from being outdoors. A large 2025 study of nearly 1,900 anglers found that “active anglers” were 52% less likely to experience moderate-to-severe psychological distress or thoughts of self-harm compared to non‑anglers.

Artistic activities like painting, drawing, or crafting can reduce anxiety, help express emotions, and improve mood. Research shows that engaging in creative hobbies lowers stress hormones, enhances emotional regulation, and provides a sense of accomplishment. Even brief periods of art-making have been associated with measurable reductions in cortisol and improved mental well-being.

Observing fish or aquariums can have a calming effect on the nervous system, reduce heart rate, and promote relaxation. Studies indicate that watching aquatic life can lower stress and anxiety, offering a simple, passive way to experience mental-health benefits.

Dance combines movement, music, and social interaction, all powerful tools for improving mood and reducing stress. A 2023 systematic review showed that dance reduces depression symptoms, improves social connection, and enhances overall well-being, sometimes more effectively than other forms of exercise.

Reading isn’t just entertainment, it can be a surprisingly powerful tool for stress reduction and mental well-being. A 2009 study by the University of Sussex found that reading for just six minutes can reduce stress levels by up to 68%, slowing heart rate and easing muscle tension more effectively than listening to music, having a cup of tea, or going for a walk.

Real life interactions strengthen emotional connections, reduce feelings of loneliness, and support mental health. Studies consistently show that face-to-face interactions are among the strongest predictors of psychological well-being, more so than online communication alone.

These seven hobbies show that simple, enjoyable activities can do much more than pass the time. Beyond entertainment, they quiet stress, lift mood, and nurture mental well-being, often in subtle yet meaningful ways. By intentionally making space for these hobbies in daily life, one can support mind and body, cultivate resilience, and create moments of calm and joy, all while doing something they genuinely enjoy.