What's the most effective way to shake off a gloomy mood? According to a new Ohio State University study, it boils down to using the mood-boosting skill you feel confident in—whether mindfulness or cognitive techniques.
Researchers discovered that individuals in a low mood recovered more quickly when applying a method framed as their strongest skill, outperforming those assigned a perceived weakness.
"We found it helps people think they're working with their strengths rather than something they see as a weakness," said lead author Samuel Murphy, a doctoral student in psychology at Ohio State University.
Strikingly, participants were randomly assigned these labels—regardless of actual ability.
"Our results suggest that it was irrelevant whether participants were actually good at the skill. It was the belief that they were good at that skill that made it effective," explained co-author Daniel Strunk, a psychology professor and director of depression research at Ohio State.
The study included 616 students. Participants learned about two evidence-based therapy skills used for issues like depression: cognitive skills (identifying and re-evaluating negative thoughts) and mindfulness skills (observing thoughts and feelings without judgment).
They practiced both in a scenario—feeling hurt after not being invited to a friend's event—and rated their proficiency.
Each was then randomly told one skill was their strength or weakness for an upcoming "sad mood induction."
To induce sadness, participants vividly imagined a loved one's death while listening to the somber song "Russia under the Mongolian Yoke" slowed to half speed. Mood dropped significantly, as expected.
Over the next minutes, they completed five mood assessments. All moods improved post-induction, but skill type (cognitive vs. mindfulness) didn't matter—only the strength framing did.
Those told they were using their strongest skill—cognitive or mindfulness—saw faster mood gains than the weakness group.
Why? The study doesn't pinpoint causation, but experts speculate.
"Initial encouragement that they're good at a strategy may build confidence and persistence for better outcomes," Murphy noted.
Conversely, "People told a skill is their weakness might try less hard or doubt its efficacy," Strunk added.
These insights can guide therapists emphasizing client strengths. "It's simple to frame interventions this way, and if it boosts benefits, it's worth it," Murphy said.
Strunk extends it broadly: "We focused on mindfulness and cognitive skills, but many mental health strategies exist. The ones you believe work best for you likely will."
