Oct. 9, 2025 – When you're stressed, it's common to scroll through videos for a quick laugh or distraction. But new research suggests that switching to short inspirational videos – the kind where underdogs overcome challenges – may be a more effective, longer-lasting way to reduce stress.
These types of videos offer hope, said lead study author Robin Nabi, PhD, a professor of communication at the University of California Santa Barbara. Although the drawbacks of digital media often get the spotlight, this study highlights its potential for good. The findings also build on previous research from Nabi and colleagues supporting hope's significant influence on mental health.
"It's encouraging, especially in a time when things are challenging on a lot of different fronts, to feel like there's something we can do to support ourselves," Nabi said, "something that's easy, that's hopefully enjoyable, and offers these benefits."
Don Grant, PhD, a media psychologist in Los Angeles and a fellow of the American Psychological Association, called the study "extremely significant" and said he was not surprised by the findings.
"In my own work, I find that generating and supporting hope is a key factor in helping my clients reduce their stress," said Grant, who was not affiliated with the new study. Stress is often generated by catastrophic or negative self-talk, so to remember, believe in, or even discover hope "is a tremendous tool when successful."
What the Study Showed
The study took place in November and December 2023, a period chosen because many people have higher levels of stress over the holidays. Results were published Thursday in Psychology of Popular Media.
The researchers divided 1,000 adults into five groups and told them to do the following tasks for five minutes, five days in a row:
- One group watched short inspirational videos.
- Another watched comedy clips.
- A third took part in a meditation exercise.
- A fourth spent five minutes on their phones doing what they would normally do to take a break or relax.
- A fifth group did not receive any instructions and acted as controls.
Each time, people filled out brief reports about how they felt, their stress levels, and what they thought of the video or meditation. Only two of the groups – those who watched the inspirational videos and those who meditated – reported reductions in stress, a benefit that persisted for up to 10 days.
"That was a surprise for us," Nabi said. It could be that people are remembering and replaying the videos in their heads, thereby benefitting for longer. Another theory is that feeling hopeful from the videos strengthens "coping efficacy," the ability to manage the stressors in front of you. It may also improve resilience – acknowledging and working through negative emotions while drawing on positive ones to cope.
The inspirational videos were all underdog stories available on YouTube. For example, one video in the study shows how a man who beat cancer twice climbed Mount Everest and now leads other cancer survivors to do the same. Another is the story of Misty Copeland, who overcame adversity to become the first African American female principal dancer with the American Ballet Theatre. A third video tells the story of a teenager with autism who worked as a water boy for his high school basketball team. One day, the coach put him in a game, and he scored multiple times, receiving celebration and cheers. A fourth inspirational video is from America's Got Talent, where Mandy Harvey, a woman who lost her hearing as a teenager, gets a standing ovation for her singing.
Why the Videos Worked
Science offers several explanations for why the video protocol in the study worked so well. One has to do with focus and staying present: When an engaging video draws you in and keeps your attention, that means you're not ruminating on past regrets or future threats – or something called "catastrophic future tripping," when you're focused on the worst-case future scenarios. These are major drivers of chronic stress, said Grant.
Evidence also suggests a daily ritual "can create consistency, even a small sense of structure, and predictability in your day, which can be a source of stability that decreases stress," said Grant.
There could also be physical effects on the brain, including activation of the parasympathetic nervous system – the part that's in charge when you're calm and at rest, Grant said. Regularly watching a five-minute video could reduce stress long-term through neuroplasticity – your brain's ability to change and adapt. This can help your brain form new habits, calm your stress response, and increase feel-good hormones like dopamine and serotonin – "all of which can help strengthen and improve emotional self-regulation and stress resilience," Grant said.
Studies show that feeling socially connected can also reduce stress. "The messages in the videos could make participants feel 'seen' and like they are part of a community of people who are silently going through something," said Joanne Broder, PhD, a media psychologist and fellow of the American Psychological Association based in Moorestown, New Jersey.
Make It a Habit
Everyone has their own strategy for starting a new habit. Maybe it's writing on a Post-it note or doing something along with a friend or family member.
"I would put this in the same category as trying a new food or a new type of exercise. Just getting started is oftentimes the hardest part," Nabi said." The YouTube algorithm that suggests videos based on history could help keep the practice going, she added.
"If you can just make that shift to finding something that evokes not just positive emotions – those are good – but hope in particular," it could help, Nabi said.
