3 Ways To Use Your Posture To Improve Your Mental Health

The link between posture and mental health is nothing short of fascinating. Here's how it can change your life.

By Mark Travers, Ph.D. | October 01, 2024

We all know poor posture is bad for our health, but few realize just how deeply it impacts our daily lives. In an age where long hours of sitting have become the norm and exercise feels optional, many are unknowingly developing issues like "text neck" and other posture-related problems, unaware of the far-reaching consequences lurking beneath the surface.

Physiology and emotions are inexplicably linked to one another. Your posture influences your mood, and your mood affects your posture. However, when poor posture is left unchecked for long periods, it can negatively impact how you experience life.

Here are three unforeseen ways your posture affects your state of mind.

1. Good Posture Can Help With Depression

A surprising benefit of improved posture is its ability to alleviate depressive symptoms. A 2017 study published in the Journal of Behavior Therapy and Experimental Psychiatry investigated the impact of posture on people with mild to moderate depression, specifically whether sitting upright can improve mood and reduce fatigue during stressful tasks.

The results show an upright posture prompted higher levels of positive emotions, reduced fatigue and increased speech fluency compared to those who remained in a slumped position.

The study suggests that correcting posture could be a simple and effective strategy for improving mood and reducing self-focus in people with depressive symptoms, making it a potentially valuable addition to traditional treatments.

Another study explored how different postures influence emotions, particularly in terms of arousal (energy level) and valence (positive or negative feelings). It found that high-power poses, with the body spread wide can lead to high-arousal positive emotions (like confidence). In contrast, low-power poses, with the body slumped and constricted, lead to low-arousal negative emotions (like sadness).

The research identified that high-arousal negative emotions, like anxiety, are often associated with constricted or closed postures, such as slumped shoulders, crossed arms or a hunched-over stance. In contrast, low-arousal positive emotions, like calmness, are linked to more open but relaxed postures, such as sitting or standing with an upright, balanced spine, arms resting naturally by the sides and a gentle, neutral stance.

Interestingly, there were no significant differences in emotional impact between sitting and standing postures, meaning that posture itself—not whether you're sitting or standing—can influence emotional states.

2. Good Posture Can Boost Your Confidence

Whenever you face a challenge—whether it's speaking in front of a crowd or having a tough conversation with your boss—you instinctively straighten your back, roll up your sleeves and take a deep breath. That simple act of improving your posture can give you an instant shot of confidence, helping you approach the situation with greater assurance and control.

A 2014 study published in Health Psychology found that posture plays a powerful role in how we respond to stress. Participants who sat upright during a stressful task reported higher self-esteem, better mood and less fear compared to those who slouched and were more negative and focused on themselves.

The findings suggest that something as simple as carrying yourself with a comfortably erect spine can significantly improve emotional resilience—making it a practical, immediate strategy for managing stress and boosting your mood.

3. Good Posture Makes You Sharp

Another 2021 study found that adopting an upright posture not only improves mood but also boosts cognitive performance, specifically processing speed.

Participants who maintained an upright posture demonstrated a more positive mood and were able to process information faster compared to those in a slouched position. Interestingly, while posture influences mood and speed, it did not impact accuracy.

This reinforces the idea that standing tall when facing challenges—whether giving a presentation or tackling complex tasks—can enhance your confidence and mental sharpness, allowing you to perform at your best.

Moreover, while an upright posture isn't a substitute for proper sleep, it can be a valuable short-term solution when you're fatigued from a poor night's rest. If you miss sleep or feel tired, maintaining an upright posture can help reduce the effects of fatigue, boosting your alertness and focus. This allows you to perform better and stay attentive, even when you're sleep-deprived.

This can be particularly useful in high-pressure environments, such as exams, public speaking, or decision-making, where both confidence and mental agility are essential.

How To Posture Yourself For Success?

Perfect posture doesn't exist because our bodies are designed to move and shift positions throughout the day. You don't need to sit or stand ramrod straight; instead, a well-balanced posture, where your ears align with your shoulders and hips, and your spine maintains its natural curves (at the neck, mid-back and lower back), can go a long way in preventing strain and improving overall well-being.

Here three things to keep in mind while improving your posture:

• Mindful posture throughout the day. Pay attention to how you're sitting or standing during your day. A more upright posture can help improve your mood and reduce stress. Being mindful of when you start to slouch or hunch over and gently correcting yourself can make a difference.
• Take regular breaks. If you sit for long hours, make a habit of taking short breaks. Even just standing up and moving around for a couple of minutes every hour can reduce the adverse effects of prolonged sitting and improve energy levels.
• Consistency in exercise for posture. If you're working on improving your posture through exercises, consistency is vital. Regularity in these routines can lead to better posture and, over time, may have a positive effect on your mood and overall well-being.

Is your bad posture making you feel anxious and drained? It could be affecting more than you think. Take this test to find out: Anxiety Sensitivity Test

A similar version of this article can also be found on Forbes.com, here.