What Are Some Therapeutic Techniques That Help Depression?

Depression is one of the most common mental health diagnoses in the United States. Over 8.4% of American adults are living with depression, according to the National Institute of Mental Health (NIMH). This number makes up around 21 million adults. Anyone of any gender, age, race, sexuality, or background can experience major depressive disorder or another depressive diagnosis. Learning about the effective treatments for depression can help you know how to respond if you or a loved one experiences depressive symptoms.

When should you reach out for support with depression? 

In the US, over 41.7 million adults see a therapist, and the number is growing. However, stigmas about depression can make some individuals avoid asking for help. But, according to the American Psychological Association (APA), there are many effective treatments for depression, and depression is highly treatable with psychotherapy and professional support. 

With treatment, the majority of those living with depression have a decrease in symptoms. Understanding the symptoms of depression can be one of the first steps to knowing when to seek support for your mental health concerns.

What are the symptoms of depression?

Depression is an umbrella term for depressive disorders under the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition. However, there is more than one depressive disorder. The most common is major depressive disorder (MDD), a severe and long-term form of depression. Whether you have a major depressive disorder, persistent depressive disorder, seasonal affective disorder, post-partum depression, or any other type, depression symptoms often include the following: 

• Feelings of sadness that last for more than two weeks
• Crying for no apparent reason
• Lack of interest in previously enjoyed activities
• Inability to sleep or sleeping more than usual
• Chronic fatigue, no matter how much sleep you get
• Low self-esteem
• Anxiety
• Feeling hopeless or guilty
• Trouble making decisions or concentrating
• Memory lapses
• Eating more or less than usual
• Weight changes 
• Thoughts of suicide*

If you are experiencing suicidal thoughts or urges, call the 988 Suicide & Crisis Lifeline at 1-800-273-TALK (8255) or text 988 to talk to someone over SMS. They are available 24/7 to offer support. 

Causes of depression 

Ignoring the symptoms of depression can cause them to worsen over time. If a chemical imbalance in the brain is at fault for depression, there are many treatments to benefit you, such as medication or specific treatment-resistant depression options. Talk therapy can also be highly effective. 

Before seeking support, note that there are several causes or risks for depression, including the following: 

• Gender: Women are twice as likely as men to develop depression. However, this may be due to the stigma against men seeking support and diagnosis. 
• Environmental: Adverse childhood experiences, substance misuse, or financial problems can make a person more likely to develop depression.
• Genetics: Depression can be 40% to 50% hereditary, making it a potential genetic factor. 
• Physical illness: Certain physical challenges may cause depression, including heart disease, diabetes, and cancer.
• Substance use disorders: Approximately 30% of those with a substance use disorder also have depression.
• Grief: Losing a loved one can also be a factor for depression.
• Pregnancy: Many individuals experience depression after giving birth or during pregnancy, known as natal and post-partum depression. However, non-pregnant parents can also experience post-partum depression, including foster parents, adoptive parents, and caregivers of any gender. 

Therapeutic techniques for depression 

Cognitive-behavioral therapy (CBT) 

Cognitive-behavioral therapy (CBT) is an evidence-based short-term therapy that focuses on how thoughts and beliefs can impact behaviors and relationships. Compared to other therapeutic modalities, CBT has some of the most rigorous research supporting its effectiveness, with a meta-analysis of 52,702 patients with depression finding that CBT is effective, especially in the long-term. This type of therapy is often effective for depression since it teaches clients ways to change negative thought patterns that may worsen depression while practicing research-backed coping mechanisms. Many individuals experiencing depression have negative thoughts and feelings about themselves and the future. Through tactics like cognitive restructuring and behavioral activation, depressive symptoms can be reduced. 

Cognitive behavioral therapy does not only focus on thought patterns and doesn’t posit that changing negative thinking will “cure depression.” Instead, it helps you look at yourself as a whole and use specific, actionable skills proven to reduce depression. A few skills you might learn are journaling, relaxation, meditation, mindfulness, nature therapy, relationship skills, and creating a healthy schedule. Although these tasks can be overwhelming for someone experiencing depression, a therapist can work with you to find a way to go about it that works for you. 

Pharmaceutical therapy

Another type of therapy that often works well for depression is pharmaceutical therapy or medication therapy. In those whose depression is partially caused by a chemical imbalance in the brain, medication may balance chemicals in the body and help individuals feel happier. Often, this is done through anti-depressants or mood stabilizers in combination with other forms of therapy like psychotherapy.  

Talk to a medical doctor like a psychiatrist or general practitioner for prescriptions. Therapists and counselors are not able to prescribe mental health medication. In addition, consult your doctor before starting, changing, or stopping any medication. 

Psychodynamic therapy

Psychodynamic therapy is a long-term form of therapy dedicated to mental health support, self-reflection, and understanding. This form of psychotherapy is often used to treat depression, anxiety, bipolar disorder, and substance use disorders. 

With psychodynamic therapy, a therapist may look at past conflicts or incidents as potential causes of depression. You may discuss your childhood in detail or learn how your life has impacted your thought patterns. As you work through memories and discuss your feelings, the therapist can teach you unique coping skills for your situation. 

Interpersonal therapy

Interpersonal therapy is often used to treat depression because it increases clients’ understanding of their feelings. Interpersonal therapy has successfully eliminated or decreased depressive symptoms in people with all forms of depression. The time-limited treatment usually lasts approximately 13 weeks and consists of looking at your past and present relationships to find patterns that may need to be altered. The therapist can use specific strategies to help change your interpersonal challenges. 

Dialectical behavioral therapy (DBT) 

Another form of therapy for depression is dialectical behavioral therapy (DBT). This type of therapy is often used to treat severe mental illnesses, including depression. It involves concepts from cognitive-behavioral therapy but focuses more on acceptance, mindfulness, emotional control, and distress tolerance. It posits that two realities can exist together, often showcasing how you can be in emotional pain and still make positive changes in your life. Many individuals with depression also enjoy DBT because it is often held in a classroom format that can be done individually or in a group. DBT skills are taught with a workbook, worksheets, and homework, and they are often intensive and hands-on. 

Existential therapy

Existential therapy focuses on seeking meaning, self-determination, and free will. It’s one of the most popular types of therapy for depression because it teaches clients self-awareness and emotional regulation. With existential therapy, your therapist focuses on you instead of your illness, which may give you a better capacity to make healthier choices to reach your maximum potential. 

The belief behind this therapy is that your conflict comes from the lack of control and acceptance of your existence. For example, those unsure about death may learn to come to peace with the existentialism of humanity. This type of therapy may not benefit those with severe anxiety about existence or a phobia of death. 

Electroconvulsive therapy

Electroconvulsive therapy is often used in the US for treatment-resistant depression and may be controversial. However, electroconvulsive therapy is often safe and does not harm the client. It works by giving a client’s brain minor electrical stimulation under anesthesia. You may need a specialized medical team and psychiatrist for this type of therapy. Talk to your doctor about potential side effects before partaking. 

Repetitive transcranial magnetic stimulation (TMS) 

TMS is a newer treatment that is also used to treat treatment-resistant depression. Repetitive transcranial magnetic stimulation uses magnetic fields to stimulate specific areas of the brain thought to cause depression. This treatment may have fewer side effects and risks, but it is a newer therapy still in its early stages. The possible side effects include mild-to-moderate headaches, muscle cramps, and temporary pain at the stimulation site. In addition, insurance may not cover TMS due to its newness. 

Alternative techniques for coping with depression 

Most research supports a combination of talk therapy, medication, and self-care for the treatment of depression. At-home treatments and self-care include exercise, meditation, yoga, music therapy, cannabidiol (CBD) supplements, and support groups. Some who live with depression use herbal or natural sources. However, check with your doctor before trying herbal or natural supplements or alternative treatments. 

Counseling options 

Depression can affect all aspects of life, including personal relationships, career, and physical health. You may struggle to maintain a relationship or keep a job because of mood swings, fatigue, and lack of motivation. In these cases, reaching out for help can get you on track to see symptom reduction. An online therapist may be beneficial if you’re unsure where to start. 

With online therapy for depression, you can reach out to your therapist on days when you don’t want to get out of bed, as therapy can be done through phone, video, or live chat therapy sessions from any location with an internet connection. In addition, if you can’t afford in-person therapy, online therapy can be more cost-effective. Studies have also found that online cognitive-behavioral therapy (CBT) is highly effective in reducing depressive symptoms and can be compared to in-person therapy in effectiveness. 

If you’re interested in speaking with an online therapist, consider reaching out to a specialist in depression through a platform like BetterHelp for individuals or Regain for couples. Through Regain, you can address how your depression or your partner’s depression impacts your relationships and devise solutions together.