Alternative treatments for depression often include more holistic approaches, such as meditation, expressive therapies, yoga, and supplements. Traditionally, depression is treated using a combination of therapy and medication. However, seeking complementary options is beneficial, especially for those who suffer from treatment-resistant depression or are interested in natural remedies.
What Is Depression?
Depression is a mood disorder characterized by a wide range of symptoms that may be mild, moderate, or severe. Symptoms deeply impact an individual, making it difficult for them to navigate life. In the United States, depression is the leading cause of disability in those between the age of 15 and 44, and affects one in every ten people.1
It’s important to recognize that depression is different from sadness. Whereas depression is a persistent mental health condition, sadness is an emotion that everyone will experience at some point in their life. Yes, depression results in one feeling sad, but it also includes additional symptoms that are long-lasting and invasive.
Common symptoms of depression include:
- Frequent sadness
- Fatigue and low energy
- Feelings of worthlessness or hopelessness
- Loss of interest in doing things one typically enjoys
- Low moods and/or irritability
- Changes in weight and appetite
- Difficulties with sleep
- Poor concentration and focus
- Suicidal ideation
What Are Alternative Treatments?
Alternative treatments are commonly used in conjunction with or in replacement of traditional psychotherapy or psychotropic medications. There are a multitude of reasons why an individual may choose to pursue these options, such as being diagnosed with treatment resistant depression. Additionally, a person may not want to take medication and instead introduce a more holistic option in its place. Other examples of complementary treatments include holistic therapies and holistic wellness methods.
Alternative treatment methods may include:
- Herbal remedies
- Meditation
- Acupuncture
- Yoga
- Expressive therapies (i.e., music, art, equine)
- Exercise
- Walk and talk therapy
9 Alternative Treatments for Depression
Sometimes an individual is not interested in traditional treatment approaches, or they have tried them and have not experienced symptom improvements. How an individual wants to pursue treatment is very personal, and treating depression may look different for everyone.
Before pursuing alternative treatments, it is important to consider traditional methods, too. For example, participating in psychotherapy alongside complementary therapy approaches is one option. The combination of the two can be even more beneficial than utilizing one or the other on their own.
Below are nine alternative treatments for depression:
1. St John’s Wort
St John’s wort is an herb that is commonly taken as a supplement for depression.3 It may be helpful for those who experience mild to moderate symptoms, but is not intended to treat major to severe depression.3 St John’s wort comes in different forms, and is believed to positively affect serotonin, dopamine, and norepinephrine levels in the brain.3
2. Physical Exercise
Not only does it help one feel better physically, but exercise is also beneficial for one’s mental health. When starting a new exercise routine, consider scheduling a set time and day for weekly activity–this way, you’re more likely to make it a habit. Physical exercise does not have to include going to a gym. You could choose instead to go for a walk, bike, or even engage in ecotherapy or adventure therapy.
Benefits of exercise for those with depression include:2
- Reduced stress
- Increased energy
- Improved moods
- Feelings of accomplishment
- Social interaction
- Increased sense of well-being
- Increased confidence
3. Music Therapy
Music therapy is an expressive therapeutic approach for depression, and is facilitated by a credentialed music therapist. There are many benefits of music therapy such as providing a safe space for self-expression; teaching clients how to use songs to identify emotions; and helping clients learn new ways to improve their mood with music.4
4. Equine Therapy
Equine therapy, also known as equine-assisted therapy (EAT) is another expressive therapy that offers clients an opportunity to engage with horses.5 This approach can be helpful for those with depression, as it promotes physical, occupational, and emotional growth.5 Additionally, equine therapy may also help build one’s self-confidence, self-efficiency, trust, and communication skills.
5. Art Therapy
Art therapy is provided by specially trained mental health professionals who incorporate creativity-based activities into their sessions. Art therapy may have a positive impact on depression, as it helps to improve a person’s cognitive functioning, self-esteem, self-awareness, emotional resilience, self-awareness.6
6. Walk & Talk Therapy
Walk and talk therapy combines nature, movement, and psychotherapy into a person’s depression treatment. This form of therapy is often practiced outdoors and in nature, but the locations can easily be adjusted to fit an individual’s needs and preferences. Because this approach utilizes physical activity as its key component, walk and talk therapy provides the same benefits of exercise for clients.
7. Meditation
Meditation can be practiced in many different forms such as loving-kindness meditation, body scans, imagery or visualization, and mantra meditation. Meditation for depression is beneficial as it encourages individuals to become attuned with their body, mind, and emotions. They will then accept feelings as these rise and pass without judgment. There are even a variety of meditation apps and videos available for those interested in following along with a guide.
8. Yoga
Yoga can be practiced in any setting, on one’s own or with a practitioner. Like meditation, there are a wide range of yoga practices to utilize. Not only does it soothe an individual into a state of relaxation, yoga can also improve overall mental health.7 This calmness is achieved by incorporating both meditation and breathwork exercises into a session.7
9. Acupuncture
Acupuncture is a traditional Chinese medicine that is believed to aid in rebalancing one’s energy flow, thus improving their health.9 Thin steel needles are inserted into specific areas of one’s body, with each location depending on the health issue being treated.9 In one study, findings found that acupuncture resulted in similar effects to that of an antidepressant in participants.9
Potential Risks of Alternative Treatments for Depression
It is always recommended to seek medical advice from your provider before seeking any form of treatment, whether this includes taking a supplement or engaging in physical activity. A doctor will take your physical health into account when helping you understand any possible risks associated with a treatment approach.
Individuals should consider alternative treatments for depression with caution if they are:
- Pregnant or may become pregnant
- Breastfeeding
- Experiencing a pre-existing medical condition
- Taking other medications or supplements
- Children or elderly
Are Alternative Treatments for Depression Effective?
Some alternative treatments appear to be more effective than others, but research is often mixed. For example, numerous studies show a positive correlation between physical exercise and the improvement of depressive symptoms. Other research suggests that St. John’s wort may be effective in treating mild to moderate depression, while findings are mixed regarding the efficacy of acupuncture.3,8,9
As mentioned, it is always encouraged to speak with a medical professional before pursuing a new supplement or treatment method. A variety of complementary approaches can easily be added into your treatment plan after confirming it is safe to do so. Any treatment method will not work the same way for everyone, so it may take some trial and error to identify what best suits your needs.
In My Experience
My thoughts on alternative therapies remain open. I believe that it is important to consider your own symptoms and lifestyle before choosing the approaches that are best for you. Psychotherapy is a powerful tool in the treatment of depression, but I also feel that it is important to implement positive activities in between sessions–such as the methods addressed in this article. Yoga, meditation, physical exercise, and developing healthy coping skills are highly effective alternative options that I encourage my own clients to practice.
Alternative Treatment for Depression Infographics
