Depression Therapy: 4 Effective Options to Consider

4 Types of Therapy for Depression

Psychotherapy involves individual, group, or family therapy sessions provided by a licensed therapist, counselor, psychologist, or social worker. Therapy is a highly effective treatment for most mental health conditions, including depression. Research shows that nearly 75% of people who attend therapy report improvements.³

While therapy is considered a frontline treatment for depression, there are a number of different kinds of effective therapies to choose from. Knowing what kind of therapy to choose is easier if you consult existing information and research.

Below are four of the most effective treatments for depression, according to research:¹

1. Cognitive Behavioral Therapy (CBT) For Depression

Cognitive behavioral therapy (CBT) is one of the most well researched therapy approaches for  depression, and is proven to be effective in treating people with depressive symptoms.¹ CBT for depression can be provided in group or individual settings. It involves changing unhealthy thoughts and behaviors into positive thoughts and healthy coping skills.¹

What to Expect In a CBT Session

CBT is most commonly provided in one-on-one counseling sessions in an office setting, or in a virtual setting via online therapy for depression. CBT therapists tend to focus on helping clients find actionable solutions for their problems. They also collaborate with clients to identify coping skills and activities that help to reduce their symptoms and replace problem behaviors.

Someone in CBT therapy for depression can expect their therapist to help them:¹

• Understand the link between their thoughts, feelings, and actions
• Evaluate which thoughts and behaviors are helpful and which worsen symptoms
• Challenge, rethink, or change negative thoughts about themselves, their lives, and their future
• Encourage them to be more active, social, and engage in regular self-care activities
• Track and monitor changes in mood, thoughts, and behaviors throughout the course of treatment

Cost & Insurance For CBT Therapy

If you find an in-network therapist, CBT is usually covered by insurance. Each insurance plan is different and may require a copay (a set fee per session) or you can meet a deductible (pay the full cost of the session until you meet a certain dollar amount). People without insurance or those who choose to self-pay can expect rates between $100-200 per session, depending on location and rates.

2. Acceptance & Commitment Therapy (ACT)

Acceptance and commitment therapy (ACT) combines elements of behavior therapy and mindfulness for depression. ACT for depression focuses on teaching people how to accept and experience their emotions without letting them take over or control their actions and choices. ACT also helps people identify their core values, and work to align their choices with their values as a way to create a more meaningful, fulfilling life.¹

What to Expect In an ACT Session

ACT is most commonly provided in individual outpatient therapy sessions that occur in an office or online via telehealth. ACT therapists use a different approach than CBT therapists because they don’t teach clients how to stop, control, or change difficult thoughts and feelings. Instead, they teach mindfulness and acceptance strategies to help clients process their emotions in new and different ways.

ACT sessions also focus heavily on helping clients align their actions with their core values in order to make positive change and improve their quality of life.

In an ACT session, a therapist may help a client by:^1,4

• Teaching them about the value of accepting emotions instead of trying to fight them, stop them, avoid them, or control them
• Practice emotional acceptance and mindfulness skills as a method of experiencing emotions in ways that aren’t as overwhelming or destructive
• Support the client in identifying their core values and evaluating whether their actions align or conflict with these core values
• Helping clients develop psychological flexibility, or the ability to stay present even when experiencing difficult thoughts, feelings, sensations, and experiences

Cost & Insurance For ACT Therapy

Most ACT therapy is provided outpatient by individual counselors/therapists. Health insurance for mental health is usually covered, but the exact amount covered varies. Some plans have a copay or set amount, while others require people to meet a deductible before the plan will pay. People paying out of pocket for ACT can expect to pay $100-$200 per session, or more if they live in an expensive city.

3. Interpersonal Therapy (IPT)

Interpersonal therapy is another effective therapy for depression.^1,5 IPT focuses on helping depressed people understand the link between their symptoms and specific stressors and relationship conflicts or other life problems. After exploring this link, the goal of IPT is to help the client develop insight and make active changes to improve their circumstances and relationships.¹

What to Expect In IPT Therapy Sessions

IPT treatment is normally provided in 12-16 individual therapy sessions, which may occur in an office, facility, or online via telehealth. Because IPT therapists believe that depression is linked to specific life events and relationships, these often become the main focus of treatment instead of focusing on the symptoms themselves.

In an IPT session, a therapist may help a depressed client by:^1,5

• Conducting a review or evaluation of current stressors, relationships, and their support system
• Assessing barriers to solving problems, processing difficult emotions, or improving communication skills
• Helping the client learn interpersonal skills that equip them to better communicate, connect, and solve problems in their lives and relationships
• Acting as a coach, cheerleader, and support person while the client works to make active changes in their life and relationships

Cost & Insurance For IPT

IPT therapy for depression is usually provided in individual therapy sessions online or in an office setting. Most health insurance plans will cover some of the costs of IPT for people with depression, but the specific costs vary depending on the details of the plan. Those paying out of pocket can expect to pay similar rates of $100-$200 per session, depending on the provider’s rates and location.

4. Mindfulness-Based Cognitive Therapy (MBCT)

Mindfulness-based cognitive therapy (MBCT) is an effective form of CBT that incorporates aspects of mindfulness and meditation. MBCT was developed specifically for people struggling with treatment-resistant depression.^1,6 MBCT differs from CBT in an important way: instead of teaching people how to control, stop, and change negative thoughts, it teaches people how to use mindfulness to detach from them.¹

What to Expect In MBCT Therapy Sessions

MBCT is normally delivered in group therapy sessions with others who are experiencing depressive symptoms.⁶ Most group therapies have a limited number of participants, with 5-15 people being the average.⁷ MBCT groups usually meet weekly, usually for an 8 week course.

In an MBCT group, a trained clinician will usually lead discussions and present different topics and skills, including:^1,6

• Helping participants identify specific negative thoughts that worsen their symptoms
• Encouraging participants to become more aware of their thoughts, feelings, and bodily sensations
• Teaching that thoughts are fleeting and temporary, and that people can choose how much time, energy, and attention they give them
• Providing training on specific mindfulness and meditation practices that can help people notice and observe thoughts, without getting caught up in them
• Learning to “zoom out” or detach from thoughts vs. participating in them

Cost & Insurance For MBCT Therapy

Group therapy is often more affordable than individual therapy sessions, and MBCT may be especially cost-effective because it is a short-term treatment (8 weeks).⁶ While rates will vary, $650 is the cost for a full 8 week online MBCT course at the University of Massachusetts and $600 at The Center for Mindful Living in Los Angeles California.

While some insurance companies will cover group therapy, others will not, but many institutes (including those listed above) offer sliding scale or scholarship options for those unable to afford the full tuition.

Other Depression Therapy Options

CBT, ACT, IPT, and MBCT are four of the most effective behavioral therapy approaches  for depression, but there are other promising types of therapy.¹ For example, problem solving therapy (or solution-focused therapy) is an evidence-based practice for depression. This short-term therapy (1-3 months) aims to address immediate stressors. It may be more appropriate for those with mild to moderate symptoms.¹

Other therapies are sometimes used to help people struggling with depression. These include newer therapies that are still being researched, as well as some that are effective in treating certain kinds of depression.

Other therapies being used to treat depression include:

Electroconvulsive Therapy (ECT)

Unlike shock therapy for depression that was used decades ago, modern electroconvulsive therapy (ECT) is relatively safe and painless, and has shown promise in treating treatment resistant depression. ECT is administered by a medical professional while a person is under anesthesia. It involves electrical stimulation of certain regions of the brain.

Memory problems are the most common side effect of ECT, which is why it’s only used for patients who have tried other behavioral treatments and medication that have fewer adverse effects.⁸

Dialectical Behavioral Therapy (DBT)

Dialectical behavioral therapy (DBT) is a structured behavior therapy that can be provided in group or individual therapy sessions. This type of therapy is most often used for people struggling with borderline personality disorder but can also help people with other mood and behavior problems.

DBT teaches emotional regulation, distress tolerance, communication skills, and mindfulness. It may be especially helpful to people with severe depression, suicidal ideation, or a history of self-harming behaviors.⁹

Eye Movement Desensitization & Reprocessing (EMDR)

EMDR for depression involves a trained therapist using eye movement cues and bilateral stimulation to process difficult thoughts, memories, and feelings. This kind of therapy is most commonly used for trauma, but can also be helpful to some people who struggle with depression. EMDR might be especially beneficial to people who struggle with depression and have experienced a traumatic loss or event.¹⁰

Psychedelic Therapy

Psychedelics are powerful mind and mood altering drugs that can lead to altered states of consciousness. Some researchers have been exploring the therapeutic use of certain psychedelic therapy like LSD, Psilocybin, MDMA, and Ketamine to treat certain mental health conditions, including depression.

While this research is still in the early stages, there have been some promising results. In fact, Ketamine therapy was recently approved by the FDA for depression treatment. Where offered, psychedelic therapy always involves administering the drug in a safe, supervised environment with a highly trained therapist and other medical staff on site.¹¹

***Note: Psychedelic therapy can be difficult to obtain because of legal statutes and the limited number of institutions offering this kind of therapy, but this is likely to change in the coming years. Some people also experience adverse effects, especially when experimenting with psychedelics on their own, which is not advised.

What Is the Best Therapy for Depression?

There are many different types of depression therapy, each offering unique benefits of therapy for depression, though some methods have stronger evidence supporting their effectiveness. CBT, mindfulness-based cognitive therapy, acceptance and commitment therapy, and interpersonal therapy are all considered evidence-based treatments for depression.^4,5,6 Problem solving therapy is also proven to help people with depression, but may be more appropriate for mild to moderate depression.^1,3

Newer therapies like ECT and psychedelic therapy have also shown promising results, but carry a higher risk for adverse effects than other therapies.^8,11 Dialectical behavioral therapy or EMDR can benefit some individuals with depression, especially if they struggle with more severe symptoms, have a history of trauma, or experience suicidal thoughts.^9,10 Sometimes, medication for depression (in addition to therapy) can help people manage depression symptoms.¹

How to Find Therapy for Depression

Depression is a common mental health condition that can be very debilitating, sometimes making you feel like you can’t get out of bed or even take on basic tasks for yourself or others – but is also treatable. Exploring ways to find a therapist is often the first step towards recovery. Using an online therapist directory can help narrow your search to find therapists with specific training and insurance coverage. Most therapists offer online therapy, so it may be a challenge to find a therapist who can see you in-person.

Finding a therapist who you like, trust, and relate to is more important than the specific type of depression therapy you receive. Research consistently shows that a strong therapeutic bond is the most important factor that determines whether or not someone benefits from therapy. Ask for a brief consultation call before setting up a first appointment. Most therapists offer these 10-20 minute consultations free of charge.³

If you’re ready to begin online therapy, Talkspace is an excellent choice for those with insurance. If you do not have insurance, there are several online depression therapy options to choose from, with one of the most accessible options being BetterHelp.

Final Thoughts on Depression Therapy

Depression is a treatable mental health condition that many people struggle with. Therapy is considered a frontline treatment, and there are a number of different types to choose from.¹ Finding a therapist who you connect with and trust is the key. It’s also a good idea to learn more about the specific type of therapy they offer, especially if you have a strong preference.³