Depression is one of the most common mental health disorders affecting Americans, but it is highly treatable. A number of effective treatments for depression exist, including therapy or a combination of therapy and medication. Certain types of therapy like Cognitive Behavioral Therapy, Mindfulness therapies, Interpersonal Therapy, and Acceptance and Commitment Therapy are proven to be effective in treating depression.1
Understanding Depression
Major Depressive Disorder (MDD) is a mood disorder characterized by chronic episodes of depressed mood, fatigue, and a loss of interest, pleasure, and motivation in activities. Some people also experience irritability, trouble focusing, and even feelings of worthlessness or hopelessness. Depression has always been a leading mental health disorder worldwide, but in 2021, one study found that 1 in 3 American adults now suffers with depression.2
With the drastic rise in the number of people experiencing symptoms of depression, information about effective treatments for depression is more necessary than ever before. Depression can be mild, moderate, or severe in nature, depending on the number of symptoms a person experiences. In some cases, individual or group therapy is an effective treatment and in others, a combination of medication and therapy is recommended.1
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, and some have more research support than others. Below are four of the most effective treatments for depression, according to research.1
Cognitive Behavioral Therapy (CBT) for Depression
Cognitive behavioral therapy (or 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, and 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 1:1 individual counseling sessions in an office setting, or in a virtual setting via an online therapy. CBT therapists tend to be very focused 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
Typically, CBT sessions are covered by insurance as long as you find a therapist who is in-network with your plan. Each insurance plan is different and may require you to pay a copay (a set fee per session) or meet a deductible (pay the full cost of the session until you meet a certain dollar amount). People without insurance or who choose to self-pay can expect rates between $100-200 per session, depending on the location and the provider’s rates.
Acceptance and Commitment Therapy (ACT)
Acceptance and Commitment Therapy (or ACT) is a type of therapy for depression that combines elements of behavior therapy and mindfulness. Research shows that ACT is effective in treating depression. ACT 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 and 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 do not 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. They 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 vs. 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 by individual counselors or therapists who provide outpatient therapy. Most insurance plans cover mental health therapy, but the exact amount covered varies by plan. Some plans have a copay or set amount, while others require people to meet a deductible before the plan will pay for therapy sessions. People paying out of pocket for ACT therapy can expect to pay $100-$200 per session, or more if they live in more expensive cities like NYC or LA.
Interpersonal Therapy (IPT)
Interpersonal therapy is another type of therapy for depression that has been proven to be effective.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 (rather than 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 Therapy
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 therapy 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, or possibly more, depending on the provider’s rates and location.
Mindfulness-Based Cognitive Therapy (MBCT)
Mindfulness-Based Cognitive Therapy (MBCT) is a form of CBT that incorporates aspects of mindfulness and meditation. MBCT was developed specifically for people struggling with treatment-resistant depression, and has been found to be an effective treatment.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, usually 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, rather than 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 major depressive disorder, but there are other types of therapy which have also shown promising results.1 For example, problem solving therapy (or solution-focused therapy) is another evidence-based practice for depression. This short-term therapy (1-3 months) aims to address immediate stressors and problems in a person’s life, and 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.
Some of the other therapies being used to treat depression include:
Electroconvulsive Therapy (ECT)
Unlike standard shock therapy for depression that was used decades ago, modern electroconvulsive therapy is relatively safe and painless, and has shown promise in treating severe or treatment resistant depression. This kind of treatment is administered by a medical professional while a person is under anesthesia, and involves electrical stimulation of certain regions of the brain. Memory problems are the most common side effect, which is why ECT is 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 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 can be used to treat depression, and 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 psychedelics 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 the treatment of depression. Where it is 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 that are used, and some have more supportive evidence to prove their effectiveness. CBT, mindfulness-based cognitive therapy, acceptance and commitment therapy, and interpersonal therapy are all considered evidence-based treatments for depression.1,5,6 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 some promising results, but carry a higher risk for adverse effects than other therapies.8,11 Dialectical behavioral therapy or EMDR can benefit some indiividuals with depression, especially if they struggle with more severe symptoms, have a history of trauma, or experience suicidal thoughts.9,10 Sometimes, antidepressant medications in addition to therapy are needed to help people manage symptoms of depression.1
How to Find Therapy for Depression
Depression is a common mental health condition that can be very debilitating, but is also treatable. Finding 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, specialities, and who are in-network with your insurance. Due to the COVID-19 pandemic, most therapists are offering 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. Because of this, it’s always a good idea to ask for a brief consultation call before setting up a first appointment. Most therapists offer these 10-20 minute consultations free of charge.3
Final Thoughts
Depression is a treatable mental health condition that many people struggle with. Therapy is considered a frontline treatment for depression, and there are a number of different types of effective therapies to choose from.1 Finding a therapist who you connect with and trust is the key, but it’s also a good idea to learn more about the specific type of therapy they offer, especially if you have a strong preference for a specific depression therapy.3
For Further Reading
- If you or a loved one struggles with depression, it can help to learn more about the disorder at a reputable site like SAMHSA, APA, or the World Health Organization
- Finding a support group can be incredibly helpful for people struggling with depression, including those offered by NAMI, Mental Health America, or the Anxiety and Depression Association of America
- Those who are experiencing suicidal thoughts should seek immediate help by calling 911, going to the closest ER or psychiatric hospital, or by contacting a
- Many people benefit from self-help books on depression, which offer practical skills and guidance on how to cope. Keep in mind that self-help books aren’t a substitute for therapy, but can be a great addition to your treatment plan.
Therapy for Depression Infographics
