Depression is more than feeling sad or unmotivated for a few days; it’s an ongoing and persistent feeling of extreme sadness or despair affecting every aspect of a person’s life. Data from 2020 shows 18.4% of U.S. adults have received a diagnosis of depression.

Centers for Disease Control and Prevention. National, state-level, and county-level prevalence estimates of adults aged ≥18 years self-reporting a lifetime diagnosis of depression — United States, 2020.

Fortunately, treatment options like psychotherapy can be effective. The key is finding out what type of psychotherapy is right for you, depending on the severity of your symptoms, personal preferences, and therapy goals. 

This article covers the most effective evidence-based psychotherapy treatments for depression.

What Is Psychotherapy?

Psychotherapy is talk therapy. It takes place in outpatient settings (i.e., therapy offices, telehealth) and inpatient settings (i.e., hospitals). Its purpose is to help relieve symptoms and prevent them from returning.

Each form of psychotherapy is unique, but typical sessions help a person identify the thought patterns, learned behaviors, or personal circumstances that may be contributing to their depression. The focus then shifts to building healthy coping strategies for managing negative thoughts, unwanted behaviors, and difficult emotions or experiences.

Psychotherapy for Depression

The following are the most common types of psychotherapy for depression.

Cognitive Therapy

Cognitive therapy (also called cognitive processing therapy) is a type of cognitive behavioral therapy shown to be effective in helping people challenge and change unhelpful or unwanted beliefs or attitudes that result from traumatic experiences such as sexual assault or natural disaster.

Cognitive therapy involves learning about symptoms like intrusive thoughts resulting from traumatic experiences and working on processing the experience and questioning and re-framing negative self-thinking.  

Behavioral Therapy

Behavioral therapy (also called behavioral activation) focuses on how certain behaviors influence or trigger symptoms of depression. It works by helping a person identify and understand specific behavioral triggers and then providing behavioral activation exercises that encourage behavioral modifications or changes where possible, resulting in more positive mood outcomes.

Cognitive Behavioral Therapy (CBT)

CBT is considered the best-researched technique and the “gold standard” of psychotherapy. It’s been shown effective in reducing depression symptoms and helping patients build skills to change thought patterns and behaviors to break them out of depression. It also encourages greater adherence to medications and other treatments.

CBT when combined with medication for depression has been shown more effective in treating symptoms and preventing relapse than pharmacology alone.

Dialectical Behavior Therapy (DBT)

DBT is a skilled-focused technique centered on acceptance and change. It involves acceptance-oriented skills, such as mindfulness and increasing tolerance to distress. It also uses change-oriented skills, emotional regulation (keeping emotions in check), and interpersonal development (i.e., saying no, asking for what you want, and establishing interpersonal boundaries).

Research suggests DBT is particularly beneficial for people experiencing chronic suicidal thinking.

Suicide Prevention Hotline

If you or someone you know is having suicidal thoughts, dial 988 to contact the 988 Suicide & Crisis Lifeline and connect with a trained counselor. For more mental health resources, see our National Helpline Database.

Psychodynamic Therapy

Psychodynamic therapy is based on the theory that moods and behaviors are directly but unconsciously related to childhood and past experiences. It involves building self-awareness of these experiences and their influence on a person while empowering them to change unwanted patterns.

Treatment with psychodynamic therapy has been shown to be as effective as other treatments in reducing depressive symptoms in depressive disorders.

Interpersonal Therapy (IPT)

IPT focuses on how relationships impact mental health. It helps people manage and strengthen current relationships, as well as looking at how different environments influence thinking and behavior. Numerous studies support the effectiveness of ITP for depression treatment and symptom relapse prevention.

Problem-Solving Therapy (PST)

PST is about strengthening a person’s ability to cope with stressful events by enhancing problem-solving skills. Several studies support the effectiveness of problem-solving therapy for people with depression, depressive disorders, and other mental health conditions.

Approaches to Therapy for Depression

Therapy is not one-size-fits-all. The best approach will depend on severity of symptoms and overall therapy goals, and may include a combination of individual therapy, group therapy, family therapy, or couples therapy. Someone experiencing ongoing depression may benefit from the one-on-one support of individual therapy, but also from a family-based approach and peer support groups.

How Long Does Therapy for Depression Take?

The length of time therapy takes to experience results will vary depending on factors such as:

  • Depression type: Acute depression (i.e. depression that does not persist over a long period of time) will typically take fewer sessions to show results than chronic depression.
  • Symptom severity: More severe symptoms like suicidal thinking may require longer or more intensive treatment.
  • Therapy goals: Focused goals are reached more quickly than broader-based goals.
  • Session frequency: People are typically advised to attend as often as they feel comfortable, but more frequent sessions typically result in quicker results.
  • Technique: Some types of therapy like cognitive behavioral therapy are more goal-focused and generally quicker than other types.
  • Trust: Higher levels of trust between client and therapist often yield quicker results.
  • Personal circumstances: A new or ongoing traumatic life experience or other health condition like substance use disorder may prolong how long treatment takes.

General Timeline

Psychotherapy can be short-term and last a few weeks to months (for situational acute depression) or long-term and last a few months to years (for persistent or chronic depression).

How to Choose a Technique and Therapist

Consider which types of therapy best align with your goals and seek a therapist who offers that type of therapy. Bear in mind that therapists may offer more than one technique and can help you determine which techniques may be most suitable.

When choosing a therapist, you may consider their credentials, such as if they have a medical degree and can prescribe medication for depression, as a psychiatrist can. It’s crucial to choose a therapist whom you feel comfortable working with. It’s OK to attend a few sessions before deciding if they’re the right therapist for you. 

Reference: Therapy for Depression: Types, Effective Options, Treatment. (n.d.). Verywell Health. https://www.verywellhealth.com/therapy-for-depression-8580262

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