Depression is a common but serious mood disorder that causes severe symptoms affecting how you feel, think, and handle daily activities like eating, working, or sleeping. To be diagnosed with depression, the symptoms must be present for at least 2 weeks.
Depression is typically treated with psychotherapy and medication in conventional medicine. However, alternative treatments also offer potential paths to recovery that may align more closely with the preferences and needs of depressed individuals seeking relief from their symptoms. We recommend these alternative treatments as complementary activities to traditional treatment methods such as medication.
Herbal supplements, yoga, aromatherapy, acupuncture and meditation are some alternative treatments for depression. It is important to evaluate the effectiveness of these treatments and understand when to consult a mental health professional.
What are some Alternative Treatments for Depression?
When it comes to alternative treatments for depression, there are several options to explore alongside or in addition to conventional treatments like medication and psychotherapy. These alternative therapies aim to promote overall well-being and alleviate symptoms of depression through natural or complementary approaches.
Herbal Supplements
Certain herbal remedies are believed to have mood-boosting properties. St. John’s wort and ginkgo biloba are among the most commonly used herbal supplements for depression. However, it is advisable to consult your healthcare provider before taking any herbal supplements, as they may interact with medications or have potential side effects.
Mind Body Techniques
Mind-body practices like yoga, meditation, deep breathing exercises, and guided imagery can help reduce stress and promote relaxation, which can be beneficial for managing depression. These techniques focus on the connection between the mind and body, aiming to cultivate a sense of calm and mindfulness.
Physical Activity
Regular exercise has been shown to have a positive impact on mental health. Activities like walking, swimming, or engaging in sports you enjoy can release endorphins, which are natural mood boosters. Additionally, exercise can improve sleep quality, increase energy levels, and boost self-esteem, all of which can aid in managing depression.
Expressive Therapy
Expressive therapies, such as art therapy, music therapy, or writing therapy, provide an outlet for emotional expression and can be therapeutic for individuals with depression. These therapies allow you to explore and process your emotions in a creative and non-verbal way, which can be particularly helpful for those who find it challenging to express themselves verbally.
Acupuncture
Acupuncture, an ancient Chinese practice, involves the insertion of thin needles into specific points on the body. While the scientific evidence is still limited, some studies suggest that acupuncture may help alleviate symptoms of depression by regulating neurotransmitters and reducing inflammation in the body.
While alternative treatments can be beneficial as complementary approaches, they should not replace conventional treatments prescribed by mental health professionals. Always consult with your healthcare provider before trying any alternative therapy, as they can guide the safety and potential interactions with other treatments.
Herbal Supplements for Depression
Various herbal supplements may be beneficial for you to ease depression symptoms. Studies have proven their effectiveness, making them a healthy alternative treatment for psychiatric illnesses.
St. John's Wort for Depression
St. John’s wort (Hypericum perforatum) is a plant used for centuries to treat mental health conditions like depression. It is widely prescribed as a herbal remedy for depression. However, the results of studies on its effectiveness for depression are mixed.
A 2008 review of 29 international studies suggested that St. John’s wort may be better than a placebo and as effective as prescription antidepressants for mild to moderate major depression. It also appeared to have fewer side effects than standard antidepressants.
5-HTP and SAMe
5-HTP (5-hydroxytryptophan) is the immediate precursor of serotonin, a neurotransmitter that plays a role in regulating mood. It is extracted from an African plant (Griffonia Simplicifolia) and is considered a natural treatment for depression.
Fewer placebo-controlled studies have been conducted on 5-HTP compared to SAMe (S-adenosylmethionine), but some small studies suggest that 5-HTP may be more effective than a placebo for depression. In studies where 5-HTP was found to be beneficial, it was given at doses of 200 mg or more per day, along with a peripheral decarboxylase inhibitor (to prevent its breakdown in the body).
SAMe is a major methyl donor in mammalian metabolism, and a report from the US Agency for Healthcare Research and Quality concluded that, based on available evidence, “SAMe is likely more effective than placebo for the relief of symptoms of depression.” However, the report also noted that there is no systematic evidence of long-term side effects or toxicity of SAMe, and the optimal dosage is unknown.
While SAMe and 5-HTP may have antidepressant effects when taken appropriately, there is no evidence that the over-the-counter preparations sold in the United States and online would be effective or safe for long-term use. The instability of SAMe at room temperature and the potential for high doses of 5-HTP to cause gastrointestinal side effects are concerns.
Mind-Body Techniques for Depression
You can explore various mind-body techniques to help manage your depression symptoms. These practices aim to promote relaxation, reduce stress, and cultivate a sense of well-being by integrating your mind, body, and spirit.
Meditation for Depression
Meditation trains your brain to achieve sustained focus and return to that focus when negative thoughts, emotions, or physical sensations intrude, which often happens when you feel stressed and anxious. It can alter your reaction to these feelings and help break the connection between brain regions associated with depression, such as the “me center” (medial prefrontal cortex) and the “fear center” (amygdala).
Through regular practice, meditation can help you control how you react to stress and anxiety, which often lead to depression. It also protects the hippocampus, a brain area involved in memory, by increasing its gray matter volume. Research has shown that people with recurrent depression tend to have a smaller hippocampus.
Mindfulness Meditation and Vedic Meditation are two of the most effective kinds of meditative practices to treat depression symptoms.
Yoga for Depression
Yoga is an ancient holistic health system that focuses on physical and mental wellness through various practices, including physical postures (asanas), breathing techniques (pranayama), meditation (dhyana), and relaxation (savasana). It integrates practices to enhance physical, emotional, and spiritual health, making it a potential complementary therapy for depression.
The slow, rhythmic breathing and meditative practices of yoga are designed to induce a sense of calm, well-being, stress tolerance, and mental focus, which can minimize depression, anxiety, stress, and rumination. The gentle physical poses can enhance strength, flexibility, and balance, giving practitioners a sense of control over their bodies.
Guided Imagery for Depression
Guided imagery, also known as visualization, involves using your imagination to create calming mental images, which can help put your body in a more relaxed state. It is a relaxation technique where you direct your thoughts toward a peaceful setting or scenario, allowing you to mentally remove yourself from stressful situations.
Guided imagery works by directing your thoughts and creating images in your mind to calm your sympathetic nervous system, reducing the production of stress hormones. It can provide relief for people with chronic health conditions, including depression, by reducing physical and emotional stress, decreasing pain, and improving mobility.
Physical Activity for Depression
Regular physical activity can be an effective complementary approach to managing depression. Exercise has been shown to have numerous mental health benefits, including:
Exercise for Depression
- Releasing Feel-Good Endorphins – Exercise triggers the release of endorphins, which are natural brain chemicals that can improve your sense of well-being and mood.
- Distracting from Worries – Physical activity can help take your mind off negative thoughts and worries that often accompany depression, breaking the cycle of rumination.
- Boosting Self-Confidence – Meeting exercise goals or challenges, even small ones, can boost your self-confidence and self-esteem.
- Promoting Social Interaction – Exercise and physical activities may provide opportunities for social interaction, which can be beneficial for mental health.
- Healthy Coping Mechanism – Engaging in exercise is a positive and healthy way to cope with depression and anxiety, rather than relying on unhealthy coping strategies.
The U.S. Department of Health and Human Services recommends at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week for most healthy adults. However, even small amounts of physical activity can be helpful. Find activities you enjoy and set realistic goals to make exercise a sustainable part of your routine.
Equine Therapy for Depression
Equine-assisted psychotherapy incorporates horses into the therapeutic process. It involves engaging in activities such as grooming, feeding, and leading a horse while being supervised by a mental health professional. This form of therapy can help individuals develop skills like emotional regulation, self-confidence, and responsibility.
Equine-assisted psychotherapy is often used as a complementary service alongside more traditional treatments. It offers a unique experience by bringing patients outdoors and allowing them to use all their senses while processing emotional challenges. Horses are keen observers and can mirror a person’s behavior or emotions, fostering a sense of understanding and connection.
For some people, processing challenges through a horse’s behavior may be easier than directly discussing their personal experiences. Equine-assisted psychotherapy can help you practice vulnerability in a safe environment and develop a sense of trust through interactions with the horse.
This approach has shown benefits for individuals with various mental health conditions, including depression, anxiety, post-traumatic stress disorder (PTSD), and attention-deficit/hyperactivity disorder (ADHD). The sense of accomplishment and instant feedback from the horse can be particularly beneficial for those struggling with ADHD, helping them develop trust, effective communication, and goal-setting skills.
Expressive Therapies for Depression
Expressive therapies provide a creative outlet for individuals struggling with depression, allowing them to process and express emotions in a non-verbal and therapeutic manner. These therapies can be particularly beneficial for those who find it challenging to articulate their feelings through words alone.
Music Therapy for Depression
Music therapy utilizes the power of music to promote emotional expression, relaxation, and overall well-being. It can be an effective complementary approach for individuals with depression, as music can evoke and process a wide range of emotions.
Through music therapy sessions, you can engage in various activities such as singing, playing instruments, songwriting, or simply listening to music. The therapist will guide you in using music as a medium for self-expression, emotional release, and personal growth.
Music therapy can help you:
- Express emotions that may be difficult to verbalize
- Develop coping strategies for managing depression symptoms
- Improve mood and reduce anxiety levels
- Enhance self-awareness and self-esteem
- Foster social connections and communication skills
Additionally, music therapy can be particularly beneficial for individuals with limited verbal expression, such as those on the autism spectrum or those experiencing cognitive impairments.
Art Therapy for Depression
Art therapy involves the use of various art forms, such as painting, drawing, sculpting, or collage-making, as a means of self-expression and emotional exploration. It provides a safe and non-judgmental space for you to visually represent your thoughts, feelings, and experiences.
During art therapy sessions, you will work with a trained art therapist who will guide you through the creative process. The therapist will encourage you to explore different art materials and techniques, facilitating the expression of emotions that may be difficult to articulate verbally.
Art therapy can offer several benefits for individuals with depression, including:
- Increased self-awareness and emotional regulation
- Reduced stress and anxiety levels
- Improved self-esteem and sense of accomplishment
- Opportunities for personal growth and insight
- A non-threatening environment for exploring difficult emotions
The artwork created during these sessions can serve as a tangible representation of your inner experiences, allowing you and the therapist to analyze and process the underlying emotions, thoughts, and symbols present in your creations.
While expressive therapies can be powerful complementary approaches, they should not replace traditional forms of treatment prescribed by mental health professionals.
Acupuncture for Depression
For people who do not wish to take medication or whose depression does not respond to treatment, acupuncture may be an alternative option. While the research on acupuncture for depression is promising, it has not conclusively proven that the technique is a substitute for traditional treatments.
Concept of Acupuncture
Acupuncture is a type of traditional Chinese medicine that uses needles to redirect energy in the body. Practitioners believe that this helps release blocked energy and restore health and balance. Acupuncture for depression is an alternative and complementary treatment that practitioners claim may help support healing.
These individuals believe that energy called “qi” affects health. Blockages of this energy or changes in its flow can cause a wide range of symptoms. Acupuncture stimulates qi to flow correctly, promoting health.
Specific acupuncture points purportedly correlate with specific functions. Acupuncture for depression stimulates acupuncture points that practitioners believe improve mental health, optimism, pleasure, and other traits that have links to well-being.
Is Acupuncture Effective?
While some studies support the use of acupuncture for depression, a 2018 review found weak evidence supporting its usefulness. Most notably, it concluded that acupuncture may improve outcomes when a person uses it along with antidepressant medication.
While experts are not entirely sure how acupuncture works for depression, a 2019 paper suggests this technique may work by regulating neurotransmitters. Many antidepressants work on neurotransmitters, which are brain chemicals that help carry signals across a synapse.
Drawing on previous research, the study’s authors suggest that acupuncture might help regulate glutamate receptors, helping the body respond more effectively to neurotransmitters. This could offer benefits for depression and other mental health conditions such as schizophrenia and anxiety.
A 2020 overview of recent meta-analyses suggests acupuncture may slightly reduce the severity of depression. The evidence also showed some improvement compared with certain antidepressants and suggests the practice might increase the effectiveness of antidepressants. However, the quality of the data was very low, and some of the meta-analyses were contradictory. Therefore, it cannot conclusively prove that acupuncture works.
Anecdotally, many people report improved symptoms from acupuncture, so it may be helpful for some individuals. However, according to the review, acupuncture may slightly decrease the severity of depression in comparison with a placebo, may cause fewer negative side effects than medication, and can substantially reduce depression symptoms in combination with medication.
Overall, there is little quality evidence supporting acupuncture’s use in treating depression. This points to a need for more studies, and it means that the technique is not a substitute for standard treatments. Individuals who wish to try acupuncture for depression will get the best results by combining acupuncture with standard treatments such as therapy and medication.
Benefits of Alternative Treatments for Depression
Alternative treatments for depression offer a range of potential benefits that complement or even replace traditional approaches. While they should not be considered a substitute for professional medical care, these therapies can provide valuable support in managing symptoms and promoting overall well-being.
Holistic Approach to Depression Treatment
Many alternative treatments take a holistic approach, addressing the mind, body, and spirit as interconnected aspects of health. This comprehensive perspective can help alleviate depression by targeting various contributing factors, such as stress, physical inactivity, and emotional imbalances.
Non-Invasive and Natural
Alternative therapies like yoga, meditation, and herbal supplements are generally non-invasive and utilize natural methods. This can appeal to individuals who prefer to avoid or minimize the use of pharmaceutical interventions or those concerned about potential side effects.
Personalized Treatment
Alternative treatments often allow for personalization based on individual needs and preferences. This flexibility can enhance the effectiveness of the therapy by tailoring it to your specific circumstances, lifestyle, and goals.
Empowerment and Self-Care
Engaging in alternative therapies can foster a sense of empowerment and active participation in your healing journey. Practices like exercise, mindfulness, and expressive therapies encourage self-care and promote a proactive approach to managing depression.
Complementary to Conventional Treatments
Many alternative treatments can be safely incorporated alongside conventional therapies, such as psychotherapy and medication. This integrative approach may amplify the benefits of both traditional and alternative methods, leading to improved overall outcomes.
Potential Cost-Effectiveness
While costs can vary, some alternative treatments like yoga, meditation, and exercise may be more cost-effective than long-term medication or therapy, particularly when practiced independently or in group settings.
Potential Risks with Alternative Treatments for Depression
While alternative treatments for depression can be beneficial as complementary approaches, it is crucial to be aware of potential risks and consult with healthcare professionals to ensure your safety and well-being.
When to seek Medical Advice for Depression?
If you are considering alternative therapies for managing your depression, it is essential to consult with your healthcare provider first. They can help you determine which therapies are safe and appropriate for your specific condition and circumstances. Never stop taking prescribed medications or start an alternative therapy without your healthcare provider’s approval and supervision.
If your depression symptoms persist despite treatment, do not hesitate to seek a second opinion or consult a mental health specialist. A psychiatrist or psychologist can review your medical history, consider potential underlying physical or mental health conditions, and recommend the most effective treatment plan for your needs.
Remember, if you experience thoughts about suicide, hurting yourself, or hurting others, contact your healthcare provider immediately. Your safety and well-being should always be the top priority.
Risk Factors for Alternative Treatments
While alternative therapies can be beneficial for some individuals, they may pose potential risks, especially in certain situations. Here are some important risk factors to consider:
- Pregnancy and Breastfeeding – Many alternative therapies, including herbal supplements and certain mind-body practices, may not be safe during pregnancy or while breastfeeding. Consult your healthcare provider to determine which therapies are appropriate for you during this time.
- Interactions with Medications – Some alternative therapies, particularly herbal supplements, may interact with prescription medications or over-the-counter drugs, potentially reducing their effectiveness or causing adverse effects. It’s crucial to disclose all medications and supplements you’re taking to your healthcare provider.
- Underlying Medical Conditions – Certain alternative therapies may not be suitable for individuals with specific medical conditions, such as cardiovascular diseases, diabetes, or neurological disorders. Your healthcare provider can help assess the potential risks and provide guidance on safe alternatives.
- Age and Physical Limitations – Certain physical activities or mind-body practices may not be appropriate for individuals of certain ages or those with physical limitations. It’s essential to choose therapies that align with your physical abilities and consult with your healthcare provider if you have any concerns.
- Quality and Safety Standards – Some alternative therapies may not be subject to the same quality and safety standards as conventional medical treatments. It’s important to research and choose reputable practitioners and sources for any alternative therapies you pursue.
Alternative Treatment Providers
Alternative treatments for depression can be provided by various professionals, including:
- Naturopathic Doctors – These practitioners are trained in natural and holistic approaches to healthcare, including the use of herbal remedies, nutritional counseling, and mind-body techniques.
- Acupuncturists – Trained in the practice of acupuncture, these professionals use needles to stimulate specific points on the body to promote healing and balance.
- Massage Therapists – Massage therapists use various techniques to manipulate the soft tissues of the body, promoting relaxation and reducing muscle tension.
- Yoga Instructors – Certified yoga instructors guide individuals through physical postures, breathing exercises, and meditation practices to promote overall well-being.
- Art Therapists – These professionals are trained in using art as a therapeutic tool for self-expression and emotional exploration.
FAQs
What alternative methods are available to treat depression?
Some individuals benefit from complementary and alternative therapies to manage their depression symptoms. These can include treatments like aromatherapy, mind-body techniques, or acupuncture. Additionally, these therapies can help alleviate some side effects of traditional medications for those who choose to use them.
What are some evidence-based therapies for treating depression?
Evidence-based treatments for depression include cognitive behavioral therapy (CBT) and interpersonal therapy. Other forms of psychotherapy, such as psychodynamic therapy, may also be beneficial for some individuals when used for a limited period.
What is a proven practice for treating depression?
Cognitive Behavioral Therapy for Depression (CBT-D) is a recognized and effective method for treating depression. It is specifically tailored to address the patterns of thinking and behavior associated with depression.
How does a holistic approach work in treating depression?
A holistic approach to treating depression often addresses the potential co-occurrence of substance use disorders, as it is common for individuals to turn to drugs or alcohol when coping with anxiety and depression. Holistic treatments may incorporate practices like yoga and acupuncture, along with other natural therapies, to provide a comprehensive treatment plan.
