Depression is a leading risk factor for suicide affecting millions of Americans and depression is becoming more common each year. According to the National Institute of Mental Health, an estimated 21 million adults in the US had at least one major depressive episode in 2021. The total economic burden of depression in the United States is more than $200 billion each year, including direct costs such as healthcare services and medications. It is estimated that Americans spend $12.3 billion per year out-of-pocket treating their depressive episodes.
While medications can be effective for treating depression when combined with psychological services, there are a plethora of non-pharmacologic treatments available that can alleviate symptoms and improve overall well-being. Here are 8 novel non-pharmacologic treatments for depression relief, that are backed by clinical research:
Light Therapy:
Light therapy involves exposure to bright light to help regulate the body's circadian rhythms and alleviate depression symptoms. Multiple published studies found that light therapy led to significant improvements in depression symptoms (Golden et al., 2005).
Exercise:
Exercise can help alleviate depression symptoms by releasing endorphins and improving overall well-being. Clinical research over the past decade has found that regular exercise led to significant improvements in depression symptoms (Schuch et al., 2018).
Mindfulness-Based Cognitive Therapy (MBCT):
MBCT involves practicing mindfulness meditation and other cognitive techniques to alleviate depression symptoms. At least 10 published studies found that MBCT led to significant improvements in depression symptoms and reduced the risk of relapse (Segal et al., 2010).
Nutritional Therapy:
Nutritional therapy involves the use of specific nutrients and supplements to improve mental health and alleviate depression symptoms. Research has proven that nutritional interventions can lead to significant improvements in depression symptoms (Lakhan et al., 2013).
Social Support:
Social support from friends, family, or support groups can help alleviate depression symptoms and improve overall well-being. Recent studies have shown a link between social support and significant long-term improvements in depressive symptoms. (Sundquist et al., 2014).
Music Therapy:
Music therapy involves using music to promote relaxation and alleviate depression symptoms. Studies of music therapy have shown significant improvements in depression symptoms (Maratos et al., 2008).
Pet Therapy: Pet therapy involves spending time with animals to promote relaxation and alleviate depression symptoms. Research has found that pet therapy can lead to immediate improvements in depression symptoms (Barker et al., 2016).
Art Therapy: Art therapy involves using art as a means of expression and relaxation to alleviate depression symptoms. A study found that art therapy led to significant improvements in depression symptoms (Crawford et al., 2018).
Incorporating these non-pharmacologic treatments into your daily routine can help alleviate depression symptoms and improve overall well-being. Remember, taking care of yourself is essential to managing depression and promoting optimal mental health.