Alternative Treatments for Depression

Depression is a common and complex condition characterized by long-lasting feelings of sadness, hopelessness, or emptiness, significantly impacting one’s mental and physical health. However, treatment methods can help relieve symptoms and improve overall quality of life.^[1]

Conventional treatments, such as antidepressant medications and psychotherapy, have proven effective for many people experiencing depression. However, people experience depression in different ways. Similarly, treatments for depression vary in efficacy for different people. Many affected by depression have found relief through complementing conventional treatment methods with alternative therapies.^[1][2]

Yet, there is less research evidence available for alternative treatments of depression compared with conventional methods. Let’s delve deeper into the definition of alternative treatments for depression, potentially effective practices and risks of alternative depression treatments, and how to integrate alternative treatments with conventional care.

What Are Alternative Depression Treatments?

Alternative depression treatments typically describe any treatment method outside of standard Western medical practices, including (but not limited to) antidepressants and cognitive behavioral therapy. Alternative treatments can include natural remedies, supplements, lifestyle changes, creative therapies, or practices common in other parts of the world.^[3]

Research suggests that around 40% of adults with depression utilize some form of complementary or alternative medicine to help relieve depression symptoms. In fact, for mild depression, doctors commonly recommend treatments outside of medication, including mind-body practices or physical exercise, before prescribing antidepressants.^[2][3]

It’s important to note, however, that alternative treatments should usually complement – not replace – conventional treatments. Although some have found relief through these methods, many alternative treatment modalities are not clinically proven to fully manage depression on their own. Always follow your doctor’s treatment recommendations, and do not start, stop, or change medications or treatments without consulting a medical professional.^[1]

Let’s explore some of the most common alternative ways to treat depression.

Mind-Body Practices

Research has shown that mind-body practices are effective in managing many mental and physical health symptoms, such as depression.^[4][5]

Examples of mind-body practices that could be effective alternative treatments for depression include:

• Massage therapy: Massage promotes relaxation and stress relief, both of which can counteract the symptoms of depression and minimize any contributing feelings of anxiety.
• Meditation: Meditation encourages mindfulness and focus. In addition to relieving symptoms of anxiety and depression, meditation can also reduce blood pressure and improve insomnia.
• Relaxation techniques: Deep breathing, mindfulness, and guided exercises to relax the mind and body can mitigate depression symptoms. Oftentimes, psychotherapists will incorporate relaxation techniques into talk therapy sessions.
• Tai chi: Tai chi typically involves gentle movements that flow into one another. In addition to physical health benefits, such as balance and pain relief, the practice can relieve stress and promote overall well-being.
• Yoga: Consisting of physical positions and breathing techniques, yoga has been shown to be effective at improving mood and decreasing feelings of depression.^[1][4][5]

Herbal and Nutritional Supplements

Herbal remedies and nutritional supplements can provide relief for various depression symptoms. Common herbal and nutritional supplements used as natural remedies for depression include:

• St. John’s Wort: This ancient herb inhibits serotonin reuptake and increases dopamine levels, making it a generally effective short-term treatment for depression. However, based on the pathways in which it is metabolized, St. John’s Wort can cause many drug interactions and side effects. These should be discussed with your doctor before consumption.^[2]
• Chamomile: Research suggests that German chamomile may produce effects similar to an antidepressant (such as stress relief and anti-inflammatory effects), especially in those also experiencing generalized anxiety disorder.^[17]
• Omega-3 fatty acids: Polyunsaturated fatty acids (PUFAs) are often used to treat depression. Found in fatty fish, nuts, seeds, and olive oil, omega-3 fatty acids help regulate brain function and have anti-inflammatory qualities, which may help relieve depression symptoms.^[18]
• Vitamin D: Many have found vitamin D’s antioxidant qualities and effects on the brain tissue beneficial when experiencing depression. However, always follow the recommended dosage, as taking too much vitamin D can lead to bone and kidney problems.^{[2][3][6][7][8][9]}

Although all alternative depression treatments should be discussed with your doctor before beginning them, this is especially important for herbal and nutritional supplements, which could interact or interfere with other medications. If you experience any adverse effects from these supplements, consult a medical professional.

Exercise and Physical Activity

Exercise has long been a strategy to improve overall well-being and mental health. From a biological standpoint, exercise lowers cortisol ( the stress hormone) levels. Outdoor exercise is also a great natural source of vitamin D, which has been known to relieve depression symptoms. Although the social aspect of exercise can also be beneficial, independent exercise helps one feel in control of their health, thus improving mood.^[1][2]

Exercise doesn’t need to be intense or overly challenging to be beneficial. Depending on your current activity level and overall situation, you can choose from a variety of exercises to help relieve depression symptoms, such as:

• Walking outdoors
• Hiking with a friend
• Joining a team-based sport or activity
• Riding a bicycle
• Swimming
• Practicing yoga
• Lifting weights^[1][2]

Acupuncture and Traditional Chinese Medicine

The traditional Chinese medicine (TCM) practice of acupuncture involves inserting small needles into specific points of the body to improve energy flow. Although it’s common – most often used to assist in pain relief – more research is required to determine its effects on mental health. That said, people experiencing depression due to chronic pain or other conditions may find acupuncture to be a beneficial complementary treatment.^[2][10]

In addition to acupuncture, other TCM practices used as alternative ways to treat depression include:

• Tai chi: This mind-body practice has been shown to positively affect symptoms of anxiety and depression.
• Qigong: An ancient health exercise involving moving meditation, Qigong (also known as Qi) has similar positive effects on depression as other mind-body and relaxation techniques.
• Five elements therapy: In TCM, the five elements correspond to five organs (liver, heart, spleen, lung, and kidney) and five emotions (anger, joy, thought, sadness, and fear). Different types of therapy using this theory, such as five elements musical therapy and five elements emotional therapy, have been found to be beneficial non-pharmacological treatments for depression.
• Chinese herbal medicine: Herbal formulas commonly used in China have been shown to have positive effects on depression.^[10][11]

Light Therapy

Light therapy – such as bright light therapy (BLT) and infrared light therapy – is a popular treatment method for seasonal affective disorder (SAD). SAD is a type of depression typically occurring during the colder months of the year when the days are shorter and darker. However, it may also be beneficial for people experiencing other forms of depression as well. This type of therapy involves exposing people to artificial light, which can help regulate one’s circadian rhythm and natural serotonin reuptake.^[12]

Art and Music Therapy

Creative therapies can be valuable opportunities to express difficult emotions that may be the cause or result of depression. Research has shown varying results for creative therapies as alternative depression treatments; however, the findings were positive overall. Data suggests working with a certified art therapist may increase the positive effects of these therapies on depression symptoms.^[3][14]

Examples of creative therapies that can act as alternative ways to treat depression include:

• Art therapy, such as painting or sculpting
• Music therapy, including making and listening to music
• Dance therapy, involving learning steps and sequences
• Drama therapy, such as acting or improvisational exercises^[14]

Dietary Approaches

Research suggests the foods we eat can significantly impact mental health. In particular, a diet including fruits, vegetables, and nuts can lower one’s risk of developing depression symptoms, alongside avoiding pro-inflammatory foods, such as fast food and processed meats. Alcohol consumption is also known to be associated with higher levels of depressive symptoms.^[15][16]

Potential Risks of Alternative Treatments

In the same way conventional care often involves some level of risk, there are also risks to be aware of when considering alternative depression treatments. Several common risks are listed below; however, the best way to understand the pros and cons of different alternative depression treatments is to speak with a qualified medical professional.

Common risks associated with alternative treatments for depression include:

• Drug interactions: Herbal remedies and nutritional supplements may interact with your current prescriptions, such as antidepressants or birth control pills, making them less effective or causing adverse effects.
• Side effects: Herbal remedies and nutritional supplements may have side effects. Additionally, light therapy may cause eye strain, and acupuncture—although rare when used by trained professionals—could lead to infection or other adverse effects.
• Safety regulations: While traditional medications undergo rigorous testing and approval processes, the same cannot be said for many herbal remedies and supplements, which are often subject to less regulatory oversight. Consult your doctor if you’re ever unsure of a remedy or supplement’s efficacy or safety.
• Risk of injury: Exercise and some physical mind-body practices could lead to injury, especially if performed incorrectly or without warming up properly. If you’re just beginning your fitness or physical movement journey, start slow before working up to more intense sessions.
• Negative results or reactions: As with all depression treatments, your experience with a certain method may differ from others. If you notice adverse effects or find treatment ineffective after a period of time, it may not be the right solution for you.^[2][13]

Integrating Alternative Treatments with Conventional Care

As discussed earlier, alternative treatments for depression should complement – not replace – conventional care recommended or prescribed by your doctor.

Before beginning any alternative treatment methods, speak with your healthcare provider to ensure they are the right fit. Together, you and your doctor can create a comprehensive treatment plan designed to improve your depression symptoms. This may include conventional care, alternative treatment methods, or a combination of both.