Conquering Depression:

Proven Therapy Techniques That Truly Work

1. Cognitive Behavioral Therapy

CBT is arguably the “gold standard” for treating depression, and for good reason. It is a great structured, goal-oriented process supported by decades of research. CBT primarily focuses on identifying and challenging the negative thoughts feeding into the depressive state. When someone is depressed, thinking enters an automatic mode wherein nearly everything can be classified as unworthy or negative: “I’m worthless,” “Nothing will ever get better,” “I’m a burden.” 

CBT teaches that these thoughts can be identified, weighed against reality, and exchanged for a more rational view. Eventually, this change in thinking leads to massive changes in feelings and actions. Key techniques involved in CBT include: cognitive restructuring, where unhelpful thoughts are questioned and reframed; behavioral activation, where pleasurable or achievement-oriented activities are scheduled even in the face of low motivation; and training problem-solving skills to help people tackle the challenges of life more systematically rather than just feeling overwhelmed.

2. Mindfulness-Based Cognitive Therapy 

Mindfulness-Based Cognitive Therapy employs traditional cognitive therapy methods as well as mindfulness techniques to teach a person to observe thoughts non-judgmentally, instead of getting wrapped up in them. Instead of trying to “fix” every sad or negative thought, MBCT pursues the belief that thoughts are just thoughts and they do not determine who you are. Core mindfulness practices in MBCT include body scans in which you listen to physical sensations, breath-focused meditations that ground you into the present moment, as well as mindful movement such as gentle yoga and walking practices. The method is very effective because it breaks the mechanism of ruminative thinking, an endlessly replaying tape of worries and regrets-and averts much possibility of relapse among recurrently depressed subjects.

3. Dialectical Behavior Therapy

Dialectical Behavior Therapy (DBT) was designed to target borderline personality disorder; like many other psychotherapies, it has adapted to treat severe depression with emotional dysregulation and self-harming behaviors. DBT is skills-building therapy focused on the following areas: mindfulness (being present and accepting one’s thoughts and feelings in the moment), distress tolerance (being aware of a crisis and managing it without making it worse, and not crashing down), emotional regulation (understanding one’s intense emotional responses and learning to manage feelings), and interpersonal effectiveness (using respect and assertiveness in relationship interactions). DBT is useful for individuals who feel overwhelmed by their emotions and offer practical, concrete ways to help regain control and balance.

4. Acceptance and Commitment Therapy

Acceptance and Commitment Therapy (ACT) approaches emotional pain differently by teaching individuals to accept their difficult emotions rather than try and remove them. ACT focuses on committing to living a meaningful life, carrying on despite emotional struggles. ACT is organized around six core processes: cognitive defusion — where the client learns to distance themselves from unhelpful thoughts; acceptance — encouraging experiential openness to emotion; contact with the present moment; sense of self — observing the self from perspective; values clarification — identifying what actually matters, and committed action — taking committed action consistent with one’s core values. Overall, ACT teaches clients that although pain is a normal part of life, pain does not determine how they act or what they achieve. ACT encourages individuals to realize that even in the grip of intense sadness, they can still act towards meaningful activities such as attending a job interview, volunteering at a shelter, or making art. Ultimately they can take acts that reflect the values that matter most and therefore lead to an enriching life.

5. Group Therapy for Depression

Recovering from depression doesn’t have to happen in isolation. In group therapy, participants engage with other people who share their experiences and difficulties; they learn from each other’s struggles while feeling less isolated and alone in the process. Depression group therapy in NYC, for example, provides a safe environment for people to bond, learn new coping strategies, and share the powerful feelings of being understood and validated. Group therapy can be especially supportive for people who are lonely or who feel misunderstood in their everyday lives. New York has many depression support groups that target different groups of people, ages, backgrounds, and types of depression to support each person’s efforts on their unique journey.