Depression is one of the leading causes of disability worldwide. While antidepressants are widely prescribed and often effective, many people prefer non-medication strategies — either as the first step, or alongside medicines for a more holistic recovery.

Research consistently shows that psychological therapies and structured exercise programs can significantly reduce depression symptoms, sometimes with results comparable to medications.

🧠 Therapy Approaches for Depression

1. Cognitive–Behavioural Therapy (CBT)

• What it is: CBT teaches patients to identify negative thought patterns (“I am worthless”) and replace them with balanced, constructive thinking.

• Method: Includes behavioural activation — encouraging engagement in pleasurable, meaningful activities.

• Evidence: Meta-analyses confirm CBT is as effective as antidepressants in mild-to-moderate depression, with longer-lasting protection against relapse.

2. Interpersonal Therapy (IPT)

• What it is: Focuses on relationships, communication, and role transitions (such as job change, bereavement, or family stress).

• Method: Helps patients identify and resolve interpersonal conflicts that contribute to depression.

• Evidence: Controlled trials show IPT is particularly effective in depression linked to grief, role conflicts, and relationship difficulties.

3. Mindfulness-Based Cognitive Therapy (MBCT)

• What it is: Combines CBT with mindfulness meditation.

• Method: Teaches awareness of thoughts and feelings without over-identifying with them.

• Evidence: Proven to reduce relapse risk in recurrent depression by up to 50%.

4. Acceptance and Commitment Therapy (ACT)

• What it is: Encourages acceptance of painful emotions while pursuing valued life goals.

• Method: Uses mindfulness and values-based action plans.

• Evidence: Growing research shows ACT improves resilience and reduces depressive symptoms, especially when chronic stress is involved.

5. Supportive Therapy and Counselling

• What it is: Provides empathy, validation, and coping strategies.

• Method: Patient-centred discussions, reassurance, stress management.

• Evidence: Supportive therapy enhances treatment adherence and subjective well-being, especially when combined with structured interventions.

🏃‍♂️ Exercise as Treatment for Depression

1. Aerobic Exercise

• What it is: Walking, running, cycling, swimming.

• Method: 30–45 minutes, 4–5 days a week.

• Evidence: Harvard and Duke University studies show aerobic exercise is as effective as antidepressants in mild-to-moderate depression.

2. Strength Training

• What it is: Resistance training with weights or body weight.

• Method: 2–3 sessions per week.

• Evidence: Systematic reviews confirm strength training reduces depressive symptoms and improves self-esteem.

3. Yoga

• What it is: Combines asanas (postures), pranayama (breathing), and meditation.

• Method: Regular sessions at least 3 times a week.

• Evidence: RCTs show yoga reduces stress hormones (cortisol) and improves mood, energy, and sleep in people with depression.

4. Mind–Body Exercises

• What it is: Tai Chi, Qigong, Pilates, mindful walking.

• Method: Gentle, rhythmic movements with breathing focus.

• Evidence: Studies demonstrate improvements in mood, vitality, and quality of life.

5. Breathing and Relaxation Techniques

• What it is: Diaphragmatic breathing, progressive muscle relaxation, guided imagery.

• Evidence: Shown to reduce rumination, sleep disturbances, and anxiety symptoms that worsen depression.

⚖️ Therapy + Exercise: A Holistic Model

• Therapy retrains the mind → addressing thought patterns, interpersonal stress, and relapse risk.

• Exercise retrains the body → enhancing energy, sleep, motivation, and brain chemistry.

• When combined, they form a sustainable, empowering, and side-effect-free approach to depression.

💡 Key Takeaway

Depression doesn’t always require tablets alone. Therapy and exercise are powerful, evidence-based strategies that can work independently or in combination with medications. For many patients, they not only improve mood but also build resilience for the future.

👨‍⚕️ Consultation

I’m Dr. Srinivas Rajkumar T, Consultant Psychiatrist at Apollo Clinic, Velachery, Chennai.
I help patients with depression using a personalised combination of therapy, lifestyle strategies, and — where necessary — safe medications.

📞 Contact: +91 8595155808