Alternative treatments for depression: what are my options?
If you don't want to take antidepressants, there are alternative depression treatments you can try.
Many effective treatments for depression exist today, but how each person responds to treatments like talking therapies and medication can vary. Some people may also prefer non-drug related approaches to treating their condition.
Alternative treatments are worth considering for people who want to supplement their current treatments or haven’t made much progress with the treatments they’ve had so far. In this article, we’ll outline some alternative treatments for depression, alongside other therapeutic approaches you might not have considered before.
What is an alternative therapy?
Alternative treatments, also known as alternative therapies, complementary treatments or complementary and alternative medicine (CAM), are a range of different treatment options that fall outside of primary treatments like talking therapies and medication.
Examples include:
In some cases, these therapies don’t have a large body of evidence highlighting their effectiveness when compared to conventional treatments – especially in more severe mental health presentations. However, that isn’t to say some people won’t find benefit in them. There is some evidence that shows CAM has a role to play in treating mood disorders (source).
It’s important to take a multidisciplinary approach to treating depression. Always speak to your GP, or the mental health professional treating you, when considering what role alternative therapies might play.
Alternative therapies for depression (and how they help)
Alternative therapy | What is it? | How it could benefit |
Aromatherapy | Inhale or absorption of essential oils | Could alleviate certain symptoms of depression (for example, sleep disturbances) |
Acupuncture | Insert thin needles into specific points on the body | May be beneficial for reducing stress and enhancing relaxation |
Yoga and meditation | Physical postures, breathing exercises and meditation | Can be effective for reducing depression and anxiety |
Herbal remedies | Plants or plant extracts used as a non-drug related treatment | St John’s wort can be an effective alternative to medication when treating mild depression |
Reflexology | Use of pressure to certain points on the body, often the feet, hands and ears | Can help to reduce symptoms of depression and anxiety |
Guided imagery | Envisioning a specific peaceful image or setting | Can improve comfort and decrease depression, stress and anxiety over time |
Acupuncture
Acupuncture is a traditional Chinese medicine practice that involves inserting thin needles into specific points on the body to balance the body's energy flow. It’s believed to stimulate the nervous system and enhance the release of neurochemicals that influence the body's internal regulating system.
For depression, acupuncture is thought to be beneficial in alleviating symptoms by reducing stress, enhancing relaxation, and improving overall mental wellbeing. More studies on the effectiveness of acupuncture for depression are is needed, (source) but some people will find it helpful as a complementary treatment.
Yoga and meditation
Yoga combines physical postures, breathing exercises and meditation to enhance physical and mental wellbeing. It can help us to recognise negative emotions and better cope with them. Some research shows that it can be effective for reducing depression and anxiety (source).
Yoga and meditation should be considered as complementary treatment approaches for depression, helping us to stay relaxed and move past negative thoughts and emotions as they arise. Mindfulness therapy takes elements of yoga and meditation to help people with mood disorders like depression and anxiety.
Herbal remedies
Herbal remedies involve the use of plants or plant extracts to treat various health issues, including depression. Research on the effectiveness of St John’s wort as an alternative to standard antidepressant medication suggests that it can be effective when it comes to treating milder forms of depression (source).
However, if you’re already taking antidepressant medication it’s important that you don’t take St John’s wort at the same time as this, as there hasn’t been enough research on how these two substances may interact with each other.. Always speak to your GP or other mental health professional before deciding to take herbal remedies for your depression.
Reflexology
Reflexology is a practice involving the application of pressure to specific points on the body, primarily the feet, hands and ears. These points are believed to correspond to different body organs and systems, and pressing them is said to have beneficial effects on a person's health and wellbeing.
For depression, studies suggest reflexology can help reduce symptoms– but it should only be used as a complementary intervention (source).
Guided imagery
Guided imagery is a relaxation technique that involves envisioning a specific peaceful image or setting in order to induce a state of relaxation.
In the context of depression, guided imagery can be particularly useful as it helps divert the mind from distressing thoughts, enhances feelings of peace, and can be a supportive tool in therapy to explore emotional states in a safe environment. Some studies show it can improve comfort and decrease depression, stress and anxiety over time (source).
Other types of therapy for depression
Talking therapies like cognitive behavioural therapy (CBT) and medication are considered frontline treatments for depression. If you aren’t responding to these treatments, there are other types of therapy available that might bring about an improvement in your condition.
Repetitive transcranial magnetic stimulation (rTMS)
rTMS is a safe, effective and non-invasive method for treating depression, which uses rapidly changing magnetic fields to stimulate areas of the brain that are involved in mood regulation. rTMS is often used as a treatment option for people who haven’t responded to first line treatments for depression, or are considered to have treatment-resistant depression (TRD).
Art therapy
Creative therapies like art therapy can offer people an alternative way to express themselves and how they’re feeling. Art therapy can be particularly effective for people who struggle to articulate themselves. This type of therapy helps you to identify and share your emotions in a way that might prove more fruitful than talking.
Mindfulness
Mindfulness is a therapeutic method that encourages you to focus on how you feel in the present moment, while accepting and processing any negative feelings or thoughts without becoming overwhelmed by them.
Mindfulness therapy is especially effective when complemented by alternative treatments. Yoga, meditation and breathing exercises all use elements of mindfulness.
What if my symptoms get worse?
You might be considering alternative therapies for depression if you think your treatment so far hasn’t resulted in an improvement in your condition, or you think your depression is getting worse. It’s also normal to want to maximise your recovery, so you may just be exploring ways you can supplement your treatment. In any case, here’s what to do next.
How to recognising worsening symptoms
There are some key signs you can look out for that might indicate your depression is getting worse:
- Emotional distress, like hopelessness, sadness or guilt, is getting more frequent and/or intense
- You’re spending more time on your own
- You’ve noticed changes in your sleeping pattern or eating habits
- You’ve lost all interest in your hobbies, and struggle to find anything that sparks your interest or joy
What to do next
In the immediate term, you could try some self-help strategies for depression. Exercise, getting in touch with nature and relaxation techniques like the 5,4,3,2,1 method can all help to bring a greater sense of calm and wellbeing to your day.
You should also consider checking in with the services you’ve used for your existing treatments. If that’s your GP, make another appointment to discuss how you’ve been feeling and what options are available.
You could also reach out to a provider of private treatment for depression like Priory. We specialise in evidence-based treatments for depression at a network of hospitals and wellbeing centres across the UK. We also provide a number of complementary therapies, many of which have been discussed in this article, to help forge the best path for your recovery.
In summary
Alternative therapies such as herbal remedies, guided imagery and yoga are an option for people with depression. However, they should only be considered as a complementary treatment alongside conventional treatment approaches. Be aware too that some forms of alternative therapy have limited supporting evidence of their effectiveness, especially for severe depression. You could also consider other types of therapy, such as rTMS, if you aren’t seeing an improvement in your condition.
Remember, it’s important that you consult a medical professional before considering which complementary therapies might be appropriate for you.
Frequently asked questions
What are the most effective alternative therapies for mild depression?
Many kinds of alternative therapies can be effective for milder forms of depression. Yoga and meditation, reflexology, guided imagery and herbal remedies may help to improve your condition. However, their effectiveness is no fully proven, so you should always consult with a professional before trying an alternative therapy.
Can these therapies be used in conjunction with medications?
Many alternative therapies are at their most effective when they’re used as a complementary treatment, alongside medications like antidepressants – with the exception of herbal remedies.
Are there any risks in combining herbal remedies with pharmaceuticals?
Herbal remedies like St John’s wort are not recommended as a treatment for depression if you’re already taking medication like antidepressants. If they’re taken together, they may interact in unpredictable ways, potentially leading to negative side effects.