Five common types of therapy for depression

Therapy is the cornerstone for depression treatment. It’s proven to work, and it can be more effective than medication alone, according to some research. The American Psychiatric Association (APA) states that 75% of people who seek therapy see benefits.

Therapy gives you tools to identify and reframe negative thought patterns, build emotional resilience against mental exhaustion, and support lasting recovery. It’s essential to know that depression is treatable, and seeking help is a sign of strength, not weakness.

Several types of therapy can relieve depression, but the “right” therapeutic approach for you depends on your needs and preferences. There isn’t one “best” type of therapy to treat depression, just as there is no best antidepressant. Factors such as your symptoms, health, history, and goals will all influence which treatment will be most effective.

Five common types of therapy that are known for efficacy in treating depression include:

• Cognitive behavioral therapy (CBT)
• Interpersonal therapy (IPT)
• Behavioral activation (BA)
• Psychodynamic therapy
• Mindfulness-based cognitive therapy (MBCT)

1. Cognitive Behavioral Therapy (CBT)

Cognitive behavioral therapy (CBT) focuses on identifying and working to change unhealthy or unhelpful thought and behavior patterns. It’s considered the gold standard for therapy treatment for depression and other mood disorders like anxiety. CBT uses structured, goal-oriented sessions, homework, and skill-building.

2. Interpersonal Therapy (IPT)

Interpersonal therapy (IPT) is effective in enhancing relationship dynamics and improving communication skills. It can be especially beneficial when depression is linked to interpersonal challenges, relationships, or social connections. During IPT, sessions can center around grief, role transitions, disputes, or social isolation that are contributing to your depression.

3. Behavioral Activation (BA)

When you’re depressed, your zest for life and motivation can plummet. Behavioral activation (BA) is a goal-oriented therapy that helps you find joy in activities that align with your personal values. It can be a good option if you feel unmotivated or disconnected from life. BA is practical and action-oriented, so it can help you break the cycle of avoidance that’s common with depression.

4. Psychodynamic Therapy

Psychodynamic therapy is based on the belief that your early experiences shape how you think, feel, and act with those around you. During sessions, you’ll explore the emotional roots of your depression. You’ll look at conflicts or patterns that developed in your early life experiences. Psychodynamic therapy is generally a long-term approach that helps you understand and resolve deep-seated emotional patterns.

5. Mindfulness-Based Cognitive Therapy (MBCT)

Mindfulness-based cognitive therapy (MBCT) takes a combined approach to treatment. It uses mindfulness practices and cognitive therapy to treat and prevent depression relapse. It’s often recommended if you’ve had multiple episodes of depression in your life.

Five common therapies for depression

Therapy type	Core focus	Ideal for	Format/Style
Cognitive Behavioral Therapy (CBT)	Identify & change negative thoughts	Anyone with depression	Structured, skill-based, homework
Interpersonal Therapy (IPT)	Improve communication & relationships	Depression linked to grief, conflict, isolation	Conversation-based, time-limited
Behavioral Activation (BA)	Reconnect with meaningful activities	Low motivation, disconnection	Goal setting, action-oriented
Psychodynamic Therapy	Explore unconscious patterns	Long-term self-understanding	Reflective, open-ended
Mindfulness-Based Cognitive Therapy (MBCT)	Combine mindfulness & CBT to prevent relapse	Recurring depression, stress sensitivity	Meditation, thought work, cognitive exercises

Choosing the right type of therapy for depression can feel daunting. Use the following steps to guide your decision.

• Identify your goals: Are you looking for quick symptom relief, a deeper understanding of yourself, or support with relationships?
• Consider the style you’re comfortable with: Do you like structured sessions with homework (you might go with CBT or BA), or do you like open-ended exploration (Psychodynamic therapy)?
• Reflect on past experiences: Have you tried therapy before? What worked? What didn’t?
• Stay open-minded: Sometimes, the best approach is the one you haven’t yet tried. Don’t be discouraged if your first attempt isn’t the right solution. It can take time to find the most effective type of therapy and therapist. Many therapists blend therapy techniques for depression to tailor care to their patients' individual needs. Be open about your expectations and goals. And don’t hesitate to switch if it’s not the right fit.

Starting therapy can be scary, especially if it’s your first time. Knowing what to expect during the therapy process can ease your nerves.

The typical therapy process might look like:

• Initial assessment: During your first session, you’ll review your symptoms, history, and goals.
• Goal setting: With your therapist, identify what you want to achieve or gain from therapy. It’s also important to discuss how you’ll measure progress.
• Regular sessions: Depending on your symptoms and needs, you’ll likely start with weekly or biweekly sessions. Frequency can vary, though, and your therapist will help you decide how often you should work together.
• Skill-building and practice: Learning new coping strategies is a critical part of therapy. To get the most out of your experience, practice the skills you learn between sessions.
• Progress reviews: Keep in mind that therapy is a collaborative process. It takes time and isn’t a set-it-and-forget-it deal. Regular check-ins help you track your progress and adjust your care plan as needed, like recommending medication or antidepressants. Don’t be discouraged if you aren’t getting results as fast as you want. Even small steps of progress are worthy of celebration.

Headspace offers access to licensed therapists trained in evidence-based types of therapy for depression, such as CBT, mindfulness-based approaches, and more. The convenience of online sessions, flexible scheduling, and insurance coverage make it easy to get the support you need to heal. Headspace also offers meditation and sleep support that can enhance the effects of therapy.

Starting therapy is a powerful first step toward improving your well-being. And Headspace’s personalized support is always within reach, no matter where you are in your healing journey. If you’re ready to explore online therapy for depression, reach out today. With our support, healing is just a click away.

_Sources:

_{1. Research Shows Psychotherapy Is Effective But Underutilized. (2012). American Psychological Association. https://www.apa.org/news/press/releases/2012/08/psychotherapy-effective. Accessed June 28, 2025.}

_{2 .What is Psychotherapy? (n.d.). https://www.psychiatry.org/patients-families/psychotherapy. Accessed June 28, 2025.}