6 Effective Alternatives to Antidepressant Medications

Updated 8/29/2024

Antidepressants can be incredibly effective in treating depression and numerous other mental health conditions. Recent research by the Centers for Disease Control (CDC) estimates that about 10% of Americans 12 years and older may be taking some form of antidepressant medication. 

While depression medication efficacy is proven — and can be further enhanced when combined with therapy and other forms of depression treatment — many people seek alternatives to antidepressants. They might do so because they’re concerned about the common side effects of antidepressant drugs, their medication doesn’t work the way they want it to, or they simply want to take a more holistic approach to treating their mental health condition.

Fortunately, there are many effective ways to manage depressive symptoms using antidepressant alternatives. Continue reading for a list of alternative treatments to depression medication that you can discuss with your doctor.

1. Psychotherapy

Psychotherapy — also known as talk therapy — is a powerful tool in treating depression symptoms. Therapy teaches you how to identify and manage unhelpful thoughts, emotions, and behaviors in a healthy way so you can address symptoms of depression. If you’re seeking an alternative to antidepressants, psychotherapy is a depression treatment that can offer a promising outlook. 

Despite the common misperception that psychotherapy is “just talking.” In reality, it’s much more than this. Therapy offers an opportunity to explore thought and behavior patterns that can result in using unhealthy coping tools to manage your depressive disorder. 

There are several kinds of therapy for depression. Which type of therapy is best will depend on you, your condition, your depression symptoms, and your goals for healing.

Cognitive behavioral therapy (CBT)

Cognitive behavioral therapy (CBT) is an evidence-based approach to therapy that helps people identify, and then change, negative thoughts and behavior patterns that can worsen depression. Much research has been done looking at the efficacy of CBT in treating and managing depression.

A meta-analysis of more than 100 studies indicates that CBT can be just as successful in treating depression as taking medication is. That said, studies consistently show that a combined approach using both CBT and antidepressant drugs typically offers the best outcomes. 

“CBT is a wonderful option to really gain some insight on your individual thoughts and patterns of behavior. With professional support, the ability to take a step back, and gain an alternate perspective can be both powerful and empowering, while giving you a chance to experience some relief from negative thinking that may be contributing to low mood.”

– Talkspace therapist Elizabeth Keohan, LCSW-C, LICSW, LCSW 

Dialectical behavior therapy (DBT)

Dialectical behavior therapy (DBT) teaches skills like mindfulness and distress tolerance to help with emotional dysregulation, which is a common struggle for people living with depression. Research shows that the coping tools learned during DBT can be vital in dealing with intense emotional pain often experienced by people diagnosed with depressive disorders.  

Interpersonal therapy (IPT)

Interpersonal therapy (IPT) focuses on how to improve unhealthy dynamics in relationships. A meta-analysis that looked at more than 4,000 people found IPT to be an effective natural treatment for depression. The studies show efficacy, both when IPT is used as an alternative treatment to antidepressants, as well as when it’s used in combination with medication.

Group therapy

Group therapy can offer camaraderie and comfort for people with depression. A common symptom of depression is feeling isolated and alone and that others don’t understand you. Group therapy provides a sense of community, where those in the group are surrounded by others who can relate to what they’re experiencing. Group therapy can create a safe place for members to share and heal. 

There’s a need for more research on how effective group therapy is in treating depression, but current research suggests it can reduce depressive symptoms in most people. 

2. Lifestyle Modifications

Conscientious, healthy changes to your daily routine and habits can hugely benefit your mental well-being. When the following are used as alternatives to antidepressants, the outcome can be successful — especially when paired with therapy. 

A recently published study that followed more than 197,000 participants for an impressive near-decade span (9 years) found that lifestyle factors are linked to depression risk. Those who followed a healthy lifestyle in 7 areas — including diet, alcohol consumption, sleep, physical activity, smoking, social interaction and connection, and sedentary behavior — had a significantly lower risk of depression.

Diet

Eating a balanced and healthy diet helps the body and the mind function at its best. For example, foods rich in omega-3 fatty acids, like salmon or walnuts, have been linked to reduced depressive symptoms.

Exercise

It’s well-known that working out is a natural mood booster. Regular exercise releases feel-good hormones and endorphins that relieve pain and create a sense of well-being. Research shows that implementing behavioral interventions like exercise can reduce symptoms of depression in most people. Even short walks can make a big difference in mood and function. 

Sleep habits

Maintaining a healthy sleep habit is crucial for mental well-being. Consistently getting 7 – 9 hours of quality sleep can help regulate mood and manage stress. According to research, up to 75% of people with depression also struggle with insomnia, which means making sleep a priority is even more essential. 

“Positive sleep hygiene is immensely helpful as it supports not only our clarity but also our ability to manage stress. When short on sleep it can be easy to lose sight of our positive coping skills and our confidence in daily productivity.”

– Talkspace therapist Elizabeth Keohan, LCSW-C, LICSW, LCSW 

3. Natural Supplements 

Many people hoping to find antidepressant alternatives look to natural supplements as a more holistic route to managing depression. Supplements used in addition to therapy and other lifestyle changes can be very effective in offering natural depression relief. Research suggests that some natural supplements, like St. John’s Wort, can work as well as antidepressant medication. 

Natural supplements and herbs believed to help relieve depressive symptoms include:

• Ginseng
• St. John’s Wort
• Vitamin B
• 5-hydroxytryptophan (5-HTP)
• Magnesium
• Lavender
• Chamomile
• S-adenosyl methionine (SAMe)

4. Acupuncture

Acupuncture is an ancient Chinese practice involving tiny needles that stimulate specific pressure points on the body. It’s believed that acupuncture can boost energy flow to help balance emotion and mood. 

Though continued research is needed, some studies suggest acupuncture may offer clinical benefits — whether used alone or in combination with prescription drugs or other forms of treatment — in treating depression.

5. Light Therapy

Lack of sunlight can result in decreased serotonin levels, which can trigger depression in some people. That’s why many people utilize light therapy for depression. Light therapy may be a viable option for those who experience seasonal affect disorder (SAD). This alternative depression treatment method uses special lamps that mimic natural sunlight to help balance serotonin levels — which is a neurotransmitter in the brain that’s linked to mood regulation — during the winter months when daylight hours are shortened.

“Light therapy is not to be undercut. Enhancing or adding light to our spaces, can stimulate and support what we lack so much during the shorter days. When skies are mostly gray, and the sun fades in strength, light therapy can be immediately impactful. While medication, though obviously effective, can certainly take some time to reveal noticeable mood changes.”

  – Talkspace therapist Elizabeth Keohan, LCSW-C, LICSW, LCSW 

6. Mindfulness Meditation

Meditation — the practice of being still — has been applauded for centuries as an effective way to enhance energy, boost mood, and improve overall mental well-being. 

In clinical trials, meditation was found to improve symptoms of insomnia, which we know has a direct link to depression. Other research supports meditation’s ability to alleviate depressive symptoms, and some studies show that meditation can help prevent the relapse of depressive symptoms. 

Can I Get Better Without Antidepressants?

Yes, it’s possible to manage depression without relying solely on antidepressants. While medication can be an essential part of treatment for many, others find that they can effectively manage their symptoms through the above alternative approaches. Therapy, lifestyle changes, and other holistic methods all aim to improve overall mental well-being.

For some, combining multiple approaches — such as regular therapy, exercise, and natural supplements — can be just as effective as medication. It’s important to recognize that what works for one person might not work for another, so exploring different options with the guidance of a healthcare professional is key. Ultimately, the goal is to find a treatment plan that helps you feel better and supports your long-term mental health.

Talkspace: Your Alternative to Antidepressant Medication

Whether you’re looking for alternatives to antidepressants because you don’t like the side effects, you aren’t getting the results you want, or you just want to explore more natural remedies for depression, you have a lot of options. Most people find that a combined strategy that includes therapy in the treatment plan can offer the most benefits.

Talkspace is an online therapy platform that’s changing how people think, feel about, and access therapy. Get therapy from the comfort of your own home with licensed mental health professionals who can offer you alternative treatments to manage your depression. Talkspace connects you with experts via text, voice messaging, or video chat so you can get the holistic help you need whenever you need it.

Reach out to Talkspace today to learn more about alternatives to depression medication that can help you find peace and joy in life again.