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Depression

Depression is more than a few sad days. It is a common, serious medical condition that affects how you feel, think and handle daily life — and it is treatable. Most people with depression feel better with care.

If you are thinking about suicide or hurting yourself, call or text 988 to reach the 988 Suicide & Crisis Lifeline, or chat online. It is free, confidential and open 24/7 (988 Lifeline). If a life is in immediate danger, call 911 or go to the nearest emergency room (NIMH). If someone has attempted suicide, call 911 and don’t leave them alone (MedlinePlus).

Warning signs that someone may be thinking about suicide include talking about wanting to die, great guilt or shame, or being a burden; feeling empty, hopeless, trapped or in unbearable pain; and changes such as making a plan, withdrawing from friends, giving away important things, saying goodbye, taking dangerous risks, or using more alcohol or drugs. Get help as soon as possible, especially if the behavior is new or getting worse (NIMH). Asking someone whether they are thinking about suicide will not make them more likely to act on it (NIA).

Starting or changing an antidepressant: some children, teens and young adults under 25 have more suicidal thoughts or behavior when they start an antidepressant or change the dose, especially in the first few weeks. The FDA advises that people of all ages taking antidepressants be watched closely in those early weeks (NIMH, NIMH). Call the prescriber right away if the person talks about dying or suicide, starts acting very differently, has severe sleep problems, or becomes agitated, violent or unusually angry (FDA).

Never stop an antidepressant suddenly. Stopping all at once can bring back severe depression, raise suicide risk for some people, and cause flu-like withdrawal symptoms, sleep problems, dizziness, headache, anxiety or irritability. If you want to stop, your prescriber can help you lower the dose safely over time (MedlinePlus, NIMH).

What is depression?

Everyone feels sad or low sometimes, and those feelings usually pass. Depression (also called major depression, major depressive disorder or clinical depression) is different: it can cause severe symptoms that affect how you feel, think and handle daily activities such as sleeping, eating or working. It can affect anyone, regardless of age, sex, race, income, culture or education (NIMH). Depression is a medical condition, and even severe depression can be treated (NIA). It is a serious mood disorder, and getting help at the earliest sign of a problem can help you manage symptoms (MedlinePlus). Depression is not a sign of weakness or something to be ashamed of — most people with depression benefit from treatment (NIMH).

Common symptoms

Depression is diagnosed when symptoms are present most of the day, nearly every day, for at least 2 weeks, and one of them is a low mood or a loss of interest or pleasure in most activities (NIMH). Common signs include:

  • a persistent sad, anxious or “empty” mood; hopelessness or pessimism;
  • irritability, frustration or restlessness; guilt, worthlessness or helplessness;
  • losing interest in hobbies and activities;
  • fatigue, low energy or feeling slowed down; trouble concentrating, remembering or deciding;
  • sleeping too little, waking too early or oversleeping; changes in appetite or weight;
  • aches, headaches, cramps or stomach problems without a clear physical cause;
  • thoughts of death or suicide (NIMH).

Some people instead show more anger, risk-taking, heavier drinking or drug use, or pull away from family and friends. Not everyone has every symptom (NIMH). Men may be less likely to recognize or talk about their feelings, so their depression is more likely to go undiagnosed (NIMH). Fatigue is a common symptom of depression, but long-lasting exhaustion has other causes too — see our Chronic Fatigue guide.

How common is it?

Depression is one of the most common mental disorders in the United States (NIMH). In the 2021 National Survey on Drug Use and Health, an estimated 21.0 million U.S. adults — 8.3% — had at least one major depressive episode in the past year. It was more common in women (10.3%) than men (6.2%) and highest among young adults aged 18–25 (18.6%). Among teens aged 12–17, an estimated 20.1% had a major depressive episode in the past year (29.2% of girls, 11.5% of boys). Only about 61% of adults and 41% of teens with a major depressive episode received treatment (NIMH statistics). If you are struggling, you are far from alone — and help works.

Types of depression

  • Major depression: a low mood or loss of interest most of the time for at least 2 weeks, getting in the way of daily life (NIMH).
  • Persistent depressive disorder (dysthymia): a low mood on most days for at least 2 years (at least 1 year in children and teens, where the mood may be irritable instead). Most people with it also have an episode of major depression at some point (MedlinePlus).
  • Perinatal depression: depression during pregnancy or after childbirth — more than the “baby blues” (see below) (NIMH).
  • Seasonal affective disorder (SAD): depression that comes and goes with the seasons, usually starting in late fall or early winter and lifting in spring and summer; a less common summer pattern also exists (NIMH).
  • Depression with psychosis: a severe form with delusions or hallucinations (NIMH).
  • Other forms include premenstrual dysphoric disorder and depression around menopause (NIMH), and depression caused by alcohol, other substances or a medical illness (NIA).

Is it bipolar depression? Bipolar disorder also brings episodes of depression, alongside periods of mania or hypomania (NIMH). The difference matters: if bipolar disorder is missed and depression is treated with an antidepressant alone, it may trigger a manic episode or rapid cycling (NIMH). If you have ever had a stretch of unusually high energy, little need for sleep or racing thoughts — or bipolar disorder runs in your family — tell the person treating your depression. See our Bipolar Disorder guide.

Causes and risk factors

Research suggests that genetic, biological, environmental and psychological factors all play a part (NIMH). Depression often runs in families and may be triggered by stressful life events such as job loss, divorce or a death in the family; alcohol or drug use, sleep problems and social isolation can also bring it on (MedlinePlus). It often occurs alongside other conditions such as diabetes, cancer, heart disease and chronic pain, and each can make the other worse (NIMH). Depression and anxiety often go together — see our Anxiety guide.

Physical causes to rule out

Certain medicines and medical conditions, such as viruses or thyroid disorders, can cause the same symptoms as depression; a provider can check with a physical exam, interview and lab tests (NIMH). An underactive thyroid, cancer and long-term pain, and some medicines such as steroids or beta-blockers, can bring on depression. If you think a medicine is making you feel depressed, tell your provider — but don’t stop or change it on your own (MedlinePlus).

Screening

The U.S. Preventive Services Task Force recommends screening all adults for depression, including pregnant and postpartum people and older adults (grade B, 2023) (USPSTF, 2023), and screening adolescents aged 12 to 18 for major depressive disorder (grade B, 2022). It found too little evidence to recommend for or against screening children 11 and younger (USPSTF, 2022). Medicare covers one depression screening a year in a primary care setting, at no cost if your provider accepts assignment (Medicare.gov).

Depression in teens

In children and teens, depression may look like irritability rather than sadness (NIMH). Teens may get into trouble at school, sulk, be easily frustrated, or have low self-esteem; they are also more likely to sleep too much and have a bigger appetite, and may have anxiety, ADHD, an eating disorder or substance use alongside depression (NIMH). Other signs to watch for include withdrawing from friends and family, dropping grades and changes in eating or sleeping. NIMH’s advice for teens: talk to a trusted adult such as a parent, teacher or school counselor, and know that you can feel better (NIMH).

Depression in older adults

Depression is common in older adults, but it is not a normal part of aging. It can be hard to spot: sadness may not be the main symptom, and some people feel numb or lose interest in things instead. Factors linked to a higher risk include illnesses such as stroke or cancer, caregiver stress, sleep problems, loneliness and social isolation, and inactivity (NIA). Older adults are more likely to have other medical conditions or pain that contribute to depression, and memory and thinking problems can be prominent in severe cases (NIMH). Depression is common in people with Alzheimer’s and related dementias, and can be an early warning sign of dementia (NIA).

During pregnancy and after birth

Perinatal depression includes depression during pregnancy and in the weeks and months after childbirth; most episodes begin within 4–8 weeks after the baby is born. The “baby blues” — mild, short-lived worry, unhappiness and exhaustion in the first 2 weeks — are common. Mood changes that are severe or last longer than 2 weeks may be postpartum depression, which generally does not get better without treatment. Signs can include trouble bonding with the baby, persistent doubts about caring for the baby, and thoughts of harming yourself or the baby. A mother is not to blame for perinatal depression — it is not caused by anything she has or hasn’t done (NIMH).

  • Prevention: the USPSTF recommends that clinicians provide or refer pregnant and postpartum people at increased risk to counseling, such as cognitive behavioral therapy or interpersonal therapy (USPSTF, 2019).
  • Treatment usually includes therapy, medicine or both, and with proper treatment most women feel better (NIMH). Two medicines are FDA-approved specifically for postpartum depression: brexanolone, given by IV during a brief hospital stay, and zuranolone, the first pill, approved in 2023 (NIMH, FDA, 2023). Zuranolone carries a boxed warning that it can impair driving, so people should not drive or operate heavy machinery for at least 12 hours after taking it (FDA, 2023).
  • Postpartum psychosis — delusions, hallucinations, mania, paranoia or confusion after birth — is a psychiatric emergency: call 911 or go to the nearest emergency room (NIMH).
  • The National Maternal Mental Health Hotline offers free, confidential support 24/7 before, during and after pregnancy: call or text 1-833-852-6262 (1-833-9-TLC-MAMA), in English or Spanish (NIMH).

When to get help: if signs of depression last more than 2 weeks or keep coming back, talk with a health care provider, such as a primary care doctor, psychologist or psychiatrist (NIMH). It may help to jot down your symptoms before the visit (NIMH). Depression is treatable — reaching out is the first step.

Side by side

Six approaches compared

For every condition we look at the same six approaches: what each involves, what it typically costs, and what a patient can realistically expect.

ApproachWhat it involves Estimated costWhat to expect
Conventional medicine (AMA) A check-up to rule out physical causes, then talk therapy (such as CBT, interpersonal therapy or behavioral activation), antidepressant medicine, or both. Brain stimulation (ECT or TMS) or esketamine nasal spray if other treatments haven’t worked; light therapy for winter depression. Therapy commonly runs about $80–$200 a session at market rates; nonprofit sliding-scale networks offer $40–$70 sessions. Marketplace plans must cover mental health; Medicare covers a yearly depression screening at no cost and therapy at 20% coinsurance after the deductible. 988 is free. Medicine and procedure prices being researched. Most people with depression benefit from treatment. Antidepressants usually take 4–8 weeks to work, and finding the right fit can take trial and error. Never stop a medicine suddenly.
Chiropractic No role in treating depression. We found no clinical trials of chiropractic care for depression. Not a treatment for depression, so no cost is listed. No credible evidence it helps depression. Ordinary back or neck pain can be cared for separately, but don’t let it delay care for your mood.
Acupuncture A course of needle sessions, used alongside — not instead of — therapy or medicine. About $125–$230 for a first private visit and $90–$185 for follow-ups; community clinics about $50–$90. Low-certainty evidence of a possible modest benefit; most studies were at high risk of bias, and how it compares with medicine or therapy is uncertain.
Herbal medicine St. John’s wort, saffron, SAMe and omega-3 fish oil are the supplements most studied for depression. Cost estimate being researched. Mixed evidence; none is FDA-approved for depression. St. John’s wort has mixed results for mild-to-moderate depression and interacts dangerously with many medicines, including antidepressants and birth control pills. Talk to your prescriber first.
Massage therapy Relaxing hands-on bodywork as a complement to standard care. About $50–$90 for 45–60 minutes at clinics and spas; $60–$120 with an independent therapist. Some studies suggest it can ease depressive symptoms, but the evidence is limited and mixed. A pleasant, low-risk extra, not a treatment for depression on its own.
MBHA Wellness Coach Regular exercise, a steady sleep routine, small daily goals and pleasant activities, staying connected, limiting alcohol, mindfulness, and help finding a therapist, support groups and a crisis plan. Cost estimate being researched. In many trials exercise moderately eased depressive symptoms, and healthy habits support recovery, but they work best alongside — not instead of — treatment.

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Conventional medicine (AMA)

Depression treatment usually involves psychotherapy, medicine, or both. If these don’t help enough, brain stimulation therapy may be another option. The right plan depends on your needs, preferences and health, and finding it may take some trial and error. For milder depression, therapy is often tried first; people with moderate or severe depression are usually offered medicine as part of the first plan (NIMH).

1. Getting checked

Your provider will ask when your symptoms began, how long they last and how they affect daily life, and may do a physical exam and lab tests to rule out conditions such as thyroid disorders or medicine side effects (NIMH, NIA). Tell them about any past highs in mood or energy: if bipolar disorder is missed, an antidepressant alone may trigger a manic episode (NIMH).

2. Talk therapy

Psychotherapy can help by teaching new ways of thinking and behaving and changing habits that feed depression. It works in person or by telehealth (NIMH).

3. Antidepressant medicines

Antidepressants change how the brain produces or uses certain chemicals involved in mood and stress (NIMH). We describe them by type only — your prescriber will choose the medicine and dose.

  • Commonly prescribed types: selective serotonin reuptake inhibitors (SSRIs), serotonin-norepinephrine reuptake inhibitors (SNRIs) and norepinephrine-dopamine reuptake inhibitors (NDRIs). They generally have fewer side effects than older antidepressants (NIMH).
  • Other types include atypical antidepressants such as bupropion, mirtazapine and trazodone (FDA), and older tricyclics and monoamine oxidase inhibitors (MAOIs), which have more side effects but may be the best option for some people (NIMH).
  • Give them time: antidepressants usually take 4–8 weeks to work, and sleep, appetite and concentration often improve before mood lifts (NIMH). Common side effects such as upset stomach, headache or sexual problems are generally mild and tend to ease with time (NIMH).
  • Interactions: combining antidepressants with other products that act on serotonin — such as triptan migraine medicines or St. John’s wort — can cause a rare but life-threatening reaction called serotonin syndrome (NIMH). Tell your prescriber about every medicine and supplement you take (FDA).
  • Teens and young adults: watch closely for new or worsening suicidal thoughts in the first weeks and after any dose change (NIMH). In FDA information last updated in 2019, fluoxetine was the only antidepressant approved for children with depression, and fluoxetine and escitalopram the only ones for teens (FDA).
  • Combining therapy and medicine is common, and medicine is often added when therapy alone hasn’t helped enough (NIMH).

Stay on your medicine and talk before changing anything. Don’t stop a prescribed medicine, even if you feel better, without your provider’s help; stopping too soon may cause unpleasant or harmful effects (NIMH). The safe way to stop an antidepressant is to lower the dose over time, with your prescriber’s guidance (MedlinePlus). Withdrawal symptoms don’t affect everyone, but they can be severe, particularly if the medicine is stopped suddenly (NICE, 2022).

4. When depression doesn’t respond (treatment-resistant depression)

Depression is called treatment-resistant when a person hasn’t improved after trying at least two antidepressants (NIMH). Options include:

  • Adding a medicine of a different type, such as an antipsychotic or anticonvulsant, to make an antidepressant more effective (NIMH).
  • Esketamine nasal spray is FDA-approved for treatment-resistant depression. It is given only in a health care setting certified in an FDA safety program (REMS), where you are monitored for sedation and dissociation for two hours after each dose. It often works within a couple of hours, and most people keep taking an antidepressant pill (NIMH, FDA).
  • Electroconvulsive therapy (ECT) is FDA-cleared for severe depressive episodes in people 13 and older. It is used for severe treatment-resistant depression or when a fast response is needed — for example, if someone is suicidal or has stopped eating — and it usually starts working within the first week. It is done under anesthesia; side effects can include headache, muscle aches, confusion and memory loss, which usually improves in the days and weeks after treatment (NIMH).
  • Repetitive transcranial magnetic stimulation (rTMS) uses magnetic pulses aimed at a specific brain area, without anesthesia, in a clinic or office. The FDA first cleared it for depression in 2008, and in 2024 for adolescents 15 and older as an add-on treatment. It is generally safe and well tolerated, with mild side effects such as scalp discomfort or headache, though it does not match the effect of ECT (NIMH).
  • Vagus nerve stimulation, an implanted device, has been FDA-approved for depression since 2005 under certain conditions (NIMH).

5. Light therapy for seasonal depression

Light therapy — sitting in front of a very bright light box, usually in the morning, from fall to spring — has been a mainstay for winter-pattern SAD since the 1980s. The box filters out UV light, but people with certain eye diseases or on medicines that increase sensitivity to light may need medical supervision or another option. In a direct comparison, CBT adapted for SAD worked as well as light therapy, and its benefits seemed to last longer. The FDA has also approved an extended-release form of the antidepressant bupropion, which for many people can prevent seasonal episodes from coming back (NIMH). Ask your provider which approach and timing suit you.

6. Collaborative care in primary care

Depression can be treated in primary care. In the collaborative care model, a trained primary care provider works with a behavioral health care manager, supported by a psychiatric consultant who regularly reviews patients who aren’t improving as expected (AIMS Center, University of Washington). A Cochrane review of 79 trials found collaborative care improved depression more than usual care in the short, medium and long term, though not in the very long term (Cochrane review, 2012).

7. Staying well

For people who recovered with an antidepressant and are at higher risk of relapse, guidance from England’s NICE suggests considering staying on the antidepressant, a course of group CBT or mindfulness-based cognitive therapy (MBCT), or both (NICE, 2022). Seek help quickly if symptoms come back (MedlinePlus).

What it costs

  • Therapy without insurance: the nonprofit Open Path Collective puts typical U.S. market rates at about $80–$200 a session. Its network offers sliding-scale sessions of $40–$70 after a one-time $65 membership fee, for people who lack insurance or adequate mental health coverage and can’t afford market rates (Open Path Collective).
  • Insurance and parity: all Health Insurance Marketplace plans cover mental health care, including psychotherapy and counseling, as an essential health benefit, and can’t deny coverage or charge more for a pre-existing mental health condition (HealthCare.gov). Under the federal parity law, copays, deductibles, visit limits and prior-authorization rules for mental health care must be comparable to those for medical care (U.S. Department of Labor).
  • Medicare: one depression screening a year in primary care at no cost if your provider accepts assignment; Part B also covers individual and group therapy, telehealth and safety planning for people at risk of suicide, with 20% coinsurance after the deductible (Medicare.gov).
  • Medicaid is the single largest payer for mental health services in the U.S. (Medicaid.gov).
  • Low-cost and free help: some community mental health centers charge based on ability to pay (NIA); your state or county health department’s website lists local services; many employers offer a free, confidential Employee Assistance Program; and SAMHSA runs FindTreatment.gov, an online locator for mental health services (NIMH). The 988 Lifeline is free (988 Lifeline).
  • Prescription medicines, esketamine, TMS and ECT: MBHA cost estimate being researched.

How well it works — what to expect

Most people with depression benefit from treatment, and you should gradually start to feel better once it begins — go easy on yourself in the meantime (NIMH). It’s common to try more than one treatment before finding one that works, so tell your provider if your plan isn’t helping (NIA). With time and treatment, depression can lift (NIMH).

Find a medical doctor in our directory

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Chiropractic

Chiropractic care has no role in treating depression. We searched PubMed for studies of chiropractic or spinal manipulation for depression and found only single case reports, an animal study and surveys — no clinical trials. The NIH’s complementary health center advises against using any complementary approach to replace conventional care or to put off seeing a provider about depression (NCCIH).

If you also have back or neck pain

Long-term pain and depression often travel together, and each can make the other worse (NIMH). It’s fine to get care for ordinary back or neck pain — see our Back Problems guide — but tell your primary care provider about your mood as well, so depression gets treated in its own right.

Find a chiropractor in our directory

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Acupuncture

Acupuncture is sometimes tried for depression. The research suggests it may help a little, but the studies are mostly low quality, so it should be used alongside — never instead of — proven treatment.

What the research says

  • A 2018 Cochrane review of 64 studies (7,104 people) found low-certainty evidence that acupuncture may moderately reduce depression compared with no treatment or usual care, and a small reduction compared with sham (“placebo”) acupuncture. Whether it is better than medicine, adds to medicine, or compares with psychological therapy was uncertain because the evidence was of very low or low quality. Most studies were at high risk of bias, and few reported side effects well, so its risks in these trials are also unclear (Cochrane review, 2018).
  • NCCIH summarizes the evidence as suggesting a modest reduction in symptoms, mainly compared with no treatment or a control. A 2019 review suggested acupuncture may be a suitable add-on to usual care and antidepressants, but most of its trials were at high risk of bias (NCCIH clinical digest).

In short: acupuncture may ease depressive symptoms for some people, but the evidence is weak, and it hasn’t been shown to work as well as therapy or medicine.

Safety

Relatively few complications have been reported. Problems have come from non-sterile needles and poor technique; the FDA requires acupuncture needles to be sterile and single-use, and most states license acupuncturists (NCCIH). Choose a licensed practitioner and let your prescriber or therapist know.

What it costs

Private sessions run about $125–$230 for a first visit and $90–$185 for follow-ups; community clinics with shared rooms charge about $50–$90 (The Pricer). Check whether your plan covers acupuncture before counting on coverage.

Find an acupuncturist in our directory

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Herbal medicine

The FDA has not approved any natural product for treating depression. Research findings are inconsistent, and some products carry real risks, including interactions with prescription medicines — so talk with a provider before using any supplement (NIMH). Unlike drugs, dietary supplements are not approved by the FDA before they are sold (NCCIH). Don’t use a supplement to replace treatment or to put off seeing a provider about depression (NCCIH).

St. John’s wort

Results are mixed. A 2008 review of 29 studies suggested it may work better than placebo and about as well as standard antidepressants for mild-to-moderate major depression, with fewer side effects; but U.S. trials found it no better than placebo for moderate major depression (2002) or minor depression (2011) (NCCIH). NCCIH says it isn’t consistently effective for depression (NCCIH).

Serious interactions. St. John’s wort can interact in dangerous, sometimes life-threatening ways with many medicines (NCCIH). It can weaken antidepressants, birth control pills, the blood thinner warfarin, the heart medicine digoxin, some HIV and cancer medicines and others. Combined with certain antidepressants it can cause a potentially life-threatening rise in serotonin, with symptoms such as agitation, fast heartbeat, high blood pressure and a high body temperature. It may also worsen anxiety, and there are case reports of worsening psychotic symptoms in people with bipolar disorder or schizophrenia (NCCIH). Never combine it with a prescribed antidepressant, and don’t take it without your prescriber’s advice.

Saffron

Saffron has been tested in a number of mostly small trials. A 2019 review of 23 studies found large effects on depressive symptoms compared with placebo, but also signs of publication bias and little regional diversity (Marx et al., 2019). A 2026 review of 34 trials found saffron lowered self-reported depression scores but not clinician-rated scores, and called for higher-quality trials (Mahmoudi et al., 2026). A 2022 international clinician taskforce listed saffron among plant products with supportive evidence for depression, recommending such products mainly as add-ons within standard medical care (WFSBP and CANMAT taskforce, 2022).

SAMe

SAMe (S-adenosyl-L-methionine) is a dietary supplement; the evidence that it helps depression isn’t conclusive, and long-term safety information is limited (NCCIH). Many studies were short, small or used injected rather than oral SAMe. People with bipolar disorder should not take it except under medical supervision because it may worsen mania, and it may interact with antidepressants and other products that raise serotonin (NCCIH).

Omega-3 fatty acids (fish oil)

It’s uncertain whether omega-3 supplements help depression. A 2021 review of 35 studies found any effect may be too small to be meaningful, based on low- or very-low-quality evidence. Some reviews suggest that if omega-3s help, EPA may be more useful than DHA, and that they may work best added to an antidepressant rather than in place of it (NCCIH). Side effects are usually mild, such as an unpleasant taste, bad breath, headache, heartburn, nausea or diarrhea (NCCIH). There is some concern that omega-3s may extend bleeding time; the risk appears minimal, but check with your provider if you take medicines that affect clotting (NCCIH clinical digest).

Vitamin D

Some people report that vitamin D helped their depression, but findings are inconsistent (NIMH). For winter-pattern SAD, studies have been mixed, and vitamin D can interact with some medicines (NIMH).

Before you try any herb or supplement, talk with your prescriber or pharmacist, especially if you take an antidepressant or other medicines, are pregnant or breastfeeding, or are buying for a child (NIMH, NCCIH). We don’t list doses here.

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Massage therapy

Many people find massage relaxing and comforting, and it is low-risk. As a treatment for depression, though, the evidence is limited: it may ease symptoms for some people, but it is a complement to care, not a replacement for it.

What the research says

  • A 2010 analysis of 17 small trials (786 people) found massage was linked to fewer depressive symptoms, though the authors called for more standardized massage methods and rating scales in future studies (Hou et al., 2010).
  • A stricter 2008 review that looked only at trials of classic Swedish massage in people selected for depression found just four trials and too little evidence to support it as a treatment (Coelho et al., 2008).
  • In specific groups, massage continued for at least 5 weeks improved depression in people with fibromyalgia, and small studies suggest it may help depression in people with HIV (NCCIH).

Safety

The risk of harm appears to be low. Rare serious problems such as a blood clot, nerve injury or broken bone have occurred, sometimes with vigorous deep-tissue massage or in frail older adults. Forty-five states and the District of Columbia license or certify massage therapists. Don’t use massage to put off seeing a provider (NCCIH).

What it costs

About $50–$90 for 45–60 minutes at gyms, clinics and spas, $60–$120 with an independent therapist, and $30–$40 an hour at massage schools (CostHelper). Ask your plan whether it covers any massage.

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MBHA Wellness Coach

An MBHA Wellness Coach can help you build the everyday habits that support recovery, and help you get connected to care. These steps can lift mood and make treatment work better, but they don’t replace therapy or medicine for depression (NIA).

Start small: do one thing

Depression drains energy and interest. NIMH suggests trying things you used to enjoy, even if you don’t feel like it, and doing what you can as you can — deciding what must get done and what can wait (NIMH). This is the idea behind behavioral activation: scheduling pleasant, engaging activities to counter the loss of interest (NIMH). A coach can help you pick one small, doable step a day and notice how it affects your mood.

Move your body

Regular physical activity can lower the risk of depression and help you sleep better (CDC), and just 30 minutes a day of walking can boost mood (NIMH). For people who already have depression, a large body of research supports exercise as part of treatment — see “Exercise & mind-body practices” below.

Sleep and routine

Try to keep a regular bedtime and wake-up time and eat regular, healthy meals (NIMH). For older adults, NIA suggests seven to nine hours of sleep a night (NIA). During darker months, ask your provider whether light therapy is right for you (NIMH).

Alcohol and drugs

Avoid alcohol, nicotine and drugs, including medicines not prescribed for you (NIMH). Depression and alcohol use disorder often occur together and can make each other worse; treating both gives the best chance of recovery (NIAAA). A coach can help you track how drinking affects your mood.

Stay connected

Talk to people you trust about how you’re feeling, and put off major life decisions until you feel better (NIMH). Loneliness and social isolation are linked to a higher risk of depression, so staying in touch with friends and family matters (NIA).

  • Support groups: the Depression and Bipolar Support Alliance (DBSA) runs in-person and online peer support groups for people living with depression, and offers resources for family and friends (DBSA). Its local groups are peer-run and are not group therapy (DBSA).
  • New and expecting parents: Postpartum Support International and the National Maternal Mental Health Hotline, 1-833-852-6262 (NIMH).

Supporting a loved one

Help them see a health care provider, and offer support, understanding, patience and encouragement. Invite them for walks and outings, help them stick to their treatment plan, make sure they can get to appointments, and remind them that with time and treatment depression can lift (NIMH). Don’t be afraid to ask whether they are thinking about suicide — asking won’t make them more likely to act on it (NIA). After a new baby, practical help with appointments, the baby and the home makes a real difference (NIMH).

Finding a therapist and making a plan

  • Start with your primary care provider, who can screen you and refer you to a mental health professional; your insurer can tell you which local providers are covered (NIMH).
  • Make a written plan with your treatment team for what to do if symptoms return: your early warning signs (such as anxiety or poor sleep), stressful situations that have come before worsening, and what you will do if they happen again (NICE, 2022). Include 988 and 911 (988 Lifeline).

Another approach

Exercise & mind-body practices

Exercise and mind-body practices are among the best-studied self-care steps for depression. They work best as part of a treatment plan, and a coach or class can make them easier to start and keep up.

Exercise

  • A 2026 Cochrane review of 73 trials found exercise may moderately reduce depressive symptoms compared with no treatment or a control (low-certainty evidence), with a smaller effect in the best-designed trials. In the few trials that compared them directly, exercise worked about as well as psychological therapy or antidepressants. Side effects were uncommon (Cochrane review, 2026).
  • A 2024 analysis of 218 trials (14,170 people with depression) found moderate benefits from walking or jogging, yoga, strength training, mixed aerobic exercise and tai chi or qigong, with larger effects at higher intensity. Strength training and yoga were the easiest for people to stick with. Confidence in the findings was low, because few trials were at low risk of bias (Noetel et al., 2024).
  • Any regular activity — walking, swimming, dancing, gardening — can help your sense of well-being, and the benefits may be greater outdoors (NICE, 2022). Adults who aren’t active can work up gradually toward 150 minutes a week of moderate-intensity activity (CDC). Check with your provider before starting if you have other health conditions.

Mindfulness and mindfulness-based cognitive therapy (MBCT)

  • MBCT combines mindfulness practices with parts of cognitive behavioral therapy (NCCIH). In a 2016 analysis of 9 trials (1,258 people) with recurrent depression, people who took MBCT were less likely to relapse over about 60 weeks than those who didn’t (Kuyken et al., 2016), and NICE lists it as a relapse-prevention option (NICE, 2022).
  • A 2018 analysis of more than 12,000 people with diagnosed anxiety or depression found mindfulness-based approaches were better than no treatment and worked about as well as established treatments (NCCIH).
  • A small share of people have unpleasant effects from meditation, most often anxiety or low mood (NCCIH). Tell your therapist if a practice makes you feel worse.

Yoga and tai chi

  • Yoga can be a helpful addition to treatment for depression. A 2020 review of 7 studies of people with major depression found yoga may add small benefits when used along with other treatment (NCCIH). Yoga is generally safe with a qualified instructor; sprains and strains are the most common injuries (NCCIH clinical digest).
  • Tai chi had a small positive effect on depressive symptoms in older adults with chronic conditions, in a review of low-quality evidence. Tai chi appears to be safe (NCCIH).

Member stories

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This page is for education only and is not medical advice. Costs are typical U.S. ranges and estimates; yours will depend on your provider, location and insurance. Talk with your doctor before starting, stopping or combining any treatment. In an emergency, call 911. See our disclaimer.

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