Can depression be treated without medication?

Mild to moderate depression can be treated effectively without medication in many cases:

CBT (Cognitive Behavioral Therapy): in mild to moderate depression, it has effectiveness comparable to antidepressants in controlled studies. And the skills learned keep protecting the person after therapy ends, unlike medication.

Regular exercise: meta-analyses show effectiveness comparable to antidepressants in mild to moderate depression. 3-5 times a week, 30-45 minutes of aerobic activity. Hard to start when depressed, but it works to begin with very little.

Behavioral activation: one of the core principles of CBT for depression. Engaging in enjoyable or meaningful activities even without feeling like it, breaking the cycle of inactivity that deepens depression.

Sleep: sleep deprivation is an important factor that maintains depression. Sleep hygiene interventions have a measurable impact on mood.

Support networks: social isolation amplifies depression. Maintaining social connections, even when it is hard, has a protective effect.

When medication is recommended: in moderate to severe depression, combining psychotherapy and medication is more effective than either alone. In severe episodes (with thoughts of death, severe functional impairment), medication is essential.