Guide To What Works For Depression 2nd Edn

A guide to what works for depression
Anthony Jorm, Nick Allen, Amy Morgan, Siobhan Ryan, Rosemary Purcell
www.beyondblue.org.au 1300 22 4636

Contents
What is depression? 2
Medical interventions
What causes depression? 3
Are there different types of depression? 4 Anti-anxiety drugs 27
Who can assist? 6 Anti-convulsant drugs 28
How to use this booklet 9 Antidepressant medications 29
A summary of what works for depression 11 Anti-glucocorticoid (AGC) drugs 31
Antipsychotic drugs 31
Psychological interventions Electroconvulsive therapy (ECT) 32
Lithium 33
Acceptance and commitment therapy (ACT) 15
Oestrogen 34
Animal assisted therapy 16
Stimulant drugs 34
Art therapy 16
Testosterone 35
Behaviour therapy / Behavioural activation 17
Transcranial magnetic stimulation (TMS) 36
Cognitive behaviour therapy (CBT) 17
Vagus nerve stimulation (VNS) 36
Computer or internet treatments
(professionally guided) 18
Complementary and lifestyle interventions
Dance and movement therapy (DMT) 18
Eye movement desensitisation 5-hydroxy-L-tryptophan (5-HTP) 37
and reprocessing (EMDR) 19 Acupuncture 38
Family therapy 19 Alcohol avoidance 38
Hypnosis (Hypnotherapy) 20 Aromatherapy 39
Interpersonal therapy (IPT) 21 Autogenic training 40
Mindfulness based cognitive therapy (MBCT) 21 Ayurveda 40
Music therapy 22 Bach Flower Remedies 41
Narrative therapy 22 Bibliotherapy 41
Neurolinguistic programming (NLP) 23 Borage 42
Problem solving therapy (PST) 23 Caffeine consumption or avoidance 42
Psychodynamic psychotherapy 24 Carbohydrate-rich, protein-poor meal 43
Psychoeducation 25 Carnitine / Acetyl-l-carnitine 44
Relationship therapy 25 Chromium 44
Reminiscence therapy 26 Computer or internet treatments (self-guided) 45
Supportive therapy 26 Craniosacral therapy 46
Distraction 46
Dolphins (swimming with) 47
Exercise 47
Folate 48 Sugar avoidance 68
Ginkgo biloba 49 Tai chi 69
Glutamine 49 Traditional Chinese herbal medicine 69
Homeopathy 50 Tyrosine 70
Humour/ humour therapy 50 Vitamin B6 71
Hydrotherapy 51 Vitamin B12 71
Inositol 51 Vitamin D 72
Kampo 52 Yoga 72
Lavender 52 Young tissue extract 73
LeShan distance healing 53 Zinc 73
Light therapy 53
Interventions that are not routinely available
Magnesium 54
Marijuana 55 Ketamine 74
Massage 55 Melatonin 75
Meditation 56 Negative air ionisation 76
Music 56
Nature-assisted therapy 57 Other forms of self-help not tested in people with depression
Omega-3 fatty acids (fish oil) 58
Chocolate 77
Painkillers 59
Drinking alcohol 78
Pets 59
Quitting smoking 78
Phenylalanine 60
Prayer 60 Interventions reviewed but where no evidence was found 79
Qigong 61
Recreational dancing 62 References 81
Reiki 62
Relaxation training 63 ISBN: 978-0-646-51812-1
Rhodiola rosea (golden root) 63 Copyright: Beyond Blue Ltd, Jorm, Allen, Morgan, Ryan, Purcell.
Saffron 64 Suggested citation: Jorm AF, Allen NB, Morgan AJ, Ryan S, Purcell R. A guide
to what works for depression; 2nd Edition.beyondblue: Melbourne, 2013.
SAMe (s-adenosylmethionine) 64 About the Authors
Schisandra 65 The authors of this guide are researchers at the Melbourne School of Population
and Global Health, the Centre for Youth Mental Health and the Melbourne School
Selenium 65 of Psychological Sciences, The University of Melbourne, Victoria.
Sleep deprivation 66 Acknowledgments
Smoking cigarettes 67 The authors wish to thank the focus group members who provided
valuable feedback on revising this booklet, including the rating system
St John’s wort 67 used throughout.
What is depression?
While we all feel sad, moody or low from time to time, some Feelings
people experience these feelings intensely, for long periods • overwhelmed
of time (weeks, months or even years) and sometimes • guilty
without any apparent reason. Depression is more than just
• irritable
a low mood – it’s a serious illness that has an impact on
both physical and mental health. • frustrated
• lacking in confidence
Depression affects how people feel about themselves. They may
lose interest in work, hobbies and doing things they normally • unhappy
enjoy. They may lack energy, have difficulty sleeping or sleep • indecisive
more than usual. Some people feel irritable and some find it
• disappointed
hard to concentrate. Depression makes life more difficult to
manage from day to day. • miserable
A person may be depressed if, for more than two weeks, he or • sad
she has felt sad, down or miserable most of the time or has lost
Thoughts
interest or pleasure in usual activities, and has also experienced
several of the signs and symptoms across at least three of the • ‘I’m a failure.’
categories below. • ‘It’s my fault.’
It’s important to note that everyone experiences some of • ‘Nothing good ever happens to me.’
these symptoms from time to time and it may not necessarily
• ‘I’m worthless.’
mean a person is depressed. Equally, not every person who is
experiencing depression will have all of these symptoms. • ‘Life’s not worth living.’
• ‘People would be better off without me.’
Behaviour
• not going out anymore Physical
• not getting things done at work/school • tired all the time
• withdrawing from close family and friends • sick and run down
• relying on alcohol and sedatives • headaches and muscle pains
• not doing usual enjoyable activities • churning gut
• unable to concentrate • sleep problems

• loss or change of appetite
• significant weight loss or gain
2
What causes depression?
While the exact cause of depression isn’t known, a number • Drug and alcohol use – Drug and alcohol use can both lead
of things can be associated with its development. Generally, to and result from depression. Many people with depression
depression does not result from a single event, but from also have drug and alcohol problems. Over 500,000
Australians will experience depression and a substance use
a combination of recent events and other longer-term or
disorder at the same time, at some point in their lives.1
personal factors.
Changes in the brain
Life events What happens in the brain to cause depression is not fully
Research suggests that continuing difficulties – long-term understood. Evidence suggests it may be related to changes
unemployment, living in an abusive or uncaring relationship, in the levels or activity of certain chemicals – particularly
long-term isolation or loneliness, prolonged exposure to stress serotonin, norepinephrine and dopamine – which are the three
at work – are more likely to cause depression than recent main chemicals related to mood and motivation that carry
life stresses. However, recent events (such as losing a job) messages within the brain. Changes to stress hormone levels
or a combination of events can ‘trigger’ depression in people have also been found in people with depression. Research
who are already at risk because of past bad experiences or suggests that behaviour can affect brain chemistry – for
personal factors. example, long-term stress may cause changes in the brain that
can lead to depression. Changes in brain chemistry have been
Personal factors more commonly associated with severe depression rather than
• Family history – Depression can run in families and some mild or moderate depression.
people will be at an increased genetic risk. However, this Everyone is different and it’s often a combination of factors that
doesn’t mean that a person will automatically experience can contribute to a person developing depression. It’s important
depression if a parent or close relative has had the illness. to note that you can’t always identify the cause of depression or
Life circumstances and other personal factors are still likely change difficult circumstances. The most important thing is to
to have an important influence. recognise the signs and symptoms and seek help.
• Personality – Some people may be more at risk of
depression because of their personality, particularly if they
have a tendency to worry a lot, have low self-esteem, are For more information about symptoms of
perfectionists, are sensitive to personal criticism, or are depression, including a symptom checklist, visit
self-critical and negative. www.beyondblue.org.au
• Serious medical illness – Having a medical illness can
trigger depression in two ways. Serious illnesses can bring
about depression directly, or can contribute to depression
through associated stress and worry, especially if it involves
long-term management of the illness and/or chronic pain.
3
Are there different types of depression?
There are different types of depressive disorders. the period covered by pregnancy and the first year after the
Symptoms can range from relatively minor (but still baby’s birth.
disabling) through to very severe, so it is helpful to be aware The causes of depression at this time can be complex and
of the range of disorders and their specific symptoms. are often the result of a combination of factors. In the days
immediately following birth, many women experience the
Major depression ‘baby blues’ which is a common condition related to hormonal
Major depression is sometimes called major depressive changes, affecting up to 80 per cent of women.2 The ‘baby blues’,
disorder, clinical depression, unipolar depression or simply or general stress adjusting to pregnancy and/or a new baby,
depression. It involves low mood and/or loss of interest and are common experiences, but are different from depression.
pleasure in usual activities, as well as other symptoms such as Depression is longer lasting and can affect not only the mother,
those described earlier. The symptoms are experienced most but her relationship with her baby, the child’s development, the
days and last for at least two weeks. The symptoms interfere mother’s relationship with her partner and with other members
with all areas of a person’s life, including work and social of the family.
relationships. Depression can be described as mild, moderate Almost 10 per cent of women will experience depression during
or severe; melancholic or psychotic (see below). pregnancy. This increases to 16 per cent in the first three
months after having a baby.3
Melancholia
This is the term used to describe a severe form of depression Bipolar disorder
where many of the physical symptoms of depression are Bipolar disorder used to be known as ‘manic depression’
present. One of the major changes is that the person can be because the person experiences periods of depression and
observed to move more slowly. The person is also more likely to periods of mania, with periods of normal mood in between.
have a depressed mood that is characterised by complete loss
of pleasure in everything, or almost everything. Mania is like the opposite of depression and can vary in intensity
– symptoms include feeling great, having lots of energy,
Psychotic depression having racing thoughts and little need for sleep, talking fast,
Sometimes people with a depressive disorder can lose having difficulty focusing on tasks, and feeling frustrated and
touch with reality and experience psychosis. This can involve irritable. This is not just a fleeting experience. Sometimes the
hallucinations (seeing or hearing things that are not there) or person loses touch with reality and has episodes of psychosis.
delusions (false beliefs that are not shared by others), such as Experiencing psychosis involves hallucinations (seeing or
believing they are bad or evil, or that they are being watched or hearing something that is not there) or having delusions (e.g. the
followed. They can also be paranoid, feeling as though everyone person believing he or she has superpowers).
is against them or that they are the cause of illness or bad Bipolar disorder seems to be most closely linked to family
events occurring around them. history. Stress and conflict can trigger episodes for people with
this condition and it’s not uncommon for bipolar disorder to be
Antenatal and postnatal depression
misdiagnosed as depression, alcohol or drug abuse, attention
Women are at an increased risk of depression during pregnancy deficit hyperactivity disorder (ADHD) or schizophrenia.
(known as the antenatal or prenatal period) and in the year
following childbirth (known as the postnatal period). You Diagnosis depends on the person having had an episode of
may also come across the term ‘perinatal’, which describes mania and, unless observed, this can be hard to pick. It is
4
not uncommon for people to go for years before receiving countries with shorter days and longer periods of darkness,
an accurate diagnosis of bipolar disorder. It can be helpful such as in the cold climate areas of the Northern Hemisphere.
for the person to make it clear to the doctor or treating
health professional that he or she is experiencing highs and Depression is common, but often untreated
lows. Bipolar disorder affects approximately 2 per cent of In any one year, around one million Australian adults have
the population.1 Treatments for bipolar disorder are different depression. On average one in eight men and one in five women
and are not covered in this guide. will experience depression in their lifetime.1
Cyclothymic disorder A national survey of the mental health of Australians was

carried out in 2007. This survey asked people about a range of
Cyclothymic disorder is often described as a milder form of
symptoms of depression and other mental health problems. A
bipolar disorder. The person experiences chronic fluctuating
special computer program was used to make a diagnosis based
moods over at least two years, involving periods of hypomania
on the answers provided. Shown below are the percentages of
(a mild to moderate level of mania) and periods of depressive
people found to be affected.
symptoms, with very short periods (no more than two months)
of normality between. The duration of the symptoms are Percentage of Australians aged 16 years or over affected by
shorter, less severe and not as regular, and therefore don’t fit depressive disorders1
the criteria of bipolar disorder or major depression.
Type of disorder Percentage affected in Percentage
Dysthymic disorder
previous 12 months affected at any
The symptoms of dysthymia are similar to those of major time in their life
depression but are less severe. However, in the case of
dysthymia, symptoms last longer. A person has to have this Depressive
4.1% 11.6%
milder depression for more than two years to be diagnosed episode
with dysthymia.
Dysthymia 1.3% 1.9%
Seasonal affective disorder (SAD)
SAD is a mood disorder that has a seasonal pattern. The Bipolar disorder 1.8% 2.9%
cause of the disorder is unclear; however it is thought to be
related to the variation in light exposure in different seasons.
Any depressive
It’s characterised by mood disturbances (either periods disorder
6.2% 15.0%
of depression or mania) that begin and end in a particular
season. Depression which starts in winter and subsides when Although these disorders are common, many people affected
the season ends is the most common. It’s usually diagnosed by them do not get treatment. In the national survey, more than
after the person has had the same symptoms during winter half of those who had a depressive disorder in the previous
for a couple of years. People with seasonal affective disorder 12 months did not receive any professional help.
depression are more likely to experience lack of energy, sleep
too much, overeat, gain weight and crave for carbohydrates.
SAD is very rare in Australia and more likely to be found in
5
Who can assist?
Different health professionals (such as GPs, psychologists Psychologists

and psychiatrists) offer different types of services and Psychologists are health professionals who provide
treatments for depression. Below is a guide to the range psychological therapies such as cognitive behaviour therapy
of practitioners available and what kind of treatment (CBT) and interpersonal therapy (IPT). Clinical psychologists
they provide. specialise in the assessment, diagnosis and treatment of mental
health conditions. Psychologists and clinical psychologists are
General Practitioners (GPs) not doctors and cannot prescribe medication in Australia.
GPs are the best starting point for someone seeking It is not necessary to have a referral from a GP or psychiatrist
professional help. A good GP can: to see a psychologist. However, a Mental Health Treatment Plan
from a GP is needed to claim rebates through Medicare. If you
• make a diagnosis have private health insurance and extras cover, you may be able
• check for any physical health problem or medication that may to claim part of a psychologist’s fee. Contact your health fund
be contributing to the depression to check.
• discuss available treatments
Psychiatrists
• work with the person to draw up a Mental Health Psychiatrists are doctors who have undergone further training
Treatment Plan so he or she can get a Medicare rebate for to specialise in mental health. They can make medical and
psychological treatment psychiatric assessments, conduct medical tests, provide
• provide brief counselling or, in some cases, talking therapy therapy and prescribe medication. Psychiatrists often use
psychological treatments such as cognitive behaviour therapy
• prescribe medication
(CBT), interpersonal therapy (IPT) and/or medication. If the
• refer a person to a mental health specialist such as a depression is severe and hospital admission is required, a
psychologist or psychiatrist. psychiatrist will be in charge of the person’s treatment.
Before consulting a GP about depression, it’s important to ask A referral from a GP is needed to see a psychiatrist. Rebates
the receptionist to book a longer or double appointment, so can also be claimed through Medicare.
there is plenty of time to discuss the situation without feeling
rushed. It is also a good idea to raise the issue of depression The doctor may suggest the person sees a psychiatrist if:
early in the consultation as some GPs are better at dealing • the depression is severe
with mental health conditions than others. The GP will discuss
various treatment options and take the person’s treatment • the depression lasts for a long time, or comes back
preferences into account. • the depression is associated with a high risk of self-harm
It is recommended that people consult their regular GP or • the depression has failed to respond to treatment
another GP in the same clinic, as medical information is shared • the doctor feels that he or she doesn’t have the appropriate
within a practice. For those without a regular GP or clinic, skills required to treat the person effectively.
there is a list of GPs with expertise in treating common mental
health conditions available on the beyondblue website or by
calling 1300 22 4636.
6
Mental health nurse practitioners screening, assessment, referrals, transport to and attendance
Mental health nurse practitioners are specially trained to at specialist appointments, education, improving access to
care for people with mental health conditions. They work with mainstream services, advocacy, counselling, support for family
psychiatrists and GPs to review the state of a person’s mental and acute distress response.
health and monitor their medication. They also provide people
with information about mental health conditions and treatment. The cost of getting treatment for depression from a health
Some have training in psychological therapies. For a referral professional varies. However, in the same way that people can
to a mental health nurse practitioner who works in a general get a Medicare rebate when they see a doctor, they can also
practice, ask your GP. get part or all of the consultation fee subsidised when they see
a mental health professional for treatment of depression. It’s
Social workers in mental health a good idea to find out the cost of the service and the available
Social workers in mental health can support people with rebate before making an appointment. The receptionist should
depression and anxiety by helping them find ways of effectively be able to provide this information.
managing the situations that trigger these conditions. These
may include family issues, financial problems, work stress
and living arrangements. Mental health social workers can Counsellors
also provide focused psychological self‑help strategies, which Counsellors can work in a variety of settings, including youth
include relaxation training and skills training (e.g. problem services, private practices, community health centres, schools
solving and stress management). and universities. A counsellor can talk through different
problems a person may be experiencing and look for possible
Occupational therapists in mental health solutions. This may include providing referral options to trained
Occupational therapists in mental health help people who have mental health professionals in the local community.
difficulty functioning because of a mental health condition to While there are many qualified counsellors who work across
participate in normal, everyday activities. They can also provide different settings, some counsellors are less qualified than
focused psychological self-help strategies. others and may not be registered. Unfortunately, anyone
Medicare rebates are also available for individual or group can call themselves a ‘counsellor’, even if they don’t have
sessions with social workers and occupational therapists in training or experience. For this reason, it is important to ask
mental health. for information about the counsellor’s qualifications and
whether they are registered with a state board or a professional
Aboriginal and Torres Strait Islander mental society. A good counsellor will be happy to provide you with
health workers this information.
Aboriginal and Torres Strait Islander mental health workers
are health workers who understand the mental health issues of
Indigenous people and what is needed to provide culturally-safe
and accessible services. Some workers may have undertaken
training in mental health and psychological therapies. Support
provided by Aboriginal and Torres Strait Islander mental health
workers might include, but not be limited to, case management,
7
Complementary health practitioners How family and friends can help
There are many alternative and complementary treatment Family members and friends play an important role in a
approaches for depression. However, many of these services person’s recovery. They can offer support, understanding
are not covered by Medicare. Some services may be covered and help, and can assist the person to get appropriate
by private health insurance. If you don’t have private health professional help.
insurance, you may have to pay for these treatments. When
When someone you care about is experiencing depression, it
seeking a complementary treatment, it is best to check whether
can be hard to know what the right thing is to do. Sometimes,
the practitioner is registered by a state Registration Board
it can be overwhelming and cause worry and stress. It is very
or a professional society. It is a good idea to make sure the
important that you take the time to look after yourself and
practitioner uses treatments which are supported by evidence
monitor your own feelings if you’re supporting a friend or family
that shows they are effective.
member with depression.
Do you live in a rural or remote area? Information about depression and practical advice on
People living in rural and remote communities may find it how to help someone you are worried about is available at
difficult to access the mental health professionals listed here. www.beyondblue.org.au. The ‘Guide for carers’ booklet
If a General Practitioner or other mental health professional is gives information on supporting and caring for a person with
not readily available, there are a number of help and information depression. beyondblue also has a range of helpful resources,
lines that may be able to assist and provide information or including fact sheets, booklets, wallet cards and DVDs about
advice. For people with internet access, it may also be beneficial depression, available treatments and where to get help – go to
in some cases to try online e-therapies. Call the beyondblue www.beyondblue.org.au/resources
support service on 1300 22 4636 to find out more.
1
ustralian Bureau of Statistics (2008) 2007 National Survey of Mental Health
A
and Wellbeing: Summary of Results (4326.0). Canberra: ABS.
2
National Health and Medical Research Council (2000) Postnatal Depression: Not
Just the Baby Blues. Canberra: Commonwealth of Australia.
3
Perinatal Mental Health Consortium (2008) National Action Plan for Perinatal
Mental Health 2008–2010 Full Report. Melbourne: beyondblue.
4
Sotsky SM, Glass DR, Shea MT, Pilkonis PA, Collins JF, Elkin I, et al. Patient
predictors of response to psychotherapy and pharmacotherapy: findings in the
NIMH Treatment of Depression Collaborative Research Program. American
Journal of Psychiatry. 1991; 148:997-1008.
5
K rell HV, Leuchter AF, Morgan M, Cook IA, Abrams M. Subject expectations
of treatment effectiveness and outcome of treatment with an experimental
antidepressant. Journal of Clinical Psychiatry. 2004;65:1174-1179.
6
Priebe S, Gruyters T. The importance of the first three days: predictors
of treatment outcome in depressed in-patients. British Journal of Clinical
Psychology. 1995;34:229-236.
8
How to use this booklet
There are many different approaches to treating We have rated the evidence for the effectiveness of
depression. These include medical treatments (such each intervention covered in this booklet using a
as medications or medical procedures), psychological ‘thumbs up’ scale:
therapies (including ‘talking therapies’) and self-help
(such as complementary and alternative therapies or There are a lot of good quality studies
lifestyle approaches). showing that the approach works.
All of the approaches included in this booklet have been
There are a number of studies showing
investigated as possible ‘treatments’ for depression – see
that the intervention works, but the
‘How this booklet was developed’ over the page. However the
evidence is not as strong as for the
amount of evidence supporting the effectiveness of different
best approaches.
interventions can vary greatly. In addition, some of the
approaches listed are not available or used as treatments – for
There are at least two good studies
example, marijuana is an illicit drug that is not available as a
showing that the approach works.
treatment for depression, but is has been used in research
studies to see if it reduces depression.
The evidence shows that the
This booklet provides a summary of what the scientific evidence intervention does not work.
says about each approach. Even when an intervention is
shown to have some effect in research this does not mean it is
available, used in clinical practice, or will be recommended or There is not enough evidence to say
work equally well for every person. There is no substitute for whether or not the approach works.
the advice of a mental health practitioner, who can advise on the
best available treatment options. The intervention has potential risks,
mainly in terms of side-effects.
When a treatment is shown to work scientifically, this does

not mean it will work equally well for every person. While it
might work for the average person, some people will have
complications, side-effects or incompatibilities with their
lifestyle. The best strategy is to try an approach that works for
most people and that you are comfortable with.
If you do not recover quickly enough, or experience problems
with the treatment, then try another.
Another factor to consider is beliefs. A treatment is more likely
to work if a person believes in it and is willing to commit to it.4,5,6
Even the most effective treatments will not work if they are
used sometimes or half-heartedly. Some people have strong
9
beliefs about particular types of treatment. For example, some Within each of these areas, we review the scientific evidence
do not like taking medications in general, whereas others have for each intervention to determine whether or not they are
great faith in medical treatments. However strong beliefs in a supported as being effective.
particular approach may not be enough, especially if there is no
We recommend that people seek treatments that they believe
good evidence that the treatment works.
in and are also supported by evidence. Whatever treatments
This booklet provides a summary of what the scientific are used, they are best done under the supervision of a GP or
mental health professional. This is particularly important where
evidence says about different approaches that have been
more than one treatment is used. Often combining treatments
studied to see if they reduce depression. The reviews in
that work is the best approach. However, sometimes there can
this booklet are divided into the following sections: be side-effects from combinations, particularly prescribed or
complementary medications.
Psychological interventions
How this booklet was developed
These therapies can be provided by a range of health
Searching the literature
practitioners, but particularly psychologists and
clinical psychologists. To produce these reviews, the scientific literature was searched
systematically on the following online databases: the Cochrane
Library, PubMed, PsycINFO and Web of Science.
Evaluating the evidence
These interventions are generally provided by a by a Studies were excluded if they involved people who had not been
doctor (usually a GP or a psychiatrist). diagnosed as depressed or sought help. Where there was an
existing recent systematic review or meta-analysis, this was
Complementary and lifestyle interventions used as the basis for drawing conclusions. Where a systematic
review did not exist, individual studies were read and evaluated.
These approaches can be provided by a range of A study was considered adequate if it had an appropriate control
health practitioners, including complementary health group and participants were randomised.
practitioners. Some of them can be used as self-help. Writing the reviews
The reviews were written for an 8th grade reading level or less.
Interventions that are not routinely available Each review was written by one of the authors and checked
for readability and clarity by a second author. All authors
Approaches that are not currently available or used discussed and reached consensus on the ‘thumbs up’ rating for
as a treatment for depression, but have been used in each treatment
research studies.
10
A summary of what works for depression
Psychological interventions
Acceptance and commitment therapy (ACT)
Animal assisted therapy
Behaviour therapy / Behavioural activation
Cognitive behaviour therapy (CBT)
Computer or internet treatments (professionally guided)
Dance and movement therapy
Hypnosis (Hypnotherapy)
Interpersonal therapy (IPT)
Mindfulness based cognitive therapy (MBCT)
Music therapy
Problem solving therapy
Psychodynamic psychotherapy
11
Psychological interventions (continued)
Psychoeducation
Relationship therapy
Reminiscence therapy For older people
Supportive therapy
Antidepressant medication
For moderate to severe depression
Anti-psychotic drugs
For severe depression
For severe depression, combined with an antidepressant
Electroconvulsive therapy (ECT)

For severe depression that hasn’t responded to other treatment
Lithium
For long-term depression
Stimulant drugs
Transcranial magnetic stimulation (TMS)

For severe depression, or depression that hasn’t responded to other treatments
12
Alcohol avoidance
In people with a drinking problem
Bibliotherapy
With a professional
Carnitine / Acetyl-L-Carnitine
For dysthymia
Computer or internet treatments (self-guided)
Exercise
For adults
Folate
In combination with an antidepressant
Light therapy
For seasonal affective disorder
Non-seasonal depression in combination with an antidepressant
Massage
Omega-3 fatty acids

Containing mainly EPA
Relaxation training
Saffron
SAMe
13
Complementary and lifestyle interventions (continued)
Sleep deprivation
For short-term mood improvement
St John’s wort
For mild to moderate depression
Traditional Chinese herbal medicine

Free and Easy Wanderer Plus
Yoga
Zinc
In combination with an antidepressant
Interventions that are not routinely available
Ketamine
For severe depression that hasn’t responded to other treatment
Negative air ionisation
14
Psychological Acceptance and Evidence rating
interventions commitment therapy (ACT)
What is it? What is it?

lorem ipsum ACT is a type of cognitive behaviour therapy (CBT). However,
it is different from CBT because it does not teach people
how to change their thinking and behaviour. Rather, ACT
teaches them to ‘just notice’ and accept their thoughts
and feelings, especially unpleasant ones that they might
normally avoid. This is because ACT believes it is unhelpful
to try to control or change distressing thoughts or feelings
when depressed. In this way it is similar to mindfulness
based cognitive therapy (see page 21). ACT usually involves
individual meetings with a therapist.
How is it meant to work?

ACT is thought to work by helping people to stop avoiding
ACT is thought to work by helping people to stop avoiding
difficult experiences, especially by ‘over thinking’ these
experiences. Over thinking occurs when people focus on the
experiences. Over thinking occurs when people focus on the
‘verbal commentary’ in their mind rather than the experiences
themselves. ACT encourages people to accept their reactions
and to experience them without trying to change them. Once
people have done this, they are then encouraged to choose a
people have done this, they are then encouraged to choose a
way to respond to situations that is consistent with their values,
and to put those choices into action.
Does it work?
Does it work?
ACT has been tested in a number of well-designed studies,
but the evidence on whether it works or not is still emerging.
but the evidence on whether it works or not is still emerging.
A recent report of a range of studies using ACT concluded that
A recent report of a range of studies using ACT concluded that
there is still more research needed before it can be considered
there is still more research needed before it can be considered
to have the highest standards of evidence. Nevertheless, ACT is
to have the highest standards of evidence. Nevertheless, ACT is
a very promising new approach to treating depression.
a very promising new approach to treating depression.
Are there any risks? None are known.
Are there any risks?
ACT has been teste Recommendation
ACT is a promising new approach to psychological therapy for
Recommendation people who are depressed. Although more work is needed, it might
ACT is a promising new approach to psychological therapy for be worth trying for those who have not found more established
people who are depressed. treatments (like CBT, IPT or antidepressants) to be helpful.
15
Animal assisted therapy Evidence rating Art therapy Evidence rating

Animal assisted therapy is a group of treatments where Art therapy is a form of treatment that encourages people
animals are used by a trained mental health professional in to express their feelings using art materials, such as paints,
the therapy. Usually these are pets such as dogs and cats, chalk or pencils. In art therapy, the person works with a
but other animals like horses are also used. The interaction therapist, who combines other techniques with drawing,
between the person and the animal is a focus of the painting or other types of art work, and often focuses on the
treatment, and is thought to have benefits for the person’s emotional qualities of the different art materials.
mood and wellbeing.
How is it meant to work? Art therapy is based on the belief that the process of making
It has been claimed that interacting with animals has a work of art can be healing. Issues that come up during art
physiological benefits, both through increased levels of activity therapy are used to help the person to cope better with stress,
and the beneficial effects of being around animals. It is also work through traumatic experiences, improve his/her judgment,
believed that interacting with and caring for animals can have and have better relationships with family and friends.
psychological benefits by improving confidence and increasing a
sense of acceptance and empathy. Does it work?
Art therapy has not yet been evaluated properly in well-
Does it work? designed studies. There are reports only of treatments with a
Animal assisted therapy has been tested in a reasonable single person (case studies).
number of well-designed studies. One review pooled five of
these studies together, and found that, overall, animal assisted Are there any risks?
therapy did help people more than no treatment. Another study, None are known.
however, found that it improved anxiety but not depression.
Recommendation
Are there any risks? We do not yet know if art therapy works for depression.
None are known.
Recommendation
Animal assisted therapy appears to be helpful for depression.
However, some larger studies should be done so we can be
more confident of this.
16
Behaviour therapy / Evidence rating Cognitive behaviour therapy Evidence rating
Behavioural activation (CBT)

Behaviour therapy (BT), also called behavioural activation, In CBT, people work with a therapist to look at patterns of
is a major component of cognitive behaviour therapy (CBT, thinking (cognition) and acting (behaviour) that are making
see opposite). However, it is different from CBT because it them more likely to become depressed, or are keeping
focuses exclusively on increasing people’s levels of activity them from improving once they become depressed. Once
and pleasure in their life. Unlike CBT, it does not focus on these patterns are recognised, the person can make
changing people’s beliefs and attitudes. BT can be carried changes to replace them with ones that promote good
out with individuals or groups, and generally lasts eight to mood and better coping. CBT can be conducted one-on-one
16 weeks. with a therapist or in groups. Treatment length can vary, but
is usually four to 24 weekly sessions.
BT tries to help people who are depressed by teaching them How is it meant to work?
how to become more active. This often involves doing activities CBT is thought to work by helping people to recognise patterns in
that are rewarding, either because they are pleasant (e.g. their thinking and behaviour that make them more likely to become
spending time with good friends or engaged in hobbies) or give depressed. For example, very negative, self-focused, and self-
a sense of satisfaction. These are activities such as exercising, critical thinking is often linked with depression. In CBT, the person
performing a difficult work task or dealing with a long-standing works to change these patterns to use more realistic and problem
problem that, while not fun, gives one a feeling of a ‘job well solving thinking. As well, depression is often increased when a
done’. This helps to reverse patterns of avoidance, withdrawal person stops doing things he/she previously enjoyed. CBT helps the
and inactivity that make depression worse, replacing them with person to increase activities that give him/her pleasure or a sense
rewarding experiences that reduce depression. of achievement. This is the behavioural component of CBT.
Does it work? Does it work?

Because BT is such a large part of CBT, there have been CBT has been tested in more well-designed studies than any other
less studies looking at BT alone. However, a number of well- form of psychological therapy for depression. It is effective for a
designed studies have been carried out, and some reviews wide range of people, including children, adolescents, adults and
have pooled the findings from a number of these studies. older people. Some studies show that it might be useful especially
These studies showed that BT is effective for depression when combined with an antidepressant, but it can also be very
and that it works equally as well as CBT. Some studies have effective on its own. CBT might also be good at helping to prevent
even suggested that BT might be more effective than CBT for depression from returning once a person has recovered.
severe depression.
None are known.
Recommendation
Recommendation CBT is one of the most effective treatments available
BT is an effective treatment for depression. It might be for depression.
especially helpful for severe depression.
17
Computer or internet Evidence rating Dance and movement Evidence rating
treatments (professionally therapy (DMT)
guided)

Computer assisted therapies use computer technology to DMT combines expressive dancing with more usual
deliver treatments, usually via the internet. Sometimes psychological therapy approaches to depression, such as
these approaches are also supported by a therapist who discussion of a person’s life difficulties. Usually, a DMT
helps the person apply what they are learning to their session involves a warm-up and a period of expressive
life. The therapist communicates with the person doing dancing or movement. This is followed by discussion of the
the computer therapy over the phone, or by text, instant person’s feeling and thoughts about the experience and how
messaging or email. Just about all the computer assisted it relates to their life situation.
therapy programs are based on cognitive behaviour therapy
(CBT) (see previous page). How is it meant to work?
DMT is based on the idea that the body and mind interact. It is
How is it meant to work? thought that a change in the way people move will have an effect
The computer or web programs teach people the skills of CBT, on their patterns of feeling and thinking. It is also assumed that
which helps them to identify and change patterns of thinking dancing and movement may help to improve the relationship
and behaviour that might be keeping them from overcoming between the person and the therapist, and may help the person
their depression. Computer based learning is seen as a good to express feelings they are not aware of otherwise. Learning
way to make this treatment more widely available at low cost to to move in new ways may help people to discover new ways of
people than would be possible if everyone had to see a therapist expressing themselves and to solve problems.
face to face.
Does it work?
Does it work? DMT has been tested in a small number of studies with both
A number of studies have pooled findings and have found adolescents and adults. Results so far are encouraging, and
that computer assisted therapy can be effective in treating suggest that DMT is better than no treatment. However, we do
depression. Some of these studies have found that supported not know if it works as well as the most effective treatments for
computer assisted therapy (during which a therapist has regular depression. More good-quality studies are needed before we
contact with the person taking the course) is more effective than can say confidently that DMT is an effective treatment.
unsupported computer assisted therapy (see page 45).
None are known.
Recommendation
Recommendation DMT appears likely to be a helpful treatment for depression.
Computer assisted therapy is an effective way to deliver CBT However, it is probably best used together with established
for depression, especially when it is combined with some treatments, rather than on its own.
assistance from a therapist. There may be problems with high
rates of drop out (people not completing the program) and some
people do not find this type of therapy acceptable or easy to use.
18
Eye movement Evidence rating Family therapy Evidence rating
desensitisation and
reprocessing (EMDR)

EMDR is a form of treatment that aims to reduce symptoms Family therapy refers to several different treatment
associated with distressing memories and unresolved approaches that all treat family relationships as an
life experiences. It was primarily designed to treat post- important factor in mental health. Usually the whole
traumatic stress disorder (PTSD) but is occasionally also family (or at least a number of family members) will attend
applied to depression. During treatment with EMDR, the therapy sessions, rather than just the family member who
person is asked to recall disturbing memories while making is experiencing depression. The therapist tries to help the
particular types of eye movements that are thought to help family members change their patterns of communication,
in the processing of these memories. so that their relationships are more supportive and there
is less conflict. Family therapy approaches are most often
How is it meant to work? used when a child or adolescent is experiencing depression.
EMDR takes the view that distressing memories that are

poorly processed are a cause of many types of mental health How is it meant to work?
problems. It is believed that focusing on these distressing Family therapists take the view that, even if the problem is
memories, while making certain eye movements, helps the considered an ‘individual’ problem rather than a ‘family’ problem,
brain to process the memories properly, and this helps to involving the family in the solution will be the most helpful
reduce the distress they cause. approach. This is true especially when a child or adolescent is
depressed. This is based on the idea that relationships play a
Does it work? large role in affecting how we feel about ourselves. When family
Although EMDR has been tested carefully for treating PTSD, relationships are supportive and honest, this will often help to
there have been only a few poor-quality studies of EMDR for resolve problems and improve the mood of family members.
depression (generally only involving one person).
Does it work?
Are there any risks? Although there have been many studies that show that the family
None are known, although it is possible that focusing on environment has a strong influence on mental health, there have
traumatic memories without the support of a skilled therapist been few good-quality studies of family therapy for depression
could increase distress in some people. specifically. Some of these studies do not provide strong support
for its effectiveness, but one study with adolescents did find it was
Recommendation better than treatment as usual. However, some evidence suggests
We do not yet know if EMDR is effective for depression. that family therapy is less effective than cognitive behaviour therapy
for adolescents experiencing depression.

No major risks are known.
Recommendation
There is some promising evidence for treating adolescents, but
more studies are needed to determine if family therapy works
for depression.
19
Hypnosis (Hypnotherapy) Evidence rating
Hypnosis should be provided by a qualified mental health

professional who is trained in this technique. No major risks are known. However, hypnosis needs to be used
by a properly trained mental health professional. Otherwise, it
is possible that some people might become distressed by strong
What is it? feelings or mental images or they might become dependent on
Hypnosis involves a therapist helping the person to get into their therapist.
a hypnotic state. This is an altered state of mind where the
person can experience very vivid mental imagery. Time Recommendation
may seem to pass more slowly or more quickly than usual Hypnosis, especially the combination of hypnosis with cognitive
and people often notice things that are passing through behaviour therapy, might be effective for depression. However,
their mind that they might not otherwise notice. They might some larger studies should be done so we can be more
also find that they are able to ignore or forget about certain confident of this.
painful experiences, including physical pain.

Hypnosis is usually used along with another type of treatment,
such psychodynamic psychotherapy (see page 24) or cognitive
behaviour therapy (CBT) (see page 17). This means that there
are many different types of hypnosis treatments for depression.
However, all of the treatments use hypnosis to help the person
to make important changes, such as resolving emotional
conflicts, focusing on strengths, becoming more active, or
changing ways of thinking. It is believed that these changes are
easier to make when the person is in a hypnotic state.
Does it work?
There are very few well-designed studies that have tested
whether hypnosis works for depression. One good study
has shown that ‘cognitive hypnotherapy’ (a type of hypnosis
combined with CBT) was slightly more effective than CBT.
Another study pooled the findings from six studies and found
that hypnosis was better than no treatment, but many of the
studies were small or poorly designed.
20
Interpersonal therapy (IPT) Evidence rating Mindfulness based cognitive Evidence rating
therapy (MBCT)

IPT is a type of psychological therapy that focuses on Originally, MBCT was designed as an approach to preventing
problems in personal relationships, and on building skills the return or relapse of depression. More recently it has been
to deal with these problems. IPT is based on the idea that used to help people who are currently experiencing depression.
these interpersonal problems are a significant part of Generally, it is delivered in groups. It involves learning
the cause of depression. It is different from other types ‘mindfulness meditation’. This type of meditation teaches people
of therapy for depression because it focuses more on to focus on the present moment, just noticing whatever they are
personal relationships than what is going on in the person’s experiencing, including pleasant and unpleasant experiences,
mind (e.g. thoughts and feelings). Although treatment without trying to change them. At first, this approach is used to
length can vary, IPT for depression is conducted usually focus on physical sensations (like breathing), but later it is used
over four to 24 weekly sessions. to focus on feelings and thoughts.
How is it meant to work? How is it meant to work?

IPT is thought to work by helping people to recognise patterns in MBCT helps people to change their state of mind so that they can
their relationships with others that make them more vulnerable experience and be aware of what is happening at the present time.
to depression. In this treatment, the person and therapist focus It stops their mind wandering off into thoughts about the future or
on specific interpersonal problems, such as grief over lost the past, or trying to avoid unpleasant thoughts and feelings. This
relationships, different expectations in relationships between is thought to be helpful in preventing depression from returning
the person and others, giving up old roles to take on new ones, because it allows people to notice feelings of sadness and negative
and improving skills for dealing with other people. By helping thinking patterns early, before they have become fixed. Therefore, it
people to overcome these problems, IPT aims to help them helps the person to deal with these early warning signs better.
improve their mood.
Does it work?
Does it work? MBCT has now been tested in a large number of well-designed
IPT has been tested in a number of well-designed studies and studies. It has been found to help prevent the return of depression in
has been found to be effective for a range of people, including people who have previously been severely depressed. This is important
adolescents, adults and older people, as well as women because it is common for people who have experienced depression to
going through postnatal depression and people with HIV. find that it returns at some later time in their life. A number of good-
There has been an especially large number of studies on IPT quality studies have also been done looking at whether MBCT is helpful
with adolescents. for people who are currently depressed. A study that pooled results
from 36 studies found that MBCT helped to reduce depression.
None are known. Are there any risks?
None are known.
Recommendation
Recommendation
IPT is an effective treatment for depression.
MBCT appears to be very effective at preventing the return of depression
in people who have been depressed a number of times, and it also
appears to be effective in helping people who are currently depressed.
21
Music therapy Evidence rating Narrative therapy Evidence rating

In music therapy a therapist uses music to help someone Narrative therapy is an approach to psychological therapy that
dealing with depression to overcome his or her problems. focuses on how people think about themselves and their life
Music therapy is often combined with another approach to situations in terms of narratives, or stories. People come for
psychological therapy, such as behaviour therapy (see page psychological therapy either alone, with their partner, or with
17), psychodynamic psychotherapy (see page 24) or cognitive their families.
behaviour therapy (see page 17). Different approaches to
music therapy can include people either playing and making
up their own music, or just listening to music.
Narrative therapy proposes that human problems are caused
partly by the language we use to describe them. In particular,
How is it meant to work? people tell themselves stories about their difficulties and the
Listening to music is thought to help depressed people because life situations in which they occur. Some of these stories can
it directly causes physical and emotional changes. Sometimes increase depression, especially stories where the person sees
people are asked to perform another activity while listening himself or herself as powerless or unacceptable. Narrative
to music, such as relaxation, meditation, movement, drawing therapy helps people change these stories so that they are less
or reminiscing. Making one’s own music is thought to help likely to increase depression.
with depression by allowing the person to experience a good
relationship with the therapist through making music together, Does it work?
and to explore new ways of expressing oneself (similar to art Narrative therapy has not yet been evaluated properly in well-
therapy, see page 16). designed studies. There are only reports of treatments with a
single person (case studies).
Does it work?
Until recently, music therapy has only been tested in a small Are there any risks?
number of poor-quality studies. However, a couple of recent None are known.
good-quality studies have shown that it is effective. Reviews
of studies have pointed out that we need more good-quality Recommendation
studies before we can be really confident that music therapy We do not yet know if narrative therapy is effective
is effective. for depression.
None are known.
Recommendation
Recent evidence suggests that music therapy may be an
effective treatment for depression, but more good studies
are needed.
22
Neurolinguistic Evidence rating Problem solving therapy Evidence rating
programming (NLP) (PST)

NLP is an approach to psychological therapy that was PST is a type of psychological therapy where a person
developed in the 1970s based on observing people who meets with a therapist and is taught to identify his/her
were thought to be expert therapists. NLP assumes that problems clearly, think of different solutions for each
if we can understand the way these experts use language problem, choose the best solution, develop and carry out a
when they are counselling people, then others can be plan, and then see if this solves the problem.
effective therapists by using language in a similar way.
How is it meant to work? When people are dealing with depression, they often feel that
NLP emphasises changing the way we see ourselves and the their problems cannot be solved because they are too difficult
things that happen to us by changing the language we use. In or all encompassing. This will sometimes lead to people either
NLP, the therapist uses specific patterns of communication trying to ignore their problems, or resorting to unhelpful ways of
with the person, such as matching his/her preferred sensory trying to solve them. PST helps people to use standard problem
mode – vision, hearing or touch. These help to change the solving techniques to break out of this deadlock and discover
way people interpret their world. By changing the way people new effective ways of dealing with their problems.
interpret their world, NLP aims to reduce depression. Negative
and self-defeating perceptions are changed into ones that instil Does it work?
confidence and good moods. There has been a large number of good-quality studies on PST.
When the results from these studies are pooled, the findings
Does it work? seem to indicate that people benefit from PST, although there
Despite its scientific sounding name, and the fact that it has are many differences between the specific studies. More
been around for decades, NLP has not been evaluated properly research is needed to work out what causes these differences.
in well-designed studies. Only a few reports of treatments
with a single person (case studies) have been published. These Are there any risks?
reports are not enough to provide convincing evidence that it is None are known.
likely to work for most people. Also, some of the psychological
theories that underlie NLP have not been supported when they Recommendation
were tested in careful research. PST is an effective treatment for depression. It includes some
parts of the well-established cognitive behaviour therapy
Are there any risks? treatment for depression (see page 17).
None are known.
Recommendation
There is no convincing scientific evidence that NLP is effective
for depression.
23
Psychodynamic Evidence rating
psychotherapy

What is it?
No major risks are known. However, the long-term therapy
Psychodynamic psychotherapy focuses on discovering can be expensive and time consuming. It might be important
how the unconscious patterns in people’s minds (e.g. to consider whether a short-term treatment might be just
thoughts and feelings of which they are not aware) might as effective.
play a role in their problems. Short-term psychodynamic
psychotherapy usually takes less than a year (often Recommendation
about 20-30 weeks), while long-term psychodynamic Both short- and long-term types of psychodynamic
psychotherapy can take more than a year, sometimes psychotherapy are effective for depression. However, some
many years. Long-term psychodynamic psychotherapy larger studies should be done so we can be more confident
is sometimes called ‘psychoanalysis’. This can involve of this.
the person lying on a couch while the therapist listens
to him/her talk about whatever is going through his/
her mind. But more often, the person and therapist sit
and talk to each other in a similar way to other types of
psychological therapy.

In psychodynamic therapy the therapist uses the thoughts,
images and feelings that pass through the person’s mind, as
well as their relationship with the person, to discover patterns
that give clues about psychological conflicts of which the person
is not aware, especially issues that are related to experiences
early in life such as during childhood. By making the person
more aware of these ‘unconscious’ conflicts, he/she can deal
with them and resolve issues that can cause depressed moods.
Does it work?
There have been few good-quality studies of psychodynamic
psychotherapy for depression specifically. Reviews that have
pooled the results of studies on a range of mental health
problems have found that both short-term and long-term
psychodynamic therapy are better than no treatment and
are just as effective as other standard treatments, such as
cognitive behaviour therapy, for mental health problems in
general (including depression). However, more studies are
required before we can be confident about this conclusion for
depression specifically.
24
Psychoeducation Evidence rating Relationship therapy Evidence rating

Psychoeducation involves giving people information to help Relationship therapy focuses on helping a person who is
them understand what depression is, what its causes are, depressed by improving their relationship with their partner.
and what to expect during recovery. Psychoeducation can be Both members of the couple come for a series of psychological
delivered via leaflets, emails or websites, or by a therapist to therapy sessions over a period of eight to 24 weeks. A person
families, groups or individuals face-to-face. Psychoeducation does not have to be married to use this approach, but needs to
is less expensive and is delivered more easily than many other be in a long-term relationship.
psychological interventions.
How is it meant to work? Relationship therapy for depression has two main aims. The
By helping people to understand the problems they are dealing first is to reduce negative interactions between partners, such
with, and giving them realistic expectations about recovery, as arguments, criticisms and abuse. The second aim is to
psychoeducation helps people to play an active role in their own increase supportive ones, such as praise, empathy, forgiveness
recovery. Psychoeducation can also help people to be more and problem solving. It focuses on changing behaviour,
accepting of their problems, which sometimes helps them to assuming that if the couple’s behaviour changes in a positive
recover more quickly by reducing their feelings of anxiety or way, then their satisfaction with their relationship will improve,
hopelessness about their depression. as well as the mood of the partner who is depressed.

A study that pooled results from a range of other studies found There are a number of well-designed studies on relationship
that psychoeducation helps to reduce symptoms of depression, therapy. Relationship therapy is much better than no treatment,
and recommended it as a good starting treatment for those and is about as effective as well-established treatments. Some
whose depression is not too severe. Another good-quality study studies have shown that relationship therapy is most effective
found that giving psychoeducation to the families of people with for depression when the couple is having relationship problems.
depression helps to prevent depression from returning. This is true of many, but not all, couples where one person
is depressed.
None are known. Are there any risks?
None are known.
Recommendation
There is some evidence that psychoeducation may be a Recommendation
helpful first-line treatment for those whose depression is not Relationship therapy is effective for depression, which is
too severe. It is important to check-up on people receiving probably best used when there are relationship problems along
psychoeducation so that more active treatments can be used if with depression.
they are not improving or are getting worse.
25
Reminiscence Evidence rating Supportive therapy Evidence rating
therapy
For older
adults
For other
age groups What is it?
Supportive therapy aims to help a person to function better
by providing personal support. It is usually provided over
What is it? a long period, sometimes years. In general, the therapist
Reminiscence therapy has been used mainly with older does not ask the person to change, but acts as a support,
people with depression. It involves encouraging people to allowing the person to reflect on his/her life situation in a
remember and review memories of past events in their setting where he/she is accepted.
lives. Reminiscence therapy can be used in groups where
people are encouraged to share memories with others.
It can also be used in a more structured way, sometimes
called ‘life review’. This involves focusing on resolving Supportive therapists believe that for some people with long-
conflicts and regrets linked with past experiences. The term problems the most helpful approach is to provide them
person can take a new perspective or use strategies to cope with a reliable, accepting environment. This helps them cope
with thoughts about these events. with the challenges of day-to-day life and is useful especially
for dealing with long-term problems that are difficult to change.
The relationship of support and acceptance with the person’s
How is it meant to work? therapist is critical to helping them to cope better, even if they
Reminiscing might be particularly important during later life. cannot change many of the problems they are facing.
Scientists have proposed that how you feel about your own ‘life
story’ can strongly affect your wellbeing. Resolving conflicts and Does it work?
developing a feeling of gratitude for one’s life are thought to help There have been very few good-quality studies on the outcome
reduce feelings of despair. of supportive therapy, however a study that pooled the findings
from a number of studies did find that supportive therapy was
Does it work? effective for depression. However, it appears less effective than
Reminiscence therapy has been evaluated in a number of other treatments like cognitive behaviour therapy (CBT).
studies. Pooling data from 20 of these studies shows that
generally, reminiscence therapy is an effective treatment Are there any risks?
for older people who are depressed. It also might be a good None are known.
alternative to other types of psychological therapy. It has not
been evaluated in other age groups. Recommendation
Supportive therapy is an effective treatment for depression,
but it is likely that it does not work as well as the most helpful
None are known. treatments, like CBT.
Recommendation
Reminiscence therapy appears to be an effective approach to
treating depression in older people.
26
Medical Anti-anxiety drugs Evidence rating
interventions
Long-term use of anti-anxiety drugs can cause dependence

What is it?
or addiction. Common side-effects of these drugs can
lorem ipsum include sleepiness, dizziness, headache, and in some cases,
memory loss.
What is it?
Anti-anxiety drugs are used for severe anxiety. They may
also be known as ‘tranquilisers’. Because depression
and anxiety often occur together, anti-anxiety drugs
may also be used to treat depression. These drugs are
usually used together with antidepressants, rather than
on their own. The most common class of anti-anxiety
drugs are called benzodiazepines. Examples of these
How is it meant to work? drugs include diazepam (Valium), alprazolam (Xanax), and
ACT is thought to work by helping people to stop avoiding oxazepam (Serepax).
experiences. Over thinking occurs when people focus on the How is it meant to work?
Anti-anxiety drugs work on chemicals in the brain to affect the
central nervous system.
people have done this, they are then encouraged to choose a Does it work?
Studies comparing anti-anxiety drugs with placebos (dummy
pills) show mixed results depending on the type of drug. Some
Does it work? drugs, such as Xanax, seem effective in the short term, but
others, such as Valium, are no better than placebo.
but the evidence on whether it works or not is still emerging. Combining an antidepressant with an anti-anxiety drug
A recent report of a range of studies using ACT concluded that has also been researched. Studies show that combining an
there is still more research needed before it can be considered antidepressant with an anti-anxiety drug was better in the short
to have the highest standards of evidence. Nevertheless, ACT is term (up to four weeks) than an antidepressant alone. However
a very promising new approach to treating depression. in the longer term (six to 12 weeks) there was no difference
between the two treatments.
ACT has been teste
Recommendation
ACT is a promising new approach to psychological therapy for
people who are depressed. continued overleaf...
27
Anti-anxiety drugs (continued) Anti-convulsant drugs Evidence rating

Long-term use of anti-anxiety drugs can cause addiction, as Common side-effects include feeling dizzy, heavily
well as withdrawal symptoms when the medication is stopped. sedated/sleepy, nausea, tremor, weight gain, and the risk
There can also be a range of side-effects, including sleepiness, of developing a serious rash.
dizziness, headache, and in some cases, memory loss.
Recommendation What is it?

There is some evidence that anti-anxiety drugs may be Anti-convulsant (AC) drugs are used mainly in the treatment
useful as a short-term treatment for depression, but not all of epilepsy. However they are also used as a mood stabiliser,
drugs are effective. Combining an anti-anxiety drug with an which means that they help to reduce intense changes in mood.
antidepressant may also be helpful, but only in the short term. ACs have been used mainly in bipolar disorder, as well as major
Anti-anxiety drugs should be used only for a short time because depression that has not responded to other medications or
of the potential side-effects and risk of addiction. psychological therapies. These drugs can be used together
with another medication (e.g. an antidepressant) or on their
own. These drugs can only be prescribed by a doctor.

Anti-convulsant drugs work by reducing excessive activity
of neurons (nerve cells) in the fear circuits in the brain. It is
not known exactly how they work, but the effect is to calm
‘hyperactivity’ in the brain.
Does it work?
There have not been any studies comparing AC drugs to placebo
(dummy) pills in people with depression. A number of studies
have compared adding an AC or a placebo to antidepressant
medication. The results in these studies have been mixed, with
some showing no difference between the groups, some showing
a benefit for adding the AC drug, and one study showing a
benefit of the placebo rather than the AC. A limitation of this
research is that many studies included people with disorders
other than depression (e.g. bipolar disorder).
28
Anti-convulsant drugs (continued) Antidepressant medications Evidence rating
For moderate to
Are there any risks? severe depression
Common side-effects of ACs include the risk of developing a
serious rash, as well as feeling dizzy, heavily sedated (sleepy), Some antidepressants have been associated with
nausea, tremor (shakes) and weight gain. Different types of increased suicidal thinking in young people. All
ACs have different side-effects. Most side-effects diminish antidepressants have common side-effects, such as
over time. headache, nausea, feeling drowsy, or sexual problems.
Recommendation
There is no research yet as to whether ACs alone can be used to What is it?
treat depression. Based on the current research, it is not clear Antidepressants are drugs that are used to treat
whether combining an AC drug with an antidepressant is helpful depression. They can only be prescribed by a doctor.
for depression. There are many different types of antidepressants. The
group of drugs that are used the most are called selective
serotonin re-uptake inhibitors (SSRIs). Some examples
of SSRIs are sertraline (Zoloft), escitalopram (Lexapro),
citalopram (Cipramil), paroxetine (Aropax), fluoxetine
(Prozac) and fluvoxamine (Luvox). Some of the other types
of antidepressants are called tricyclic antidepressants,
serotonin norepinephrine reuptake inhibitors (SNRIs), and
monoamine oxidase inhibitors (MAOIs).

Different types of antidepressants work in slightly different
ways, but they all act on chemicals in the brain related to
emotions and motivation.
Does it work?
There is a considerable amount of research that has compared
antidepressants to placebos (dummy pills). This research shows
that antidepressants improve depression, especially when it is
of moderate or severe intensity. However, a review of studies
found that for people with mild (or minor) depression, generally
antidepressants were no better than the placebo. In this case,
psychological treatments may be more effective. Also, the
chance of people getting depression again is reduced if they
continue to take antidepressants.
continued overleaf...
29
Antidepressant medications (continued)
There has been a lot of debate about giving antidepressants to In making decisions about the use of medication in the antenatal
children and adolescents. Research shows that one of the SSRI and postnatal periods, consideration should be given to the
antidepressants may be effective in treating depression in this potential risks and benefits to the pregnant woman and fetus /
age group, although the effects are not as strong as those seen infant (if breast feeding) versus non-treatment.
in adults. The most effective drug in this age group is fluoxetine.
For everyone who begins taking an antidepressant, a doctor
It is important that if an adolescent or young person is taking
should check frequently to ascertain if they are improving and
antidepressants, a doctor should check his/her progress often.
whether there are side-effects or any sign of suicidal thinking.
There is insufficient evidence from studies specifically This is especially important in the first few weeks.
in the antenatal or postnatal populations regarding the
effectiveness of antidepressant medication. However there is Recommendation
limited evidence to suggest maintaining rather discontinuing There is strong evidence from a large number of studies that
antidepressant medication during pregnancy reduces relapse antidepressants are effective for treating moderate to severe
at this time. depression in adults.
Some antidepressants may improve depression more than
others. However, the difference between them is likely to be
small. Improvement does not happen right away, but can take
up to four to six weeks to occur.

All antidepressants have side-effects. Some have worse side-
effects than others. SSRIs appear to have fewer side-effects
than other types of antidepressants. Some common side-effects
of SSRIs are mild headache, nausea, drowsiness, and sexual
problems. Some of these last for only a short time.
In young people there has been a link between SSRIs and
suicidal thinking/behaviour in a small number of cases.
However, there may be a point at which the potential benefits
are judged to outweigh the risks. Young people starting on
an antidepressant should check in with their doctor regularly,
especially after beginning treatment, to make sure these
problems are not occurring.
30
Anti-glucocorticoid (AGC) Evidence rating Antipsychotic drugs Evidence rating
drugs

AGCs can cause a number of side-effects, including
rash, fatigue, constipation, appetite changes and
sleep problems.
For severe depression, combined
with an antidepressant
What is it?
AGCs are drugs that reduce the body’s production of Common side-effects include weight gain, dry mouth,
cortisol (the stress hormone). AGCs are prescribed by sexual problems and movement problems in the limbs
a doctor. and face.

What is it?
Some of the symptoms of depression, such as memory and
concentration problems, are thought to be caused by over- Antipsychotics are usually used to treat psychotic disorders,
activity of the body’s stress system. This can lead to too much such as schizophrenia. They have also been used for
cortisol. It is believed that drugs that target the stress system bipolar disorder and for severe depression that has not
might also help treat depression. responded to other treatments. They may be used alone or
with antidepressants. The antipsychotic medications that
Does it work? are usually used in treatment are referred to as ‘atypical
antipsychotics’ or ‘second-generation antipsychotics’.
A review of five studies involving adults with major depression
These are a newer class of medication than ‘traditional’ or
compared an AGC drug with a placebo (dummy pill). The
older antipsychotics.
treatments were given for up to six weeks. There was greater
improvement in depression in people who received an AGC
compared to the placebo group. In the largest study however, How is it meant to work?
antidepressant medications were also given along with the AGC. Different types of antipsychotics work in different ways, but they
all act on chemicals in the brain.
AGCs can cause a number of side-effects, including rash, Does it work?
fatigue, constipation, appetite changes and sleep problems. Three studies have compared an antipsychotic medication to
placebo (dummy) pills in people with severe depression. Each
Recommendation of these studies showed that the antipsychotic drugs were more
There is some evidence that AGCs may be helpful in the short effective in reducing depression symptoms than placebo.
term for people with depression. However more research is
A review of studies looked at whether combining an
needed before the specific benefit of AGCs alone can be known.
antipsychotic drug with an antidepressant was beneficial.
Ten trials involving people with severe depression showed
31
Antipsychotic drugs (continued) Electroconvulsive therapy Evidence rating
(ECT)
For severe depression that hasn’t

Are there any risks? responded to other treatment
Common side-effects of antipsychotics include dry mouth,
weight gain and movement problems in the limbs and face.
ECT may cause short-term side-effects such as confusion,
There is also evidence from one study that long-term use of
problems concentrating and memory loss.
antipsychotics may potentially lead to brain shrinkage, although
more research is needed to confirm this finding. Different
antipsychotics may produce different side-effects. Some of What is it?
these may need to be checked often.
In ECT, electrical currents are passed though the brain to
Recommendation cause a seizure. The treatment is given under a general
anaesthetic, along with muscle relaxants. Usually a series
There is emerging evidence from a small number of studies that of ECT treatments is given over the course of several
antipsychotic drugs may be effective in reducing symptoms of weeks. ECT is used most often for very severe depression
depression. In those with severe or long-standing depression that has not responded to other treatments, or where there
that hasn’t responded to other treatments, combining an is a risk of death from suicide or refusal to eat or drink. ECT
antipsychotic drug with an antidepressant appears to be more may also be known as ‘electroshock therapy’.
helpful than an antidepressant alone.

It is not understood exactly how ECT works to treat depression,
other than stimulating parts of the brain.
Does it work?
One review of six good-quality studies of adults with severe
depression compared actual ECT with simulated (sham)
ECT. Actual ECT was found to be more effective in reducing
depression symptoms immediately after treatment than the
sham treatment. However one study that examined the effects
in the longer term (six months) found no benefit of actual ECT
over the sham treatment.
Another review that included more studies concluded that only
about half of the 10 studies reviewed found that ECT was more
effective than the simulated (sham) ECT, so more good-quality
research is needed.
In a small study of adults with depression aged 60 years
or older, actual ECT was shown to be better than the sham
treatment. However this was based on only one poor-
quality study.
32
Electroconvulsive therapy (ECT) (continued) Lithium Evidence rating
For long-term depression

There are risks associated with having a general anaesthetic. There can be serious side-effects of toxic levels of lithium
The most common side-effects of ECT are confusion and in the blood, including tremor and convulsions, and in some
memory problems. cases death. People who take lithium must have their blood
monitored by a doctor.
Recommendation
ECT reduces symptoms in severely depressed adults
immediately after treatment. However there do not appear to be What is it?
any longer-term benefits of ECT. Lithium is a drug that is used mainly to treat bipolar disorder.
Because it has been found to be effective for treating bipolar
depression, lithium has also been used to treat major depression.

It is not clear how lithium works to treat depression, other than
to act on neurotransmitters (chemical messengers) in the brain.
Does it work?
A review of eight studies compared the effectiveness of lithium to
antidepressant drugs in adults with long-term depression. The
results showed no difference between lithium and antidepressants.
There has been only one good-quality study comparing lithium
with placebo (dummy pills). There were no differences in
depression symptoms at the end of treatment between the
lithium and placebo groups.

Common side-effects of lithium include headaches, nausea,
and feeling dazed. High levels of lithium in the blood can be
toxic and cause more serious side-effects, including tremor and
convulsions, and in some cases death. People on lithium must
have their blood monitored to make sure the dose is at a safe level.
Recommendation
A number of studies show that lithium may be as effective
as antidepressant medication for people with long-standing
depression. However the only study to directly compare lithium
to placebo found no differences between groups.
33
Oestrogen Evidence rating Stimulant drugs Evidence rating
Oestrogen may increase the risk of cancer of the uterus Side-effects might include headache, difficulty sleeping, a
and breast cancer, as well as blood clots in the veins. It lack of appetite and nausea. Some stimulants can also be
can also cause a number of other problems such as tender highly addictive, so there are risks of abuse or dependence
breasts and vaginal bleeding. in some people.

Oestrogen is a hormone that occurs naturally in a woman’s Stimulants help improve alertness and energy levels. These
body. When used as a treatment, it is usually supplied as a drugs are not used as a regular treatment for depression,
tablet. It is also available in a skin patch, as a cream or gel, but may be used to treat certain symptoms of depression,
or injected or implanted just under the skin. Oestrogen is such as fatigue, lack of energy or poor concentration. Only
prescribed by a doctor. a doctor can prescribe these drugs. Common types of
stimulants include amphetamines, methylphenidate (Ritalin
– used to treat attention deficit hyperactivity disorder)
How is it meant to work? and modafinil.
The amount of oestrogen in a woman’s body varies. Since it
drops after childbirth, it is thought that oestrogen can help treat
postnatal depression by increasing the amount of the chemical How is it meant to work?
serotonin in the brain. Most stimulants work by increasing the activity of
neurotransmitters (chemical messengers) in the brain. This is
Does it work? done in a different way to antidepressants, so the effect can be
One trial compared oestrogen with a placebo in women with felt much more quickly.
severe postnatal depression. The group that received oestrogen
had lower depression symptom scores than the placebo group Does it work?
up to three months after the treatment ended. It is worth noting Three studies found that stimulant drugs were better than a
though that more people in the oestrogen group were also placebo (dummy pill) in reducing depression symptom scores
taking antidepressant drugs than in the placebo group. over a four week period. Fatigue levels also improved.
Are there any risks? Are there any risks?

Oestrogen treatment increases the risk of cancer of the uterus Side-effects may include headache, difficulty sleeping, a
and may increase the risk of breast cancer and blood clots in lack of appetite and nausea. As some stimulants can be
the veins. It can also cause a number of other problems such as highly addictive, there are risks of abuse or dependence in
tender breasts and vaginal bleeding. It is not known if oestrogen some people.
is safe in breastfeeding.
Recommendation
Recommendation Stimulants may help to reduce certain symptoms of depression
More research is needed to work out whether oestrogen is an in the short term. However, there is no evidence of their longer-
effective treatment for women with severe postnatal depression. term benefits in treating depression.
34
Testosterone Evidence rating
Side-effects can include acne and oily skin. There are

also gender specific side-effects of testosterone. Use of Common side-effects of testosterone can include acne and
testosterone therapy has also been associated with an oily skin. There are also gender specific side-effects. In
increased risk of some forms of cancer. women, these include weight gain (mainly due to increased
muscle rather than body fat) and hair growth, while males may
experience hair loss or thinning. Testosterone replacement
What is it? therapy has also been associated with an increased risk of
cancers (including breast or gynaecological cancers in women
Testosterone is a naturally occurring hormone found in and prostate cancer in men), however more research is needed
both males and females, although levels of testosterone are to understand these risks.
much higher in males. In males, it is the main sex hormone
and is involved in sex drive (or libido) as well as muscle Recommendation
growth, strength, energy and stamina. When used to treat
Testosterone may be helpful to men with low levels of this
depression, testosterone replacement therapy can be
hormone, but more evidence is needed to support this finding.
provided as a patch that is worn on the skin, in tablet form
It does not appear to be effective for men with normal levels
or via injection. To be used properly and safely, testosterone
of testosterone who are depressed. There is no good-quality
treatments should be prescribed by a doctor.
research on the effects of testosterone for women.

As symptoms of depression can include low libido and lack of
energy, it has been suggested that low levels of testosterone
(especially in males) may be related to depression. Support
for this theory has come from studies that have found lower
levels of testosterone in depressed people compared to non-
depressed people.
Does it work?
There have been at least six good-quality studies that compared
testosterone to a placebo (dummy pill) in adult men with
depression. In some of these studies, patients were also taking
antidepressant medication, and most studies included patients
with other medical conditions, such as abnormally low levels of
testosterone and/or HIV. The results showed that testosterone
was better than placebo in reducing symptoms of depression
in the groups with low levels of testosterone, but not in those
with normal levels. However, one study found no difference
in depression symptoms at the end of treatment in men with
already low testosterone.
35
Transcranial magnetic Evidence rating Vagus nerve stimulation Evidence rating
stimulation (TMS) (VNS)
For severe depression that

hasn’t responded to other
treatment
VNS requires surgery to implant a device, so it is a highly invasive
procedure. Voice changes are common and neck pain can
There is a low risk of seizure with TMS given the use of
also occur.
electric currents. Other side-effects on memory, attention
and concentration are still being studied.
What is it?
What is it? VNS is a type of brain stimulation. It requires surgery to
TMS is a type of brain stimulation. A metal coil that contains insert a device (like a ‘pacemaker’) and wiring under the
an electric current is held to the side of the head. This skin in the chest and neck. This sends electric signals to the
produces a magnetic field that stimulates parts of the brain. vagus nerve, which is connected to the brain. VNS is used
TMS is usually given daily. It is used mainly for people who mainly for people with long-term, severe depression.
have tried other treatments but still have depression.

This is unclear, but it is thought to affect brain chemistry and
It is not known exactly how TMS works to treat depression, blood flow to different parts of the brain.
other than stimulating parts of the brain.
Does it work?
Does it work?
Only one high-quality study has compared actual VNS treatment
A number of studies have given adults with major depression to a control (sham or fake) VNS. In this study, VNS devices were
either actual repetitive TMS or a sham (fake) treatment. implanted in adults who had experienced depression for at least
The treatments were usually given daily over one to three two years, or had four or more episodes of depression. They
weeks. Most of the people had severe depression and/or had were then given either 10 weeks of actual VNS or sham VNS.
not benefited from other types of treatment. A review that There was no benefit of the actual VNS treatment on depression
pooled the results of these studies found that active TMS was symptoms in the short term.
more effective than sham in reducing depression symptoms
immediately after treatment, but not at short-term follow-up (on Are there any risks?
average, four weeks after treatment ended).
As surgery is involved in VNS, it is a highly invasive procedure.
Are there any risks? Voice changes are common, and neck pain can also occur.
There is a low risk of seizure with TMS given the use of electric Recommendation
currents. The effects of TMS on memory, attention and
The available evidence suggests that VNS does not work for
concentration are still being studied.
severe depression.
Recommendation
TMS appears to be an effective treatment for depressed adults
in the short term, but these benefits do not appear to last
beyond the period of treatment.
36
Complementary and 5-hydroxy-L-tryptophan Evidence rating
lifestyle interventions (5-HTP)
Common side-effects of 5-HTP include nausea, vomiting,

and diarrhoea.
What is it?
5-HTP is an amino acid. Amino acids are building blocks of
proteins. It is produced in the body from L-tryptophan and
may also be purchased as a dietary supplement.

5-HTP is converted into serotonin, a chemical messenger in
the brain. Low levels of serotonin are thought to be related to
depression. 5-HTP supplements may therefore increase the
amount of serotonin.
Does it work?
Only one small study of good scientific quality has been carried
out. This was in severely depressed inpatients who took a
placebo (dummy pill) or up to 3g 5-HTP per day for three weeks.
None of those taking placebo improved, whereas three of five
who took 5-HTP improved.

Common side-effects are nausea, vomiting, and diarrhoea.
There are concerns that supplements may be linked with
eosinophilia myalgia syndrome (a serious neurological disease),
but this is unlikely to be a risk for 5-HTP.
Recommendation
There is not enough good evidence to say whether 5-HTP works.
37
Acupuncture Evidence rating Alcohol avoidance Evidence rating
In people with a drinking problem
What is it?
Acupuncture is a technique of inserting fine needles
into specific points on the body. The needles can be In people without a drinking problem
rotated manually, or have an electric current applied to
them. A laser beam can also be used instead of needles.
Suddenly stopping or reducing alcohol use after heavy, long-
Acupuncture can be given by a medical doctor or by a
term use can lead to withdrawal symptoms, which can be
Chinese medicine practitioner. The Chinese Medicine Board
life threatening.
of Australia regulates all Australian Chinese medicine
practitioners. Acupuncture is not covered by Medicare
unless it is provided by a medical doctor. It may be available What is it?
as an extra with private health insurance.
Alcohol avoidance means reducing or stopping
drinking alcohol.
This is not clear. Traditional Chinese medicine believes it works How is it meant to work?
by correcting the flow of energy in the body. Western medicine
believes it may stimulate nerves, which results in the release of Alcohol is a typical depressant drug and alcohol intoxication
serotonin and norepinephrine. These are chemical messengers (drunkenness) may cause temporary depressive symptoms.
in the brain thought to be involved in depression. Changes to the brain in response to long-term, heavy drinking
may lead to depression. Heavy drinking can also cause
Does it work? unpleasant life changes, such as job loss, which can lead
to depression. For these reasons, it may be helpful to avoid
Many studies have tested acupuncture for depression. Reviews
drinking alcohol when depressed.
of these studies are inconsistent in their conclusions. Most
studies from China show the effect on depression is not Does it work?
different from antidepressants. However, these studies are
of low scientific quality. Only a few studies have compared Many people who enter treatment for alcohol problems are
acupuncture with ‘sham’ acupuncture. Sham acupuncture diagnosed with depression. A number of studies in these people
involves choosing different needle sites or only pricking the have looked at the effect of detoxification on depression. These
skin’s surface. The results from these studies are conflicting. show a large improvement in depression after a few weeks of
avoiding drinking alcohol. This means that in many people with
Are there any risks? drinking problems, alcohol was the cause of their depression.
Acupuncture is not free of risk but is relatively safe when There have been no studies of reducing alcohol in depressed
practised by an accredited professional. Soreness, minor people who do not have an alcohol problem.
bleeding and bruising may occur.
Recommendation
Good-quality studies of acupuncture have found mixed results.
There is not enough high-quality evidence yet to say whether
acupuncture is effective for depression.
38
Alcohol avoidance (continued) Aromatherapy Evidence rating

Suddenly stopping or reducing alcohol use after heavy, long- What is it?
term use can lead to withdrawal symptoms. These can be Aromatherapy is the use of essential oils for healing.
life-threatening. Giving up alcohol altogether may also increase Essential oils are highly concentrated extracts of plants.
risk of some health problems. For example, moderate alcohol They can be diluted in carrier oils and absorbed through the
consumption may protect against heart disease. skin, or heated and vaporised into the air.
Recommendation How is it meant to work?

Depression in people with a drinking problem may be improved This is not known. Mood could be affected by the pleasant odour
by not drinking alcohol. There is not enough evidence to say or by memories and emotions that are triggered by the smell.
whether avoiding alcohol is helpful for depression in people Alternatively, the oil’s chemical components may have drug-like
without an alcohol problem. effects.
Does it work?
Only one study has been done on aromatherapy on adults with
mild depression. Adults who were given regular aromatherapy
massages improved their depression. However, there was no
comparison group.

Essential oils should not be used undiluted as they can irritate
the skin. Some oils may interact with conventional medicine.
Some essential oils are not recommended for use during
pregnancy.
Recommendation
There is not enough good evidence to say whether
aromatherapy works.
39
Autogenic training Evidence rating Ayurveda Evidence rating

Autogenic training is the regular practise of simple mental Ayurveda is the traditional healing system of India.
exercises in body awareness. The exercises involve Ayurveda translates as ‘knowledge of life’. It aims to
concentration on breathing, heartbeat, warmth and improve health by balancing the body, mind and spirit using
heaviness of body parts. diet, herbs, spices, meditation and exercise.

Autogenic training promotes relaxation and stress relief. Ayurvedic medicines are a traditional treatment. Treatments are
derived from over thousands of years of use in India. They aim to
Does it work? correct imbalances in the basic elements shared by living and
One study of depressed adults compared autogenic training with non-living things: ether, air, water, fire and earth.
psychological therapy and a group which received no treatment.
The autogenic training group participants had greater Does it work?
improvement in their depression than the no-treatment group. There is a report that ayurvedic medicine has treated postnatal
However, they did not improve as much as the psychological depression successfully (i.e. depression following childbirth).
therapy group. However, no scientific study has been carried out.
Are there any risks? Are there any risks?

None are known. Ayurvedic herbal medicines may interact with antidepressants.
Recommendation Recommendation
There is not enough good evidence to say whether autogenic There is not enough evidence to say whether or not
training works. Ayurveda works.
40
Bach Flower Remedies Evidence rating Bibliotherapy Evidence rating
With a professional
What is it?
Bach (pronounced ‘batch’) Flower Remedies are a system What is it?
of highly-diluted flower extracts. A popular combination of Bibliotherapy is a form of self help that uses books or
five remedies is sold as Rescue Remedy®. other written material. The books provide information
and homework exercises that readers work through on
How is it meant to work? their own. Two self-help books for depression have been
researched and are available to buy. These are Feeling Good
Bach Flower Remedies are believed to contain small amounts of
and Control Your Depression. Other similar books that may
the plant’s life force energy, which heals emotional imbalances.
be helpful are Mind over Mood, Overcoming Depression and
Does it work? Overcoming Depression: A Five Areas Approach.
There are reports that Bach Flower Remedies have been used
to treat adults and children with depression. However, no How is it meant to work?
scientific study has been carried out. Most bibliotherapy teaches a person how to use cognitive
behaviour therapy (CBT) on themselves. CBT is helpful for
Are there any risks? depression when delivered by a professional (see page 17).
None are known.
Does it work?
Recommendation There have been many studies carried out of bibliotherapy for
There is not enough good evidence to say whether Bach Flower depression. In all studies, participants were in contact with
Remedies work. professionals. A pooling of data from 17 of these studies found that
bibliotherapy reduced depression much more than no treatment.
Six studies have evaluated a specific book: Feeling Good by David
Burns. Pooling of data from these studies also found that the
book reduced depression more than no treatment. Results from
four studies suggest that bibliotherapy may be as helpful as
therapy from a professional.

There are no known risks. However, bibliotherapy may not
be suitable for everyone. Some people may lack enough
concentration or have poor reading skills. Most self-help books
need a high level of reading ability.
Recommendation
Bibliotherapy appears to be helpful for depression when a
professional is involved.
41
Borage Evidence rating Caffeine consumption Evidence rating
or avoidance
Consumption
What is it? Avoidance
Borage (Borago officinalis or echium amoenum) is a herb

originating in Syria.
What is it?
How is it meant to work? Caffeine is a stimulant that is found in coffee, tea, cola
drinks, and chocolate. Some people believe that caffeine
This is not known. Borage is used in traditional Iranian medicine
improves mood and energy. Others say that avoiding
for mood enhancement.
caffeine altogether may be helpful for depression.
Does it work?
One study of depressed adults gave groups borage extract or How is it meant to work?
placebos (dummy pills) for six weeks. The borage group showed Caffeine is a central nervous system stimulant. It increases the
greater improvement in depression after four weeks. However, release of several chemical messengers linked to depression.
the benefit had disappeared after six weeks. Some people may be extra sensitive to caffeine’s effects, and
therefore avoiding caffeine may be helpful for these people.
None are known. Does it work?
Depressed people tend to consume more caffeine than other
Recommendation people. This may be because depressed people self-treat with
There is not enough good evidence to say whether borage works caffeine. However, there have been no scientific studies of
for depression. caffeine as a treatment for depression.
One small study has been carried out of caffeine avoidance.
Depressed adults whose depression was thought to be caused
by diet were involved. One group removed caffeine and refined
sugar from their diet, while the other group cut out red meat
and artificial sweeteners. The group which removed sugar and
caffeine improved more than the other group.

Anxiety may occur with large doses (e.g. about five cups of
coffee). More severe side-effects occur at much higher doses.
High doses of caffeine may increase the risk of miscarriage.
Suddenly stopping caffeine consumption may cause headaches,
fatigue and irritability.
Recommendation
There is no good evidence to say whether caffeine consumption
or avoidance is helpful for depression.
42
Carbohydrate-rich, protein- Evidence rating
poor meal

What is it?
Eating a diet very low in protein would harm health in the
It has been proposed that a meal rich in carbohydrates, but long term.
low in protein, lifts mood.
Recommendation
How is it meant to work? There is not enough good evidence to say whether eating
It is thought that a meal which is almost completely carbohydrate-rich, but protein-poor, meals works.
carbohydrate increases the level of tryptophan in the brain.
Tryptophan is a building block of serotonin, a chemical
messenger believed to be involved in depression. However,
for this to work, the meal must be very low in protein. Most
high-carbohydrate meals contain enough protein to block this
mechanism. There is also a theory that carbohydrates have a
role in seasonal affective disorder (SAD, or, winter depression).
People with this type of depression often crave carbohydrates.
Carbohydrate meals eaten in the morning may fix problems in
the body’s internal rhythms caused by less sunlight in winter.
Does it work?
Four studies have been carried out in adults with SAD. One
study compared the effects on depressed mood of eating a
carbohydrate-rich but protein-poor meal with eating a protein-
rich but carbohydrate-poor meal. The meals did not differ in
their effects as expected. However, the results were hard to
interpret due to the way the research was designed.
One small study compared three different diets over nine days
in women with SAD. One group ate a carbohydrate-rich meal in
the morning, another ate one in the evening, and the third group
ate a protein-rich meal in the evening. The diets did not differ in
their effect on depression.
Two small studies compared a specially developed
carbohydrate-rich drink with a mixed carbohydrate-protein
(dummy) drink. The drinks were consumed twice daily over
12 days, along with normal meals. Both drinks improved
depression with no difference between them.
43
Carnitine / Acetyl-l- Evidence rating Chromium Evidence rating
carnitine
For dysthymia
What is it?
Chromium is an essential trace mineral involved in
carbohydrate, fat and protein metabolism. Chromium is
For other types of depression
available in food or as a supplement.
What is it? How is it meant to work?

Carnitine is a nutrient involved in energy metabolism. It is This is unknown. However, it could involve effects on
produced in the body and is available in food such as meat neurotransmitters (chemical messengers in the brain) by
and dairy products or as a supplement. Acetyl-l-carnitine increasing sensitivity to insulin.
(ALC) is a form of carnitine that easily enters the brain.
Does it work?
How is it meant to work? One study of chromium in depressed adults gave groups either
This is unknown. It could work by reducing stress hormone chromium supplements or placebos (dummy pills) for eight
levels or through effects on lipids (fats) in the membranes weeks. Chromium did not improve depression more than
(outer walls) of brain cells. the placebos.
Does it work? Are there any risks?

Three studies have been carried out on ALC in people with a There are few harmful effects linked to high intakes of
long-term low level of depression (known as dysthymia). Two chromium. However, some medications may interact with
studies in older adults found that a 3g daily dose was better chromium, especially when taken on a regular basis.
than placebo (dummy pills). The other study found that a 1g daily
dose was of similar benefit to an antipsychotic medication used
Recommendation
to treat dysthymia. There is not enough good evidence to say whether chromium
works or not.
Long-term supplementation of doses up to 2g per day appears
safe. Higher doses may be safe, but there is less evidence.
Recommendation
There is some evidence on ALC to indicate that it may work
for dysthymia.
44
Computer or internet Evidence rating
treatments (self-guided)

What is it?
None are known.
Computer or internet interventions are websites with
information on depression or computerised cognitive Recommendation
behaviour therapy (CCBT). CCBT involves structured Self-guided computer or internet interventions appear to be
sessions of CBT on computers and is similar to somewhat helpful for depression. They are not as helpful as
bibliotherapy (page 41). It is usually delivered over the CCBT supported by a therapist.
internet. CCBT can be used with or without support from a
professional. This review covers self-guided CCBT where
there is no involvement from a therapist. See page 18 for
the review on therapist-supported CCBT.
Programs that are freely available on the internet include:
• MoodGYM moodgym.anu.edu.au
• Living Life to the Full www.llttf.com (a companion site
to the book Overcoming Depression and Low Mood: A Five
Areas Approach)
• Beacon www.beacon.anu.edu.au (a portal to internet
interventions for mental health conditions).

CBT is helpful for depression when delivered by a professional.
Its structured nature means it is well suited to online delivery.
Does is it work?
Several studies of self-guided CCBT for depression have been
carried out. Pooling data from these studies has found a small
benefit for CCBT over control groups. Self-guided CCBT is less
effective than therapist-guided CCBT (see page 18). This is
probably because people are more likely to stop using CCBT
without a therapist motivating them to complete the program.
One study has shown that using a depression information
website (Blue Pages www.bluepages.anu.edu.au) reduced
depression more than a control (dummy) treatment and as
much as CCBT.
45
Craniosacral therapy Evidence rating Distraction Evidence rating

Craniosacral therapists apply gentle pressure to the head Distraction is directing attention away from depression and
and back to improve the flow of spinal fluid. towards pleasant or neutral thoughts and actions.

It is believed that moving the spinal fluid around the central Depressed people tend to ruminate (i.e. think too much) about
nervous system improves a vital body rhythm. Improving this how they are feeling. They believe that this will lead to a greater
rhythm in the spinal fluid can heal emotional problems. understanding of why they are depressed and how they can
get better. However, ruminating while feeling depressed may
Does it work? lead to more negative thinking and make depression symptoms
There are reports that craniosacral therapy has been used to seem an even bigger problem. Distraction may interfere with
treat people with depression. However, no scientific study has rumination and stop negative thinking. Once the depressed mood
been carried out. has lifted, more effective problem solving can occur.
Are there any risks? Does it work?

None are known. A number of studies have been carried out on the effects of
distraction on mood in people with depression. These studies
Recommendation have looked at whether distraction is helpful for temporarily
There is not enough good evidence to say whether craniosacral improving depressed mood. Different distraction tasks have
therapy works. been used. These include thinking about and visualising neutral
things (e.g. the shape of the African continent or the layout of a
typical classroom), describing pictures, playing a board game, or
thinking about broad social issues.
Distraction was compared with a rumination task involving
focusing on “your feelings right now and why you are feeling
this way”. These studies usually find that rumination increases
or maintains depressed mood, whereas distraction reduces
depressed mood. Distraction also appears to be better than
alternatives such as sitting quietly.

Constantly using distraction to avoid dealing with problems may
not be helpful in the long term.
Recommendation
Distraction appears to be helpful for temporarily improving
depressed mood. Other treatments are needed for more
lasting improvements.
46
Dolphins (swimming with) Evidence rating Exercise Evidence rating
For adults
What is it?
It has been suggested that swimming with dolphins may be What is it?
helpful for depression. Swimming with dolphins is usually The two main types of exercise are aerobic (exercises
only available through a tour operator in selected locations. the heart and lungs, such as in jogging) or anaerobic
(strengthens muscles, such as in weight training).
This is unclear. Dolphins use sonar signals to navigate, which How is it meant to work?
could affect cell membranes in the brain. Alternatively, the This is unclear, however low levels of physical activity are often
natural setting or the enjoyment from the activity could also linked with depression. There are a few ideas on how exercise
help to reduce depression. might work, such as by:
Does it work? • improving sleep patterns
One study with 30 mildly depressed adults has evaluated • changing levels of chemicals in the brain, such as serotonin,
swimming with dolphins. Half spent one hour a day swimming endorphins or stress hormones
and playing with bottlenose dolphins for two weeks, and the • interrupting negative thoughts that make depression worse
other half swam and learnt about the marine ecosystem as
a control. Both groups improved, however the dolphin group • increasing perceived coping ability by learning a new skill
improved more. Other researchers have questioned these • socialising with others, if the exercise is done in a group.
findings. They have argued that the swimming-only group would
have been disappointed to miss out on interacting with dolphins Does it work?
and that the disappointment made them improve less. A pooling of results from 25 studies looking at exercise for
depression in adults found it moderately helpful. Exercise was
Are there any risks? compared with a placebo (such as social activity) or no treatment in
Swimming skills are required and there is a risk of these studies. It also seems to be as helpful as psychological therapy
accidental injury. and antidepressants. However, the benefits may be lost if exercise is
stopped. Most studies showing it was helpful used aerobic exercise
Recommendation (such as running or walking), for at least 30 minutes, three times a
There is not enough good evidence to say whether swimming week, for at least eight weeks. However, more research is needed
with dolphins works. to work out the best type of exercise, how often and for how long it
should be done, and whether it is better in a group or individually.

People may injure themselves by exercising.
Recommendation
There is good evidence that exercise is helpful for depression in
adults. As it is not yet known which kind of exercise is best, people
should choose a form they like, so that they will stick with it.
47
Folate Evidence rating
As an addition to
antidepressant medication Two studies have also been carried out of folate as a treatment
on its own. One was in depressed older adults who also had
dementia. This study did not show a benefit in taking folate. The
other study in depressed older adults found folate was very
As a treatment on its own helpful. However, there was no comparison group, so these
results are hard to interpret. Little is known about the best
dosage of folate, but between 0.8mg and 2mg folic acid per day
What is it? may be suitable.
Folate is an essential nutrient found in a variety of foods or
in dietary supplements, usually as folic acid. Are there any risks?
Folate supplements have few or no side-effects. However, high
How is it meant to work? folate intake may hide vitamin B12 deficiency or interact with
epilepsy medicine.
Depressed people often have lower levels of folate in their
blood than non-depressed people. Lower folate levels are also Recommendation
linked with less benefit from treatment with antidepressant
Folate may be helpful for depression when taken with
medication. It is not known exactly how folate works. However, it
antidepressants, but the evidence is not entirely consistent.
is involved in the production of serotonin, a chemical messenger
There is not enough good evidence to say whether folate works
in the brain that is involved in depression. It is also important
as a treatment on its own.
in the creation of S-adenosylmethionine (see page 64), another
brain chemical involved in mood. It is unclear whether folate
is helpful for people with normal folate levels or only for those
with low folate levels.
Does it work?
Four studies have been carried out of folate in addition to an
antidepressant. Three studies found a benefit of taking folate
over placebo (dummy pills) alongside antidepressants. One
study found folate plus an antidepressant performed worse than
an antidepressant alone.
48
Ginkgo biloba Evidence rating Glutamine Evidence rating

Extracts from the leaves of the ginkgo biloba (maidenhair) Glutamine is an amino acid (one of the building blocks of
tree are available in tablet form. protein) and is found in foods high in protein. It is available
as a supplement from health food shops.
Ginkgo has been shown to reduce the production of stress How is it meant to work?
hormones, which may play a role in depression. Ginkgo may This is unknown. However, glutamine is a building block of two
also improve blood flow to the brain. neurotransmitters (chemical messengers in the brain). It is
promoted in health food shops as a ‘brain food’ that gives more
Does it work? energy and improves mood.
One study in adults with seasonal affective disorder (SAD, or
winter depression) showed no benefit from ginkgo extract. Does it work?
There are two reports of cases where glutamine was used
Are there any risks? successfully in adults and children with depression. However,
None are known. no scientific study has been carried out with an untreated
comparison group.
Recommendation
There is not enough good evidence to say whether ginkgo works
for depression. Glutamine supplementation of up to 14g per day appears safe.
Higher doses may be safe, but there is less evidence.
Recommendation
There is not enough good evidence to say whether glutamine
works or not.
49
Homeopathy Evidence rating Humour/ humour therapy Evidence rating

Homeopathy uses very small doses of substances to Humour could be used by an individual to help improve their
stimulate self-healing. Substances are selected that depression, or as part of therapy provided by a professional.
produce, in a healthy person, symptoms similar to those
of the illness when used undiluted. Treatments are How is it meant to work?
also based on the person’s symptoms rather than their
diagnosis. This means that two people with the same Laughter has similar physiological effects as vigorous exercise.
illness may receive different treatments. Treatments are These include reducing stress hormones, relieving tension, and
prepared by diluting substances with water and alcohol and releasing endorphins into the brain. Responding to a stressful
shaking. This process is then repeated many times until situation with humour may also help depression by causing a
there is little or none of the substance left. Homeopathic shift in thinking, promoting objectivity and distance from the
treatments are available by visiting a practitioner or buying threat or problem.
over the counter.
Does it work?
One study had 33 adults listen to a short humorous tape daily
How is it meant to work? for eight days. This had no effect on depression symptoms.
Homeopathy is based on the principle of ‘like cures like’. The
diluting and shaking process is thought to have two functions – One study of group humour therapy has been carried out in
it removes any harmful effects of the substance, while the water depressed older adults. Both the humour therapy and the
retains the memory of the substance. control condition improved depression.
Another study looked at whether a short humorous film could
Does it work? temporarily reduce depressed mood in depressed inpatients. It
One study showed a benefit of homeopathy over placebo found that the humorous film was better than a neutral film in
(dummy pills), but this was a poor-quality study. One good- reducing depressed mood.
quality, small study compared an antidepressant with
A fourth study trained six adults with depression in how to use
homeopathy. Both treatments improved depression, but the
humour as a coping strategy. Eight weeks of training did not
study did not have a comparison group which received only
improve depression. However, the study may have been too
a placebo.
small to detect changes.
Homeopathy is thought to be safe because of the small
Humour is a low-risk treatment.
doses involved.
Recommendation
Recommendation
There is not enough good evidence to say whether using humour
There is not enough good evidence to say whether
or humour therapy works.
homeopathy works.
50
Hydrotherapy Evidence rating Inositol Evidence rating

Hydrotherapy includes hot air and steam baths or saunas, Inositol is a compound similar to glucose. The average adult
wet packings, and various kinds of warm and cold baths. consumes about 1g daily through diet, but supplements are
also available at health food shops.
Hydrotherapy was a popular historical treatment for depression. How is it meant to work?
It could be used for relaxation or stimulation. This is unclear, however levels of inositol in cerebrospinal fluid
(fluid surrounding the brain) are low in people with depression.
Does it work? It may work because it helps to produce substances that are
One study of hydrotherapy in depressed adults has been carried involved in signals within brain cells.
out. Multiple sessions of dry sauna over several weeks were
compared with resting in a temperature controlled room. Does it work?
Neither group showed an improvement in depression. One small study has looked at inositol as a treatment for
depression. The study involved 28 severely depressed adults
Cold showers have also been suggested to be helpful for
(either depression or bipolar disorder) who took either 12g
symptoms of depression, but no scientific studies have been
inositol or placebo (dummy pills) for four weeks. Inositol was
carried out.
found to be more helpful than placebo. The effect was seen
Are there any risks? most in females with depression.
Hydrotherapy is a low risk treatment. Are there any risks?

Recommendation No serious ill effects have been reported. However, no long-
term safety studies have been carried out.
There is not enough good evidence to say whether hydrotherapy
works or not. Recommendation
There is not enough good evidence to say whether inositol works
for depression.
51
Kampo Evidence rating Lavender Evidence rating

Kampo is Japanese herbal therapy. It was developed from Lavender is a plant that is popular in herbal medicine.
traditional Chinese medicine. Kampo medicines contain Essential oil extracts are obtained from the flowering tops.
combinations of herbs, fungi, minerals and insects.

Kampo medicines are a traditional treatment. Treatments are Lavender is a traditional herbal remedy that may aid sleep and
derived from over a thousand years of use in Japan. relaxation.

No studies have assessed kampo on its own as a treatment for One study in depressed adults compared lavender with an
depression. One study looked at whether it was helpful to add antidepressant. Groups received either lavender drops plus
a herbal remedy called Rikkunshito to an antidepressant. This placebo (dummy) tablet, lavender drops plus an antidepressant,
found that side-effects (e.g. nausea) from the antidepressant or an antidepressant plus placebo drops. Depression improved
were lower in the group taking Rikkunshito. However, in all groups, but more so in the antidepressant groups.
depression levels were the same in both groups.
Are there any risks? No risks are known. Lavender is thought to be the mildest of
Rikkunshito may cause diarrhoea and oedema (fluid retention essential oils.
and swelling).
Recommendation
Recommendation There is not enough good evidence to say whether
There is not enough good evidence to say whether kampo works lavender works.
or not.
52
LeShan distance healing Evidence rating Light therapy Evidence rating
For seasonal
affective disorder
What is it? For non-seasonal

LeShan distance healing is a meditation technique designed depression in
to help the healing of another person’s medical problems. combination with
It can be done either at a distance or in the presence of antidepressants
the person being healed. It is a skill that can be learned by
people with no experience in healing or meditation. For non-seasonal
depression as a
How is it meant to work? treatment on its own
The healer’s state of mind is thought to lead to an improvement
in the person’s self-healing abilities. There is a risk of mild side-effects such as nausea, headache,
jumpiness and eye irritation. If the wrong type of light bulb is used,
Does it work? there is a risk of eye damage from infrared radiation.
One small study has been carried out of LeShan distance
healing. Adults receiving treatment for depression were
randomly divided into two groups. One group received no What is it?
extra treatment. People in the other group were assigned to a Light therapy is exposure of the eyes to bright light for a
stranger who performed daily distance healing for six weeks. suitable duration, often in the morning. The light is emitted
These healers never met the participants. The study did not find from a box or lamp which the person sits in front of. These
a benefit from the healing. devices can be bought over the internet. Different devices
may use different parts of the light spectrum, at different
Are there any risks? intensities of illumination.
None are known.
Recommendation
Light therapy was originally used to treat seasonal affective
There is not enough good evidence to say whether LeShan disorder (SAD). It was thought to work by fixing disturbances in
distance healing works or not. the body’s internal rhythms caused by less sunlight in winter. It
is less clear how it is meant to work in depression that does not
vary with the seasons.
Does it work?
Many studies have been carried out on light therapy. These
have found good evidence that light therapy is helpful for SAD.
The best effect is achieved when exposure is 5,000 lux per hour
(lux is a measure of illumination), for example, exposure of
10,000 lux for 30 minutes or 2,500 lux for 2 hours. Researchers
have also investigated whether lower-intensity blue light is
as effective as the standard bright white light. These studies
53
Light therapy (continued) Magnesium Evidence rating
are not yet conclusive. Light therapy also seems to be helpful

in those with non-seasonal depression when used alongside Side-effects of large doses of magnesium include mild stomach
antidepressants. Studies have shown inconsistent results when pain and diarrhoea. Taking an excessive amount of magnesium
it has been used as a treatment for non-seasonal depression on can be toxic and even lead to death.
its own. Five studies have found it more helpful than a placebo
(e.g. dim light), but four studies did not find a benefit.
What is it?
Are there any risks? Magnesium is a mineral present in the diet. It can also be
Light therapy is safe but may produce mild side-effects such taken as a supplement.
as nausea, headache, jumpiness/ jitteriness and eye irritation.
Incandescent lights should not be used due to the risk of eye How is it meant to work?
damage from infrared radiation. It has been suggested that some cases of depression are due
to magnesium deficiency. Magnesium deficiency is common in
Recommendation Western diets because it is removed in food processing. Lack
Light therapy is the best available treatment for SAD. It may of magnesium can affect communication between nerve cells.
also be helpful for depression when used with antidepressants. It may also reduce the level of serotonin, which is a chemical
It is not clear whether it is helpful for depression on its own. messenger in the brain involved in depression.
Does it work?
There is one study comparing magnesium supplements to an
antidepressant. This was a small study with 23 older people
who had diabetes and a low level of magnesium in their blood.
Equal improvements were found in those given magnesium
and those given an antidepressant. However, there was no
comparison with placebos (dummy pills), so it is possible that
the improvement might have occurred without any treatment.

Large doses may cause mild stomach pain and diarrhoea.
Excessive magnesium intake can be toxic and even lead
to death.
Recommendation
There is not enough evidence to say whether or not
magnesium works.
54
Marijuana Evidence rating Massage Evidence rating
Using marijuana heavily can increase risk of psychosis (i.e. What is it?
losing contact with reality). Massage involves the manipulation of soft body tissues
using the hands or a mechanical device. Massage is often
done by a trained professional, however, non-professionals
What is it? can be trained to do it. One of the aims of massage is to
Marijuana is a mixture of dried shredded leaves, stems, relieve tension in the body.
seeds and flowers of the hemp plant (Cannabis sativa).
Cannabis refers to marijuana and other preparations made
from the same plant, such as hashish. The active ingredient
in marijuana is the chemical THC. This is not known. However, it is possible that massage reduces
stress hormones or reduces the body’s physiological arousal.
How is it meant to work? Does it work?
People who use marijuana heavily are more likely to be Five studies have been carried out on massage, one with
depressed. There are different explanations for why this is the depressed children and adolescents and the other four with
case. Depressed people might use marijuana in an attempt depressed pregnant women. The study with children and
to self-medicate. On the other hand, heavy use of marijuana adolescents compared massage to relaxation training and found
might have effects on the brain that lead to depression. Another that massage produced a greater improvement in depression.
possibility is that other factors, such as family or school The studies with pregnant women found that regular massages
problems, lead to both depression and marijuana use. produced greater improvements than no treatment or relaxation
training.
Does it work?
Heavy users of marijuana sometimes report that they use it to One study also found that massage combined with interpersonal
help depression. However, in studies where depressed people therapy (see page 21) produced greater improvement than
are given either pills containing THC or placebos (dummy pills) interpersonal therapy alone.
no benefit has been found.
Heavy marijuana use can increase risk of psychosis (losing
contact with reality) and schizophrenia. Recommendation
There is evidence that massage works for depression in
Recommendation children and adolescents, and in pregnant women. However,
There is no evidence that marijuana helps depression. Heavy studies are needed on its effects in other groups.
use can increase the risk of developing more serious mental
illnesses.
55
Meditation Evidence rating Music Evidence rating

There are many different types of meditation. However, they People can use music to change their mood. Music is also
all train people to focus their attention and awareness. Some used by professional music therapists (see page 22 for
types of meditation involve focusing attention on a word music therapy).
repeated silently or on the breath. An example is transcendental
meditation. Others involve observing thoughts without judgment.
An example is mindfulness meditation or vipassana. Although
meditation is often done for spiritual or religious reasons, this Music appears to affect brain systems that control emotions.
is not always the case. Some meditation methods have been This emotional effect could be due to the rhythm and melody of
used within Western psychological treatments. An example is the music or to the personal meaning to the individual.
mindfulness based cognitive therapy (see page 21).
Does it work?
Two studies have looked at the immediate effect of listening
How is it meant to work? to music. In one study teenagers who had dysthymia (a long-
Meditation may reduce anxiety and promote relaxation. term low level depression) listened to uplifting pop songs or
Also, mindfulness meditation might help people to distance tried to relax on their own. Even though the teenagers liked the
themselves from negative thoughts. music, it did not change their depressed mood. In the second
study, young adult mothers who were depressed listened to
Does it work? either classical or rock music. Both types of music decreased
One study gave depressed adults one of three types of depressed mood, but the study did not have a comparison group
treatment – either combined relaxation and meditation, physical which did not listen to music.
exercise, or group therapy. Meditation sessions were two hours
Three other studies have looked at the longer-term effects
long, held over 12 weeks. All three groups improved, but there
of listening to music. One study, carried out in India, looked
was no comparison group receiving no treatment.
at how listening to Indian classical music before bedtime
Another study used a Japanese type of meditation called affected sleep problems in depressed adults. Listening to
Naikan, which involves meditation on personal relationships. music over a month was compared to sleeping pills. No effect
This study found that depressed people improved after they was found on depression, but music was better than sleeping
meditated for an intensive period (most of the day for seven pills for improving sleep. A second study compared listening to
days). However, the improvement was maintained only in those classical or modern music with listening to nature sounds or no
who continued to practise meditation daily. Again, the study had treatment. People listened to the music for 30 minutes twice a
no comparison group. day over a period of five weeks. Both types of music improved
depression compared to no treatment. A third study compared
Are there any risks? listening to soft music for 30 minutes a day for two weeks
None are known. with resting in bed for the same time. This study found more
Recommendation improvement in the people who listened to music, but the study
was of poor scientific quality.
There is not enough good evidence to say whether or not
meditation works.
56
Music (continued) Nature-assisted therapy Evidence rating

None are known. What is it?
Nature-assisted therapy is the use of plants, natural
Recommendation materials, and the outdoor environment to improve health.
There is not enough good evidence to say whether listening Nature-assisted therapy covers a variety of activities. These
to music can help depression either immediately or in the include therapeutic horticulture (gardening and plant-
long term. related activities to improve wellbeing) and wilderness or
outdoor adventure excursions.

This is unclear. It is thought that disconnection from the
natural world can cause ill health and that reconnection can
improve wellbeing.
Does it work?
Three small studies have been carried out on nature-assisted
therapy. Two studies looked at therapeutic horticulture. The
program was held twice weekly in small groups over 12 weeks.
An improvement in depression was found in both studies.
Another study looked at the effect of 12 walks in a Japanese
healing garden in depressed older adults. The walks were
structured and prompted reflection and journal writing on
themes such as trust and freedom. The walks also improved
depression. However, none of these studies had a comparison
group of people who did not receive the treatment.

None are known.
Recommendation
There is not enough good evidence to say whether nature-
assisted therapy works.
57
Omega-3 fatty acids (fish oil) Evidence rating
Does it is work?
Contains mainly EPA There have been numerous studies on omega-3 supplements
as a treatment for depression. A pooling of data from 13 of these
studies found that omega-3 did not lead to greater improvement
than placebos (dummy pills). However, there was a lot of
inconsistency in findings from study to study.
Contains mainly DHA
Another analysis of 15 studies found that EPA seems to be
the important ingredient rather than DHA. Supplements that
What is it? contained more than 60 per cent EPA were found to improve
depression more than placebo. However, those with less than 60
Omega-3 fatty acids are types of polyunsaturated fats.
per cent EPA had no effect. Effective doses involved 200-2,200
The two main types are eicosapentanoic acid (EPA) and
mg more EPA than DHA per day.
docosahexanoic acid (DHA). EPA and DHA are found in
fish oil or can be made in the body from the oil found in Are there any risks?
foods like flaxseed, walnuts and canola oil. There is some
research linking lack of omega-3 in the diet to depression: None are known.
• Countries where a lot of fish is eaten tend to have lower Recommendation

rates of depression. Omega-3 supplements may work if they contain mainly EPA
• As omega-3 consumption has reduced in the typical rather than DHA. However, more research is needed to be sure.
diet in Western countries, rates of depression have
also increased.
• Lower concentrations of omega-3 have been found in
the blood of depressed people.
Omega-3 supplements containing EPA and DHA are
available from health food shops and pharmacies.

One possibility is that omega-3 affects the outer wall of brain
cells, making it easier to send messages between and within
brain cells. Another possibility is that omega-3 prevents
inflammation in the brain, which could be a cause of depression.
58
Painkillers Evidence rating Pets Evidence rating

Painkillers are sold over-the-counter without prescription Many people report positive effects of interacting with their
for the temporary relief of pain. They include aspirin, pets. Pets can also be used by professional therapists as
paracetamol and ibuprofen. Some people use these part of their treatment (see animal assisted therapy, page 16)
painkillers to help with depression.
How is it meant to work? Pets provide companionship and protect people from
This is unclear. One theory is that proteins produced during loneliness. Caring for pets can also give a person a sense of
inflammation may play a role in depression. Some painkillers responsibility and self-respect.
act to reduce inflammation.
Does it work?
Does it work? One study of depressed young adults gave one group regular
There have been no studies to assess whether painkillers sessions where they interacted with a puppy. Another
on their own help depression. However, one study looked at comparison group had no pet interaction. The group that
the addition of aspirin to antidepressant treatment in people interacted with the puppy had greater improvement in their
who were not responding to antidepressants alone. This depression. However, the study was poorly done. The depressed
study found that over 50 per cent improved. However, there people were not placed in the two groups on a random basis and
was no comparison group of people who did not receive they did not have the same level of depression at the start.
additional aspirin.
Over-the-counter painkillers are not meant to be treatments
for depression. There is always a risk in using medications for Recommendation
purposes for which they were not designed. There is not enough good evidence to say whether interacting
with pets works.
Recommendation
There is no good evidence on whether painkillers
help depression.
59
Phenylalanine Evidence rating Prayer Evidence rating

Phenylalanine is an amino acid. Amino acids are the Prayer is a means by which believers attempt to
building blocks of protein. It cannot be made in the body communicate with the absolute. Prayer has traditionally
and must be included in the diet. Supplements are available been used in times of illness and is often used by people to
through health food shops. help cope with mental health problems. People can pray for
themselves or to ask for healing for another person.
Phenylalanine is used by the body to make the chemical How is it meant to work?
messengers norepinephrine and dopamine. These messengers The religious explanation of prayer is that a supreme being
are thought to be affected in depression. responds to the prayer with a miracle of healing. However,
there have been non-religious explanations as well. One is
Does it work? that prayer is a placebo treatment in which the expectation
Several studies have tested phenylalanine as a treatment for of healing produces the benefit. Another explanation, which
depression and found improvements. However, they did not applies to praying for another person, is the ‘non-local mind
compare it to placebos (dummy pills). Another study compared theory’. This proposes the non-separateness of human beings.
phenylalanine to an antidepressant. People who received Human consciousness operates beyond the physical location of
phenylalanine improved as much as those receiving the the person who is praying, to have healing effects everywhere
antidepressant. However, the study was small and there was no at once.
comparison with placebos.
Does it work?
Are there any risks? Two studies have been carried out looking at the effects of
People with the rare genetic disorder phenylketonuria (PKU) praying for a person who is depressed. In the first study, 20
should not use phenylalanine, as their bodies cannot break depressed people who were receiving psychological therapy
it down. were divided into two groups. One group was prayed for
and the other was not. To overcome expectations of healing,
Recommendation neither group knew whether or not they were prayed for. Some
It is unclear whether phenylalanine works for depression. symptoms of depression improved more in the group that was
Better scientific evidence is needed. prayed for, but other symptoms did not.
A second study involved 20 people who were receiving
counselling for depression. Again, half of them were prayed
for and half were not, and they did not know whether or not
they were prayed for. Both groups improved, with no difference
between them.
60
Prayer (continued) Qigong Evidence rating
Another study looked at the effects of meeting with a lay

minister and praying together. People who had six weekly prayer What is it?
sessions improved more than those who did not. The benefit
was found to persist one month after the end of the prayer Qigong is a 3,000-year-old Chinese self-training method
sessions. However, it is not known whether the benefit was due involving meditation, breathing exercises and body
to meeting with someone about problems or to the prayer. movements.
Are there any risks? How is it meant to work?

None are known. The traditional Chinese explanation is that qigong regulates the
flow of qi (energy) throughout the body. It removes imbalances
Recommendation or blockages which cause emotional problems or physical
There is not enough evidence to say whether or not prayer symptoms. A scientific explanation is that qigong reduces the
works for depression. body’s release of the stress hormone cortisol.
Does it work?
One study has been carried out on depressed people aged
65 or over. One group received 16 weeks of qigong practice,
while the other people took part in a newspaper reading group.
The qigong group showed more improvement in depression
symptoms and these benefits lasted two months after the
qigong practise ended.

None are known.
Recommendation
There is some preliminary evidence that qigong might help
depression in older people. However, more evidence is needed
to confirm this. There is no evidence on whether or not it works
with other age groups.
61
Recreational dancing Evidence rating Reiki Evidence rating

Dancing of any type can be used to improve mood. Reiki (pronounced ‘ray-key’) is a form of energy healing
that originated in Japan. A session of reiki involves a
How is it meant to work? practitioner lightly laying their hands or placing them a
few centimetres away from parts of the person’s body for
Dancing involves many elements that are thought to be three to five minutes per position. Distance reiki, where the
beneficial for depression. These include exercise, listening to practitioner can work without being physically present with
music, social interaction, enjoyable activity, artistic expression the recipient, is available with further training.
and achievement from learning new skills.
Does it work? How is it meant to work?

One small study has compared ballroom dancing with no There is no scientific explanation for how reiki works.
treatment in 22 depressed older adults. The dancing involved Practitioners believe reiki uses life force energy present in all
lessons for 45 minutes per week over eight weeks. Both the living things to promote self-healing. This energy is believed to
group that did ballroom dancing and the comparison group flow through the practitioner’s hands to the recipient.
improved, with no difference between the two. However, the
study may have been too small to detect any difference. Does it work?
Another small study looked at the effects of dance on mood in There have been two studies on reiki for depression. The first
31 depressed people who were in hospital. This study compared involved 45 adults with depression symptoms. It compared
participating in an upbeat group dance session with listening to hands-on reiki, distance reiki and distance reiki placebo where
the dance music or exercising on a training bike. Dancing was no healing took place. Sessions were one to 1.5 hours long,
found to improve mood immediately afterwards, but the study once a week for six weeks. The study found that the hands-on
did not assess longer-term effects. reiki and distance reiki groups improved more than the distance
reiki placebo group. These improvements were still present one
Are there any risks? year later.
None are known. The second study involved 73 adults who were receiving
counselling for depression. Half received distance reiki once
Recommendation a week for four weeks in addition to counselling, and the rest
More evidence is needed to know whether dancing works received counselling alone. There was a trend towards greater
for depression. improvement in those who received reiki. These findings need to
be confirmed in further research.

Reiki appears to be generally safe.
Recommendation
There is not enough good evidence to say whether reiki works.
62
Relaxation training Evidence rating Rhodiola rosea Evidence rating
(golden root)

There are several different types of relaxation training. The Rhodiola rosea is a plant that grows in cold regions of
most common one is progressive muscle relaxation. This the world, such as the Arctic and high mountains. In
teaches a person to relax voluntarily by tensing and relaxing some parts of the world, it has been used as a traditional
specific groups of muscles. Another type of relaxation remedy to cope with stress. Extracts of the plant have been
training involves thinking of relaxing scenes or places. marketed under the brand ‘Arctic Root’.
Relaxation training can be learned from a professional or
done as self-help. Recorded instructions are available for How is it meant to work?
free on the internet or they can be bought on a CD.
This is a traditional remedy that is supposed to increase the
body’s resistance to stress. However, the mechanism by which it
How is it meant to work? might work is not understood.
Relaxation training is used as a treatment for anxiety.
Because anxiety can lead to depression, it may reduce Does it work?
depression as well. One study has been reported comparing extracts of rhodiola
rosea with placebo (dummy pills). Adults with depression were
Does it work? either given a higher dose (680 mg/day), a lower dose (340 mg/
Several small studies have been carried out on relaxation day) or a placebo over six weeks. Both groups receiving rhodiola
training. A pooling of data from five studies showed that rosea showed greater improvements than the placebo group.
relaxation training reduced depression more than no treatment. The lower dose was as effective as the higher one.
Data from nine studies showed that relaxation training is not
as effective as psychological therapies, such as cognitive Are there any risks?
behaviour therapy. None are known. The study above reported no side-effects.
Are there any risks? Recommendation

None are known. While the initial evidence looks promising, more studies are
needed to confirm that it works.
Recommendation
Relaxation training appears to work. However, it is not as
effective as psychological therapies.
63
Saffron Evidence rating SAMe Evidence rating
(s-adenosylmethionine)
People who are using antidepressant medication or who

What is it?
have bipolar disorder should not use SAMe unless under
Saffron is the world’s most expensive spice, made from the the supervision of a doctor/health practitioner.
stigma of the flower of the plant Crocus sativus. Saffron is
used to treat depression in Persian traditional medicine.
Both the stigma and the petal (which is much cheaper) have What is it?
been used for the treatment of depression. SAMe (pronounced ‘sammy’) is a compound that is made in
the body and is involved in many biochemical reactions. SAMe
supplements are available from some health food shops and
How is it meant to work? pharmacies. However, these supplements are expensive.
This is not clear. However, it has been proposed that two of
the components of saffron, crocin and safranal, affect the
levels in the brain of the chemical messengers dopamine,
norepinephrine and serotonin. These chemical messengers are SAMe is thought to affect the outer walls of brain cells, making
thought to be affected in depression. cells better able to communicate with each other. It may also be
involved in the production of chemical messengers in the brain
Does it work? that are thought to be affected in depression.
Two studies have found that saffron stigma or petals reduce
Does it work?
depression more than placebos (dummy pills). There are also
three studies comparing saffron with antidepressants. These A pooling of the results from 28 studies with adults found that
studies found no difference in effectiveness between the two. SAMe improved depression more than placebos (dummy pills).
There was also no difference in the effectiveness of SAMe
Are there any risks? compared to antidepressants. However, the studies of SAMe
have problems in scientific quality and longer-term effects have
None are known.
not been studied.
Recommendation
Saffron appears to work, but more needs to be known about the
The Australian Therapeutic Goods Administration has warned
doses required.
that people who are using prescription antidepressants or
experience bipolar disorder should not use SAMe unless under
the supervision of a health practitioner.
Recommendation
SAMe appears to work in adults. However, large studies are needed
to find out the best dose and to assess its longer-term effects.
64
Schisandra Evidence rating Selenium Evidence rating
What is it? Selenium can be toxic in high doses.

Schisandra (Schisandra chinensis) is a berry originating in
Siberia and China. A tincture (liquid extract) is made from
the dried seeds. What is it?
Selenium is a mineral naturally present in the diet.
How is it meant to work? Wholegrains and meats are both particularly good sources.
Selenium is also available as a supplement.
Schisandra is thought to stimulate the nervous system and to
increase endurance and mental performance.
Does it work? It has been proposed that a lack of selenium in the diet can lead
A number of studies were carried out in the former Soviet Union to anxiety and depression. There is some evidence that people
using schisandra as a treatment for depression. While positive who are depressed have a lower concentration of selenium in
effects were reported, the scientific quality of the studies was their blood.
poor. For example, there were no comparison groups of people
who did not receive treatment. Also, the way depression was Does it work?
diagnosed in these studies did not meet modern standards. One small study has been carried out with depressed older
people. They were given either selenium supplements or a
Are there any risks? placebo (dummy pill). Unfortunately, the number of participants
None are known. in the study was too small to give any clear results.
Recommendation Are there any risks?

There is not enough good evidence to say whether In high doses, selenium can be toxic.
schisandra works.
Recommendation
There is no good evidence on whether selenium
supplements work.
65
Sleep deprivation Evidence rating
For short-term
mood improvement Does it work?
Many studies have been done on total sleep deprivation. These
show that 40 to 60 per cent of depressed people improve.
The effects are variable, with some people showing major
As a long-term treatment improvement and a minority worsening. The effect is delayed in
for depression some individuals, who improve only following sleep the next day.
The evidence on partial sleep deprivation is less clear. However,
it may be as effective as total sleep deprivation. Although the
People with a history of epilepsy should not use sleep effect of sleep deprivation is rapid, typically the benefit does
deprivation, because it can lead to a seizure. In people not last. More than 80 per cent of people who improve become
with bipolar disorder, it may also lead to mania.
depressed again after their next sleep.

What is it?
Sleep deprivation should not be used by people with a history
Sleep deprivation can be either total or partial:
of epilepsy, because it can lead to a seizure. It can also produce
• Total sleep deprivation involves staying awake for one mania in some people with bipolar disorder.
whole night and the following day, without napping.
• Partial sleep deprivation involves sleeping during either
the early or later part of the night, and staying awake for
the other part.

This is not understood. One theory is that sleep deprivation
normalises the functioning of the limbic system. This is a part
of the brain important to emotion. Another theory is that sleep
deprivation affects the neurotransmitter (chemical messenger)
serotonin, which is thought to play a role in depression.
66
Smoking cigarettes Evidence rating St John’s wort Evidence rating
For mild to moderate depression

Smoking is a major risk factor for a range of chronic physical
diseases, including stroke, heart disease and cancer. These
physical diseases in turn increase the risk for depression.
What is it?
St John’s wort interacts with a number of prescription medications
People who are depressed are more likely to smoke
(see overleaf), either affecting how these medications work or
cigarettes. One explanation for this is that they smoke to
leading to serious side-effects. People who are taking other
relieve symptoms of depression.
medications should check with their doctor first before using
St John’s wort.
The nicotine in cigarettes might have an antidepressant effect. What is it?
Nicotine increases the level of the neurotransmitter (chemical
messenger) serotonin, like many antidepressants. St John’s wort (Hypericum perforatum) is a small flowering
plant which has been used as a traditional herbal remedy
Does it work? for depression. The plant gets its name because it flowers
around the feast day of St John the Baptist. In Australia,
It is likely that nicotine does have an antidepressant effect.
St John’s wort extracts are widely available in health food
There are a number of small studies looking at the effects of
shops and supermarkets. However, in some other countries
nicotine patches on depressed non-smokers. These studies find
St John’s wort extracts are available only with a prescription.
a short-term improvement in depressive symptoms. While there
is a short-term benefit, the longer-term effects are not clear.
Are there any risks? The most important active compounds in St John’s wort are
Smoking is a major risk factor for a number of serious medical believed to be hypericin and hyperforin, but other compounds
diseases, including stroke, heart disease and various cancers. may also play a role. How it works is not entirely clear. However,
These physical diseases also increase the risk for depression. it might increase the supply of certain neurotransmitters
(chemical messengers) in the brain that are thought to be
Recommendation affected in depression. These are serotonin, norepinephrine
Smoking may improve depressive symptoms in the short term. and dopamine.
However, in the long term it increases risk of a range of physical
diseases that can in turn lead to depression. Does it work?
Quite a lot of research has been carried out on St John’s wort
as a treatment for depression. Researchers have pooled
together the results of all these studies to get a clearer idea
of its effects. St John’s wort has been found to produce more
benefit than placebos (dummy pills) and as much benefit as
antidepressant medications.
67
St John’s wort (continued) Sugar avoidance Evidence rating
However, the findings across studies are not always consistent.

Some large studies have found no benefit at all. The benefits What is it?
seem to be greater for mild to moderate depression than for
more severe depression. The effects might also vary with the Eating refined sugar can provide a temporary increase in
type of preparation and dose used. Daily doses in the studies energy level and an improvement in mood. However, the
have ranged from 240 mg to 1800 mg. longer-term effect is a decline in energy.

When taken alone, St John’s wort has fewer side-effects than
antidepressant medications. However, St John’s wort interacts Some people are thought to be overly sensitive to sugar. Taking
with many prescription medications, either affecting how these it out of the diet of these individuals may reduce symptoms of
medications work or producing serious side-effects. fatigue, moodiness, depression, excessive sleep, irritability,
tenseness and headaches.
The Therapeutic Goods Administration says people taking any of
the following medications should not start using St John’s wort: Does it work?
A small study has been carried out with adults who were
• HIV protease inhibitors (indinavir, nelfinavir, ritonavir,
selected because their depression showed signs that it might
saquinavir) be related to their diet. These people were treated either by
• HIV non-nucleoside reverse transcriptase inhibitors removing sugar and caffeine from their diet or removing red
(efavirenz, nevirapine, delavirdine) meat and artificial sweeteners. Removing red meat and artificial
sweeteners was used as a comparison and was not expected
• Cyclosporin, tacrolimus
to work. After three weeks, the sugar and caffeine group
• Warfarin improved more than the other group. This improvement was
• Digoxin maintained three months later in those who had responded to
the treatment. Later testing indicated that some of these people
• Theophylline were sensitive to sugar.
• Anticonvulsants (carbamazepine, phenobarbitone, phenytoin)
• Oral contraceptives
None are known.
• SSRI antidepressants and related drugs (citalopram,
fluoxetine, fluvoxamine, paroxetine, sertraline, nefazodone) Recommendation
• Triptans (sumatriptan, naratriptan, rizatriptan, zolmitriptan) While there is some promising evidence that sugar avoidance
might help a minority of depressed people, further research is
• Anyone who is taking any other medications and wishes to use St
needed to confirm that this treatment works.
John’s wort is advised to check with their doctor first.
Recommendation
St John’s wort appears to be helpful for mild to moderate
depression. However, it should be used with caution in
anyone taking prescribed medications, because of the risk of
drug interactions.
68
Tai chi Evidence rating Traditional Chinese Evidence rating
herbal medicine
Free and Easy Wanderer Plus
What is it?
Tai chi is a type of moving meditation that originated Other Chinese herbal medicines
in China as a martial art. It involves slow purposeful
movements and focused breathing and attention.
Chinese herbs may interact with Western medicines, such
as warfarin, and some should not be used during pregnancy.
How is it meant to work? Some Chinese herbs may be toxic.
In traditional Chinese medicine, Tai chi is thought to benefit
health through the effects of the particular hand and foot
What is it?
movements on important acupuncture points and body
channels. Tai chi could also help depression because it is a type Chinese herbal medicine uses combinations of herbs,
of moderate exercise or because it is a relaxing distraction from minerals, and animal products to treat disease.
anxiety and stress. Combinations of herbs are usually tailored to individuals
but there are some common herbs and combinations
Does it work? used to treat depression. Two of these are Free and Easy
Two studies have been carried out with depressed older Wanderer Plus and Chaihu-Shugan-San. The Chinese
people. One study compared weekly Tai chi classes to health Medicine Board of Australia regulates all Australian
education classes over 10 weeks. Both groups also took an Chinese medicine practitioners.
antidepressant. Depression improved in both groups, but the Tai
chi group showed slightly more improvement.
Another small study compared three months of Tai chi with no
Treatments are based on clinical experience from over
treatment. This study found greater reduction in depression
thousands of years of use in China. Chinese herbal medicine
symptoms in those who did Tai chi.
follows a different system of how to understand and treat
Are there any risks? disease compared to Western medicine. Herbs are chosen
based on their taste (sweet, spicy, bitter, sour, salty),
None are known. temperature, and which meridian they are thought to enter.
Meridians are channels in the body through which energy flows.
Recommendation
Although there is some promising evidence, more research is Does it work?
needed to say whether or not Tai chi works. Free and Easy Wanderer Plus (FEWP) is a Chinese herbal
preparation that includes eight herbs. Fourteen studies have
looked at its effectiveness for depression. Three studies found
it was more effective than placebo, and four studies found it
was as helpful as an antidepressant. It was also more effective
when combined with an antidepressant compared to taking an
antidepressant alone. All studies were carried out in China.
69
Traditional Chinese herbal medicine (continued) Tyrosine Evidence rating
Ten studies have been carried out on a Chinese herbal formula

called Chaihu-Shugan-San (CSS). CSS is made from seven What is it?
herbs and is thought to help depression caused by energy stuck
in the liver. These studies found that CSS plus an antidepressant Tyrosine is an amino acid, one of the building blocks
was more effective than an antidepressant alone. CSS was of protein. It is found in food, but can also be taken as
also more effective compared to an antidepressant. No studies a supplement.
compared CSS to a placebo. However, all of the studies were
low in scientific quality, which limits conclusions about the How is it meant to work?
benefits of CSS. Tyrosine is used by the body to make some neurotransmitters
(chemical messengers) in the brain. One of these
Are there any risks? neurotransmitters is norepinephrine, which is thought to be
Generally, Chinese herbs are safe when prescribed by a decreased in people who are depressed.
knowledgeable Chinese medical practitioner. Chinese herbs
may interact with Western medicines, such as warfarin, and Does it work?
some should not be used during pregnancy. There are some Two studies have compared tyrosine supplements with placebos
Chinese herbs that are toxic but most of these are not used in (dummy pills) in people who are depressed. Neither study found
Western countries. any benefit.
Recommendation Are there any risks?

There is promising evidence for Free and Easy Wanderer None are known.
Plus. More high-quality studies are needed to confirm its
effectiveness when used in Australia. There is not enough Recommendation
good evidence to say whether other Chinese medicines work. Tyrosine is not effective as a treatment for depression.
70
Vitamin B6 Evidence rating Vitamin B12 Evidence rating
Very high doses (above 100mg per day) of vitamin B6 can High doses of vitamin B12 can have side-effects, including
produce painful nerve damage. skin problems and diarrhoea.

Vitamin B6 plays an important role in many processes in the Vitamin B12 is important to the functioning of many
body, including the brain. This vitamin is widely available in processes in the body, including the brain. Meat, milk and
food, but can also be taken as a supplement. eggs are important sources of vitamin B12. Supplements are
also available.
Vitamin B6 is involved in the production of several
neurotransmitters (chemical messengers) in the brain. Some Vitamin B12 deficiency can lead to depression. This has led to its
of these, such as serotonin and norepinephrine, are thought use to treat depressed people who have a deficiency. However,
to be involved in depression. It is also known that vitamin B6 even in people without a deficiency, vitamin B12 lowers the level
deficiency can result in depression. This led to interest in its use of homocysteine in the blood. Homocysteine is a naturally
as a treatment, even in people who do not have a deficiency. occurring protein that may increase risk of depression and
heart disease.
Does it work?
There have been four studies comparing vitamin B6 with placebo
Does it work?
(dummy pills) or no treatment. Overall, there was no consistent One study has compared vitamin B12 supplements with placebos
benefit of the treatment. However, some positive effects were (dummy pills) in the treatment of seasonal affective disorder
found in two of the studies which involved women whose (winter depression). No benefit was found.
depression was related to hormones. One of these studies was
with women who had pre-menstrual syndrome and the other Are there any risks?
with depressed women taking oral contraceptives. High doses of vitamin B12 can cause side-effects, such as skin
problems and diarrhoea.
Very high doses of vitamin B6 can produce painful nerve Recommendation
damage. Doses above 100mg per day increase this risk. The limited evidence available does not show an effect of
vitamin B12 supplements on winter depression. There is no
Recommendation evidence on whether they work for other types of depression.
Vitamin B6 does not appear to work for depression in general.
However, there is some promising evidence that it might help
women whose depression is hormone related.
71
Vitamin D Evidence rating Yoga Evidence rating
Large doses of vitamin D can be toxic and lead to impaired What is it?
kidney functioning. Yoga is an ancient part of Indian culture. Most yoga
practised in Western countries is Hatha yoga. This type of
yoga exercises the body and mind using physical postures,
What is it? breathing techniques and meditation.
Vitamin D is essential to certain bodily functions,
particularly the growth and maintenance of bones. Few
foods contain vitamin D. It is mainly made in the body by the
action of sunlight on skin. It is also possible to buy vitamin D Yoga is thought to reduce stress and improve relaxation. It
supplements. Vitamin D has been used as a treatment for may also increase feelings of mastery from learning difficult
seasonal affective disorder (winter depression). postures or improve body image from greater bodily awareness
and control.
How is it meant to work? Does it work?

Levels of vitamin D decrease in winter due to reduced sunlight Seven small studies have looked at yoga as a treatment for
exposure. It is therefore possible that lack of vitamin D can depression. These used a variety of types of yoga. Overall, the
cause winter depression and that supplements may help treat results were positive. Yoga produced more improvement than
it. Studies have also suggested that low levels of vitamin D are no treatment and it was as effective as medical treatments.
linked with depression. However, the studies were not well designed, making it difficult
to come to firm conclusions.
Does it work?
One study compared a single large dose of vitamin D (100,000
IU) with one month of daily light therapy in people with winter To reduce the risk of injury, yoga should be practised in a class
depression. Depression was reduced in the group that received with a qualified instructor.
vitamin D, but not in the light therapy group.
Recommendation
Are there any risks? Yoga is a promising treatment for depression, but more good-
Large doses of vitamin D can lead to toxicity. This produces too quality research is needed.
much calcium in the blood and impaired kidney functioning.
Recommendation
The evidence is promising that vitamin D may help winter
depression, but more research is needed. There is no evidence
that vitamin D helps other types of depression.
72
Young tissue extract Evidence rating Zinc Evidence rating
Taken alone
What is it?
Young tissue extract (YTE) is extracted from fertilised, In combination with
partially incubated hen eggs. It is formed into a powder and an antidepressant
sold as a supplement.
How is it meant to work? Taking zinc at a higher than recommended dose (40mg a day
for adults) can be toxic.
It is thought that YTE might improve the body’s ability to cope
with stress.
Does it work? What is it?

One small study showed that 1680mg of YTE daily for 12 weeks Zinc is a mineral found in many foods, and is essential for
was more effective than a placebo (dummy pills). life. It can also be taken as a supplement.
Are there any risks? How is it meant to work?

No risks were reported in the above study. Some research has found that the level of zinc in the blood is
lower in people who are depressed. Lower levels of zinc can
Recommendation affect the neurotransmitter (chemical messenger) serotonin in
There is not enough good evidence to say whether young tissue the brain. Serotonin plays an important role in depression.
extract works.
Does it work?
Two small studies have looked at the effects of zinc in addition
to treatment with antidepressants. Both studies compared zinc
supplements (25mg of Zn2+ once daily) with placebos for 12 weeks.
Depression was reduced more in those taking zinc supplements
than placebos in both studies. The effect was greatest in those who
had not improved much with previous antidepressant treatment. No
studies have been done looking at zinc alone as a treatment.

Taking zinc at higher than recommended doses can be toxic.
The recommended upper limit for adults is 40mg a day (NHMRC
Nutrient Reference Values for Australia and New Zealand).
Recommendation
Zinc appears to work when taken with an antidepressant, but
more good-quality research is needed. There is no evidence that
it is helpful on its own.
73
Interventions that are Ketamine Evidence rating
not routinely available

that hasn’t responded to
other treatments
Serious side-effects, including death, may occur from using

ketamine. This is an experimental treatment that is not
available from health professionals/doctors.
What is it?
Ketamine is used mostly as an anaesthetic in vet practices
to sedate animals. It is also an illegal street drug. Ketamine
is a new, experimental approach for depression. When
ketamine was used for depression in the one study, very low
doses were injected.

Ketamine affects brain chemicals that are different from
those affected by antidepressant drugs. It is thought to work
by blocking the brain chemical glutamate from sending its
messages in the brain.
Does it work?
Ketamine has been tested in a small number of studies with
people whose depression had not responded to any other
treatments. In these studies, the people who were given
ketamine noticed a very quick improvement in their depression;
usually within an hour or two. This is very different from the
more usual antidepressants, which can take anywhere from
days to weeks to work. Also, the improvement lasted at least a
few weeks, even though they had only a single dose of ketamine.
Ketamine did not make these people “high”, but seemed to
return their mood to normal.
74
Ketamine (continued) Melatonin Evidence rating

Used under medical supervision, ketamine is relatively safe. What is it?
However, side-effects can be serious. These include changes to Melatonin is a hormone produced by the pineal gland in
vision or hearing, confusion, high blood pressure, feeling “high”, the brain. It is involved in the body’s sleep-wake cycle.
dizziness, and increased interest in sex. Abuse of this drug can Melatonin levels increase during night-time darkness.
produce very serious health effects, including death. Melatonin is available as a dietary supplement and can be
bought without a prescription.
Recommendation
Ketamine is a promising approach to treating people whose
depression has not improved with other treatments. It is not
known whether it works for people who do respond to other The production of melatonin might be disturbed in people with
treatments. Also, much more work is needed to explore the depression. In particular, a problem with the timing of melatonin
safety of this drug. production might cause seasonal affective disorder (winter
depression).
Does it work?
One study compared various doses of melatonin with placebos
(dummy pills) in adults with depression. It found higher levels of
depression when using melatonin, but the doses were high.
Another study compared melatonin with placebo in adults with
depression and sleep problems. No benefit was found to either
depression or sleep.
Three studies have looked at whether melatonin works for
adults with seasonal affective disorder. Two of these studies
found that melatonin did not differ from placebos, but the third
study did find a benefit.

Little is known about the long-term effects of melatonin
supplements on health.
Recommendation
On current evidence, melatonin does not seem to help, and
might even increase depression in high doses.
75
Negative air ionisation Evidence rating
What is it?
A negative air ioniser is a device that uses high voltage to
electrically charge air particles. Breathing these negatively-
charged particles is thought to improve depression.

This is not clear. However, it may affect the neurotransmitter
(chemical messenger) serotonin, which is thought to be involved
in depression. It may also improve how the mind processes
emotional information.
Does it work?
One study has been carried out with adults who had been
depressed for a long time. They were exposed to high density
negative ionisation for one hour each day for five weeks or to a
placebo (low density air ionisation). Half of these people recovered
compared to none who received the placebo.
Four other studies have tested negative air ionisation in people with
seasonal affective disorder. Three studies found it more helpful
than a placebo but one did not. However, this study may have been
too short for the treatment to work. In order to work, the negative
air ioniser needed to have a flow rate of at least 4.5 x 1013/second.

None are known. However, many air ionisers that are sold will
not produce the required high density of ionisation.
Recommendation
Negative air ionisation appears to work, including for seasonal
affective disorder. However, the air ioniser needs to be of the
right type.
Note:
Many air ionisers that are sold will not produce the required
high density of ionisation. They can also be expensive.
76
Other forms of self-help Chocolate Evidence rating
not tested in people

with depression
What is it?
Many people, including some people with depression,
report craving chocolate when in a low mood and eating it
to boost their mood.

Chocolate contains several compounds that could have
antidepressant effects, such as caffeine, theobromine,
tyramine, and phenylethylamine. However, the amount of these
substances in chocolate is so small that it is unlikely to influence
mood. Also, there are other foods with higher amounts of these
substances that do not improve mood. Some people think
that the carbohydrate content of chocolate boosts serotonin.
Serotonin is a chemical messenger in the brain thought to
be involved in depression. However, the protein content in
chocolate would block this effect.
Does it work?
Chocolate has not been tested as a treatment for depression.
However, studies in non-depressed people have found only a
brief positive effect on mood followed by feelings of guilt. Any
mood-lifting effects are likely to be due to its uniquely appealing
combination of sweetness and fat. Its pleasant taste and texture
could stimulate the release of endorphins (feel-good substances
that reduce pain).

Chocolate is high in fat, sugar and kilojoules.
Recommendation
There is no evidence that chocolate is helpful for depression.
77
Drinking alcohol Evidence rating Quitting smoking Evidence rating
Intoxication (drunkenness) may lead to violence and anti- What is it?

social behaviour, and increases the risk of accidents and
People who are depressed are more likely to smoke.
injury. Long-term heavy use of alcohol can have serious
Therefore, quitting smoking might be beneficial.
health consequences, such as liver disease.

What is it?
People who smoke are often addicted to nicotine. Nicotine
Many people report that they drink alcohol to feel good or to
deprivation motivates them to smoke the next cigarette.
relieve feelings of depression or tension.
However, frequent nicotine deprivation is unpleasant and could
contribute to depressed mood.
Alcohol has effects on multiple areas in the brain. Positive Does it work?
effects on mood could be caused by its involvement with parts There is no clear evidence on this. However, people who smoke
of the brain that control euphoria, alertness, pain relief, and and are depressed are at higher risk of more severe withdrawal
reward. It also has effects on thinking that could enhance mood, when quitting. In the long term, quitting smoking helps to
such as disrupting the ability to assess situations as stressful. prevent heart disease and stroke. These diseases increase
risk of depression, so quitting gives an indirect benefit to
Does it work? mental health.
Drinking alcohol has not been researched as a treatment for
depression. Research in non-depressed people has found that Are there any risks?
alcohol’s effect on mood is complex. Small amounts can have Quitting smoking could produce unpleasant nicotine withdrawal
a stimulant-like effect but large amounts act like a sedative. effects which initially might make depression worse.
Drinking in groups can lead to euphoria, but drinking alone often
results in depression and sedation. Its effects also depend on Recommendation
the drinker’s expectations, whether blood alcohol concentration Quitting smoking is good for physical health and might reduce
is rising or falling, and other factors. risk of depression in the long term. However, it can be more
difficult for people to quit when they are depressed. For a
Are there any risks? person who is depressed, it would be best to try quitting under
Studies in non-depressed people have shown that drinking medical supervision. (See beyondblue’s ‘Depression and quitting
heavily for days or weeks actually increases feelings of smoking: An information booklet’ at www.beyondblue.org.au/
depression. In fact, depression in some people with alcohol resources)
problems is caused by alcohol, and recovery can occur by
stopping all alcohol consumption. Intoxication (drunkenness)
may lead to violence, and increases the risk of accidents
and injury. Long-term heavy use can have serious health
consequences, such as liver disease.
Recommendation
Drinking alcohol cannot be recommended for depression.
78
Interventions reviewed but where no evidence was found
Alexander technique Feldenkrais

American ginseng (Panax quinquefolius) Flax seeds (linseed) (Linum usitatissimum)
Ashwagandha (Withania somnifera) Fragrance or perfume
Astragalus (Astragalus membranaceous) y-aminobutyric acid (GABA)
Balneotherapy or bath therapy Gerson therapy
Barley avoidance Ginger (Zingiber officinale)
Basil (Ocimum spp.) Ginseng (Panax ginseng)
Black cohosh (Actaea racemosa or Cimicifuga racemosa) Gotu kola (Centella asiatica)
Brahmi (Bacopa monniera) Hawthorn (Crataegus laevigata)
California poppy (Eschscholtzia californica) Hellerwork
Catnip (Nepeta cataria) Holiday or vacation
Cat’s claw (Uncaria tomentose) Hops (Humulus lupulus)
Chamomile (Anthemis nobilis) Hyssop (Hyssopus officinalis)
Chaste tree berry (Vitex agnus castus) Kava (Piper methysticum)
Chinese medicinal mushrooms (Reishi or Lingzhi, Ganoderma Ketogenic diet
Lucidum)
Kinesiology
Choline
Lecithin
Clove (Eugenia caryophyllata)
Lemon balm (Melissa officinalis)
Coenzyme Q10
Lemongrass leaves (Cymbopogon citrates)
Colour therapy, chromotherapy or colorology
Licorice (Glycyrrhiza glabra)
Cowslip (Primula veris)
Milk thistle (Silybum marianum)
Crystal healing or charm stone
Mindsoothe or Mindsoothe Jnr
Dairy food avoidance
Mistletoe (Viscum album)
Damiana (Turnera diffusa)
Motherwort (Leonurus cardiaca)
Dandelion (Taraxacum officinale)
Multivitamins
EMpowerplus
Natural progesterone
Euphytose
79
Nettles (Urtica dioica) Tension Tamer tea
Oats (Avena sativa) Thyme (Thymus vulgaris)
Osteopathy Tissue salts
Para-aminobenzoic acid (PABA) Tragerwork
Passionflower (Passiflora incarnata) Valerian (Valeriana officinalis)
Peppermint (Mentha piperita) Vervain (Verbena officinalis)
Pilates Vitamin B1
Pleasant activities Vitamin C
Potassium Wheat avoidance
Purslane (Portulaca oleracea) Wild yam (Dioscorea villosa)
Reflexology Wood betony (Stachys officinalis or Betonica officinalis)
Rehmannia (Rehmannia glutinosa) Worry Free
Rosemary (Rosmarinus officinalis) Yeast
Rye avoidance Zizyphus (Zizyphus spinosa)
Sage (Salvia officinalis)
Sedariston
Sex to relax
Shopping
Siberian ginseng (Eleutherococcus senticosus)
Singing
Skullcap (Scutellaria lateriflora)
Sleep hygiene
Spirulina (Arthrospira platensis)
St Ignatius bean (Ignatia amara)
Suanzaorentang
Taurine
80
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91
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Guide To What Works For Depression 2nd Edn

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A guide to what works for depression

www.beyondblue.org.au 1300 22 4636

• relying on alcohol and sedatives • headaches and muscle pains

• not doing usual enjoyable activities • churning gut

• unable to concentrate • sleep problems

Cyclothymic disorder A national survey of the mental health of Australians was

Different health professionals (such as GPs, psychologists Psychologists

When a treatment is shown to work scientifically, this does

Acceptance and commitment therapy (ACT)

Animal assisted therapy

Behaviour therapy / Behavioural activation

Cognitive behaviour therapy (CBT)

Computer or internet treatments (professionally guided)

Dance and movement therapy

Interpersonal therapy (IPT)

Mindfulness based cognitive therapy (MBCT)

Problem solving therapy

Reminiscence therapy For older people

Electroconvulsive therapy (ECT)

Transcranial magnetic stimulation (TMS)

Computer or internet treatments (self-guided)

For seasonal affective disorder

Non-seasonal depression in combination with an antidepressant

Omega-3 fatty acids

Traditional Chinese herbal medicine

Interventions that are not routinely available

Negative air ionisation

interventions commitment therapy (ACT)

What is it? What is it?

How is it meant to work?

What is it? What is it?

What is it? What is it?

Does it work? Does it work?

What is it? What is it?

What is it? What is it?

EMDR takes the view that distressing memories that are

Are there any risks?

Hypnosis should be provided by a qualified mental health

How is it meant to work?

What is it? What is it?

How is it meant to work? How is it meant to work?

What is it? What is it?

What is it? What is it?

Are there any risks?

How is it meant to work?

What is it? What is it?

Does it work? Does it work?

Long-term use of anti-anxiety drugs can cause dependence

Are there any risks?

Recommendation What is it?

How is it meant to work?

How is it meant to work?

Are there any risks?

For severe depression

How is it meant to work?

For severe depression that hasn’t

How is it meant to work?

For long-term depression

How is it meant to work?