Talk therapy for depression

Talk therapy (also called psychotherapy) means meeting regularly with a trained professional to work on what you're going through. For mild to moderate depression it works about as well as medicine, and the benefits often last after therapy ends.

Several types have strong evidence. They work about equally well, so pick one that feels right to you. Feeling comfortable with your therapist matters more than the type.

Types of therapy with good evidence

Cognitive behavioral therapy (CBT)

Helps you notice thoughts and habits that keep you stuck, and practice new ones. Often includes small tasks to try between sessions.

Behavioral activation

Helps you slowly get back to activities that matter to you, even before you feel like it. Doing more often helps mood follow.

Interpersonal therapy (IPT)

Focuses on relationships and life changes, like conflict, loss, or a new role, and how they affect your mood.

Problem-solving therapy

Breaks problems into steps you can manage, one at a time. Often short, and often offered in primary care.

Guided online CBT

CBT lessons you do online, with a coach or clinician who checks in. A good option for milder symptoms, or while you wait for a therapist.

What the letters mean

Many kinds of professionals can provide therapy. All of these are licensed by the state:

LCSW

Licensed clinical social worker.

LPC

Licensed professional counselor.

LMFT

Licensed marriage and family therapist. Works with individuals too, not only couples.

PhD or PsyD

Psychologist, with a doctoral degree in psychology.

Psychiatrist (MD or DO)

A medical doctor. Can prescribe medicine. Some also offer therapy, but many focus on medicine.

Psychologists, counselors and social workers can't prescribe medicine in Pennsylvania.

What to expect

• The first session is mostly getting to know each other. The therapist will ask what brings you in, how you've been, and what you'd like to change. You can ask questions too.
• Sessions usually last about 45–60 minutes, often once a week. Many happen by video.
• Many people notice some change within the first several weeks. A course of CBT or IPT is often around 8 to 16 sessions, but it varies.
• It's OK to say if something isn't working, or to switch therapists. A good fit matters.

How to tell if it's working

Some therapists ask you to fill out a short questionnaire, such as the PHQ-9, every few weeks to track how you're doing. This is called measurement-based care, and it helps you and your therapist see change that's hard to notice day to day. You can ask your therapist if they do this.

If you've been in therapy for 6–8 weeks and aren't feeling better, talk with your therapist. You might try a different approach, add medicine, or both. See the steps of care.

Finding a therapist

Our directory lists options in Pennsylvania, including low-cost ones. For tips on reaching out and what to ask, see contacting a provider. To figure out costs, see paying for care.

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