About 1 in 5 adults will have depression. Depression can lower the quality of life. If you feel like you have a low mood, poor appetite, or loss of interest in activities that last two weeks or more, you may have signs of depression. You should start by speaking with your doctor about this. Your doctor may suggest treatment that can include medications, but therapy known as cognitive behavioral therapy (CBT) is an important part of your care.
What Is CBT?
Cognitive behavioral therapy (CBT) is a skills-based approach in getting more control of your feelings. CBT helps increase mood through exercises that lowers negative thoughts that you may not realize you have. CBT is traditionally with a specialist that you meet in-person. This is a good choice but can have a long waitlist depending on where you live. However, there are other options that are more convenient, such as guided self-help CBT or computerized CBT . Any type of CBT will help you recognize negative thoughts and behaviors, allowing you to take control and increase self-esteem. CBT shows different ways of thinking that allows a more positive look on daily activities. CBT may not be a good option for some medical conditions, such as dementia, schizophrenia, mania, or severe depression; speak to your doctor if you are unsure if CBT is right for you.
What Is Guided Self-Help CBT?
This is a mixed form of CBT that has self-paced exercises that you can complete at your own speed. Virtual providers will check in regularly to give support, encourage you, and answer any questions. Guided self-help CBT may be a good option if driving or time is a problem, such as long commutes or long waitlists.
What Is cCBT?
Computerized CBT (cCBT) has digital exercises that help increase positive mood; these exercises are used on any phone or computer and are designed to be fun and give an in-person experience. Some cCBT even offer phone apps that use AI as your coach. cCBT offers privacy and low to no cost. This may be a great option for you if you prefer flexible therapy on-demand. Whichever option you choose, it is important to make a daily commitment to get the best results
What Are Some Medications Used?
While CBT is usually the first choice for treating depression, medications still play an important role and are often given with CBT. Some common medications may be Lexapro, Zoloft, Celexa, Cymbalta, or Wellbutrin. These medications work by balancing mood levels in your brain that may increase energy, concentration, and motivation. Speak to your doctor to find out if medication is a good choice for you.
What Lifestyle Changes to Consider?
Increasing self-care may help decrease depressive symptoms and improve mood. With social support, you don’t have to be alone with depression. Spend more time with close family and relatives. You can also find events for social support groups or CBT resources below. Connecting with others that understand you can help build new friendships and bring more excitement to life.
Here are some additional tips:
- Exercise, even just walking, can help with improving mood
- Relaxation techniques, such as deep breathing or progressive muscle relaxation, can help reduce tension in the body and keep you calm when under stress
- Book therapy involves self‑help books that uses CBT principles to teach coping strategies in daily life
- Meditation can help with focusing on the present moment and what you can control
- Guided imagery can help with regulating breathing and positive thinking
- Yoga or stretching promotes body awareness and loosens tight muscles/joints
If you are interested in getting connected to resources or help, check out…
Healthy Minds Philly: https://healthymindsphilly.org/get-help-now/
National Alliance on Mental Illness Philadelphia: https://namiphilly.org/
MeetUp: Find others with similar hobbies https://www.meetup.com/find/us–pa–philadelphia
Beck Institute for Guided Self-Help CBT: learn more or register
MindDoc is a CBT-based mobile app: https://minddoc.com/us/en/science
Written By:
Morrison Diep
PharmD Candidate of 2026
Philadelphia College of Pharmacy
References
- Mental Health Conditions & Care [Internet]. Centers for Disease Control and Prevention; [cited 2025 Nov 13]. Available from: https://www.cdc.gov/mental-health/about-data/conditions-care.html
- Cuijpers P, Noma H, Karyotaki E, Cipriani A, Furukawa TA. Effectiveness and Acceptability of Cognitive Behavior Therapy Delivery Formats in Adults With Depression: A Network Meta-analysis. JAMA Psychiatry. 2019 Jul 1;76(7):700-707. doi: 10.1001/jamapsychiatry.2019.0268. Erratum in: JAMA Psychiatry. 2019 Sep 1;76(9):986. doi: 10.1001/jamapsychiatry.2019.2040. Erratum in: JAMA Psychiatry. 2022 Feb 1;79(2):180.
The Rise of Computerised CBT and Guided Self-Help for Anxiety and Depression [Internet]. 2025 [cited 2025 Nov 13]. Available from: https://psychology.town/psychotherapeutic-methods/rise-of-computerised-cbt-for-anxiety-depression/#what-is-guided-self-help-gsh