Effective Therapeutic Approaches for Coping with Depression: Cognitive Behavioral Therapy vs. Art Therapy
Montreal Art Therapy Centre
Professional art therapy, play therapy, and CBT therapy for children, teens, adults, and families.
“It feels like a heavy weight pressing down on your chest, making each day a struggle to find light. Even the simplest tasks can become monumental challenges, and the relentless inner turmoil drains your energy and hope. It’s a constant battle with a voice that seems to amplify every doubt and fear. ” Says a patient diagnosed with major depression.
Depression, also known as major depression or clinical depression, is a serious mood disorder that profoundly affects how a person feels, thinks, and handles daily activities.
The 2012 Canadian Community Health Survey (CCHS) by Statistics Canada revealed that 5.4% of Canadians aged 15 and up experienced symptoms that fit the criteria for a mood disorder over the past year. Among them, 4.7% were dealing with major depression. People struggling with depression often feel misunderstood by those around them. Their condition may be downplayed, exaggerated, or not fully appreciated, leading to the perception that even simple requests require an enormous effort, which fosters guilt and a sense of inadequacy.
This blog explores two distinct yet common therapeutic approaches—Cognitive Behavioral Therapy and Art Therapy—and their effectiveness in alleviating depressive symptoms.
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What Is the Difference Between? Cognitive Behavioral Therapy and Art Therapy in Managing Depression?
Cognitive Behavioral Therapy (CBT) is highly effective for addressing depression due to its focus on identifying and altering negative thought patterns and behaviors. For example, in a typical CBT session, a client might discuss a recent situation where they felt overwhelmed, such as a stressful work meeting. The therapist helps the client recognize negative thoughts about their performance, such as “I’m terrible at this job” or “I always mess up.”
Together, they challenge these distorted thoughts by examining evidence and considering alternative, more balanced perspectives, like “I made some mistakes, but I handled the meeting well overall.” The session may also include developing a plan for managing similar situations in the future, setting realistic goals, and engaging in activities that boost mood and motivation. This evidence-based approach not only improves mood but also equips individuals with practical skills to manage stress and prevent relapse.
Art therapy (AT) has garnered significant attention and demonstrated equally positive outcomes through various mechanisms. Research highlights eight therapeutic factors that contribute to its efficacy in treating depression: self-exploration, self-expression, communication, understanding and explanation, symbolic integration, creativity, and sensory stimulation. Given that individuals with depression often struggle with negative self-talk, art therapy provides a unique avenue for them to engage with their inner thoughts and emotions.
By utilizing colors, symbols, and physical movement, along with verbalizing their experiences at the session’s end, clients can achieve a profound connection with their feelings and their therapist, fostering deeper self-awareness and emotional healing.
It is also known that individuals who are struggling with depressive mood and negative thoughts, often find it difficult to articulate their emotions and thoughts verbally. Art therapy provides an outlet, where they can first attempt to express their emotions and thoughts creatively. Then, following a conversation about their creation, initiate a conversation that is going to be healing and help them process the emotions.
What to Expect in an Art Therapy Session for Individuals with Depression?
Literature identifies two common approaches to art therapy: direct and indirect. In the direct approach, clients are guided to paint themselves in various roles, fostering awareness of their personal connection to the exercise and potentially influencing the session’s content consciously.
Conversely, the indirect approach employs more playful and less transparent activities, such as creating color inkblots, and annotated scribbles. In this method, clients express their inner life without explicitly discussing current issues, allowing their creative output to reveal underlying emotional states.
Selecting the direct or indirect approach to art therapy is decided upon the completion of the clinical assessment that is done by the art therapist. An art therapist is trained to develop direct or indirect art therapy interventions based on your therapeutic needs and goals.
Here are some example images of the mentioned art therapy activities:
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Here are some key takeaways that you may find useful:
How Do I Know If I Have Depression?
If you’re questioning whether you might have depression, consider these common symptoms:
How is Depression Different from Sadness?
Sadness and depression might seem similar, but they are worlds apart. Sadness is a natural, fleeting response to life’s ups and downs, like a rough day or a personal setback. It usually passes as things get better and doesn’t stop you from enjoying life. Depression, on the other hand, is a persistent, all-encompassing condition that lingers for weeks or even months, often without a clear reason. It can deeply impact your daily life, making even simple tasks feel overwhelming and draining your ability to find joy. While sadness is a normal part of life, depression is a serious mental health issue that needs professional help to navigate.
When Do I Need to See a Therapist for My Depression?
If you’ve been experiencing the symptoms listed above? most days for more than 3-4 weeks, it’s important to consult with a doctor or mental health professional. If you or someone you know is having thoughts of suicide, seek immediate medical attention by calling 911.
How Can I Improve My Mood by Changing My Lifestyle?
To enhance your mood through lifestyle changes, start by embracing regular exercise to boost endorphins and alleviate stress. Adopt a nourishing dietrich in fruits, vegetables, and whole grains, while minimizing sugar and processed foods. Prioritize quality sleep by aiming for 7-9 hours each night to support overall well-being. Practice stress management techniques such as mindfulness, meditation, or deep-breathing exercises to maintain emotional balance.
Cultivate meaningful social connections with friends and family to enrich your emotional life, and indulge in hobbies that bring joy and a sense of accomplishment. Set realistic and purposeful goals to provide motivation and direction.
Last but not least, if you encounter persistent mood challenges, seeking guidance from a mental health professional (such as a counsellor, an art therapist, or a psychotherapist) can offer valuable support. Integrating these strategies into your daily life can foster sustained emotional well-being and fulfillment.
Written by Linxuan (Skyler) Li
Edited by Reyhane Namdari
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References:
Canada, P. H. A. of. (2016, December 30). Government of Canada. Canada.ca. https://www.canada.ca/en/public-health/services/chronic-diseases/mental-illness/what-depression.html
U.S. Department of Health and Human Services. (n.d.). Depression. National Institute of Mental Health. https://www.nimh.nih.gov/health/topics/depression#:~:text=Depression%20(also%20known%20as%20major,sleeping%2C%20eating%2C%20or%20working.
Esposito, C. M., Mancini, M., Estradé, A., Rosfort, R., Fusar-Poli, P., & Stanghellini, G. (2024). How do depressed people feel perceived by others? A qualitative study from the patient’s perspective. Journal of Affective Disorders Reports, 16, 100776. https://doi.org/10.1016/j.jadr.2024.100776
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