Quick Answer:
For mild-to-moderate depression, exercise is as effective as antidepressant medication — without the side effects. For severe depression, medication provides faster relief. CBT therapy outperforms both for long-term relapse prevention. The ideal approach combines all three.
Research Comparison
| Factor | Exercise | Medication (SSRIs) | CBT Therapy |
|---|---|---|---|
| Effectiveness | Matches SSRIs (mild-mod) | 60-80% improvement | 🏆 60-80% improvement |
| Speed | 2-4 weeks | 🏆 4-6 weeks | 4-6 sessions |
| Side effects | 🏆 None (positive only) | Nausea, insomnia, sexual | 🏆 None |
| Long-term | Ongoing practice needed | Relapse when stopping | 🏆 Skills persist |
| Severe depression | Insufficient alone | 🏆 Effective | Effective + meds |
| Cost | 🏆 Free | $10-50/month | $48-100/week |
The 3-Step Approach
Step 1: Exercise — start with 30 minutes walking 3-5x/week. Free, immediate, no barriers. See exercise for depression.
Step 2: Add CBT — if exercise alone isn't enough after 4 weeks, structured therapy addresses the thinking patterns maintaining depression. Online-Therapy.com from $48/week.
Step 3: Discuss medication with your GP — for severe depression, combining all three produces the best outcomes.
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