Minutes

Depression - is there an app for that? Japanese researchers explored how individual CBT (Cognitive Behavioral Therapy) helps a person challenge and adjust their thoughts and assumptions to reduce symptoms and learn more uplifting behaviors. Can these be learned via mobile technology? 

Nearly 4,000 adults (51% male) with slight depression not meeting criteria for severe depression diagnosis were randomly assigned to receive different combinations of CBT-based skills via a smartphone app.  CBT Skills included cognitive restructuring (changing thoughts), problem-solving, managing insomnia, and taking actions that improve mood by engaging in positive activities. This minimizes avoidance behaviors that increase feelings of sadness and isolation. To determine which elements led to symptom improvement, depression was measured over time. 

Results? The app-based CBT led to reductions in depressive symptoms. Although all components provided some benefit, certain skills had a greater impact than others. Positive behavioral actions and sleep-focused interventions were shown to be the strongest mood improvers. 

Conclusions? Smartphone-delivered CBT can provide accessible skill training and thus effectively help with mild depression.  High-impact strategies like behavioral activation and sleep regulation were most impactful. Smartphone tools are best used to supplement, not replace, therapist-guided care. Get involved in positive activities and get your sleep!