If you've ever felt low and wondered whether therapy would actually help — there's now very solid evidence that it does, even if you access it through your GP rather than a specialist.
A large 2019 review by Zhang and colleagues analysed 57 studies involving over 10,000 people, all looking at whether Cognitive Behavioural Therapy (CBT) works for depression and anxiety in everyday healthcare settings — the kind of setting most people actually use. The verdict was clear: CBT produces meaningful improvement, whether delivered face-to-face or via telehealth.
CBT works by helping you notice the patterns in your thinking that keep you stuck. For example, if you often assume the worst, or tell yourself nothing you do matters, a therapist helps you examine those thoughts and test whether they're really true. Over time, you start to think — and feel — differently.
What's especially encouraging about this research is that the effects held up across different delivery methods. You don't need to see a specialist in a clinic to benefit. Telehealth options and GP-based services can work just as well for many people.
If depression has been dragging you down, please don't wait for it to lift on its own — reaching out to a psychologist is one of the most evidence-backed things you can do to feel better.