Just A Few Minutes On This App Every Day Could Help Ease Depression, Study Suggests

KYOTO, Japan — Depression exists on a spectrum, but traditional treatment often doesn’t. The estimated 11% of people worldwide with mild depressive symptoms typically fall through healthcare cracks, suffering too much to function well, but not enough to meet clinical thresholds for treatment. Now, new research from Kyoto University reveals these individuals can find significant relief through bite-sized therapy skills delivered right to their phones.

The trial tested five common therapy techniques within a resilience training app called RESiLIENT. It included nearly 4,000 adults with what researchers call “subthreshold depression.” Instead of throwing a bunch of different therapy techniques together and hoping something sticks (the usual approach), researchers tested specific skills to see which ones actually work in this study published in Nature Medicine. Each skill was delivered through app modules and required approximately 20-60 minutes per week of engagement.

Subthreshold depression is a gray zone between feeling fine and meeting the criteria for clinical depression. Symptoms are often serious enough to impact daily life, but many people don’t qualify for treatment programs, which tend to focus on more severe cases and are often costly.

One of the five tested skills is called behavioral activation. It’s basically about getting yourself to do things you enjoy. Another focused on changing negative thought patterns. Others taught problem-solving techniques, ways to express yourself better, and strategies for improving sleep.

But do they actually work? According to the results, yes, and quite well. All five skills significantly outperformed the control conditions after just six weeks of use. Participants spent roughly 20-60 minutes per week on the app, about the time it takes to watch a single episode of your favorite show.

Behavioral activation was the most effective technique. The app’s benefits lasted long after people stopped regularly using the app. Six months later, participants were still reporting improved mood. Participants weren’t just getting a temporary boost from using a shiny new app; they were actually learning skills that stuck with them.

In mental health research, there’s this idea called the “Dodo bird verdict” that claims all legitimate therapies work equally well. This research says otherwise. Different techniques had noticeably different effects.

The trial had a high completion rate, which is particularly impressive given what we know about digital health tools. If you’ve ever downloaded a fitness app only to abandon it after three days (no judgment here), you understand the challenge. Yet 84% of participants completed the main parts of the program, compared to typical rates for similar unguided internet therapy programs hovering around just 30%.

Why does all this matter? Well, there’s a massive gap between those who need mental health support and those who receive it. Even in wealthy countries, fewer than half of the people with depression get adequate treatment. In developing regions, that number plummets to single digits.

For people with mild symptoms, the situation is even worse. They suffer real impairment – relationship difficulties, reduced work performance, lower quality of life – but often don’t qualify for limited treatment resources. Many are told their problems aren’t serious enough or to come back when things get worse.

That’s a bit like telling someone with pre-diabetes to come back when they develop full-blown diabetes. It makes little sense from both individual health and public health perspectives.

Mental health resources are stretched worldwide. This research offers evidence-based, accessible interventions that target depression before it becomes debilitating. By putting effective therapy techniques literally in people’s hands, we might finally start closing the enormous gap between those who need mental health support and those who receive it.