Managing depression/anxiety without medication?

[Petals23]

I was on sertraline for a year for anxiety but came off it in February as for me the side effects outweighed the benefits. I've now started to feel down in myself the last few weeks, I've got this heavy feeling where I just feel like sleeping, still have the anxiety. I'm putting on a happy face but it's an effort.

I'm unsure whether to ask doc to put me on something else. I couldn't bear the thoughts of going back on sertraline. I walk every day.

Has anyone any recommendations?

Setraline really didn’t suit me. Have you done any CBT? Tried mindfulness?
If you need anti depressants really don’t be put off trying a different one. They can help so much.

I was about to ask the same question, so I don't have many ideas but just wanted to come on and give you a hand hold I was on sertraline for 6 months last year and came off in January this year, the side effects outweighed the benefits for me too. I felt ok for a while, much better in fact which I think was down to therapy. However we went into lockdown, I couldn't see my therapist in person and gradually things have got worse. I should exercise more but I didn't really feel like it, I do try to get outside in the sun and fresh air everyday, I try to eat well, get as much sleep as I can, I try not to drink too much booze, but honestly it sometimes takes the edge off. I also take CBD oil which I think sometimes works but it's hard to tell, I think taking care of yourself is helpful but it's hard when perhaps you lack motivation and would rather eat a piece of toast for dinner! Have you tried any counselling or therapy?

Have you been offered CBT? I've been suffering with anxiety and I've actively chosen to go down the therapy rather than medication route. The wait list wasn't very long at all, and I'm currently in the middle of a 6 week 121 programme with a practitioner.

Keeping busy generally and taking tons of exercise does it for me - vigorous physical activity every day. I like fast cardio like cycling or aerobics but some people find swimming or running very good for mental health. Are there any types of sport/exercise that you enjoy?

Are you able to do more vigorous exercise? Walking is pleasant but it doesn't produce the 'happy rush' you get from harder workouts.

I’ve avoided anti depressants so far, I undertook counselling and that helped me.

No, I've never tried CBT. The fact is I'd a stressful event in my life a few years ago that set the anxiety off. This all resolved itself but the anxiety never left me - it's as if my body just got used to being like this, on edge and not able to relax. So I'm not sure whether CBT would help me. It's got to the stage where I wake up and think another day of feeling anxious ahead, I'm finding it's getting me down.

I think CBT would help. It's a really effective treatment. It's worked well for me. You can usually access it via a self referral in your area, or through your GP. Sometimes there's a waiting list so it might be worth getting yourself on the list and giving it a try? There is also a good book called "mind over mood" you could work through if there's a wait.

CBT really helped me.

I've been wondering about this. I was due to start private CBT at the beginning of May but that's not happened as I don't want to do it over video.

Maybe it would be worth getting on the GPs list, as a PP said and in the meantime trying down self help books or podcasts.

I’m in the middle of phone CBT therapy too. I prefer face to face, but that’s not happening. I’ve had mindfulness before and I think these things can help to reframe your thoughts.

I tried Sertraline and it made me feel dreadful. I’ve had Mirtazapine too and that’s not as bad, but it feels like wading through treacle.

The waiting list was a few weeks for the CBT, but it’s worth trying.

Regular counselling, a supportive home environment with everyone on board, exercise, decent food and sleep and no alcohol. I have enduring MH issues and am under tier 4 MH services but am off meds now. I do have someone I can call between core working hours who I know and then another helpline out of these hours.