Self help book recommendations on depression/anxiety please

[Ruminating2020]

Posting this here for traffic.

I have not been feeling myself over the last 4 weeks or so and have been ruminating over my past behaviour. I have gone through feelings of guilt, shame, regret and self loathing over things which I did as a teenager and even in my 20s, and can't help feeling and telling myself what a terrible person I am.

My sleep has been affected as a result of this and I usually wake up in the middle of the night with heart palpitations and reminders of past events. I have already been to the GP for blood tests to see whether there is a medical reason for the palpitations but still don't have the results.

I have a feeling that the waiting list to see a therapist or receive any sort of treatment for anxiety will be long, so I am hoping someone on here may know some good books on the topic or strategies for coping, please. DH has been amazing in supporting and reassuring me but it's not fair on him to keep burdening him like this.

Please help. I am feeling worse everyday, even though I keep thinking it will pass once I'm away or once I'm back at work with human interaction.

Thank you in advance.

@Ruminating2020

Thank you for suggestions. I will have a look at the books and start taking vitamin b.

I would recommend a high dose of vit d too

I've ordered a couple of books now and I phoned the GP this morning.

He was lovely and after I explained my symptoms of ruminating after waking up with heart palpitations, he wanted to see me in person and do an examination next week.

What should I expect when I see the GP about anxiety? I've not been diagnosed yet, but I've already spoken to him about the heart palpitations from the previous week.

@Ruminating2020

Thanks *@Palavah*.

@whydontkidscomewithauserguide how long have you been taking supplements for?

Sorry I missed this! You have to start and then take them religiously. Maybe 3-4 weeks but I notice a difference immediately with Passion flower. Another thing I would highly recommend is drinking loads and loads of water. I am anxiety prone (had it on and off for a loooooong time) and tend to notice that when I let these things slide I start feeling anxious and irritable, culminating in panic attacks over daft stuff. So then I reset and start again and feel better. Also try to have a think about what is making you anxious and write down why. Then using the same list cross of those things that you can’t do anything about and focus on those that you can. Small steady steps and consistency is key. Good luck OP.

Thanks @whydontkidscomewithauserguide.

It seems to be mostly intrusive thoughts about past events that is making me anxious and I can't do anything about that.

I've been teary twice today and asked dh what he'd do if something were to happen to me, and that at least he'd be able to find a better wife. I know I sound pathetic and dramatic, but at the moment I really can't seem to help feeling the way I do.

I hope I can get some answers from the GP on Monday.

Aw bless you. Have you tried speaking to someone in real life about how you are feeling and the events that you are referring to?

Hi @whydontkidscomewithauserguide, the only person who knows is dh and a couple of others but not in detail. dh has been absolutely wonderful and generous about this, even though it's unfair to burden him with it.

It is not really something I would feel comfortable discussing with friends but maybe with a therapist.

Hi, I have intrusive thoughts and have just started CBT. Apparently congestive restructuring helps.

Meant to say you can self refer on the IAPT website. Mine is all being done by phone calls

Hi @cleowasmycat, thank you for your reply. Has the CBT helped you? When did you start feeling better?

I am due a phone call from the GP tomorrow who wants to see me in the afternoon. Hopefully I will get some answers.

I'm doing it at the moment but have had several types of counselling over the years and have always found it invaluable.

I've been to the GP's which was very brief. I got a self referral telephone number from him and I went online to fill in a self referral form. To be honest, I was a little disappointed but I guess there is only so much they can do at the moment.

Has anyone with recent experience know how long something happens after completing a self referral form?

Thanks again.

I did the self referral. Only took a few weeks.

Hi @cleowasmycat,

Thank you. I guess I'll try to keep myself busy until then. Hopefully, I will start feeling better now that I am back at work properly.

I got a phone call earlier today after the self referral and I have an assessment appointment next week, which was far sooner than I thought. They told me that the assessment is to see what type of treatment would be appropriate for me.

That was far more efficient than I thought.

Not a book, but Jodie Moore's "Better than happy" podcast is great. Specifically episodes on negative emotions, layering emotions and giving yourself grace helped me a lot!