What helps depression other than meds?

[Professionalprocrastinators]

I'm pregnant and have small DC so not able to get our for spontaneous runs etc, but would love to hear from others who've had depression and what helped them (other than medication)

I'm not too bad but have definitely lost motivation and spend most the day sat on the sofa in between looking after the kids. I'm not looking after me very much. I want to get my mojo back by the time this baby arrives.. 6 months to go.

Any ideas?

People being kind to you and showing you love and if they aren't, you must be kind to yourself and show yourself love. Praise yourself with your inner voice and don't criticise yourself. Buy yourself things that show you care about yourself even if you'd is vitamins, good food, nice shampoo. You deserve to be looked after.

spotify (I've only recently discovered it. dimwit alert)
gratitude diary - oprah says they're great. olivia atwood says they're great. i say they're great. my therapist said they're great. 3 things a day to be grateful for. really sets up your positive neuro linguistic somethings. i don't particularly know what i'm talking about but they're v.g.

Movement snacks!! A new thing I’ve heard a couple of people talking about lately - my therapist and my Pilates teacher. If you don’t have energy or time for a proper workout - gym wear, sweat, shower - just do a few stretches, star jumps, dumbells etc. I was having too many literal snacks so I’m trying to do this instead 😄

Back in after a short walk to the supermarket and back. I treat myself to a face mask and some nice wax melts.

I took my vitamins for the first time in weeks after seeing that mentioned here. I have magnesium, folic acid, vit b, vit c and a high strength vit d. I used to take them religiously but when my MH slips I neglect to.

Some days (like today) I'm really motivated to do something about it but then the next morning I can wake up feeling meh and not push myself. I'm ashamed to say I haven't been looking after myself very well at all, although I certainly am my children. The limited energy I have is poured into them.

To answer some questions, I'm not currently on medication no. I trialled sertraline and citalopram a couple of years ago and found the side effects too much. I seem to be quite sensitive to most meds, not in a good way.

I had a fab counsellor/psychologist 18 months ago when I was postpartum with my youngest, I had a birth trauma and she helped me through that. That was through IAPT and I can self refer again but was thinking of saving that lifeline until after I give birth this time, if that makes any sense. You only get so many sessions and I think I'll probably need them much more then than I do now.

My oldest has autism and every day is a battle at the minute, his new favourite thing to do is launch anything and everything around the room and behind the tv so my days consist of constantly picking up whatever he's thrown and cleaning up the constant mess. I love him very much but he's incredibly hard work.

I hope anybody else struggling with depression takes heart from these suggestions I've been given as they're extremely helpful

Saying the same as other PP because these things really do help: sleep, exercise, good loud music and talk therapy. But also cutting yourself some slack and making time for yourself to do something you enjoy - often easier said than done when you have small kids but really important. Mind yourself OP and I hope you feel better soon

Watching - I am having a particularly bad bout of depression at the moment. I have started taking Sertraline but it hasn't taken effect yet.

I am not really in a position to offer advice, but the following have helped me.

Structure and routine stop me feeling overwhelmed by everyday tasks. I recently read a book called Atomic Habits by James Clear, which I found incredibly interesting.

Deep breathing/mediation for 5-10 mins. I sit quietly with my eyes closed and relax my body. I breath slowly and deeply in through my nose and out through my mouth while concentrating on all the little sounds around me. This helps rid me of the knot of anxiety and sadness in my stomach.

I hope you find something that works OP!

I feel like running saved my life twice

Fresh air.
Writing lists. Even if it is just things like make tea. Put washing in. Go for walk. Tick off each thing right when you do it.
Set timer to watch tv. Allow a set time each day.
Eat well.
Daylight.
Sleep well.

Set yourself deadlines. So, rather than sit on the sofa give yourself 50 minutes to sit on the sofa then commit to get up and do x.
Set small goals each day. Reward yourself for achieving them.
Treat yourself every day (a good book, a bubble bath, chocolate, that meal you never make because no one else likes it, whatever!)

Spend time outside.
Take Vitamin D.
Leave the children with DP/family every day, even if only for a short time, whilst you go for a walk/have a cup of coffee by yourself etc.
Take an online yoga class.
Make realistic targets. Don't make over ambitious plans, so that you aren't disappointed if you don't achieve them.
If you like cooking, challenge yourself to try a new recipe each week.