Practical tips to improve mental health PLEASE!

[Cluelessat33]

I'm 34 and honestly feel like i have an ongoing battle with my mental health. It seems to get worse no matter what I try.

Single Mum, low income, Adult child of an alcoholic parent, stressful job...

I've been on tablets, which I hate the side effects of, done the NHS talking therapies on numerous occasions. I walk every day with my dogs, but don't find that relaxing as all (reactive older dog), eat healthily etc.

I desperately want to get out of this downward spiral where I feel my mental health just gets worse, despite all efforts to the contrary. I spend most of my time feeling like I'm dipping my toe into the water of a serious breakdown. I'm exhausted, totally and utterly frazzled and worn out, constantly anxious, fed up with feeling broken.

How can I take this by the balls and do something about it. What have people tried that has actually worked for them? Bearing in mind I'm working on changing my job, but that's not an immediate fix, and finances for any expensive counselling etc are out.

I used to have a day off. Do no jobs. No housework. Lazy food. By about 4pm I was bored and feeling less awful.

I know it’s not everyones thing but yoga. Please try it. Gives me a bit of mental time out as well as doing my physical body some good. I feel so much better after a class (could do some at home via YouTube if it’s hard to get out to a class)
We’ve so much on our plates all the time, it sucks. Give yourself permission to feel some of those things you describe, don’t beat yourself up - and then take the time to actively switch off and feel something else. For me, that was yoga, I hope it helps you too.

You shouldn’t be feeling as bad as you do on antidepressants, if you find one that suits you should notice a definite positive change in your mental and emotional health.

You might already be doing these but the things that I was recently told were the most important things for getting yourself back into a healthier mental state: sort your sleep (sleep and wake at the same time each day basically), eat regular meals (healthiness is less important here than having regular meal times) and getting at least 30 mins of daylight a day (you’re probably already doing this if you’re walking your dog each day). Those things are supposed to help with your circadian rhythm which can be messed up if you have depression.

Have any of the NHS talking therapies helped when you’ve done them? What helped at the time and are you still implementing the techniques you learned? If not, then going back to that could help.

How is your balance of things you’re doing across the week? Are you doing too much and exhausting yourself? Are you not doing enough because you’re feeling low? And are you adding enough enjoyable things into your life or is it all work and routine things?

Meditation, learning to control your mind/thoughts and discover happiness from within.

I really relate to this. I experience periods of depression and anxiety, and feel exactly like you at times- just on the verge of complete collapse and despair. A few things I find help:

Speaking to other people. Everyone has their own struggles, even if they don't seem it. If you have friends or family you can speak to about how you feel, tell them. A lot of people will have had similar experiences and be able to relate or at least lend a shoulder to cry on. If you don't have friends or family, there are loads of groups you can join which helps too.

Take it day by day. Each day, try to see a tiny positive thing you haven't seen before - even if its something small like spotting a particularly scenic view, take it in and appreciate it. A lot of little moments of niceness can add up to an improvement in your mood.

As @peakedatseven said in their great post, eat and sleep well if it all possible. A few good nights sleep can do a lot.

Good luck, you will get through this, even though I'm sure it feels like you won't at the moment.