Getting through "depression" without drugs

[LostTheCoat]

Hello.

Has anyone out there decided that they are not willing to take "antidepressants" and have gone down other routes to get out of feeling emotionally terrible?

Anyone want to chat about this?

I know what will be on offer if I go to the doctor. I don't want that (I also really don't want to be persuaded into it, please - I know people have positive experiences of the drugs, but I have my reasons to not want them).

Anyone else?? TIA

The placebo response rate for mild to moderate depression is excellent.

What this means is that if you look at a list of suggestions of things that might help with depression (exercise, getting out into nature, mindfulness, kindness to yourself, cold water swimming, strange diets) and pick one that makes sense to you, then there's a really good chance that it will help you.

I'd go and see your GP as well though - many are really empathetic and will help with a sympathetic chat and will know what support might be available in your area as an alternative to medication.

I find using a journal to track the things I'm doing to feel better is a great help. It means I'm actually paying attention to whether I've gone for a nature walk, ate well, didn't drink alcohol. It feels good to check off the boxes at the end of the day

Recently I have realised I have mild depression which may of course be easier to deal with.

But I have decided that I would not like to go down the antidepressants route.

No judgement to anyone that does use them, but I feel for myself, I would like to try to sort it out without going there unless I really have to. As a very last resort.

I do feel like when I move more and exercise, I do feel better but it gets hard when you are stuck in a rut sometimes, and feel due to the depression, you have no energy.
I have to really push myself.
I feel if I took time out and just concentrated on giving myself some time and pamper, I may feel better.
But I feel too busy or guilty if and when I do, which is something that needs to change.
How do you feel?

It depends what you want to achieve and the severity of your condition.

If you are just feeling low or mildly depressed, I'd think some exercise and self care are great for making you feel better. Sometimes going out with some friends may also help.

This is very good advice. All the things they have mentioned, I feel does help dampen the feelings and has had positive results for me.

Only one is I haven't been to the doctor.

Four things that massively helped me:

(1) Exercise
(2) Cold water dipping
(3) Stopping drinking alcohol
(4) Therapy

The exercise and cold water dipping has been part of my maintenance routine. And quitting drinking was a really important lifestyle choice. I don’t know how I’d manage if I was still drinking. Therapy that was short term and solution focused helped me deal with the difficult situations in my life so I could move on to a happier, healthier life.

All that said, I did take sertraline for about 18 months and when I needed it, it was absolutely lifesaving. It wasn’t a long term solution and I eventually stopped because of the side effects (I had absolutely no issues stopping). But for the period of time that I took ADs they really did help me. I just needed a little bit of a leg up during a difficult time until I could find my feet and utilise other tools.

So I don’t think it has to be an either/or approach. They can be beneficial when you need them, but can be short term and complementary with other approaches.

I read recently (can’t remember where sorry) that being cold can help. And I have noticed that I sometimes wander around the house doing housework/tidying/whatever and I’m cold. I pass by an opportunity to get a jumper so many times. So maybe I subconsciously knew this? I don’t do it outside or away from home because that’s miserable and if you get too cold it’s got potential to become dangerous. But being cold in my own home with things to help me close at hand definitely helps.

Check out guided self hypnosis on YT. That may sound a bit woo but I have found it to really help with my mood. Self Hypnosis is actually having a talk with your subconscious and giving yourself tips on how to feel better. You only use positive encouraging affirmations so it cannot harm you in any way. HTH

I was googling, trying to find where I read it, but actually there are so many articles stating this.

I would say, therapy and exercise.

Exercise gives me a natural short high, which is a nice reset. It also tires me, so I sleep well after. That's my "jolt" to an otherwise flat line.

Therapy though, therapy is the way. Have to go through it to come out the other side. (For me anyway).

I did. Severe depression at university. Doctors tried me on three different types of anti depressants - all of which made it worse! And made me put on weight. Which then made me even more depressed.

Eventually I went cold turkey (doctors were adamant that they’d find a drug that worked and kept trying to drag me back onto them) and started doing my sport again. Cut out all crap food. Got a puppy. Took about four months (once I got past the puppy biting phase and back to a decent level of fitness from my sport) for me to be 100% again. Never looked back.

That being said, I do not advocate for people buying a puppy to combat depression! I just knew it would work for me (grew up with dogs and was always happiest with dogs).

I am with you, in fact I argued with my therapist about it last week. He is convinced I need anti-depressants and won't understand that I don't want to take them!

Exercise. Just walking for me.. but lots of it.

Hrt and rining The Samaritans have worked for me. And getting divorced .
Have you ruled out any physical issues to the way you are feeling- anemia, low B12 and foliate, thyroid etc etc?

I have suffered with depression from mild to very severe since my teens. Tried everything, all the drugs, therapies you name it. By chance I found that as cold a shower as I can stand helps me. Discovered when the shower malfunctioned. It makes me aware of myself, physically. I lose that sense of feeling anything at all when I'm badly. It's worth a try. My shower never did get repaired.
I'm 61 and live alone.

I'm not sure that there is a "cure" for depression as such it's just that antidepressants numb the feeling which many people find helpful

I think what @ByCupidStunt meant to say is that antidepressants cause all feelings to be blunted- the bad and the good, and that feeling the feelings is necessary to get over being depressed. So not feeling is not helpful, unless you are so miserable that you need some support through medication.

Our feelings are there to communicate to us our emotions. We need to feel them! All feelings tells us something about ourselves. We need to sense in our bodies what they have to say, accept them and then release them. ;)

I've managed depression without antidepressants before I found one I got on with. I think the most important thing is to start getting out of your comfort zone. Whether that means going to a class to learn something, or starting exercise, or just something small like going for a drive on your own, whatever it is, you need to explore the world in some way. Then try feeling nostalgic for the time you're in by spending time valuing the little and good things in your life.

For intense major depression, I would always say to take antidepressants where possible though. They are brilliant at giving your brain a rest for a while so you can concentrate on getting better. I do think antidepressants can be very useful, even when they're taken for a relatively short period of time.

It really does depend on the individual and how deep the depression is. I suffer from anxiety and depression, but have also had 2 massive break downs and can barely move and would take anything to get me out of it.

Thank you all. It's good to discuss. I'm sorry for the struggles others have had/are having. Hope you're all doing OK today.

For me, the triggers have been quite a few life stressors (e.g., children with difficulties which I'm finding very hard to manage). I need to try to keep my head above water, to keep trying to help them - and I'm struggling to do so at the moment. I feel low, weepy, exhausted, etc. No appetite. Very guilty and down on my own parenting. Craving some kind of escape, and feeling generally hopeless.

But... I'm actually not TOO bad. I had a while yesterday when I thought "oh, the knot in my stomach has gone for a while", and actually enjoyed eating something and walking the dog. Of course, it came back, but I've had a few lighter moments today as well.

I'm already doing the exercise thing (when I can). I jogged this morning, and went to yoga at the weekend. Adding in cold water definitely a good idea - I'll incorporate this more. And getting out into nature more and mindfulness definitely could be incorporated. It's just hard. It's all so hard.

Thank you again for all the posts.

Run. If you can. Walk if you can't. The builder the better. But seriously, even if you are hugely overweight, I'd you don't have a major medical reason like arthritis that stops you running, so it. Even if it's run for one minute and walk for 9. Then you'll be able to switch to 2:8, then 3:7 etc etc. till you can run for 20 minutes. Honestly this is a life saver for some

Thank you again. I'm reading and digesting all of this.

One thing I have is that I find it extremely hard to eat enough when I'm feeling this way. I need to not lose more weight, but some days every bite is an effort.

I'm trying to drink meal replacement drinks when I can, but they're giving me tummy aches.

If anyone has any tips for that, I'd be very grateful.

5-htp boosts the serotonin in your brain which may help.

Holland and Barrett sell it.

I would always encourage thinking about the root cause. I’ve been depressed periodically due to bullying, sexual abuse, bereavement, loneliness, weight gain, miscarriage, work stress, financial stress, relationship breakdown, peri menopause, controlling partner.

I think the solutions have been a bit different each time.

Generally though for me being out in nature, regular exercise, meeting up with friends always makes me feel better.

So does gardening, cuddling my pets, doing a neighbour a good turn (the warm happy glow of being altruistic and being appreciated is a nice buzz).

So does having something to look forward to - even if it is just a small treat or a family gathering.

I have always resisted taking ADs for the simple reason I’m afraid of side effects which is probably silly but that’s me.

Exercise and EFT tapping therapy.

Being outdoors

Uplifting reading

Music - with running if you like that

Podcasts of your choice

Support from family.