What lifestyle changes helped you with depression and anxiety?

[helpmeplease25]

I suffer with anxiety and depression and can be am very up and down. I am currently feeling pretty low about everything - constant negative ruminating thoughts coupled with anxiety and feeling hugely overwhelmed about everything - which isn’t making for a particularly fun time at the moment.

I am on 50mg daily of sertraline and have been for nearly 4.5 years. I’ve made an appointment to speak to my GP this week to discuss potentially increasing my dose but also I want to get some blood tests done as I’ve previously had extremely low vitamin D levels which I know has an impact on depression, and also I feel like I may have a hormone imbalance.

Anyway, the point of my post is what lifestyle changes did you make that have helped you? I am not talking about therapy/CBT but things like better diet, more water (I do think I am very dehydrated too) etc etc? Also, did you have blood tests done which showed a deficiency that was having an impact?

For me was being the best mum I can be for my children, they bring me so much joy and I’d be lost without them, medication, and most importantly being sober

Sticking to the basics really helps.

Water and electrolytes for hydration. Not too much caffeine- 1 cup coffee per day.

No alcohol. No illegal drugs.

Sunlight and exercise. Any exercise that you enjoy- walk, yoga video etc.

Wake up at the same time. Go to bed at the same time.

Three reasonable meals per day. Not a diet. Just three decent meals. At the same time each day.

Speak to at least one person who cares about you. Doesn’t have to be a deep conversation- just a 5 min chat will do.

Other than that the best thing to do I be in the moment. Notice when your mind jumps forward to worrying about the future, or back to past regrets. Bring yourself back to the present. Easier said than done!

Ending shit relationships. And B12 injections.

Swimming and running, I go to the gym x 5 days a week. Eat well and sleep well.

Immediately, Mirina coil. I can't spell it but it saved my life. I'm a different person.
More slowly, realising that I am a worthy person just by existing. I don't have to be succeeding at work, or fit, or perfect in any way to be worthy. I just am.
Counselling stopped my panic attacks (double figures daily at their peak). I had been waking up in the night to have a panic attack and I told the counsellor "I'm sick of fighting them" and he said "what if you didnt" I said "what do you mean?" he said what if you just accepted them, like, just narrate "I'm having a panic attack, it will be over soon." I had 2 more after that then none for years. The odd few decades later but with clear triggers, like normal people do!
Yes, diet, sleep, exercise. But mostly reducing demands. Get an easier job. Don't push yourself to be the best. Just be alright. I'm actually nicer when I'm not trying to be perfect!

Giving up alcohol completely
Praying and attending a new Church
Getting a dog and enjoying all our walks

Joining an all womens sport. Swimming WITH gym. No alcohol.
DIVORCE.
leaving Job i hated.
Spiralina powder.
Trauma therapy.
Forest walking.

Slowing down. My mind would always be on, running bad thoughts. I try and focus on the day I am in. I put my mental health first always, for example friends that I always felt worse after being with I am no longer associated with. Saying yes / no to things based on what I want ( within reason ) gratitude journal, walking, water and sleep.

No drinking alcohol unless it's a wedding or Christmas.
Loads of water instead.
Get outside. Long walks on top of hills with views uplift me.
Running as much as possible.
Gardening. Great hobby.
Taking care of yourself, good haircut etc.
Constant wardrobe control.
Keep away from moaners and negative news/ books.

Take an interest in your community. If you don't like it. And you can, move to somewhere you do like.
I moved from a city to a windswept isolated hill with views.
Accept yourself. Be kind to yourself.

And, keep a clean and tidy house. Declutter. Sit down in each room and think.- do I like being in here? Why not? And make it so you do.

Find a job you like.

Not all at once!!

Getting a Lumie daylight wake up light that gradually brightens.

Finding the root cause and triggers to anxiety is one way of understanding it more. Next, find the triggers. I had anxiety all my life. I found that trauma or a upsetting life event can cause it.

I basically faced the fears associated to my anxiety, mixing with people, being in the unknown & I don't adapt well to change.

I started taking a step by step approach to tackle the issues. I threw myself in a job that is difficult to manage with hearing impairment & low confidence. This has took me out of my comfort zone, although I still suffer with anxiety but it's not as extreme. I found medication blocks it but it don't cure it.

Be kind to yourself, do things in small steps. Think about what will trigger it off so you can be prepared for anything that causes your anxiety.

Hi, playing sport really helped and feeling a sense of belonging from being in a team, even though I'm not particularly good, it's fun.

Hypnosis techniques to strengthen the subconscious mind and get rid of the unwanted narrative in your head.

Exercise is good, but if you're feeling overwhelmed and your house is reflecting that, instead of going to the gym etc put on some music you can dance to whilst doing some housework (or gardening, which has the added plus of sunlight and fresh air). In prioritising household tasks, think about which ones will make your life slightly easier in the future. E.g. if I put the clean laundry away properly, it will take me half an hour, but it will save me ten minutes hunting for clean socks every morning and I'll be more relaxed in a morning.
In terms of deficiencies and/or hormonal issues, talk to your GP about how you're feeling and whether any specific blood tests might be useful. Try to eat a balanced diet.

the most important thing you can do is start the day, get up and get outside for a walk.
shower
vit d
magnesium at night
hrt if you are over 40
cut out processed foods as much as possible .
Drink water
try keeping house tidy and uncluttered it helps keep your mind calmer.
limit screen time and social media.

this

not listening to music, something about the songs effected my moods etc

I am worse at some specific times of day.
Trying to change my focus helps, distraction, walks, doing something with my hands.

It's so hard. I've just written a post on Relationshiips. I'm sure anxiety is at the root of why I have problems. Autism is crippling.

Really sorry that you are struggling Op.

Unfortunately, post menopause, this is fast becoming one of my specialist subjects 😬
NB it really helps that my dc have left home and I only work pt as I couldn’t do all of this before:

-Being very careful about the first two hours of the day is the most important thing for me ; and therefore getting enough sleep. Yes I am bloody awake now of course!

-Entire day is scheduled like a school timetable but first two hours will generally determine how the rest of my day goes. Eg : taking a full hour to have a bath, get dressed, do my hair and eat breakfast calmly; . weather allowing, outside.

-Second hour is organisational eg necessary laundry, prepping that night’s dinner, cleaning bits of bathrooms, emptying dw etc, doing 10 min tidy up.

-Being clear about your purpose and objectives for year ahead but once that is settled, counter-intuitively, NOT looking at the big picture but focusing on each small task, doing it, and moving on as swiftly as possible.

-MOVEMENT I hate it but it keeps me sane. I take a 45 min walk three times a week after lunch. And do a weights/itness on -line class three days before lunch. And have one day off. But usually go on a long dog walk then.

-Eating non processed foods and cutting down on sugar but NOT cutting down on natural carbs eg potatoes, sweet potatoes.

-The Liven App
-Therapy in a Nutshell

-Havibg a creative project on the go at all times: gardening, or sewing.

-Animals

-Living in the countryside and being among trees

-Drinking matcha

-And taking B12, high quality magnesium blend, vit d, and occasionally a supplement made from saffron.

-Trying to keep a tidy home ; not altogether successfully 😀. Meal planning.

-Also, agree with pp about putting yourself first more, because you tend to think that others will facilitate this for you but they don’t, you have to carve out time for yourself and don’t be too obliging about letting others run roughshod over it.

-Also, assess your life carefully. We all have challenges and have to live lives that are compromised in various ways. And often therapy helps you to adjust to, and accept these accommodations in healthier ways. However, sometimes, but not always, persistent depression can be a clue that you are living the wrong sort of life for you!

A good book about this is called Sunbathing in the Rain by Gwyneth Lewis which sounds cheesy but isn’t.

💐💐💐

Exercise and fresh air are key for me too - I did couch to 5k and started running (slowly). But the most important part of that is that I found running friends in various places and often have company on my runs, and having an hour to chat with a friend with no distractions is absolutely amazing. I also try to do a yoga class once or twice a week and the breathing exercises are really helpful.

Definitely get bloods checked.

I developed severe anxiety about 8 years ago I tried a lot of stuff. The things that helped me -

CBT - I did about 6 months with NHS I found it helpful to understand thought processes better.

Mindfulness- I did a 6 week course with NHS helped a lot with accepting anxious feelings/thoughts

Yoga - I started a weekly class and did videos at home

Hypnotherapy- I paid for private sessions and the women I went to was fantastic i literally felt calmer after the first session

Walking - fresh air helped

I was sectioned in my teens and it's taken a lot of trial and error to find out what helps me manage it- caveat that this is alongside medication and i have had several rounds of therapy, counselling and even EDMR.

Keeping active - i make sure to walk outside every day whatever the weather and i prioritise this, even 20 mins helps. I also do more structured physical activity such as strength training and pilates.

Eating a balanced diet - genuinely if I eat crap I feel like everything is exasperated, especially my anxiety. I aim to eat a balanced diet.

Getting enough sleep - this one has a HUGE affect on my anxiety, I have a very regimented night time to routine to try and ensure I get a decent block of sleep, sometimes aided by medication.

Being more selfish - it's fine to put yourself first sometimes and to say no, this has been life changing for me

Honestly, I started working in an A&E department. Seeing people's lives unravel really helped me focus it also helped me see how stupid it would be to be depressed on the last day before life took a dreadful downturn. I now work in a dementia unit and it really helps me embrace the here and now. You may not be able to change your job but you could volunteer somewhere or at least read about other people's lives and challenges. It may not cure your depression but it will help you feel you should be more positive.

Hi,
I spent a couple of years on antidepressants, I stopped taking them at Xmas.

I made some significant lifestyle changes, with the idea that I needed to put in place things that supported my MH.

I do a group exercise class at 6am (on the beach, yes am lucky enough to be walking distance)

The group is very social, in that after training several of us go for coffee after,

I also joined a sauna/ice bath club, I go to this a few times a week,

I stopped drinking at home,

I try to spend as much time outside as possible,

I made a real effort to make some new friends, who had similar interests as me,

This means I have friends who I meet for a sauna and then a coffee after rather than the pub.

I've created a 3year work/career plan, so I'm focused on my future.

It's hard, but eventually it gets to a point that you see the difference in how you feel when not doing these daily things makes you feel worse.

I also know that the food I eat can impact the way I feel,

I make sure I take a good magnesium supplement in the evening, which helps me with muscle recovery and good quality sleep.

It's a full lifestyle overhaul for me, recovering from an abusive relationship.

Thank you everyone! I feel like I am at rock bottom and hating my job and environment I work in isn’t helping either.

Eating saturated animal fat is a total game changer.