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?

What’s that? A game changer for helping anxiety?

I stopped drinking alcohol. I did a lot of long distance hill walking, not just exercise, but exercise in nature and fresh air. I did cold water swimming (hugely helpful for my anxiety, if I’m having an anxious day I literally go sit myself in the river at the bottom of my garden. It’s only mid shin deep but if I sit, I can just about get a good bit of me in, 5 minutes makes a huge difference).

And it sounds ridiculously obvious but it’s not easy to do, but I got rid of the shit in my life that was making me feel depressed and anxious. I went NC with my dysfunctional family and I’ve left the job that was eating a hole in my soul.

Leaving my terrible job did really help me with anxiety but you need to find a job that works for you so maybe spend some time thinking about what you'd like to do. One way to do that is think of the job you'd most hate and what things about it you'd hate then think of a job description that's the opposite of that.

Job change - has reduced my anxiety massively (left primary teaching after 20 years last December).
My only regret is that I didn't do it sooner!!
Oh, and came of the POP after years on it without realising it was adding to my anxiety.

For my partner it was switching from a vegan diet to eating meat again, and lots of red meat! (Under advice from a nutritionist) change was amazing within a couple of weeks

I hope you dont mind me posting, I treat women with anxiety and depression and the lifestyle changes that I have seen come up again and again with positive outcomes are:
Getting outdoors daily - sunlight exposure
Sleep - being outdoors improves sleep and also being strict on sleep hygiene
Eating well, even when they don't feel like it. Planning meals so they have a healthy fallback when they feel like crap and want to eat chocolate
Movement - doesn't have to be full weight training. Almost all of them who make a consistent effort to move daily one way or another have reported improvements
Mindfulness/meditation - this is hard when not inclined but consistency pays off
Social connections where this is possible. Appreciate everyone's circumstances are different so easier for some than others

In the short term, you could potentially do with an increase to your sertraline. The dose sounds low to me and worth speaking to your GP. Many women I work with have stopped medication entirely in the long term but the medication 'holds' you in the short term while you adjust your lifestyle.

Stoppped drinking alcohol

Getting outdoors as much as possible

Listening to meditation when going to sleep on YouTube (Micheal sealy is amazing!)

Keeping off social media a lot more

Taking some targeted vitamins

Animals are often helpful! Even if you can volunteer at a shelter to do dog walks/look after horses

Setting strong boundaries with anyone in your life that is draining you

Therapy has changed my life. Extreme anxiety and depression too. I’ve only had 3 sessions so far 💐 you need to find the right therapist though! x

I've also put a bird feeder up outside my wfh office window. I have a wfh "colleague" Robin who is quite nosy through the window 😉

Can you give an example?

Beef fat instead of toxic oils for cooking. Lard (pork fat). The brain needs fat to function.

Beef fat tolerates high heat without changes and has very little taste of it's own.

Since increasing my fat intake my mood has stabilised and I feel better.

If I feel down, I eat more and start to feel better within an hour.

Cut down alcohol to almot nothing, reduce caffeine, spend as much time as possible outside, turn my phone off for an hour before bed, don't look at my phone for an hour first thing, generally look at phone a lot less!

Much like a lot of the posters.
Getting outside everyday.
I find running helps as a moving meditation.
Cold water swimming. The colder the better!!
I drink 2.2 litres of water every day.
Eating well.
Making time to rest.
Reduced screen/scroll time.
Walks and talks with friends.

😍🥰

fantastic- I thoughts that’s what you meant.
I’ve read this before.

Pretty much exactly what's recommended, a decent diet, fresh air, exercise and a good sleep routine.

Hi everyone. I spoke to my GP who has increased my sertraline dosage from 50 to 100mg. I am a bit nervous though about making this jump incase it makes me feel even worse mentally as well as any physical side effects that I might get. Does anyone have any positive stories of increasing their dosage?

Yes, made a big difference and I'm on more than you. 50 was no good, no difference.

Yoga and meditation. Somebody suggested yoga to me two decades ago, I wish I'd listened then as I may have had a much more peaceful outlook on life.
I also enjoy running and reading self-enlightenment books. Pema Chodron is interesting.
I know that exercise is hard to hear but when you find one that suits you, it can be a real game changer. Be kind to yourself though, if you can't bring yourself to do something one day then don't feel guilty about it.
Good luck x

Sunshine makes a HUGE difference, the weather has been brighter this week, and everyone has been more cheerful

I helped to up my water intake with an air up bottle. I look forward to getting new flavour pods.

I have a set day of the week that I'm not online, and can only receive calls from certain people (DC's schools, doctors, DW etc). It's amazing to disconnect. I read lots, put some music on to clean to, spend time with our pets and generally just have a relaxing day knowing I won't be disturbed.

A few years ago I kept a self care journal that had things in that I was struggling with - drinking enough water, brushing teeth, showering, changing clothes etc. If I'd ticked off enough of them I'd get myself a little treat at the end of the week and it actually made me feel quite productive and good about myself.

I did this when I was taking Sertraline and it made a positive difference. Just ride out first 1-2 weeks when you may get some side effects.

Exercise, fresh air, sunshine and plenty of sleep. I know it all sounds very cliche but it absolutely does work.

Eat more red meat and oily fish.

Take supplements with iron & omegas.

Get outside every day.

Try to get blue space & green space/forest bathing.

Mindfulness tasks eg colouring. Jigsaws, Lego.

Some kind of creative therapy- art/music/dancing/writing/drama.

Daily walking and almost daily vigorous exercise.

Yoga/pilates.

Half hour a day of reading a real book of fiction.

Acts of kindness/charity/activism/volunteering.

8 hours of sleep at the same time every single day.

IRL meet ups with others eg book groups,

Cinema for downtime.