To ask for you tips to deal with depression?

[Summerbreezer]

I have decided that I am mildly depressed. I constantly feel low, despite not having anything to feel particularly low about at the moment.

I feel constantly paranoid and am scared people are talking about me behind my back - even random people in the street.

I live alone, which I generally love, but now just feel desperately lonely all the time.

I am also engaging in negative behaviours - overeating, drinking too much etc to try and make myself feel better.

Anyway, I know I can go and get some anti-d's if necessary and I am perfectly happy to do so. However, I would like to try feeling better without going down that route at the moment.

Does anyone have any tips for curing / reducing depression? Thanks!

outdoor exercise. parkrun (you can fast walk it!) is free and has a social side to it, it's a good way of getting to know others in your community.

If you have the money and fitness, army boot camp workouts in the park can be bliss.

gardening or an allotment. again, there is a gentle social side to an allotment and always something to tinker with.

I got myself through crippling depression in my 20's by exercising. it's raised its head in the last few years but I'm just about keeping it under control.

chocolate is also very calming.

Wow, some amazing ideas. You are all very kind.

I am going to try and implement one thing at a time to stop myself becoming overwhelmed.

Thank you all x

Oh yes, definitely one step at a time!! Baby steps all the way. I also find it helps to make a (realistic) list of things I am going to do if I have a day to myself

Don't think of anti-depressants as a last resort. Go to your doctor and see what they think. After six months of absolute misery, during which the thought of suicide was ever present, I finally went to my GP and was given Sertraline. Two weeks later I woke up one morning, and for the first time in half a year I felt normal.

to you OP.

I've found these things to be helpful-

1. Knitting/crochet. See this website- www.stitchlinks.com/

Or try this book, Zen and the art of knitting- www.amazon.co.uk/Zen-Art-Knitting-Bernadette-Murphy/dp/1580626548

1. Going to church helped me enormously, but I totally understand it's not for everyone. But it doesn't need to be a church- I have three friends who are pagans and they are part of a pagan group, and do loads of workshops, drumming, meet ups etc.

1. Mindfulness meditation. Try Jon Kabat Zin- www.amazon.co.uk/Guided-Mindfulness-Meditation-Jon-Kabat-Zinn/dp/1591793599/ref=sr_1_3?ie=UTF8&qid=1436120790&sr=8-3&keywords=mindfulness+jon+kabat+zinn

Or Pema Chodron. (I got some of her stuff on audible.co.uk)

1. A yoga dvd that I loved and find to be really useful- Yoga for the Inflexibles-

www.amazon.co.uk/dvd/dp/B0047VPADU

1. I tried taking care of myself in ways that went against my own instinct-

A. I bought a lovely crystal and just enjoyed it's beauty, and this seemed to have a 'healing' effect, I don't believe in crystal healing, but then again, maybe I do! Got it from a lovely little shop full of crystals, incense, candles etc. I find lighting candles helps too. Creates a nice atmosphere. B. Drinking herbal teas before sleeping- valerian/ night time blends. I didn't like the taste at all at first, but they made me feel comforted and cared for. And I really believe that valerian helped me relax.

1. My pet cat helped, but tbh, at times he didn't. I worried about him so much when he got poorly, and the last year of his life was very hard. Then missed him very much when he died, aged 17 ish. But he enriched my life so much at times, he was amazing. A cat could help you, but don't rush into that one perhaps!

1. Pedometer and ipod and walks. I did this a lot when I was very anxious. It helped me get rid of some of the adrenaline safely, and I like the goal setting aspect of the pedometer- it's fun to be able to walk more steps each walk. I used to walk in the evening, alone, quiet streets etc. Made me feel powerful and capable, and really helped me sleep.

OP, I really, really hope you're able to start feeling better soon. Good luck and best wishes.

BTW, just wanted to add, my suggestions above include lots of 'alternative' type ideas, but that's not to say at all that I'm against medications.

I echo what others have said- they shouldn't necessarily be a last resort. They have saved my life probably. And if you try an anti depressant and it doesn't suit you, you can try a different one, or a different type of medication may help you more.

I would advise you to see a doctor if you feel able to.

I have suffered from depression and anxiety for many years. My personal opinion would be to go and see your doctor, I have a fantastic relationship with mine. I know you say you want to "cure" it by yourself but when you are in this cycle you have so many questions about the way you are feeling, who are you asking????? Yourself! and who is answering??? You. Drinking too much in the short term makes you feel better, but you need another and another to keep bad feelings at bay, but they still come back! Also you say you have nothing to feel low about, this is often the case. I can see that you have had some fantastic responses on this page all of which are very useful. I also had a dog four years ago, I am lucky that I am at home all the time. I never used to go out unless I absolutely had to. Now I take my dog out twice a day and I've met so many people who I would never had dared to speak to. He is my reason for getting in the morning. No matter how I feel, he still has a waggy tail and a smile every time I open my eyes. :) I do know for me what started out as a bit of a problem soon became catastrophic (not saying you will :) )

Can I ask peoples opinions on this (sorry to hijack thread) but people have said on this thread said get out and meet people to combat loneliness.

I hate meeting people and even shy away from friends/family if I need to be on my own and I don't particularly feel lonely. If anything i'm glad i'm on my own as im paranoid that im bringing people down as I have nothing to interesting to say or they looking at how overweight I am : (

would people recommend I should force myself to go out and talk to people even if I feel on edge and looking for an excuse to come home?
my plan is to lose a load of weight then force myself to go out as I have no confidence whatsoever.

The other thing is as you know having a dog is a huge responsibility. It's like having a young child for 12 years. I see one of the post was a suggestion of "borrow my dog" sounds like a super idea. Dogs are so easy to interact with and they give you so much pleasure, they don't want anything from you, just love:) Please keep posting so we can all help you to get better:)

Do something that you look forward to/enjoy at least once a week. It can be anything from sitting down to watch a good film to arranging to meet a friend for lunch, butane sure you have this to look forward to.

I agree with exercising especially outdoors.
Treat yourself to something once in a while too.

Can you join any groups ? Of classes such as a walking group?

Can you volunteer to do something work in a charity shop just for a few hours per week . You will feel better by getting out and this might help introduce you to others with similar interests.

I would also speak to your doctor.

Ship- can you exercise with other people, either in a gym or in a class?

I am s member of a gym and do. Lasses and if someone new arrives I hear nothing but good supportive advice.
It might motivate you more to exercise with others who will support and encourage you.
It can also introduce you to new people too.

CBT. Just a few sessions can make an enormous difference. It is expensive but it gets results quickly because it is about changing your behaviours and the underlying thought patterns that we don't always see.

I agree with walking, taking vitamins and generally nurturing yourself too

Hi there shipinabottle, Oh crikey you sound a lot like how I used to feel. The emphasis on "USED TO". I'm sure loosing weight will make you feel better but you need help in making YOU feel better about yourself NOW and NOT just when you've lost the weight. . I suggest to you that you too should go and make the first step and please make an appointment with the doctor. Before I went to see my doctor over 10 years ago, it took me months and months to pluck up the courage to go because I felt like I was going mad and I didn't deserve any help. I too COULD NOT bare to meet anyone, EVEN family members I would avoid and them when the inevitable came as in Christmas etc.. I had to engage with them and I hated every minute of it. I could barely speak to people, but not for the lack of trying. I was so nervous, garbage would come out of my mouth and then I felt a fool. For me and it may not necessarily mean this will happen to you, but my situation got worse, the more I avoided the worse it became. However, there is some truth in that you should "force" yourself into situation BUT under the control of a professional. They will focus on your feelings and fears and push you gently in the right direction at a pace that is right for you. I can't recommend enough to people to seek professional help. Please keep posting, I will help you all I can :)

Ship, are you able to go to the doctors??? Or are you anxious of sitting in the waiting room?

I can sit in a waiting room as I don't have to talk to anyone but im anxious about going to the drs as I wouldn't want depression going on my medical record.
The reason being when (and only when) I am better I would love to adopt but I would hate the depression going against me

I agree with all the advice here and about taking baby steps, one day at a time. I have had some anxiety issues and have found the things suggested in previous posts very helpful.

Another way to meet more people is via Meetup, which organises walks, visits and all manner of other things.

Lots of good advice here, Mumsnet atits best. Have you tried omega 3?www.lifeextension.com/magazine/2007/10/report_depression/Page-01

Notice that the dosages are much higher than normally recommended

Hi Ship, below is a link to a forum discussing your fear. Below is a quote from the forum. Please click on the link below and put your mind at rest. I hope you can see a way of getting some help for yourself.

"""Just to let you know I am a foster carer and adopter. I have a history of depression, during a very bleak period in my life. When I went through assessment to be foster carer (and then adopter) Social Services were not concerned about my period of depression. Thier view is that everyone suffers depression at some point in their life"""

www.netmums.com/coffeehouse/advice-support-40/non-biological-families-604/340884-question-about-adoption-medical-history-please-help-all.html

I've had depression and anxiety for the last 4 years.

I just couldn't bring myself to go to the doctors so have suffered (stupidly) until recently when I started eating better and doing the 'couch to 5k' running plan. I still get days of bad eating but I do try to push myself out of the door to do my run. It has really helped. I feel like I'm achieving something as the plan builds you up slowly. When I started I was shaking just stepping out of the door, and physically I couldn't complete the runs in week 1.
I'm up to week 6 now and can run for 20 mins straight. I treated myself recently to some proper running gear and it made me feel like a 'real' person, something that had been missing since my depression started.

If I'd known how it would make such a difference, I'd have started running years ago.

Good luck op

Thank you do good for the link I will have definitely have a read.
Sorry to hijack op thread but there are lots of good tips which has given me a kick up the bum to do something

It's a pleasure Ship, please keep posting and let me know how you are doing, you can always start a thread of your own, but don't worry you haven't hi-jacked the thread you are simply asking for help and advice. :)

What a lovely thread.

Hope Summer and Ship start to feel better soon, and to all who have fouht against depression

OP and Ship, I've been where you are. Things will get better.
There are great recommendations on this thread which have worked really well for me, exercise being probably
the most effective.
When I was really in the pits I found
setting myself a goal of speaking to
one other person face to face every
day to be very helpful. It didn't have
to be much, just a spot of passing the
time with a cashier or someone at a
bus stop but it got me washed,
dressed and out of the house and
helped to stop the downward spiral.

OP, I see my GP but I have never
wanted to be on medication, he's
helped a lot with access to
counselling and just general advice.

Ship - is there someone in the Social
Work Department who you could talk to about your fear of depression
getting in the way of adoption. I was
worried that mine would stop me
getting a certain job but when I spoke
to HR they were of the attitude that
depression is so common that the
country would grind to a halt if
depression barred folk from doing
things.

QueenStromba - very interesting about the vitamin D. I have taken it for other reasons and have always suspected my mood was better on it than off, good to know I was right :)

Morning Hope and Summer, hope you have woken up this morning with a positive mind and an idea of how to a find a way forward that will help you to get better :) Please keep posting on this hread and let us know how you are doing. Talking is an absolute must, especially with those who have been through it.

Ship here is another link on adoption and depression found here on this fabulous forum:-

www.mumsnet.com/Talk/adoptions/1534827-can-you-adopt-with-low-mood-depression