To ask for your mild/moderate depression tips?

[AwkwardPaws27]

Hi,

I think I'm mildly/moderately depressed. I'm on 100mg Sertraline, having blood tests to check for anaemia. Had medical management of a missed miscarriage in July/August.

Everything is 5x harder than usual, my concentration is poor, I can force myself to focus on short-term tasks at work (ie setting up a meeting) but I'm struggling to, for example, write up minutes in an eloquent way.

I'm not suicidal. I have no motivation. I joined the gym at the start of January (persuaded by DH) but have only been a couple of times; I can't seem to find the energy. I seem to get every cold going (I commute to work on the train) and am ended up taking two days off earlier this month as the combination of fatigue and the cold was too much. My resilience is very low.

Any tips? I've bought a SAD light and I'm trying to have breakfast in front of it (not every day though as I'm finding it hard to get out of bed).

Hot chocolate, check.
Bath is running.
Just got back from the dental hygienist, with a numb mouth and £69 lighter, and I've got to go back

Think I’m slipping down again too. If I had the money I would hire a cleaner - preferably every day for 2 weeks. Go to the gym everyday even if it’s just for a coffee & home again. What’s helped in the past is

• vit d, magnesium, b complex, floradix
• sleep & lots of it
• get out in nature everyday
• avoid social media
• Read 21 rituals book
• hot baths/showers, hair wash & blow dry
• call a friend for a 5 mins catch up
• mindfulness & meditation - try Calm and/or Meditainment
• cut down on wheat, dairy, sugar, alcohol & caffeine
• swimming, yoga, Pilates

How long has it been since you started the Sertraline?

I think I started the 50mg in late September and upped it to 100 just before Christmas

Don't put too much pressure on yourself though. You have lots of advice here. Try not to feel too overwhelmed- glad you're able to recognise a nice bath makes you feel better. You could build a few things you enjoy/ feel would help make bits of your day better. I treated myself to new scarf and gloves because i was getting cold and miserable on the walk part of my commute. My next 'treat' item is going to be travel cup. It will get better. Like PPs I have found CBT and supplements to be the way forward. CBT changed everything for me, as I was trapped in really negative thinking patterns and could see no way out. But remember, no pressure x

Quit sugar and refined carbohydrate. They inflame the body, including the brain (see The Inflamed Mind)

Get over 7 hours sleep a day

Meditate

Get outside and take vitamin D in the winter

See your friends and family

I felt like that on 100mg of Sertraline, I find i'm much better on 50. 100 just wiped me out completely and I lost all my energy.

I'm on 50mg now and find that combined with running a few times a week really helps. It really hard to force myself when I feel bad but it makes a massive difference.

Have been in v similar situation. Lots of good posts here!

Exercise wise, tried to walk outdoors, just slowly, with podcasts, there are loads of nice easy, relaxed ones, for lots of interests. Beginners’ yoga online too.

For the commute, liked a good book from library or kindlex hot drink - contigo west loop is a good non leaky cup!

Agree with PPs that when you most need the good diet, sleep, exercise, self care etc can be when it’s hardest to do those things

I agree with all of these and second the shower suggestion, even if you really don't feel like it. Some nice smelling soap can help something zesty like lemon perhaps in fact aromatherapy can be good. Baths also in the evening relaxing. Oh also drinking alcohol can make it worse. especially on antidepressants. I have been struggling too, got a fitbit which is encouraging me to walk more and be more active.

YY on alcohol. I’ve been doing well MH wise for a good long time now but still rarely drink more than a couple of units of alcohol at one time due to the MH effects. Sadly!

I don't personally suffer from depression but dh occasionally succumbs. First off - it's ok to feel like this but know that it's not 'you', it's entirely a chemical imbalance or situational issue. knowing that it's nothing to do with you or what you do may help you get the strength to push against it. It seems stupid but start the day by making yourself smile. The act, even a fake smile can make you feel a little better. Think about things that are good in your life. My dh keeps a journal where he writes down compliments from people, things that he's proud of, achievements - basically everything that makes him remember why he's worth more than how he's feeling.
As pp have said - get out as much as possible. January and February are rife for depression as it's dark and miserable. Seeing daylight and getting enough vitamin D (take supplement also) will make a difference. Find something to enjoy - it's not the gym but perhaps taking a dog for a walk (you can borrow dogs that need walking if their owners aren't up to it); petting animals releases serotonin. Find a new craft. If your job is not doing it for you - see if you can find a different one. Get a cleaner so you don't have to worry about basic chores. Above all - believe that it's a short term issue and you are strong enough to rise above all the bullshit -positive thinking is powerful, as is knowing you're not alone.

Norugratsatall I had similar symptoms. Ringing in the ear and deafness, plus feeling a bit depressed. I had various tests for the ear problem and it went on for a year. Then I had a blood test and was found to be very anaemic (low ferritin) and had slightly low vit b12. When I looked up the side effects of anaemia, ringing in the ear and deafness are symptoms, as well as depression.
I've been taking iron tablets for a while now and the ringing has gone and I'm feeling much better

I'm sliding a bit as well.
Just ordered some vit d and b12...hope they will help.

I know what I need to do-better diet, exercise, put the social media down...

But knowing it and doing it are miles apart for me just now-and the more I self sabotage, the worse I feel.

look at the basics first - sleep and diet. If you have any difficulty with those, then focus on ways to help you with them.
Then look at exercise. Walking is fine. Especially out in nature.
If you want to go back to the gym, give yourself a target of 25 minutes. You don’t need to do a whole hour.

Have things to look forward to - daily, weekly and longer term. It could be anything you like, like a cup of tea or an episode of a series you like after you’ve done a task or an evening out with a friend.

Oh yes - the phone. Social media especially. Try to minimise time spent on that and fill your time with things that make you feel better.

Reading for tips. I feel the same.

100mg of setraline zonked me out. I was existing, totally numb to everything and didn't care about anything. Zero motivation or enthusiasm. I had no emotions, didn't cry, didn't get angry..... that is absolutely not me. I spoke to the doctor and we put it down to 50mg. I feel like me, just a version that is able to cope with life, feel emotion etc. I'm aware everyone is different, but do please talk to your GP.

I find it helps to remember it's an illness, just like a cold. So treat it in the same way, be nice to yourself and sit it out. Just saying to myself "you've got depression again. It will go" is much better the alternative of thinking that it's the world that is bad and there's nothing I can do about it.

And once you're out of it, remember the early symptoms, look out for them, and take action before the depression really kicks in and stops you doing things. For me, the early symptoms are avoiding people and events - finding all sorts of good "reasons" ("If I don't go, I'll have time to do this job") but nevertheless what I'm really doing is avoiding social life. So if I notice that's happening I can make sure I stop doing it.

Write yourself a prescription for uplifting music. Can be anything so long as it makes your heart feel lighter.

Have a little dance around the lounge.

Remove barriers where possible. So the gym thing, the point of it might be to exercise, or to get out of the house, or get some fresh air... whatever you want to get out of it, but if you can't face the gym, do something else that achieves the same goal, e.g. a dance party or walking to the corner shop.

Some really good advice on this thread

I love meditation, even just the 5 minute exercises give me a break from my brain running at 100mph.

From a professional perspective (I work in MH), if you feel like the Sertraline isn’t helping or the side effects are rubbish, please see your GP a review. Sometimes it takes a while for someone to find the right medication at the correct dose that suits them. All antidepressants work slightly differently & it may be that sertraline doesn’t have the right profile for your symptoms.

I hope you’re feeling brighter soon, depression really is the pits

Do you have any green open spaces near you. Green exercise - eg walks in parks etc have been proven to be more effective for depression than exercising indoors.

I forgot Mindfulness, I have a Calm app which is good with sleep stories and music on it, that can help..as well oh and reading, a book, is gentle on the eyes after screens. Doing simple tasks such as tidying one room. The fridge. The radio- 6 music can be good

Also the Elefriends (Mind) chat room is good too very supportive and kind. There is a daily theme too

SING! Loudly. Happy songs.

Getting out in the fresh air, meditation, keep moving even if it's just walking to the kitchen for a cuppa now and again. Talk to people you've not seen for a while or wouldn't usually talk to. Being in your own head can sometimes blind you to other aspects of life and I've found that a friendly unexpected encounter/ chat can lift my mood and help me back into reality. Try something different ot challenging.