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).

OP this is my depression kit list:

Supplements: Vitamin D spray (not tablets - they don't work) is the most important, along with a liquid iron supplement such as Floradix or Feroglobin and a B-complex vitamin. If you are low on energy and motivation, you could also try L-Tyrosine or one of the other dopamine triggers.

1. Daylight - get out in it for a walk if you;re up to it. If not, just stand or sit in the sunniest place you can find as near to midday as possible for as long as possible.

1. Mantra: I don't need to want to do this. I just need to do it. Apply this to getting up, showered, dressed, washload on etc.

1. Basic self care: daily shower or bath, a bit of make up if you wear it and it makes you feel good. Teeth and hair brushed, clean clothes - the best ones you have not frayed baggy joggers.

1. 5-minute bursts of action. Set a timer and tidy up for just 5 minutes. Then rest for 25 mins. 5 mins cleaning (quick hoover of living room or wipe down of kitchen surfaces) Rest again. 5 mins put on a wash load. Rest again. 5 minutes get food out of the freezer and lay the table etc. It;s not perfect but it is amazing how much you can do in 5 mins.

1. Inject upbeat energy into your life - put on your favourite happy music, watch your favourite comedies on TV. Avoid sad dramas, documentaries and news stories - not forever, just while you need a mood lift.

1. Meditate and do yoga online. does 5 minute sessions.

1. Best of all for lifting mild low mood: Do something you have never done before every single day. This really is the thing that made the biggest difference for me. Start small: try a new tea or coffee or scent of bath gel. Walk down a street you;ve not walked before. Try a new cafe. Listen to music you never listen to. Then increase the stakes a bit. Go to a gig of music you don't usually like. Try a form of exercise you;ve not done before - zumba or kayaking or a new martial art. Just one class - not a whole term, unless you really enjoy it.

1. Write a gratitude journal. Just list what was good about a day. On bad days add a list of 'At Least I' where you list the small things you did. At least I got the kids dressed, fed and to school in time.' I least I stuck a washload on and fed the dog. etc. Thos elists are really useful to make you realise you are still useful and functioning even at a very low level.

10 Do some very easy socialising. Choose people who are kind and easy going and meet them for a short time - a coffee or walk, or see a film together - stuff that requires little effort but keeps up your social life so it doesn't vanish..

Well done on the bath and classes! That hot chocolate looks amazing

Just thought of another thing that I've found really helpful and uplifting – group meditation. I went to one on a whim and found a quiet sense of communion with no pressure to talk or 'perform'. It was a lovely way to feel gently connected to people and clear your head, and I left feeling really soothed, calm and uplifted. 100% recommend!

How are you feeling today OP? Have been feeling a bit rubbish myself recently so can definitely empathize, and this thread is a good reminder to follow my own advice! Some really great suggestions on here :) X

5 rhythms. It makes me feel joyous (for once!)

And isn't 100mg quite a hefty dose for "mild" depression?

Build that internal (loving friend) voice that tells you "I know you don't want to but we are going to (insert x)"

Hug and thank yourself when you do something, like you would a poorly child.

Read about self compassion - it made a difference to me

Cold water swimming

I can't have a dog as in a flat but am considering Borrow my doggy where you can help an owner, might be an option for others.

I'll look into meditation groups; I tried doing it at home via an app and guided meditation recordings and I got distracted and then felt more crap and gave up going to a class makes me more accountable (which is why I've booked yoga and pilates next week instead of using online resources - it makes me feel that I've made a commitment and I have to do it).

I wish I had a dog, all these lovely dog walking suggestions! I will look into Borrow My Doggie again - I did sign up a few years ago but everyone local wanted weekday daytime walking or holiday care. I'm out of the house from 8am - 7pm Monday to Friday so I can't adopt a dog, but I do have other pets I can spend more time with.

I'm a quite bored with my job but feel a bit unable to change it; we're TTC, so if successful, I'll need the mat leave pay. I've tried unsuccessfully for a couple of promotions but been unsuccessful as I don't have the right experience.

If not successful, I have a place on a graduate scheme starting in September anyway (I studied for my degree in the evenings as a mature student; I deferred my place last year as I was pregnant and subsequently miscarried).

I'd like to agree some working from home days, so I can have a break from the commute, but I haven't found my work very receptive to this for lower-paid grades.