Beating anxiety without meds

[Tea1Sugar]

Who's with me?

I had a god awful trial of Citalopram last week. Two words - never again. So I'm awaiting CBT, I'm now taking vitamins, I've bought self help guides and I'm going to (attempt) start running. Anyone fancy joining for moral support?

Yes I'm with you! I'm just coming out of a bad anxiety patch myself though have suffered most of my adult life to some degree.

I've tried CBT before, it really helped. I wonder if I need to go back. I did reach a point where I felt I had nothing left to learn but it was so good just talking about it and learning techniques. You have to really commit and try your hardest not to fall back into bad thought habits. Easily said than done.

I'm taking herbal 'quiet life' tablets, doing meditation (Headspace app), started jogging (!) Though don't think I go far enough to totally switch off but the endorphin rush is good . Anything else?

I have bought a bottle of 5htp (natural serotonin boost) to help regulate my sleep. So far am a bit scared to try it...

Hello can I join?

Was diagnosed with depression and anxiety last year.

But I feel in the last 3 weeks I have come on leaps and bounds.

I'm having counselling sessions, which is dealing with my abusive past (my dad is a shit) and how it's effecting my current relationship. I've only had 3 sessions but it's really helped tidy up my thoughts and my mind.

Also downloaded the head space app. Which I've listened to on and off for the past few weeks. It helps at night.

About 3 weeks ago I also read a book called "the effortless sleep method". I'm not an insomniac, but every night I was a ball of anxiety, and for around 10 years point blank refused to sleep in the same room as my partner. This put a huge strain on our relationship. But, I have beaten this anxiety, and have been sleeping with my partner for last 3 weeks. All thanks to this book!

So, I have been doing well. Until yesterday, when it finally sunk in that I may well have vulvar cancer. I had a biopsy yesterday. And now I'm filled with anxiety again and I won't have my results for at least another week.

I am tentatively interested... Was prescribed propranolol yesterday and haven't taken it yet as some of the side effects are exactly what I feel anxious about!
The GP rang me today to see how I was getting on, so I explained my misgivings. She was sympathetic, but still didn't 'get' why I was worried, she was basically saying that I wouldn't get side effects (but somebody must if they put it on the leaflet ) Argh!
I think I will have to try them, but am keen not to stay on them for long, especially once my appointments for CBT are through (long waiting list )

Can I ask, what exactly is it that triggers your anxiety? Or is it a general feeling you have all the time?

Bellini, my friend takes 5htp and swears by it. She bought me some actually. But I haven't tried them either. I'm always reluctant to take any kind of tablet or meds (hence refusing to take the anti depressants the doctor wanted me to take so badly)

I was lucky that my place of work provided me with a free counsellor. I didn't realise that we even had this service. Do any of you have this option? Could you find out? It saved me. It was quick and easy and free. I realise how bloody lucky I am. If it wasn't for that, I probably would have taken the anti depressants

Tea- how long do you have to wait for your CBT?

I'm in and my advice is: Exercise exercise exercise!

I started exercising in the morning 4-5 times a week almost a month ago and its dramatically reducing my anxiety. I've been doing the mood chart on moodscope.com, and so I can physically see on the graph how much less anxious and low I have been since starting exercise. Its been really powerful. I honestly haven't felt this consistently anxiety-free for years!

The only spanner in the works is PMT. I'm due on tomorrow/next day and anxiety has crept back in. I didnt make it to the gym today and so have started to feel angsty and low again. Grrrrr. Determined to go to my boxing exercises class tomorrow and claw back that calmer state of mind!

I hated citalopram, by the way. I've never got on with any anti depressant, to be honest. I wish it was different - would be great to be able to medicate my anxiety, but it just doesnt work for me.

I'm also having psychotherapy (CBT was helpful to an extent but not really powerful enough), and although its painful at times, its been helping me uncover some of the patterns I have developed over the years and the root of some of my anxiety. Early days, though.

The dreaded exercise!

I know that exercise is helpful in all sorts of ways, physically and mentally. But I get anxious thinking about exercising!! I feel too overweight to do anything and have low motivation. I have massive baps which makes it really hard to move about. They don't do exercise bras in my size. My chest started growing at a rate of knots when I was about 9 and I stopped doing sports, I was so paranoid, it hurt physically, and it was very embarrassing.

How do I get over my anxiety of exercise?!

Yay! Let's beat this shit together gang

Urchin - I got referred in October and when I rang yesterday they said I've got 2-4 weeks left to wait for first session. Long!

So, I'm day 3 into Complete Woman vits. On my period at the mo which sends my anxiety through the roof anyway (blood phobic). I did my first run today. Though tbh, I only managed 1km how embarrassing. But baby steps hey?

DD is currently waiting for CBT for extreme anxiety-related IBS, so will watch this with interest.

Re the exercise thing - we're trying to increase the amount of times we exercise as I'm conscious we don't do nearly enough as a family. I've finally accepted that I hate the gym and will never, ever get up early to run - so we now do exercise videos from Youtube when we can. There are loads to choose from, we can do them in the comfort of our living room and we don't have to spend any money on classes etc. Seems to help DD. Worth a try?

Watching this with interest as have started own thread on here about anxiety.

Will come back tomorrow when I'm less tired. Hope you all have a good night.

I'm going to persevere with the jogging. Only do 3k run/walk but being out in the fresh air really helps. It's bloody freezing though so requires a big effort.

I have the DR's on Monday. Of course feel a bit better now so don't know what to say. I just hate those moments of panic & often have a knot in my stomach, especially if I go out of my comfort zone (though I was encouraged to do so with CBT). Travelling particularly sets me off. Has anyone tried beta blockers for moments when they know they are going to be under a lot of stress? I know it's still 'medication' but just an occasional one.

Hi! Can I join in? After years (9?) of having very little anxiety I have relapsed. Dr prescribed beta blockers but like PP I am anxious about the side effects.

Using my sun lamp has helped a lot. I didn't get depressed this winter and thought I was managing that too, but I think it's just manifested as anxiety instead.

I asked about beta blockers but as an asthmatic it seems to be a no-go.
Just been for a very light jog for just 5mins because I'm a total novice but that alone felt wonderful. I'm going to add on 90seconds each day I think.

Ooo, that was me, OMG, have you tried yours yet? I haven't

I asked about beta blockers but as an asthmatic it seems to be a no-go.
Just been for a very light jog for just 5mins because I'm a total novice but that alone felt wonderful. I'm going to add on 90seconds each day I think.

DD(15) is on beta blockers - she finds them really helpful. I've had them in the past too when I have had bad anxiety - they really are wonderful things, and no reportable side effects here.

Beta blockers are meant to be good. My DH takes them for heart problem but I can't because I'm asthmatic too.

Running definitely helps me, I do a lot of it. Have no anxiety on running days but on days when I have to have a rest it creeps in again. I'm now trying to do light exercise in between but it's often hard fitting it in.

I'm on ADs for the moment but would really like to find a decent
counsellor. Think the ADs take the edge off but I need to talk to someone.

I need to watch this thread too. I'm much better after exercise but can't always get the chance to do it. I feeling depressed, teary & on edge most of the time. I'm really at a low ebb and was thinking it was time to see my GP - but I'd like to do this without medication if I can as my depression and anxiety come in waves.

urchin, sorry you're having an understandably anxious wait for biopsy/possible diagnosis. Sounds like some of the things you've been doing have helped with the anxiety, hang in there

op, thought that drug could be bad at first but often helpful after many more weeks.

Exercise really helps me, I am not at all athletic but try to walk outdoors and do exercise DVDs at home, but it's very hard to find time with working FT/commuting, and trying to make time for exercise and other self care (seeing good friends, home manicure, sorting messy wardrobe so at least I won't look as bad as I feel!) in itself has been an eye opener. part of my depression/anxiety is probably due to time pressures of our lifestyle but it's v hard to make big changes that would also affect DH and DC.

I also wonder if am fooling myself that self-care could be enough because of fear/stigma of anti-Ds (I know access to NHS talking therapies is limited).

In terms of finding time, I have been turning down things I don't actually enjoy and stress me out, eg boozy late nights out, a bitchy group of people, a party for DH's friend I hardly know straight after a family/DC afternoon event. Before I might have tried to do it all to please people but got anxious, now I am trying to prioritise time for exercise and things I really like. The saying not to agree to do something in the future that's you wouldn't want to do this evening!

I'm going to try charting my anxiety because I'm sure it's worse leading up to my period. Anyone else find that?

I used to when I had periods. Am now menopausal but think anxiety is now worse. I'm fairly convinced a lot of it is hormone imbalance but as I have a history of anxiety and depression, I can't convince my doctor

Thanks Surrey. I'm bricking it!

yes, the run up to aunt flo visits are always anxious.

Well done Tea for starting the exercise. I only started 2 weeks ago but am already beginning to feel a small difference.

Yes, defo more anxious in the run up to my period. Hormones play a big part. It's such a bitter pill that the menopause can bring on more anxiety - life is unfair!

Lack of sleep & stepping out of my comfort zone are anxiety triggers for me. I'm going to ask the Dr if I can have some sleeping tablets just in case I get into another bad loop. I'm interested in beta blockers too for times I know I'm going to worry about panicking.

In the meantime, it's natural remedies and trying to keep on top if it.