Self help for depression and anxiety

[DDogMum]

I'm looking to try and do some reading or audio book listening to see if I can help myself get through a depressive and anxious stage at the minute. I know it's depression as experienced before, but never anxiety until now I don't think.

Have been to GP (as I normally would) and he's reluctant to give me medication as I'm pregnant, but really I'd like to try and find tools of coping other than meds and try to retrain my brain a bit maybe!

I'm on a waiting list for CBT.

Looking for recommendations please

I’m currently reading The Happiness Trap. There’s also a good app called Headspace which is about managing thoughts.

I look after my inner child when I can feel myself slumping.
Stay hydrated
Fresh air
Light
Food
Sleep
Exercise
Company
Doing something esteemable, even if it’s just cleaning the bathroom, or loading the dishwasher.
Each time I’m feeling anxious I’ll run through that checklist and even if all I’m up to is brushing my teeth or running a bath, I feel a little better.
It’s a vicious circle because if I don’t feel up to those things I don’t do them and feel worse. It’s also a virtuous circle because if I can and do I improve.

Overcoming Depression
and
Overcoming Anxiety

Both by Chris Williams

For a shorter read, there are guides about both on a website called Moodjuice. Can't link but it will come up on Google.

Also, what Etino said.

The Chimp Paradox is an interesting read.

Exercise: walking on your own, little bit of yoga, has really helped me from time to time.

Writing down my thoughts and feelings, basically how CBT works. I made my own journal with the same format as CBT.
Write down your irrational worries and fears and follow the process. Google CBT format and follow the steps. It really does help to write it down and it does change the way you are thinking. I understand you’re starting CBT soon so you will do this anyway but it might help in the mean time!

Maybe see your midwife about medication because mine told me it’s better to take medication than to feel depressed or anxious as that will affect the baby more. I’m not sure why they are telling you not to. I know there isn’t a lot of medical research behind some tablets but I think your midwife would be a better person to see.
My GP didn’t have a clue! He honestly said to me once it’s up to you. You make the decision 😂what GP does that!

I listen to sleep meditation by Jason Stephenson on you tube before I go to sleep. I go for a long walk, preferably with a friend, and have a good chat. I crochet and knit, find both calming. Try to go to a craft and chat group. I want to join my gym again, let my membership go, as it was taking too much time, and was becoming a chore. But I’m missing it now.

Thanks everyone, really appreciate your responses. I've ordered The Chimp Paradox as recommended here, and also by my best friend, so will see how I get on with that.

I have good days and bad, so the reply's regarding getting out, going for a walk, and doing something around the house can only work for me maybe 3 days out of 7 at the moment. I'll get there.

Thanks everyone. Have a lovely Sunday - I'm off to clean the bathroom

I agree with the suggestion of the headspace app, I thought it was really good.

There is also a website called no more panic, and it had a forum with loads of really helpful posters, and I’ve found that almost anything I search for someone has posted about it already and got helpful responses. I think there is a pregnancy board as well.

Hi

After reading on here somewhere on MN about self referral, just wanted to mention it.
You can look up your local “ wellbeing” service an self refer without having to go to your GP.
I done that after someone posted about it and from filling in self referral form online to now being on first session of CBT has only been 3 weeks.
I’ve spoken to a therepist for an hour who suggests CBT for 6 sessions. I can also do online stuff too.
Then if I don’t feel that has worked there’s a range of therapies to choose from .
Hope this helps