Self-managing depression??

[MissChief]

i'm going to give this a go before going the conventional route. I've done some reading and am going to dose myself up with fish oil high in EPA, take vit B complex, st john's wort, try to exercise (god knows when) and see if a miracle happens. Anyone else doing the same, like to keep me company? Or any tips?

By the way, I found a good link from a news article to www.wellnessshop.co.uk
It's an NHS-backed site (I believe) or at least it has an online CBT-course "Beating the Blues" via it which is NHS-endorsed. Unfortunately, it's by GP referral only but looks promising. There's also a "relief" section of downloadable advice for depression, insomnia etc - not sure whether it's worth it and how it differs from the free CBT one. Anyone know?

Good luck MissChief. Eat lots of sweet potatoes, turkey and blueberries as well - lots of tryptophan - and avoid booze. Also get in loads of essential oils. Geranium and Neroli are especially good - Neroli a bit sickly for some but really uplifting.

Thanks, are you doing something similar?
Avoiding wine is going to be the tricky thing, don't drink loads but like a glass every night. Hadn't thought about essential oils and love neroli, so that's encouraging!

Hey misschief I started a thread yesterday about tips for keeping depresiion at bay.

I'll give this a go with you but have no idea where to start!

Will do some research online

thanks! be glad of the company, unfortunately, I didn't keep mine at bay. It's crept back into my life and I need to keep it down again.

I know I'm down at the minute.. not been to work for 2 days so really need to get a grip.

What is Neroli?

I think neroli is orange blossom oil - have you looked into MDF (Bipolar) Self-Management courses? It's really for people who have elation (hypomania/mania) and depression but most of the general approaches will work.

Count me in. I'm St JOhns Worting and Evening Primrosing it at the mo.

I have a prescription for Prozac in my sweaty hand - and have had it for 2 weeks but am trying St Johns Wort, B6....struggling tho, and feel like getting the ADs.

Any handy hints gratefully recd.

Am doing bit of exercise...running every other night. Helps a bit I think.

Feel so low just now that its an ache, almost sort of tangible.

So what does St Johns Wort do?

I do exercise, when I'm religous about going 3-4 times I week it really does help.. and naturally after a while it improves your self esteem too as you look better.

I have never tried herbal remedies so would be new to that.

Has anyone tried any alternative remedies such as accupunture?

Hello people. I am also trying to do this. I was prescribed antidepressants recently and keep oscillating in my head between starting them versus trying the nutritional/alternative way. So far I am trying the supplements because, although I suspect they would help, taking antidepressants still feels like going past the point of no return. I'm trying B Vits, St. John's Wort, EFAs (Essential Fatty Acids = fish, borage and seed oils), and 5HTP. I'm also avoiding alcohol. I'm too tired and low to exercise right now but I will add this in as things get a bit better hopefully. I might try acupuncture or something else as well. Only been doing it a couple of weeks. I feel a little bit better but perhaps that is just due to taking positive action. It's too soon to tell if it really helps. It will work out more expensive than the prescription costs for antidepressants.

hello all,

I've been doing this for a few years now and I think it can work.
First and foremost you have to be good to yourself and decide that for the rest of your life you will be happy and see the glass half full. IT IS A STATE OF MIND.

then all the things you mention to help you along the way.

• Omegas
• essential oils (lavender-geranium-rosemary is my fav uplifting/balancing) in difusers, body oils etc..
• Nevr took St johns wort but valerian works well for sleep
• rescue remedy drops fpr panicky situations
• brisk walk in open space EVERY DAY and generally walking/running aimlessly when you need to clear your head/chest
• simple time for yourself ( swimming/bath/book/sunday papers in a cafe) -YOGA. sounds naff maybe, but it is a lifesaver.
• remember the good things in your life and praise God/universe/fairies/whatever for this. It will give you strenght to tackle the rest.
• talk to friends

forget alcohool and reduce sugar drastically to keep mood swings in check.
buy a juicer.Eat non precessed food.

hi! There are a good few of us then, and I'm not alone in having sleep problems judging by the time of posting! Or are you just late to bed? Seriously, I feel for you though if it is due to insomnia - I wake up v early but don't generally make it to MN at that time, I battle with sleep and stay in bed till morning generally.
I'm trying to cut down on sugary stuff (tho love chocolate), have cut down on wine (as opposed to cutting it out completely) and intend to RUN today! I shall keep you posted, this hasn't been done for a while.
Other than that, I don't eat processed stuff anyway and am almost bingeing on fish atm, still feel low though with the occasional manic fit of energy.

oh and I'm with you, sim, on the brisk walks, really help. I struggle though with the glass 1/2 full philosophy - I know what I should think but I don't honestly feel that way, I'm one of life's natural pessimists and I feel I can try to be more positive but I can't turn my personality right round, oh would that I could!

Btw, anyone looked at the "no freud no prozac" website (also a book). Some of it makes me a little uncomfortable - but much of it makes sense and he recommends omega 3 oils high in EPA, exercise, good diet etc. Wonder if anyone else has seen this? he also recommends really high concentrations of EPA, much higher than in high street oils such as Eye Q.

My diet makes a massive difference to my moods I find but I really really (ok find it impossible) to eat the right thigns for more than a couple of days. This is what frustrates me.. I knbow what I should and need to do but I still can't manage to do it

Hi, I'm on the other side of planet.
No insomnia for me at the moment because just figured I'm pregnant, thus the constant fatigue.
This of course has made it very easy for me to cut out alcohol completely, as like you misschief am a total sucker for red wine.

As for the positivity, let me tell you how I made it: I simply cut out emptional abusers from my life.
It's easy for me in a way because I live so far away from family, but still I used to feel helpless and guilty when someone got on the phone to moan and feel sorry for themselves.
I know help those close to my heart who are really trying. I have absolutely no sympathy for those who just want to drag me into a net of self pity.
Each to their own.
I went through a little phase of disgust for myself for being so cold and distant, but I came through to the bright realisation one day that they actually did not give a f* themselves. They are just worriers and I am not. I'm sure life is going to bring enough sh** as it is. Why anticipate??????

Anyway, you alrready know all this. You just have to find you way.
PS for insomnia, if you have a willing partner, there nothing like sex

hi there, well congratulations, sim!
V tiring time though, esp before people know when they may not make allowances.
Yes, you're right - sex can help, rather distant memory right now though (a long story)!
Unfortunately, I am one of those worriers - I can't do anything about my basic character I feel, but I can try to temper it - force myslef to consider the other side. I try to do this but obviously it's not entirely working. Underneath, i just often don't believe it. As you say shit happens anyway - I tend to focus on this even though there's no actual point in doing so.

ooh, hey im in.

am currently (as in for last few days, and long may it last) feeling great and its like a missing piece of my persoanlity is back or something... but ive been really low, and becoming more often than not, for a long time now. so im sure it'll be back with a vengeance soon enough (now that doesnt sound as chipper as i meant it to!!)

anyway - since im alright atm and having quite a good time of it, i wont even read the thread right now (cant bear to think about depression stuff when im on a high).. but will ad the watched threads...

good luck and all the best to anyone living under clouds out there...

Mischeif, good luck with it all, remember that there is always the conventional route to fall back on, as a safety net.

Just to post this though, there is a self help site called MOODGYM not sure of the address, it is an australian site but my doctor recommened it - i think it is a similar thing to what you described but you do not have to be referred.

thanks for that link, i had heard of it, but forgotten again. Am checking it out now - looks useful. Must also go for my run though...

it is good - God, I scored high to v high in both the "depressed" and "anxious" assessments. I was hoping I wasn't too bad..
Still, the modules look useful, shall persist.

do you mean on the moodgym site? I can't find it..?

I've been following this thread since yesterday, and I feel I HAVE to say something. I really respect those of you who want to self manage - and so many of the things you are talking about have ben helpful to me (several years of bad PND - I know what it is like)

BUT - please be prepared to fall back on medication if you need it. If things dont get beter, if you still feel the same in a couple of months - do get help.

I was very loathe to talk about this, but I tried to self manage after dd1 was born (my first dc). I ended up trying to kill myself and we went to a mother and baby psychy unit for a while - I was that unwell. So I might be biased. But please, if self-management isnt working, or you dont get better, ot you get worse, please do get help from the medics. Its not nice, I know, to be on drugs, but sometimes they are the only thing that works.

But for mild depression, I think self management is a fab way to go and I do it myself a lot (dh is depressed and some days I feel myself teetering - so I do all the good stuff and it does help)

ok, I'm trying the moodgym thing (thanks lucyellensmum). I've done the first module. I'm so jaded and cynical though, I'm probably a lost cause. (An example of a negative thought pattern - low self esteem and pessimism about the future!)

Hi Harrisey. I didn't see your message when I posted mine. I am sorry to hear that things got so bad for you and glad that they are better now.

I take your point about being aware of the limits of trying to manage this condition without proper medical help. If I ever thought things were getting out of control with me, I would take the antidepressants and get further help. I am managing right now but I am not ruling out taking the ones I have been prescribed if things don't start to improve.