Generalised anxiety and low mood - alternatives to taking antidepressants? Any new, revolutionary ways to get better?!

[Towelrail7]

I have intermittently suffered from generalised anxiety disorder and low mood (maybe depression?) since my early teens.

After improving a bit in jan/ Feb, I’m back to (almost) as bad as I get now. The pandemic and lockdown made it worse (as it did for so many people) - health anxiety kicked up a notch, plus work got a bit sporadic, and I feel as though I’m free falling.

I’m starting to obsess about the small things I can control: moving, finding a good school, but I keep hitting blocks and that’s making me spiral more.

I would like to avoid antidepressants (and don’t know if they work with anxiety anyway). I have tried CBT and it works to an extent, but I didn’t enjoy going. I have also tried mindfulness and yoga and cold swimming. All work to an extent, but the effects wear off a few hours later.

Anything else I can try? What worked for anyone else?

St Johns wort or specifically Mood support capsules from IHERB which are a mix. Terrible experience on only a few days of prescription meds which had actually worked well 15 years ago. Not out of the woods but feeling lifted.

Ashwagandha/ashwaghanda (sp?!) supplements are good for reducing anxiety; they're supposed to target cortisol levels and reduce them. I've found them really useful. Also following this for other suggestions, as I'm on sertraline for low mood/anxiety but don't like the side effects. Only on a low dose, so hoping to get off them soon...

These are great tips, thank you so much! I am looking into them both now!

Take a look at Wim Hof. Known as the iceman.
He teaches a set of breathing exercises and encourages cold showers (there is a free video course that explains) and eg cold water swimming.
It's helped me enormously, and I've read some other good reviews. There is a lot about him online.
It does sound mad but there seems to be science behind it.
There was something on the BBC news site recently about sea swimming being really good for mental health.

Sorry I've just seen you tried cold swimming. I think it's the deep breathing (and breath holding) that helps the effects last longer.
Big warnings about not doing the breathing exercises anywhere near water!
I do the breathing exercises before I get out of bed, then have a coffee, then the cold shower. I get cold if I shower then meditate

be careful with st johns wort. .I had really bad stomach pain from them.

my tip is exercise. .In particular running.

EMDR therapy really worked for me. Helped me to unpack things and put them away. I've been much better for over two years now.

I'm also v interested to hear! Have you tried CBT activities on your own, daily gratitude, journalling etc?

Out of interest, why would you like to avoid antidepressants? In my personal experience, they worked wonders for my anxiety.

I have also found ADs (specifically Prozac) to work wonders with anxiety. I suffered for 5 years with anxiety, lots of things helped a bit (counselling, exercise etc) but the ADs cured me. I am so much happier and more content now.
Don't rule them out.

Bimuno or similar. Look up link with gut health

The boring unglamorous old fashioned ones. Amazing how many mh problems involve issues with sleep, bowels, appetite, self care. Talking therapies address from the top down, but addressing them bottom up instead sends your brain a powerful signal of security, lowers harmful stress hormone secretion, allows you to update trauma and live life now.
Eat well, Exercise, sleep routine, be in nature, don't be thinking on yesterday or tomorrow, learn to be present in your life. Paraphrased from something I read earlier.

Exercise, every single day, as early in the day as possible

Rest is great if you can. I think the lack of resting and self care like that is a big reason for anxiety, all the balls in the air kind of thing.

But I do realise it is not possible for many juggling life. Hence.....

Swimming.
Yoga.
Don't drink.
Be in nature.
Sleep more.
Take magnesium at night.
Meditate.
Have baths.

Far too much insistence on DOING things. Just sit back and relax now and then, it really is allowed.

No need to do yoga or CT5k or whatever is the the thing du jour is now.

All I will say is that a a stint outside is good for the soul, ten minutes, twenty minutes, doesn't matter, get out for a bit if you can.

I feel so much for those who have kids, it is just not that easy to do things on the spur of the moment.

Wish you well.

I have also tried mindfulness and yoga and cold swimming. All work to an extent, but the effects wear off a few hours later.

They will wear off. This is why I try to do Pilates, run or swim 5 days a week. Gives me a little boost that means I feel much more capable at least for the morning, and that helps keep my baseline mood a bit higher.

Sometimes meds etc are needed as well though.