Has anyone managed to improve their anxiety and depression without medicatuon/counselling.

[Sandywich]

Has anyone managed to really turn things around for themselves without medication/counselling? Or without any RL support? Or both?

I.e. using self help techniques or books?

Exercise really helped me. Especially running.

CBT really helps.

Yes, for me exercise has been the best treatment for my severe GAD and HA. I have had CBT which helped a little and a low dose antidepressant but going for a swim/gym 4 times a week has been the best thing I've tried. Hope you find something that helps you.

I went on the Linden therapy retreat - it was four days and very expensive, but totally worth it for me.

Thanks all for the replies 💐.

Peonies - a retreat sounds amazing!

Exercise seems to be top of the list so far. I know the science backs it up too … but it’s having the motivation to start that’s the sticking point.

Mrs B and Bartelby- can I ask how you went about doing the CBT? Was it an online resource/book or did you see someone for guided therapy?

I have op. I used self help books but found that I had to merge the different techniques in the books to suit me as I didn't find that one singular thing helped. I basically created my own therapy I guess.

Exercise helped me too. Start the day witb a little walk or workout. I also looked up foods that help anxiety and foods to cut out to help
With anxiety and that seems to have helped a bit too

@MellowMelly would you be happy to share some book recommendations?

@clpsmum I didn’t realise there was a link between food and anxiety. I’ll Have a Google to find out more. Thanks for the tip 👍

@Sandywich the main one for me has been caffeine I switched to decaf and it has made a difference

I sort of did, though I must admit, I was on ADs and came off them very very slowly while I tried to put habits in place that would help me manage long term depression without medication.

Key things that helped me:
Sort out your nutrition - make sure you have enough Vit D (in spray form), iron (in herbal supplement form eg Floradix or feroglobin) and B-complex. Lower alcohol, sugar and refined carb intake.

Get outside in nature - go for walks, cycles, wild or outdoor swims, runs, hikes and do outdoor bootcamps, tai chi or yoga

CBT helped - there are online groups you can join. i found Moodgym very helpful (eye opening). It was fre at the time but you now have to pay. Still worth it I think.

Regular affirmations, guided meditations, yoga, inspirational TedX talks, podcasts etc, all free online. Keep hunting around until you find people whose attitudes and voices really feel right for you and build up an online library of people you turn to when you feel low.

Journalling helps - keep a gratitude journal and a journal of what you achieve each day, however tiny. Very helpful on really bad days, where you think you spent all day in a heap on the sofa or in bed but discover you fed cat, kids, emailed your mum, stuck on a washload and so in your small way helped the world tick over even though you felt so low.

And best of all (for me) - do something new every day and keep a journal of it. Just trying something, however small, every single day, that you have never done before and recording the experience is really therapeutic. Try and build them up to get bolder and bolder as the year progresses.

@Sandywich
It was Mind over Mood, The Power of Now and Overcoming Anxiety for Dummies. I just combined the most helpful hints and tips that worked for me from all three books and it helped me attack all levels of my anxiety.
I also agree with exercise, a bit of silly dancing is good too and a reassuring mantra with some deep breathing when anxiety is starting to come on did wonders for me.

A very 1970s theory called transactional analysis helped me, after endless rounds of CBT that did fuck-all.

The best known book is called “I’m OK, you’re OK” - in very brief overview, the argument is that unhappy children learn from their parents that they are not OK. Healthy people realise that this view is not true as they grow up and come to realise that actually, they are OK. Others like me get stuck in “I’m not OK.”

There aren’t many practical tips in the book but that theory really worked for me to help me start the long haul of getting “unstuck.”

This article is brilliant;

www.betterrelationships.org.au/well-being/core-beliefs-self-acceptance/

For me excercise and music listening and playing helps. Both are my therapy and I increase the ‘dose’ purposely when i feel the need. I sometimes don’t realise for a bit that I need to.

@HeronLanyon
Great suggestion re:music. I need a new playlist though as a lot of music takes me back to traumatic events. Might Google for some uplifting playlist ideas.

Sorry to PP’s wrote a long post in response to each of you and lost it

Thanks so much all!

I took antidepressants for a few years but my Dr always said they will help but can't do the hard work for you, you have to be the one to get out of bed every day, you have to be the one to encourage yourself to live. I don't think I have or ever will 'cure' my anxiety & depression but I can control it mostly. Like other posters I found music really helps. I got a record player and a good collection of records, I love dancing. A good hobby, crafting or learning a new 'craft' (I've really thrown myself into this and it's a massive help), painting/drawing, lots of nature walks, and it sound cliched but a lot of self care - long bubbly baths, face masks, massages etc.

I particularly find both classical and long complex dance remixes best for me and often have a good dance on my own ! With headphones - have close neighbours.

Hi Sandywich, the CBT I had was through the NHS, it was before the pandemic, but from what I remember I self referred on an online portal for my area. I then received a phone call to do an initial assessment and appointments were 1:1 face to face, but this has most likely changed due to covid.

Running and time.

I read "I'm ok you're ok" years ago.
Yes I remember it being of use and helpful in growing my thought patterns beyond what my upbringing had given.

Diet does help ground me, fish and green vegetable type of meal leaves me far calmer and happier.

Slow practicing something as a hobby: no pressure beyond trying to make 15 minutes a day space to do it, however badly.

@BartlebyTheScrivener

Hi Sandywich, the CBT I had was through the NHS, it was before the pandemic, but from what I remember I self referred on an online portal for my area. I then received a phone call to do an initial assessment and appointments were 1:1 face to face, but this has most likely changed due to covid.

No that's pretty much how it still is except the F@F are now on Zoom, or by phone or messaging, whichever you prefer. I had some via NHS self referral last year and so did DS2. It was very helpful to me. DS ASD) said he didn't find it that helpful but we have all noticed he is much more able to analyse unhelpful thought patterns and adjust them, so it was beneficial to him too.

OP, I also found "Feel the Fear' incredibly helpful. By far the most helpful self-help book I've ever read. I still reread it every couple of years. Dated a bit but a classic.

I’d also recommend Paul McKenna, “I can make you happy”. Although the title is a bit cheesy each chapter is well-rooted in a bona fide therapeutic technique. It will give you a chance to try a range of different therapies and once you have a feel for what works for you, you can then focus on that one.

@hivemindneeded that is a great book and I had forgotten about that. I read it about 20 years ago and I bought a copy for my daughter which I think she still has - so I’ll definitely give that another go.