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?

I got over a bad agoraphobia episode by listening to self hypnosis twice a day every day. Paul McKenna's I can make you confident but there are also self hypnosis apps now that are good, might have to try a few to get one that's right for you .

What helped for me:

1. Exercise. I recommend teambodyproject.com/ - I pay for the premium service but the free membership is good too so try that out first. Motivation becomes not really an issue with them because of the variety of workouts - there's always something that suits your mood.

2. It really is helpful to try out some mindfulness meditation - I like the Williams programme but there are many alternatives

www.amazon.co.uk/Mindfulness-practical-guide-finding-frantic/dp/074995308X/ref=sr_1_1?s=books&crid=1GNSFV160O5X9&keywords=williams+mindfulness+mark&sprefix=williams+mindfulness+mark%2Cstripbooks%2C80&tag=mumsnetforu03-21&qid=1641035610&sr=1-1

3. Although some parts are a bit old-fashioned now I still love the Clare Weekes books. She has a way of being enormously sympathetic and understanding while still making you laugh at yourself.

4. I found it helpful to develop a bit of curiosity about ""Project Me". When you try out one of the suggestions here or elsewhere look at the results a bit like a scientist. That way anything you try that's not helpful can still have a purpose and interest. "The Tai Chi didn't make me feel more relaxed, perhaps that shows I need to look at something more busy and energetic" is much more positive than "Tai Chi didn't work, what a waste of time."

5. It can be very easy to slip into a state where only the bad days become "meaningful" - "I've had two good days but now I feel awful again so what was the point?" Celebrate the good days!!

I found talking to a counsellor really helpful. You can get a therapist free from IAPT.
I also set myself a goal ( serous weight loss, especially stomach fat as I was getting close to bring iverweight.) and started looking at what I eat and how it helps serotonin production.
Gentle exercise. Walking, yoga. Take small manageable steps and avoid alcohol (it causes anxiety). It will come to you naturally. But being able to relax is key.

I’ve found this book really helpful (you have to do the exercises though) and also yoga - as much as anything the yoga is a fixed time to get out of the house every week and do something just for me.

www.amazon.co.uk/Toolkit-Modern-Life-Ways-After/dp/1529410223/ref=sr_1_2?s=books&text=Dr+Emma+Hepburn&tag=mumsnetforu03-21&qid=1641042136&refinements=p_27%3ADr+Emma+Hepburn&sr=1-2

I came on to suggest Mindfulness: Finding peace in a frantic world but see HPFA has already suggested.
It's a series of Mindfulness CBT meditations. Was a real game changer for me. I still do it every day, really really effective.

I can go through months without therapy, but ultimately I do need it

@HPFA

What helped for me:

1. Exercise. I recommend teambodyproject.com/ - I pay for the premium service but the free membership is good too so try that out first. Motivation becomes not really an issue with them because of the variety of workouts - there's always something that suits your mood.

2. It really is helpful to try out some mindfulness meditation - I like the Williams programme but there are many alternatives

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3. Although some parts are a bit old-fashioned now I still love the Clare Weekes books. She has a way of being enormously sympathetic and understanding while still making you laugh at yourself.

4. I found it helpful to develop a bit of curiosity about ""Project Me". When you try out one of the suggestions here or elsewhere look at the results a bit like a scientist. That way anything you try that's not helpful can still have a purpose and interest. "The Tai Chi didn't make me feel more relaxed, perhaps that shows I need to look at something more busy and energetic" is much more positive than "Tai Chi didn't work, what a waste of time."

5. It can be very easy to slip into a state where only the bad days become "meaningful" - "I've had two good days but now I feel awful again so what was the point?" Celebrate the good days!!

I really like this advice. Like @HPFA, I took a 'scientific' approach to healing myself. I tried absolutely bloody everything I had ever heard could cure depression and kept detailed notes in a private blog, which I still have and refer to. Like @HPFA I'd comment on what does and doesn't work e.g. 'Caught sight of myself in the mirror at Zumba, and I looked so clumsy and found it so hard to do the steps. Not going back, it makes me feel self conscious.' But 'Loved bootcamp. Didn't mind the mud and the instructor is so friendly.' So I kept going to bootcamp.

I had a massive breakthrough by keeping a log of what I did. I remember coming back from a long walk in nature which I'd enjoyed, thinking, 'What's the point? As soon as the walk is over, my mood sinks right back down again. It's not helping.' Then I realised it was helping, while I was on the walk. Once I realised that I tried to build as many breaks from low mood as I possibly could into each day until there were as many uplifts as down swing, and then more uplifts than downswings. And gradually the uplifting mood took over and kept going even when I was doing neutral things like folding laundry or doing work admin.

Yes. I used the Wim Hof method.

Exercise and APPS scheduling.
Five minute rule is a big one for me.
I have had time on sertraline but came off it having learnt what works for me and been disciplined about implementing it

I used the Wim Hof method.
Is that cold showers?

@NewtoHolland

Exercise and APPS scheduling. Five minute rule is a big one for me. I have had time on sertraline but came off it having learnt what works for me and been disciplined about implementing it

What is the 5 minute rule in relation to fighting depression? I'm intrigued.

At the moment I don't need AD but I do need to do something. Previously it wouldn't have mattered what I did, I needed the medication to effectively reset my brain which allowed me to taper off and do non medicated things to help.

Yes, a mix of self help information, and weekly basis on my goals, current intelligence of different perspectives wanted to achieve, balancing expectation with reality, trying to balance emotional with logical thinking measures, trying not to over hype situations, try to applying military thinking to different activities, ect

"Weekly basis, on analysing my "

@hivemindneeded.

Glad you liked the comment. I strongly believe that as every mind is different everyone's best route to recovery will also be different! And the only way to find it is just to experiment.

@rifling

I used the Wim Hof method. Is that cold showers?

Yes. I take a 5 minute cold shower. I started with 1 min and worked my way up. It floods your body with norepinephrine, endorphins and dopamine. I feel a natural high for hours afterwards. If I'm having a bad day I will take a cold shower in the morning and the evening. This has made the biggest difference to my depression.

There's a study here: pubmed.ncbi.nlm.nih.gov/17993252/

@chocaholic9 Interesting! Thanks. How cold do you have the water?

Joining a choir.

I found mindfulness helpful. The Smiling Mind app is good and also free, or it was a couple of years ago. Honestly though counselling was the best thing for me and if you haven't already tried it I would recommend it. In my case my job was a massive trigger for me too and in the end I decided not to continue with it which has helped a huge amount.

Thanks for posting this. I feel like nothing ever permanently helps me. I am fed up with feeling anxious, depressed and exhausted all the time. I’m going to try some of the things suggested here.

That cold shower thing doesn't work for everyone. I swim in the sea in all temperatures and never get a high from it. I enjoy it and it feels daring but I don't get that energy flood and natural high that my fellow swimmers talk about.

Just saying, as PP said, try lots of things, as what some people swear by does nothing for others. You jjust have to keep plugging away until you find a range of thing sthat lift your mood and then keep at them.

I was on anti depressants for 3 years and that was miserable once I persuaded the Doctor to reduce and stop them I found the CBT provided really useful and exercise, good food and rest did the rest.

Good luck please try to avoid ADs if you can!

@simmonslulu

I was on anti depressants for 3 years and that was miserable once I persuaded the Doctor to reduce and stop them I found the CBT provided really useful and exercise, good food and rest did the rest.

Good luck please try to avoid ADs if you can!

I never tried ads but my GP gave me a choice between B6 vitamins and Prozac. Good diet (vegetables and protein) is very important. No alcohol, controlled caffeine intake, exercise, proper routine and good quality sleep. CBT can teach you relaxation techniques. Which is key.