What Changes Improved Your Lifestyle & Mental Health?

[Blossom4538]

Hi all,

as per title! What changes have helped you improve your mental health, happiness and well-being?

im in a very low place. Take 20mg Citalopram.

Thanks!

Sorry you are feeling down. Citalopram helped when I was very low. Currently in a big down swing but not on ADs and need to follow my own advice, but in the past, all these helped massively. I just need to get back to them. Easier said than done when depression demotivates.

• Exercise - weight training and HIIT
• Journalling including gratitude and just writing out why I was down and what might help.
• Doing something new everyday and making a note of it in the journal. I swear doing new things sparks different neural pathways in the brain that override the depression neural pathways.
• The right affirmations. Not "I am perfect" 'Money flows to me" ones but self- acceptance, kindly ones.
• CBT worksheets on self acceptance, self compassion and cognitive distortion. Understanding cognitive distortion (I was really guilty of this before I learned to identify it) helped a lot.

Thank you!

What type of new things did you try?

Running, walking in the forest, ringing old friends for a chat (instead of just texting as usual)

Anything I could think of. From trying out a different scent of bubble bath, taking a new route to work or school drop off, new easy recipes, listening to music I don't usually listen to, saying yes to invitations I'd normally say no to, trying new forms of exercise, learning new basic tech skills. Just sort of sampling the world in a way I normally wouldn't.

I went to a Quaker meeting, learned how to do sudoku and cryptic crosswords, had my brows threaded, went kayaking and wild swimming, joined a 5-rhythms dance workshop, went to a heavy metal gig, borrowed a dog. You can find online lists - they're usually called something like 'expand your comfort zone' or 'free and cheap bucket list ideas' to give you inspiration.

To make it therapeutic, it's important to keep a record of what you do. Not really sure why. Maybe it helps you to register that you are breaking free from old, bad behaviour patterns. It doesn't have to be a big long diary entry (though can be if you want) Could be as simple as: tried new cafe in town.Ordered beetroot latte! It tasted nicer than I imagined.

Some of the new things I tried became habits. Most were one offs. But it is a really fun way to rewire your brain away from depression.

I sold my car as no longer needed. Now I do so much more walking it is bliss. The buses are fun too plus you meet people and have a small chat.

For me the most effective thing was exercise. I was also quite overweight, so changing my diet and cutting out alcohol also helped. The first thing I did was go for daily walks first thing in the morning, giving myself a target of steps to hit each day. I then did c24k and most recently started weight training. It’s been a gradual process over 3 years, but the combination of all those things has made a huge difference to my mental health.

That's not to say I don’t still feel down and overwhelmed on occasion, but I now have strategies I can use to stop the downward spiral.

Definitely exercise, just feeling like I was pushing my body helps cut through all the mental bullshit I put myself through.

I find getting a bit obsessive about something helps when I'm at my worst - I default to 5 fruit & veg. Then if I achieve that I feel like I've done something I wanted to achieve, which is a boost, and it also kick starts me into eating better, which is never a bad thing. The downside is that not achieving it does make me feel pretty shit. 10,000 steps is also a good one as I can always just power round the house in the evening if I realise I'm not going to make it

10 minutes of yoga. I really struggle to not get antsy after that, which I felt guilty about, but 10 minutes I can focus for and does make me feel better.

I took up cycling. Still not great at it but I get a rush bombing down hills!

Eating less carbohydrates and upping the fresh veg beans and pulses.

I don't drink as much nowadays.

I keep a notebook of my feelings.

If things feel really bad, I do mindfulness.

I am not bad enough for medication.

I might do something to make me feel better like have a facial or get my eyebrows done. Small self-care things. I also suggest a new hair cut and/or colour, a manicure, or a massage.

Just look after yourself and fuck everything else.

Using somatic tools help me when I feel those waves off lowness. Rocking in my feet, head cradling, shaking arms, eye pointing etc theres lots of resources online to look at.

Acting as if or doing the opposite helps too. So one day this week I felt really rubbish and wanted to lie in bed feeding the gloominess. So instead I changed my sheets and bought a bunch of sunflowers and got on with my day. It's not always easy but I always feel on a day I've managed to use that tool that I've achieved something.

Behavioral activation like the 5 minute rule helps too. Getting on with a task for 5 minutes (Alexa or phone timer) and then seeing how I feel when those minutes are up, I might do fine more or I might stop there, but I'm self compassionate to myself and try to think well that's a good start, especially with how you are feeling right now.

Using inner voice as a third person 'right (my name) you are having a rough time/not feeling it today, you will be alright though..let's...' theres a good evidence base for this and if you cant do the inner voice then thinking about a hero 'what would Michelle Obama do if she was in this situation?'

Gratitude practice. And 'get to do' list. It's not barrgh I have to cook the dinner. Its I get to have food, I get to buy food that we will enjoy, I get to cook for my family because I have a family' etc.

The Happiness Trap by Russ Harris is one that I found has helped a lot with sitting with and accepting my feelings and being able to carry on with them there instead of feeling floored by them.

• no alcohol
• more exercise
• more time outdoors (especially when the sun is shining)
• prioritize family and friends time
• cutting down on processed food and take outs (during covid we got lazy and ended up having take outs too often)

Going part time and attending gym bootcamps twice a week.

Taking out my copper coil that I had for 8 years. People say it has no effect on your mood, but have 2 week long periods and permanent bloating does. I woukd also feel so angry and depressed a week before my period, so I had onky one week in a month where I was normal.

I was on sertraline last year but weaned myself off after 6 months, it made me numb and killed my sex life. I did need it for the few months I was on it though, it helped me with really bad anxiety.

Speaking to colleagues in work about situations and dilemmas they have overcome, it gave me the confidence to stand up for myself when I didnt like how things were going, it almost gave me permission to demand more and rid me of self doubt.

Exercise for me too, though that’s the last thing you feel like doing when in a pit of general despair!
Also, making myself wear nicer clothes in actual colours rather than the same pair of jeans.
Getting out of bed early and staying out of it.
Eating fresh food rather than toast!
Also anti depressants - couldn’t have done any of the above without them. It’s really rubbish and I hope you find something which works for you. Your low place is a temporary one and not your forever home.

Your low place is a temporary one and not your forever home.

@Haralambus I found that really comforting to read right now.

I used (and still do, many years later) the wheel of life to assess how I am feeling about different areas of my life and also to balance how much I am concentrating on each area. I set myself achievable goals in each area every month and use it to create a ‘to do’ list, e.g. exercise, seeing a friend, sorting out some life admin.

I then review at the end of the month what I have achieved in each area, and importantly how I feel about each area and overall (I rank each area red, amber or green at the end of the month). I keep the lists.

I can spot early on where I am trying to do to much overall, which areas are getting me down most and need attention and what I have achieved (which is a positive boost).

I also find a structured, balanced routine useful. For example I limit how much time I spend on admin tasks which get me down but make sure that I always do them (as not doing them gets me down too) by blocking a chunk of time once a week to sit down and address the next thing on the list.

https://www.thecoachingtoolscompany.com/products/wheel-of-life-coaching-tool/

Just re-visiting this and going through advice again as I’m feeling horrendous - so low…just really sad about life.

Sorry to hear that. Have you spoken to anyone in real life for some help? Sending virtual moral support, I was you a few months ago.

Roses for my garden.

Choosing (hours on end) Googling, looking at photos, reading reviews, selecting by colour and fragrance....

Waiting for rosebuds to appear, watching them bloom, enjoying the fragrance and well, just about everything there is to love about planting something g and nurturing it and then being rewarded with beautiful flowers.

@Busubaba this is beautiful, thank you for this wonderful imagery.