Depression without medication

[Bobblypumpkin18]

Hi, I’m just looking for some advice on how to deal with depression without using medication, any tips any one has for just generally getting through the day and then hopefully coming out the other side.
I’ve had depression on and off since a really young age and was medicated for the first time around age 11. Unfortunately the last time I was depressed the anti depressants I was prescribed caused a rare stomach issue which seriously impacted my life for 8 months, I had to take steroids to bring it under control and I gained a lot of weight (around 3 stone). I’ve finally lost weight and got my general health back under control but after two deaths in the family and some stressful issues with my sons school I can feel the early signs of depression setting in once again. I have no energy, I’m struggling to even shower, I like a tidy house but it’s all gone to shit, I’m teary and I just want to sleep all day. I can’t take any thing for it so I’m really hoping for some advice on how to cope day to day and any suggestions of what helped others get through their depression.

Hi, Sorry your going through this. I have recently been put on a low dose antidepressant that I'm keen to not be on for long so I have been looking into functional mushrooms. The reviews seem good and maybe worth a look? Shops like holland barret sell them in capsule form. I have been struggling since July so I am looking into all natural avenues.

@SJL2409 thanks I’ll take a look at that now. It’s the absolute worst isn’t it. Really hope you’re feeling better soon.

Really sorry to hear how you are feeling, it absolutely sucks and I can relate to where you are. When I feel like this I tend to try and push through, so I keep showering as I refuse to stop, I do minimal housework but enough that we don't live in a pit, I give myself a break and go back to bed when I need. I didn't get on brilliantly with SSRIs as they gave me insomnia (or worse insomnia than the depression and anxiety) but they did help me at a very difficult time. Recently following bereavement I also started to see the signs of a recurrence and I decided to try St Johns Wort. I didn't think it would do anything but it has helped me. I initially had a headache on it but this actually helped me to see it was 'doing something'. I am reluctant to take antidepressants again due to side effects for me but I appreciate they can be life saving for many. This is helping me currently though.
I also wanted to say that I am a regular meditator and when I started doing it I noticed that my thoughts were vivid and I realised how horribly I spoke to myself. When I read about it I understood that this is about slowing down and hearing your thoughts but that through meditation we can learn to detach from believing them quite so much and just let them go, for me therapy has served a similar function. Good luck and i hope you find the things that help you.

@coffeeisthebest Thank you. This is all really helpful. Interesting that both you and the pp have suggested more natural alternatives that didn’t even cross my mind. I thought people would suggest exercise which I know I should do but really don’t have the energy right now. My dd has had a stomach bug and as awful as this is going to sound I’ve been very glad that we couldn’t actually go out this weekend.
I managed to have a shower and explained to dh how I feel, he doesn’t ever really understand but he sympathised the best he can and together we had a bit of a tidy up of the house (which felt like wading through treacle) but I feel much better for it. Hoping to get some fresh air at some point today.
I too struggle with insomnia both on and off medication and have to take sleeping tablets regularly, sort of wish I could just swap my whole brain out for a new one 😅.
Will have a look and Holland and Barrett in a minute and try to cut myself some slack, the guilt that my family relies on me and I’m letting them down is always the absolute worst park of depression for me usually I’m such an organised person but as soon as I feel like this every thing just goes to shit.

This is the thing, it's like you are fighting against a huge force, or this is generally my experience anyway. That thing you said about wading through treacle I can so relate to as well. So it helped me to accept that I can only do what I can do. Sometimes that wasn't very much. I do think getting outside for a walk is helpful too if you can, as it helped me to remember that the world was still functioning ok even tho my world had kind of stopped. It is hard. So go easy on yourself. I remember having a shower and needing to sit down in the shower as that was all I could manage. If you are looking at Holland and Barrett I would also recommend checking out B vitamins as they can help with relaxation and also vitamin d as apparently many of us are deficient in that.

Take the little wins I say! You've got up and showered. That is a win!! Today I've got up, sorted breakfast for myself and my son and ran a bath for myself. Yes I've been in here a hour and I got stuff to be doing but I'm just trying to relax and regulate my anxiety as we are meant to be going shopping today which is setting me off. Take the win!! I too have insomnia they have prescribed me sleeping tablets which do help but aren't good long term which is why I'm looking at the functional mushrooms. Everyone has wobble and it's OK to not be OK.. you are not alone!! When the wobbles come and the struggle is real just drop a message :) I know I could do with a ear.

There is developing research coming out on the links between nutrition and depression, - links between deficiency in vit D and magnesium and the benefits of supplementing with both on depression, also the links between diet, gut microbiome and depression, particularly links between ultra processed food, bad effect on gut biome, inflammation and depression.
I'd say certainly worth reading up on and see if there are any changes that you might want to make that might benefit you.
Some people also take the supplement 5HTP which can benefit depression and anxiety.
There are also links between the benefits of exercise and greater activity and depression.
But I understand it can be very hard to think of too many changes at once. Maybe starting with looking into vit D and magnesium might be a good initial thing to do.
Hope things start to feel a bit better soon.

I've started a new type of treat for depression as I can't take SSRIs. It's called Flow and is a headset that uses electronic pulses to stimulate the parts of the brain that are underactive in depression. The NHS did a successful pilot of it. Downside is it is expensive - either £399 to buy or £80 a month to rent but if it doesn't work for you in 30 days you can send it back for a full refund.

Google Flow Neuroscience. I've only been using it for a few days so can't really tell if it's working for me yet.

Thank you all so much for the suggestions. It’s really helpful knowing there are things I can look into it makes me feel more in control, it’s also nice to know I’m not alone although I do feel for anyone else struggling.
I’ve had a vit d deficiency before and baring in mind our “summer” was pretty crap I’ll be ordering some today. I already take an iron supplement with vit b so should be ok in that. I also don’t eat an overly processed diet since my stomach issues started, lots of fruit and veg and very low alcohol consumption now (which is a shame 😆). I do know I could really do with the exercise but I’m just not ready yet. The things that usually go through my head when I’m low are quite scary but one of my family members committed suicide a few months ago and seeing how much it has completely broken everyone that loved him has made me realise that even if you feel completely useless those that love you would be lost and heartbroken without you.
@SJL2409 thank you for your offer to message it means a lot, please don’t hesitate to message me too. It can be a really lonely place to be in. I hope you enjoyed your bath and feel a bit more relaxed now 🙂.

I was on mediaction for quite a long time, and it was an absolute life saver for me. But then I accidentally read a few books on mental health and was shocked to discover that mental illness diagnosis is basically just convention and marketing for drug companies, and that diet plays a huge role in mood.
No one had ever discussed diet with me. I just went along with the idea that I had a chemical inbalance in the brain, which could be soreted by taking pills, and never thought about how the chemicals get into the brain in the first place. Big suprise its diet.

Take a look at Georgia Ede on youtube, she explains it really well.
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I’m sorry you’re struggling. I’d definitely try and have a chat with your husband and try and get him to take some of the slack while you’re feeling low.
The best advice I was ever given is that whatever you’re feeling, try and combat it with the opposite feeling. For example if you’re anxious, do something you find soothing/calming using any or all of the five senses. So now you’re feeling low, only put positive stuff in your brain that will make you happy. Happy songs, movies, books (if you feel like reading, I know it’s a struggle to focus), favourite foods, smells you like, soft blankets or fresh air (even just standing on the doorstep with a coffee/tea). Any of those things just daily will help. You can’t think your way out of depression, you have to feel it.
I also recommend 5htp for depression. It’s an amino acid that the body uses to make serotonin. However be careful, if it makes you feel worse (it can in some) stop taking it straight away. There’s also l-theanine which the body uses to make GABA which is the relaxing chemical, it might be worth taking at bedtime to help your sleep.
I hope that it lifts soon, but in the meantime take care of yourself and reach out for support if you feel you can. Please also don’t hesitate to speak to your GP if you feel you can’t cope with this on your own.

Also I’m really sorry about the loss of your family member. If you feel like it might help, The Cruse bereavement helpline is fantastic. You can just call and talk through your feelings with them any time you like.

I've struggled with depression for about 15 (maybe more) years. I've been medication free for about 4, but it took a lot of work to get there. The major tip I have is get yourself a good, reasonably strict, routine and stick to it even when you don't feel like it. It won't happen over night, but build on it gently over time.

Regular exercise
Regular socialising
Good diet
Good sleep habits

I set up reminders in my calendar to stay in touch with people and set up stuff with friends I don't have a chance to see as regularly. But I have some clubs that get me out seeing people twice a week. Socialising was a really key one for me, and I used to consider myself a major introvert.

Exercise took a long time to build up. I swim four times a week and have a dog now, but before I would just make sure to walk around the block once a day, and have a longer walk once a week.

Remember that anything worth doing is worth doing half-arsed and that includes socialising and exercise.

I’ve had episodes of depression, Postnatal and menopausal and I did take antidepressants then.

You don’t say your age, but menopause can really wreck your mental health and many people find HRT helps.

I agree with the poster about new research saying you gut biome can have an affect on mood.

I truly believe I suffer from SAD. I always feel so much better when I’ve been outside all day in summer. I feel like you do when you’ve had a really good nights sleep after nights of not sleeping.

I have good quality high strength SAD lamp I use October to March. I take vitamins all year and definitely take Vitmin D.