How do you get out of a low black hole?

[Anon3837]

How do you keep going? When things are really bad mental health wise, very low, how do you help yourself out of the deep. Eternal factors which aren’t helping will not change anytime soon so I need to help myself. I’m currently a week in, switching from Citalopram 40mg to Sertraline 50mg, so not feeling great and had quite a bit of bad news this past week or so.

im so tired…

I would suggest daily walking if you can. I know you're tired but it really is a big help.

I am currently feeling similar. I try to use the mantra “this too shall pass” but some of the stresses probably won’t. It doesn’t always feel as bad as it does now so I guess just riding it out and hope that things improve externally or you feel you can cope better with them internally.

Maybe a gratitude list? Or write down stressors and worries and whether they are real and resolvable now or in future or just ‘what ifs’ which you need to try and let go.

Exercise and sunlight and appreciating the small things, a nice cup of coffee or a bath and just take each day as it comes. Smiling or chatting to a stranger or meeting a friend to chat. Sorry not a huge help but I do resonate and get these blips where things seem overwhelming but the low doesn’t last forever and that often keeps me going. Big hugs xx

I used to get these. Time helps, although it never feels like that at the time. Really, I needed a change, like a holiday or someone visiting, new job. Something that diverted my mind in a different way. But big events don't happen often!

As pp said just healthy habits. Also, for me: an addiction yo podcasts. So i had as little time to think as possible. Podcasts for driving, sleeping, brushing teeth. All the time.

Now I have really started eating whole and fermemted foods for the past couple of years. I noticed that I have not felt like that despite triggers that would have set me off.

Maybe something to thing about as preventive care when you get back on track.

I hope you get through to the other side 🌸

I am in a similar situation, and also dealing with a lot of external shit.

i have to strip it right back down to basics - drink water, eat decent food. Some fresh air every day. Clean teeth. Daily shower. Clean clothes. I focus just on those foundations and I give myself a fucking massive pat on the back for getting through each day having done these things, and having kept kids safe and fed etc. the absolute basics …. I view them as an achievement and build from there.

Be kind to yourself. Remember that you’re unwell and it’s not your fault. I used to have days where if it was possible, I’d spend the entire day, or even 2 or 3 days in bed watching tv when I was depressed. I’d feel so guilty about it, but after a while I came to understand that I was ill and my bed was my safe space and I needed to be in my safe space while I recovered, just like I’d be in bed if I had the flu. Mental health is no different. Don’t force yourself to do anything you don’t want to do (although going for a walk, as other posters have suggested, especially somewhere in nature can be helpful if you feel up to it). But if you need to lie in bed, lie in bed and keep in mind that what you’re feeling isn’t permanent, you will come out the other side. Also remember that it’s likely the change in meds that’s contributing to how you’re feeling and it WILL get better. Personally Citalopram stopped working for me after a few months. I’ve also been on fluoxetine, but I’ve found Venlafaxine to be the most effective of all of them. It enabled me to have stable MH for over a year. Might be something to consider if you want to try a different med in the future

Thank you all. I think that there is so much in my life at the moment that wont really change for the foreseeable and something which is about to make things even worse, so I can’t see any light at the end of the tunnel. But I’m trying my best to remain as positive as I can be, it’s really hard and I’m exhausted.

@Anon3837 that sounds so hard, I am sorry. I get how tough it can be, especially when there are so many things you just can’t change.

If you can, try to strip some things back to the basics - what you eat and when, water, sleep. Sometimes that is all that’s possible.