Please share your ways of beating reactive depression without ADs

[HelpPleaseNow]

Hi All,

Recently came off ADs (was on a very small dose for 6 months) about a month ago. No major issues, but after a bout of the flu and some very major life stressors, I feel a bit down again and worried, what if anxiety and depression come back.

For various reasons, I want to have a list of 'go-to' solutions that don't involve ADs. What do people do? What helps? What doesn't?

Only non-AD solutions, please. Thanks :)

and also reduces cancer risk and reoccurrence if you’ve had it

I’ve also recently become aware of new research around the length of time needed to spend exercising if doing higher intensity workouts (eg SIT or HIIT) - the ratio is much lower.

So where they recommend 300-150 mins low intensity exercise (eg brisk walking) very high intensity exercise is worth 7-10 times this for risk factors such as diabetes and cancer etc.

So things like sprinting up and down stairs or hills, skipping, sprint swimming, Plyometrics. Anything that gets your heart rate RIGHT up.

A few 30 second stints might be needed at first if you’re not used to it.

For me it's realising what works for me and keeping it up consistently.

• Eating properly and taking my supplements
• Regular exercise, particularly yoga and walking
• Good sleep (including good bedtime routine and sleep hygiene)
• Not too much alcohol of caffeine
• Carving out time for myself, making me a priority

I mean this is a bit "bears shit in the woods" but sometimes I do have to kick myself and why I'm feeling shit is because I'm missing out on one or more of the above.

Sleep is the main one. Someone said recently "Sleep like it's your job." That's my mantra.

Thank you all so much! All amazing tips which I will be implementing :)

I second early morning walks whatever the weather. Just round the block helps if you can’t get to a green area. At this time of year we need all the daylight we can get.

Also if you’re feeling jittery and need focus, a quick puzzle or crossword can help. Even better if you can get someone to do it with you.

Don't isolate yourself if you feel down or anxious. Conversation keeps the brain from straying into lonely places.