Any Tips/help on dealing with negative thoughts

[kizzie]

Hi - sorry to start a new thread but i thought this might help others too.

I am 6 weeks back on 75mg of anafranil (a Tricyclic). Unfortunately the panic /anxiety and depression are still very bad.

I am seeing psychiatrist on Tuesday - although I know he will just say 'carry on'.

I 'think' it took another few weeks for the medication to properyl kick in last time although cant fully remember. So at the moment Im very worried that its not going to work this time. (im also taking fsh oils/ vits/ reduced sugar in diet/ keeping a journal/ trying CBT tecniques.)

Just wondered if anyone has any helpful self help tecniques for when 'negative' thoughts hit. I mean the serious 'whats the point of going on' type. Ive had those before and when im well its wouldnt even be the millionth thought i would have - but they just seem to come out of the blue and they terrify me.

For me depression is a chemical/hormonal problems. I ahve seen various coundellors etc and they (and my gp/psychiatrist) all agree that this is the case.

At the moment Im just trying to label them as 'its just the depression talking' - but id really welcome any other techniques people use.

(I put this is another thread too - but would also really welcome hearing from anyone who did evnetually have success from AD's but it took longer than the 4-6 weeks usually quoted.)

Thank you x

Bless you. I really feel for you and understand exactly where you're at. With my anti-d's it took two weeks to have an impact but they weren't properly up and running for about 5 or 6 weeks.

With regards to what I call "mood management techniques", I find that a change in environment can have an impact. Doesn't stop the thoughts but helps to dilute them a little iyswim. For example, if I am in a warm environment I step outside into the cold (not so easy in the spring). Having a shower is a good catchall. Doesn't necessarily always make you feel better but acts as a positive diversion.

Does that help?

Meant to say as well- making the effort to have a shower, put shoes on to go outside etc is often the last thing that you want to do. So I almost managed at times to give myself a pat on the back when I managed to actually do it.

I find challenging the negative thoughts with evidence to the contrary helps a bit, sometimes need external support for this.

For example, a typical depressive thought of mine will be 'I don't deserve to live', will be all but incapacitated by huge waves of inappropriate guilt and feelings of worthlessness - 'I am useless, I can't do anything right.'. I try to counter them with facts, like my opposition to the death penalty - if people who have acted really atrociously have a right to life then so should I, my mistakes are probably not on a par with murder for example. I remind myself of things like academic success, passing driving test, achievements in life generally.

It's like a muscle that gets stronger over time. Probably the thing that's helped me most has been writing Positive Lists - things to appreciate (as basic as clean drinking water) or that have brought pleasure that day (glimpse of a caramel coloured baby rabbit on a roundabout, my horse sticking his tongue out at the horse next door) or that are simply reasons to hold on to life (this will pass, I won't always feel this awful).

Thank you both so much.

It does help to see those things written down.

im really trying to hold onto 'This too will pass'.

I am starting to thinking that maybe i will need to try another AD. (I cant go any higher on this one because it starts to affect my blood pressure too much.) As you say battherat - yours seemed to have fully kicked in by this stage.

Im really frightened of that being an option because ive just been through a fairly tortuous couple of months but i guess if thats what i need to do then i'll have to x