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Self help for depression: what are your experiences?

S

Springle

New member
Joined
Feb 17, 2019
Messages
4
Location
England
Hi,

I wanted to start a thread to hear from people about what self help methods, if any, they had found to be effective for long term depression.

I have been suffering from a bout of depression for almost 18 months and have seen therapists and tried many forms of antidepressant. At the same time I have constantly felt that I should be doing everything I can to find out what I can do to help myself. But the result has been that I have found a lot of conflicting information and so many suggestions that it's clearly not possible to even get close to trying them all. What often frustrates me is the advice which is presented as methods to reverse depression but which actually appears to be something more like the habits which mentally healthy people can practice to protect them from depression. In my experience, attempting these techniques has only led to frustration.

Listening to music is often suggested, and this is one which I really struggle with. When I am at my lowest I still make attempts to listen to music but find it actively unpleasant.

Mindfulness is the area of self help that I have invested the most time in and which has helped me the most in the past. However, much like with music, with this particularly deep, treatment-resistant depression, I am finding it totally ineffective. I think this is because I am plagued with such terrible chronic fatigue this time which makes the concentration so difficult.

I would love to hear from everyone else what they feel has and hasn't worked for them.

I realise that my message sounds really hostile to self help techniques when I read it back. This is a result of feeling pretty hopeless at this stage.
 
blacksmoke

blacksmoke

Well-known member
Joined
Dec 26, 2015
Messages
9,385
Location
basketville
hello and welcome Springle with depression and dare i say it anxiety as well you have to make lifestyle changes
-sleep hygene
-home cooked meals avoid or limit what i call fiddled with food, convience meals and take aways ..
- walk at least a mile a day sounds a lot but to walk a mile in total is only 20 minutes
-self educate yourself but dont get bogged down by labels bit of a tight rope really.
 
blacksmoke

blacksmoke

Well-known member
Joined
Dec 26, 2015
Messages
9,385
Location
basketville
-keep life simple
- limit your time around negative/toxic people
 
D

Dunkin donut

Member
Joined
Jun 26, 2019
Messages
22
Location
Northern Ireland
Hi,

I wanted to start a thread to hear from people about what self help methods, if any, they had found to be effective for long term depression.

I have been suffering from a bout of depression for almost 18 months and have seen therapists and tried many forms of antidepressant. At the same time I have constantly felt that I should be doing everything I can to find out what I can do to help myself. But the result has been that I have found a lot of conflicting information and so many suggestions that it's clearly not possible to even get close to trying them all. What often frustrates me is the advice which is presented as methods to reverse depression but which actually appears to be something more like the habits which mentally healthy people can practice to protect them from depression. In my experience, attempting these techniques has only led to frustration.

Listening to music is often suggested, and this is one which I really struggle with. When I am at my lowest I still make attempts to listen to music but find it actively unpleasant.

Mindfulness is the area of self help that I have invested the most time in and which has helped me the most in the past. However, much like with music, with this particularly deep, treatment-resistant depression, I am finding it totally ineffective. I think this is because I am plagued with such terrible chronic fatigue this time which makes the concentration so difficult.

I would love to hear from everyone else what they feel has and hasn't worked for them.

I realise that my message sounds really hostile to self help techniques when I read it back. This is a result of feeling pretty hopeless at this stage.
I'm the same I hide my true feelings behind a smile and I have fighting depression going on 13 years now I had a thing that was keeping my going but losted it last year so am back to square one with the way I'm feeling
 
J

Jules5

Well-known member
Joined
Jan 27, 2019
Messages
1,751
Location
Florida
I agree with you about therapist giving you things that are more preventive than for someone in a dark depression. I do them anyways-like today I saw my therapist and she gave me some What am I grateful for homework and I came home attempted to do them and felt so out of sorts and then the darkness came-I tied to nap but this did not work I am to alert for naps right now. I ran up to the store for a few things Social contact lasted a few seconds now I am home on the forum as I feel this is a great place to be right now-the gloom is not so bad when shared. Lots of hugs
 
D

Dunkin donut

Member
Joined
Jun 26, 2019
Messages
22
Location
Northern Ireland
I agree with you about therapist giving you things that are more preventive than for someone in a dark depression. I do them anyways-like today I saw my therapist and she gave me some What am I grateful for homework and I came home attempted to do them and felt so out of sorts and then the darkness came-I tied to nap but this did not work I am to alert for naps right now. I ran up to the store for a few things Social contact lasted a few seconds now I am home on the forum as I feel this is a great place to be right now-the gloom is not so bad when shared. Lots of hugs
Ur right it is nice to share only started using this forum today don't feel as alone anymore
 
Hwy2Well

Hwy2Well

Well-known member
Joined
Dec 22, 2016
Messages
178
Location
West Coast
BlackSmoke is onto something as far as diet. I wouldn't know if someone's mood can be elevated by St John's Wort or Fish Oil, but certain things have made a noticeable difference for me. For example I hadn't been eating any red meat for a long time. A couple months ago I couldn't get cravings for a burger or steak outa my head. Then I started eating red meat 2-3x a week and it made a dent (nothing earth-shattering, but notable in terms of alertness and gloom index). There are studies to back this up (in the case of red meat it is beneficial for some women). Plus I kicked coffee years ago but recently I've had strong urges for the brew so I've indulged myself a couple times a week. Apparently caffeine can be a mood lifter, and in my case that has def proven true. ('Course maybe that's the caffeine addict talking...) Perhaps it's all poppycock but I tend to tune into cravings -- the ones that aren't constant like my ever-present urges for fries or chips (if that makes a lick of sense). I had one friend who was a vegetarian who was having a hard time until she re-introduced chicken and fish in her diet.
The worst that can happen by being mindful of diet is being more healthy I figure.
 
sadpunchingbag

sadpunchingbag

Well-known member
Joined
May 29, 2019
Messages
1,465
Location
London
For me did nothing i was so bad but i would def look at videos, books etc
 
HauntedWitch

HauntedWitch

ACCOUNT CLOSED
Joined
Jul 9, 2019
Messages
501
Location
somewhere between here and there
Hi, I wanted to start a thread to hear from people about what self help methods, if any, they had found to be effective for long term depression..
The term 'self help' reminds of how I was a self help book junkie once. 20+ years ago, I read tons of books to educate myself and get tips on how to manage the Bipolar etc. A lot of those books were damaging. Even aside from the expense, I can't recommend them, with the exception of one book on the subject of grief which was a real blessing to me.

Otherwise, self help techniques I have found useful are: eating fresh and organic foods, doing most of my cooking and avoiding pre-prepared foods, CBT self-talk techniques which I learned from a psych, walking (off the wagon now due to bad weather). Currently, I am trying fish oil and B vitamins and we will see how that works out.
 
blacksmoke

blacksmoke

Well-known member
Joined
Dec 26, 2015
Messages
9,385
Location
basketville
yeah the self help marlarky - i too discovered this truth...and like you i realised that i needed to keep life simple and that includes what food i eat.
 
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