[Ageha]

I've been struggling with anxiety and depression for as long as I can remember. I have been seeing a therapist for a couple of months and I enjoy my sessions with her and the strategies that we go through in therapy to manage depression. Therapy, however, is only one hour a week and I feel significantly depressed, anxious, and overwhelmed everyday. I am on lexapro, but on a very low dose. Does anyone have any sort of suggestions of how to overcome (or better manage) depression outside of therapy?

[kyouma]

i'm the same as you mate, except for i haven't taken meds since last year, and i always seem to be going up and down and finding things to make myself feel better and as usual, one day they go away... which happened last week so i'm all lost again.
i just try to keep myself distracted, and lately more than ever i'm trying to not be alone because i let myself isolated all my life and i now i regret it very deeply. watching things make my mind get away from itself for a while, so i'm always watching something, mostly series, last year it was loads of anime series. i think reading does help a lot too, i should get back to reading. and try to go out, even if there's nothing specific to do, make yourself feel better, not in a "get healed" way but for the moment you know?
and know you are not alone. knowing i'm not alone means a lot to me - tho sometimes i desperately seek to feel that i'm not alone... we're on the same boat buddy. wish all the best for you

[Leed]

One thing I've learned if I HAVE to be by myself, is to learn to be comfortable in my own skiin and to enjoy my own company. There are tiimes where I'm just not going to be able to be around people, whether it's at night and I can't sleep, or on a rainy day and I'm staying in, etc. I'm not always such a bad person for me to be around. LOL I have to learn tho to stay OUT of my head cause my head is a bad neighborhood, so I keep busy in the house with projects or on the computer, or reading or crossword puzzles, or whatever I have to do. But I stay OUT of my head. I never go in there alone.

Take care & God bless. Hugs, Lee

[hidesad]

I suffer from anxiety and low self esteem. Know what I do some times. I try to remember what I was worried about five years ago. One year ago or even a month ago. I can not remember so it must not have been that important.

[treehugger727]

Originally Posted by Ageha

I've been struggling with anxiety and depression for as long as I can remember. I have been seeing a therapist for a couple of months and I enjoy my sessions with her and the strategies that we go through in therapy to manage depression. Therapy, however, is only one hour a week and I feel significantly depressed, anxious, and overwhelmed everyday. I am on lexapro, but on a very low dose. Does anyone have any sort of suggestions of how to overcome (or better manage) depression outside of therapy?

Some suggestions, all non-invasive and will not cause side effects with your meds:

1. Mindful meditation-you can learn about this on the internet. Depending on where you live you can often find people knowledgeable on the subject at certain yoga establishments. I know the Buddhist temple by my house has classes on this from time to time.

2. Emotional Freedom Technique: basically tapping designated places on your body to free energy pathways within your body
http://wakeup-world.com/2012/08/23/e...o-empowerment/
http://www.innersource.net/ep/articl...undations.html

3. Grounding or Earthing: good stuff, promise! It will become harder to manage outdoors if you are up north (I see you are on East Coast) but really great benefits can be received from this. http://wakeup-world.com/2012/05/14/t...ding-earthing/

4. Yoga, yoga, yoga (I can't be bothered with this one when I am depressed but if you feel an inkling for physical activity, yoga has a ton of health benefits.)

5. My favorite suggestion: Go hug a tree. No seriously. read:http://wakeup-world.com/2011/06/24/t...health-issues/

Hope you feel better soon

[carebirdy]

Things I try to do (that can be hard) are to...
Try to eat omega 3s and eat fresh fruits and veggies.
Get at least 15 minutes of sunlight
Meditate
Focus on the moment, I might have to do something awful in an hour, but maybe in this moment I can just sit here and be safe.
Know my support network and access them when I can. I try to keep a running list in my head of people I can go to for support such as friends, family, online resources. I try not to burden one source too much so they don't burn out.
Listen to music.
Keep a regular sleep schedule
Go out into nature
Interact with animals

That's all I can think of right now.

[Beholden]

carebirdy

All of those things to do are great. I walk my dog because he has to be walked, but now that I see the benefit I get, I'd do it anyway. Depressed or not. But somedays I really have to push myself. That is where having the dog truely helps ME.

Interact with animals. The dog loves to be groomed. He looks up at me with these big sleepy eyes and may lick my arm/hand when I stop combing his fur. To me that is a big thank you, please do more. He is soft and warm and you know he likes it.

Do something for someone else to make yourself feel better. Unless you already 'over do' for others. And you know who you are.

Support person or people are so important to me.

Great list carebirdy.

[missbelle]

Therapy did not help as I really had a chemical imbalance. You could have talked to me till you were blue in the face but I would have still been and continued to be sick. I needed meds. I use also light therapy for my seasonal affective disorder. I use meditation books, I go to al-anon which has really given me a lot of tools to deal with life! I pace myself and try to de-stress. Stress really affects me, and in my working days I had an extremely stressful job. Now retired, I can kinda go at my own pace...not always though.....I have learned to take a nap, or put my feet up for a while just to de-stress and relax. I am also able to shut the world out at times. Also very important I have learned to stay away from toxic people who are always seeing the glass half empty. Also my mental health has become my first priority for without my sanity there is nothing!!!

[LucyG]

--Get a full spectrum light, and use it first thing in the morning for as long as you can.
--Get outside and walk as much as you can.
--Get your vitamin D levels checked as low levels are associated with depression and pain. Your vitamin D level needs to be between 60 and 80 for the most benefits--protection from cancer, colds, hormone effects.
--Take magnesium as low levels are also asssociated with depression, migraines, constipation and a host of other maladies.
--Low melatonin levels are associated with SAD so if you have that, take melatonin.

Here's a link to a wonderful book on treating depression naturally:
http://www.amazon.com/What-Your-Doct...r+*+depression