Depression and Anxiety without medication or therapy?

I would like to hear from those who are pulling out of depression and anxiety without medication or therapy. I am committed to doing this even if difficult but I have days when I am not sure it is possible. Most days I think it is possible but very difficult. I had a very bad reaction to SSRI's and am not willing to go that route again. I have taken benzos in the past for anxiety, with no adverse side effects, but my present GP will not prescribe them, and will not prescribe any alternative medication. She told me to exercise. That was it. I am taking multi-vitamins, omega 3, and drink one high-protein green smoothie daily. I sleep okay. My GP told me to take Benadryl if I can't sleep. I don't think taking an over-the-counter anti-histamine is a great idea. I can't change GP's because of my insurance plan. My symptoms are social isolation, anxiety about interviewing for jobs, and constant "worry-loop" about money. I have never been hospitalized for mental illness. In fact, I have worked in the field of mental illness. At first I thought I just had a bad case of "burn out" and "compassion fatigue" from my job(s) and I took some time off. I also was going through the various stages of grief after my only sister's untimely death. But I didn't bounce back after a few months. I continue to stay in touch with my GP through a message service. I have had a problem with hair loss the last 4 months which my GP thinks is due to stress, and inadequate protein in my diet. I have a master's degree. I feel I should be confident, but my level of confidence has dropped to zero. This strikes me as strange as never before have I experienced such low self-esteem and lack of confidence. Although I have battled with depression off and on throughout my life I always managed to get back on track within about 6 months. However, this latest depression has led into daily anxiety, moderate agoraphobia, and morning panic attacks. It has also been prolonged, going on now for 18 months. I am bored, sick and tired of being in this state and need to move out of it.It has affected my creativity and I cannot write, which is a side career I have been developing. I have a book project I dropped and cannot get back to, and I am very distressed about it. If this depression-with-anxiety is "situational" I am wondering if it will go away if my situation improves. I would like feedback on others who have experienced situational depression. I have gone to family and friends (via email and phone calls because they do not live near me) but they seem to not understand the severity of my situation. What I keep thinking is, "I used to have a life. Where did it go?" and "How can I get it back?" I have not gone for therapy because I don't have the best insurance coverage for it, and in the past I have not found it particularly helpful. I have had one accomplishment in the past year - I successfully quit smoking. I feel that my anxiety grew after I quit smoking and I am now working towards my 10th month of not smoking. I hope this will get better after a year. I am working on coping skills, and increasing mental strength and frustration tolerance. I have no pets and living alone is a major stress. Any specific feedback on how others have coped - especially if not on medication - will be helpful. I specifically need to break the worry-loop. Thank you.

Ok so - I deal with PTSD, BPD, GAD and depression. I have taken many medications - found they worked for a time and then they stopped n I just more or less started becoming somewhat dependant on a few of them - so I started tapering myself off of them when they would no longer do me any good (aka I still got suicidal or etc) and tried to talk to my docs - they bounced me around from med to med but lately they just say "you have been on everything, what do you want me to do?" so..i started looking for alternatives n only taking the meds when absolutely necessary. The best thing I found is essential oils.

I use:

lavender oil - inhale it for anxiety, or put 2-3 drops on pillow for sleep

rose oil: inhale it for depression

cedarwood oil: place 3-4 drops on palm of hand n rub hands together, cups hands gently over nose n mouth n breathe regular for 1-3 minutes (for dissociation)

peppermint oil can also be used for anxiety and depression but i find it does not work as well

When inhaling, you can simply hold the bottle under your nose as you naturally inhale (do not breathe deep) or you can diffuse the room with it

I get all my oils as the 100% therapeutic grade 0.5oz bottles (those last about a month) from Essential Oils, Soap Making Supplies & More | Bulk Apothecary

I hope that helps

Hi,
I am currently out of Pdoc and medication because of problems with the health insurance . I think it will get solved by next year. In between, I use aromatherapy , some herbal teas, mindfulness. Also, I have two dogs and a cat and taking care of them helps. I am working on keeping just those relationships that bring out the best in me. I come to this site every day. It is not easy, but I am relatively fine

Hi DechanDawa,

Congratulation to you on quitting smoking! That is a big achievement already and it suggests to me that you will succeed in this as well.

I pulled out of depression myself without medication or therapy and it wasn't even difficult or requiring will power. You can see, for instance, how well this worked for Freewilled here

http://forums.psychcentral.com/4715237-post156.html

To try this, see the top of that thread or these notes

http://egg.bu.edu/~youssef/SNAP_CLUB/BA.pdf

This is what I think is the best overall plan

http://forums.psychcentral.com/4262681-post105.html

including lots of healthy things to try like exercise, meditation and dietary improvement that have worked for others.

I think you are on a better course now and actually have a better chance of escaping from depression this way than with the standard "meds+therapy" route.

- vital

One thing that has been helping me a lot is deep relaxation/meditation. Now, I'm not the type to just sit in silence and have it be eye opening. Heck, I've been diagnosed as ADHD - my thoughts are always going.

However, I found a youtube video (recommended by my therapist) that is a 12 minute guided meditation that I really like: . My therapist also told me techniques like deep breathing only work if you practice it regularly - not just when you're anxious/experiencing symptoms - you have to also do it when you're feeling fine for it to really work.

The video is only 12 min so I can convince myself to give up 12 min of my day pretty easily and it has actually been very helpful to me.

I tried really hard to deal with my anxiety and depression without meds but was unsuccessful so I just started back on them. However, like I said, this video really did help.

Good luck!

Oh, Vital, this is kind of funny. I really like the Snap Plan. I feel I am really ready for something like that. But don't laugh...I can't really snap my fingers so well. I have to think of something different. It has to be something that can be done in public as well as private. I was thinking of rotating the ring I always wear on my left hand. (It could signify rolling into something new...) Thanks for the encouragement. It means a lot. I want to be wholly free of depression, but mostly reduce anxiety to a manageable level, by the new year. That's my goal. There's work to be done. I am so ready...

Try looking at Claire weekes on you tube . Or try her books she was a brilliant doctor for her time. She doesn't put a lot a faith in drugs or psychoanalysis and she helped a lot of people suffering from nervous ills .

I like what nowhere46 said about it:

http://forums.psychcentral.com/4726632-post7.html

it's like the child-like declaration of power of a toddler saying "look at me" or "I can do it". Even though it made sense to me, I was shocked at how well it worked. At the same time, I find that it automatically brings present moment awareness in a wonderful way.

I suspect that having lots of fun with it and really making it your own is great. For people who can't snap their fingers, I have suggested sort of pounding your chest like a gorilla . When I'm in a situation where it would be rude to do, I imagine "SNAP" in huge colorful letters.

- vital

Okay, so when I woke up I just said Snap! in my head, to myself, and that worked fine! Snap is a great word. Rolling my ring around seemed kind of silly and I knew I wouldn't keep it up. Yes, saying Snap works! It is like saying, "Snap back to the present moment." This is a brilliant mindfulness practice. The best practices are the most simple ones, don't you think??? Also, I like the idea of saying Snap! in my head because it cuts through rumination which is a real problem for me. Okay. Snap! I have to go pay a bill now. Have a great weekend, Vital!