Hello folks, I was wondering if people have suggestions for managing depression and anxiety without drugs. I tried lots of anti-depressants and gave up years ago...side effects and zero improvement in mood. I know there are others out there like me.

I respect everyone's choice; I know that meds help some people but I started this thread to hear from folks like me who need different options. I have different things I do and I'm happy to share but I'd love to hear from you...things that have helped you to feel better that did not involve a Rx. Big or small, all drug-free ideas welcome

[Skeezyks]

I've been on a few different antidepressants (plus a couple of other things) mostly for fairly short periods of time over the years. The best one, for me, was Cymbalta & I was on that for a year or two (memory fails me...) What I used to like to say about Cymbalta was that it kept a floor under me. I still had to work at keeping myself up. But whenever I'd begin to dive for the bottom, the Cymbalta would seemingly kick my sorry behind back up to a more manageable level. So that was helpful. I went off of it when I changed health insurers & the out-of-pocket cost skyrocketed!

I've been off psych med's for several years. I'm officially retired now (as opposed to before I reached age 65 when I was "unofficially retired", so to speak.) I don't do anything in particular to manage depression & anxiety. I just know what it is I have to do day-to-day & I do it. I've pretty-much always been that way. It often wasn't pretty. But I always just forced myself to do whatever happened to be staring me in the face at the moment. Being here on PC replying to other members posts actually helps. Plus we have a small dog we take for fairly long walks a couple of times a day every day regardless of the weather. I often don't particularly want to go. But we live in a townhome & have no yard so there's no choice. We have to go. And I suppose that helps too.

The only other things I can think of are that I have a fairly set routine I pretty-much follow day-in & day-out. So I don't have to think about it much or psych myself up to do it. I just do it. And I mostly try to steer clear of anything unfamiliar or overly complicated that would be likely to stoke my anxiety. Plus I listen to soft quiet music & I avoid watching anything on TV that has the potential to be violent or in some other way upsetting. (This includes the news. I'm an old man. And there's nothing I could do about any of it anyway. So why aggravate myself with it?)

Oh... & then there's my old friend... "compassionate abiding". It's my go-to practice for coping with all manner of anxiety, intrusive thoughts, etc. It comes out of the Buddhist tradition. But here's a mental-health-oriented description of the pracitce:

Relieve Distress By Allowing It: Compassionate Abiding 101 | Mindset: Perspective Is Everything

Thanks for asking!

[T4bbyCat]

I'm in the same boat. No meds worked for me and only made things worse, so I decided not to gamble anymore, even if the doctor seemed to have plenty left in the lineup.

Online support groups have helped some, though I'd need to be more social there. This forum is among them. There's also the Haven (on Discord), about which I heard here, as well as Survivors of Suicide (in Second Life, the virtual world). Both have text and voice chat, which can be a good complement to forum posting.

[piezo]

Healthy eating and exercise. I know that sounds like common advice but over time it works. Drugs are not good. Our bodies and minds have no idea what to do with them when they get into out bloodstream.

I do still take a low dose of Clonazepam because anxiety can get severe and overwhelming without warning, but I'm hoping to wean myself off that eventually too.

Thanks for the replies folks.

Here are things I use:

- acupuncture
- walking outdoors (I used to jog but had injuries from over-doing it)
- Vitamin D supplement (*always check with your MD but deficiency has really made my depression worse in the past)
- daily guided meditation
- practicing mindfulness
- reading perspectives on depression from lots of different angles though I do appreciate a lot of psychologists' articles (they don't prescribe meds)
- gratitude (write down 5 things I'm grateful for everyday)
- practicing my own version of CBT...it's like mindfulness, CBT, and radical acceptance combined
- taking time every day to love and honor myself...to ensure healthy self-esteem and decrease negative self-talk
- taking regular opportunities to indulge and/or monitor my inner child
- random acts of kindness for strangers
- sometimes camping and hiking when I have the chance
- travel when I have the chance
- sleeping with a cuddly animal That comforts me at night when the anxiety sets in or on dark days when I have trouble getting out of bed
- going on adventures (big or small)
- solo dance parties (crank up music and move)

when the depression is really bad:
- I stay in bed and watch films, lots and lots of films (can't focus on reading at those times)
- ask my S.O. for sensory help - bear hugs, deep pressure etc
- guided meditation videos about the darkest thoughts
- read all my gratitude lists
at that point I am basically riding it out until it lifts again to a more tolerable level and then I make myself go outside even if only for 10 min

[QUOTE=Skeezyks;6381451]

I had not heard of Compassionate Abiding though it sounds like something similar to what I do. I will check it out. Thank you

I didn’t find meds to help me either. Side effects were always the biggest problem.

Making healthy lifestyle choices helps me the most. Exercise and eating well... getting plenty of sleep... yoga...

I am trying to meditate and have not had success with it. It’s like I’m completely resistant to it and it makes me agitated. I haven’t figured this out...

I definitely work hard to manage my stress and anxiety and it’s a bit isolating... as I posted in another thread recently... some people are resentful and judgmental about my lifestyle choices... You and I seem to be on the same topics lately.

Originally Posted by Sisabel

I didn’t find meds to help me either. Side effects were always the biggest problem.

Making healthy lifestyle choices helps me the most. Exercise and eating well... getting plenty of sleep... yoga...

I am trying to meditate and have not had success with it. It’s like I’m completely resistant to it and it makes me agitated. I haven’t figured this out...

I definitely work hard to manage my stress and anxiety and it’s a bit isolating... as I posted in another thread recently... some people are resentful and judgmental about my lifestyle choices... You and I seem to be on the same topics lately.

Yes, good thoughts Sisabel. With regard to the meditation...what are you trying...so many different ways to practice it. I realized in the beginning I was trying to do something impossible (emptying my mind) but I read about this and found that a good place for me to start was guided meditation. So a voice is helping me. Lots of options there too. ***However, i should say that i recently read a psych article indicating that a few people do not have a positive response to meditation...they found that it made them more anxious or uncomfortable. So you know what works/doesn't work for you

Originally Posted by HopefullyLost1211

Yes, good thoughts Sisabel. With regard to the meditation...what are you trying...so many different ways to practice it. I realized in the beginning I was trying to do something impossible (emptying my mind) but I read about this and found that a good place for me to start was guided meditation. So a voice is helping me. Lots of options there too. ***However, i should say that i recently read a psych article indicating that a few people do not have a positive response to meditation...they found that it made them more anxious or uncomfortable. So you know what works/doesn't work for you

I might be one of those few people who become uncomfortable and anxious with meditation. I’ve tried all types of meditation and at one point I was meditating daily for almost a year. Then all of a sudden I felt resistant to doing it and couldn’t bring myself to do it again for a few years. The one meditation that seemed to relax me was a Tibetan singing bowl meditation but I only tried that once. Recently I’ve tried guided meditation again. I keep thinking it would be a good thing for my stress and anxiety... Maybe I am not truly wanting to let go of my stress and anxiety?? Maybe that’s where the resistance and irritability comes from... something to consider. Interesting that you found an article on the very thing I had been wondering about.

Originally Posted by HopefullyLost1211

Yes, good thoughts Sisabel. With regard to the meditation...what are you trying...so many different ways to practice it. I realized in the beginning I was trying to do something impossible (emptying my mind) but I read about this and found that a good place for me to start was guided meditation. So a voice is helping me. Lots of options there too. ***However, i should say that i recently read a psych article indicating that a few people do not have a positive response to meditation...they found that it made them more anxious or uncomfortable. So you know what works/doesn't work for you

Wow I just googled this and there are a ton of articles about mood swings after meditation. Apparently it’s a normal part of it. Interesting.

I like good old rooteen.

A- it allows every hour of the day to be accountered for so you're not just sitting their bored

B. it gives variety in your life- and in your days

and C- if you have a chore to do and set some time to do it, you know it's going to be done and you can relax

also what helps me is if I try one new thing every day

it could be a food, a drink, an activity, a new song, read a new book, what ever

it's the elament of excitement- and who knows something to add to your general life if you enjoy it

thinking of nice things to say about yourself

no matter how small

wearing/ trying out new perfumes.

the smells can be relaxing and help you focus. I love my perfumes

[Thirty shades]

I use Pete Walkers 13 management steps when I can remember they are there to help me....

Pete Walker, M.A. Psychotherapy

I wish there was a cure as managing life and it's challenges is very tiring...

[Sunflower123]

((((( Hugs )))))

I am finding that my 52 Lists for Happiness notebook really helps...slowly and gradually helping to improve my happiness skills each week.

Originally Posted by HopefullyLost1211

I am finding that my 52 Lists for Happiness notebook really helps...slowly and gradually helping to improve my happiness skills each week.

I need to get on board with this.

I'd really like to keep this thread going folks. Would anyone like to add something? Big or small. Anything at all you to do to keep the anxiety/depression under control...or how you ride it out when it's intense.

Originally Posted by Sisabel

I need to get on board with this.

I am surprised by how much it helps! You can purchase the notebook (it's pretty!) or if you prefer, you may join our thread. I post a new list each week along with the suggested action cues to increase happiness. They are great ideas and do not require a massive effort or money etc.

Here's the 52 Lists thread. Of course you'd don't have to share if you don't want to. You can just check out the suggested lists and cues

52 Lists for Happiness

[CepheidVariable]

(Sorry for any extra blank lines. Software gremlins.)

I've found the major therapies, programs and techniques haven't really worked for me. I seem to get better results with an accumulation of many little things, and sticking with them. It does get easier with time, although it's never easy.

I tend to do better with behavioral stuff, especially when I'm really struggling. As I said to my therapist one day, "When it's really bad, I walk if nothing else. I control what I can. And unlike my brain, my feet do what they are told."


For everything on this list it's not a question of perfect, but better than before. Do whatever works for you no matter how small. I've worked my way up and added to this list over time (with setbacks, it happens). Some days are way better or worse than others.


* Eat well. Nothing fancy, just more fruits and vegetables, less junk, smaller portions, regular meals.

* Sleep regular and reasonable hours.
* Maybe one or two alcoholic drinks very occasionally and never get drunk. No smoking. No recreational drugs of any sort. I've experienced first hand what that stuff can do to people and those around them.
* Walking

* Vigorous Exercise. I need to go to a small exercise class or this just doesn't happen. So community centre it is. I don't like exercise or athletics, so I'm proud of my almost two years of this now. I found a nice group and setting.

* Don't do any one thing for too long.
* Get out of the house* Organize, cleanup, get those chores done. Seriously. Break them up into bits that don't take long and you feel much better for getting something done.
* Run errands
* Learn things. Fix things. Build things.

* See people, even with social anxiety. If you can't do that, talk to people. If you can't do that, type at people.* Learn psychology, after wasting years with therapists that didn't help enough (most of them tried) -- careful with this one, but I'm a good self-learner and cautious by nature
* Avoid my avoidance. So don't overdo "safe" activities that are old habits that don't encourage new things and growth. This one is really hard.

* I started taking piano lessons, despite an extreme lack of confidence. Great stuff. I'll go on about it if you let me.

* Annoy people with my sense of humour
* Dabble in meditation. It helped during my worst episode about two years ago. I don't do much anymore. But I can hold my breath longer.
* Watch for rumination and halt it when I catch myself doing it
* Keep a list of activities, accomplishments and positive events
* Try to maintain a good mindset. This one is highly individual, so I won't go into specifics here.

* Post overly long messages and lists on forums

* All my lists contain onion rings. (Ask Fuzzybear)


I'm probably missing stuff, but that should do for now. Nothing really new. For me, my depression largely stems from my avoidant personality disorder and the devastating effect it has had on my life. When I meet with any success or even temporary relief from that, it helps relieve my depression a lot. So your mileage may vary.

Wishing everyone else the best.

Originally Posted by CepheidVariable

(Sorry for any extra blank lines. Software gremlins.)

I've found the major therapies, programs and techniques haven't really worked for me. I seem to get better results with an accumulation of many little things, and sticking with them. It does get easier with time, although it's never easy.

I tend to do better with behavioral stuff, especially when I'm really struggling. As I said to my therapist one day, "When it's really bad, I walk if nothing else. I control what I can. And unlike my brain, my feet do what they are told."


For everything on this list it's not a question of perfect, but better than before. Do whatever works for you no matter how small. I've worked my way up and added to this list over time (with setbacks, it happens). Some days are way better or worse than others.


* Eat well. Nothing fancy, just more fruits and vegetables, less junk, smaller portions, regular meals.

* Sleep regular and reasonable hours.
* Maybe one or two alcoholic drinks very occasionally and never get drunk. No smoking. No recreational drugs of any sort. I've experienced first hand what that stuff can do to people and those around them.
* Walking

* Vigorous Exercise. I need to go to a small exercise class or this just doesn't happen. So community centre it is. I don't like exercise or athletics, so I'm proud of my almost two years of this now. I found a nice group and setting.

* Don't do any one thing for too long.
* Get out of the house* Organize, cleanup, get those chores done. Seriously. Break them up into bits that don't take long and you feel much better for getting something done.
* Run errands
* Learn things. Fix things. Build things.

* See people, even with social anxiety. If you can't do that, talk to people. If you can't do that, type at people.* Learn psychology, after wasting years with therapists that didn't help enough (most of them tried) -- careful with this one, but I'm a good self-learner and cautious by nature
* Avoid my avoidance. So don't overdo "safe" activities that are old habits that don't encourage new things and growth. This one is really hard.

* I started taking piano lessons, despite an extreme lack of confidence. Great stuff. I'll go on about it if you let me.

* Annoy people with my sense of humour
* Dabble in meditation. It helped during my worst episode about two years ago. I don't do much anymore. But I can hold my breath longer.
* Watch for rumination and halt it when I catch myself doing it
* Keep a list of activities, accomplishments and positive events
* Try to maintain a good mindset. This one is highly individual, so I won't go into specifics here.

* Post overly long messages and lists on forums

* All my lists contain onion rings. (Ask Fuzzybear)


I'm probably missing stuff, but that should do for now. Nothing really new. For me, my depression largely stems from my avoidant personality disorder and the devastating effect it has had on my life. When I meet with any success or even temporary relief from that, it helps relieve my depression a lot. So your mileage may vary.

Wishing everyone else the best.

Great tips. Thank you for sharing, CepheidVariable! What do you mean by onion rings on lists?

Sidenote: beautiful Profile name

[Crypts_Of_The_Mind]

You got a lot of answers. The only ones that I would add are these:

Essential oils:
Lavender - for anxiety and to relax or if you put on pillow to help sleep
(This can work for both depression and anxiety due to its calming effects but is most used for anxiety, and is the cheapest oil and has most uses actually so I would try it for both first)

Rose oil is really good for depression but can also be really expensive depending on the purity you get.

Sandalwood is another one you can try fot depression that is closer to the price of lavender but not as potent as rose.

Techniques you can try (let me know if you do not know what they are/how to do them)

1. Diaphragm breathing
2. Muscle relaxation
3. Visualization

I think they covered everything else ❤

Originally Posted by Crypts_Of_The_Mind

You got a lot of answers. The only ones that I would add are these:

Essential oils:
Lavender - for anxiety and to relax or if you put on pillow to help sleep
(This can work for both depression and anxiety due to its calming effects but is most used for anxiety, and is the cheapest oil and has most uses actually so I would try it for both first)

Rose oil is really good for depression but can also be really expensive depending on the purity you get.

Sandalwood is another one you can try fot depression that is closer to the price of lavender but not as potent as rose.

Techniques you can try (let me know if you do not know what they are/how to do them)

1. Diaphragm breathing
2. Muscle relaxation
3. Visualization

I think they covered everything else ❤

Aromatherapy...love it! I do lavender but I need to try rose oil. Thank you Crypts_of_the_Mind

[Thirty shades]

There seems to be many of us who cannot tolerate or find meds do not work.

I find management is the key, counselling myself is very tiring though.
Massage helps
But there are so many days when nothing helps...

I hope we are all the same and manage to pick ourselves up enough to have some good days.

[MickeyCheeky]

Thank you so much for making this thread, HopefullyLost1211. I hope it's helping you and that it will help other people here on PC. I don't have a lot of advice to give unfortunately. I think the basic stuff is important: trying to keep an healthy lifestyle, dedicating ourselves to our hobbies, ecc. I hope you'll all feel better soon. Avoid negative self-talk as much as you can. You all deserve to be happy. You can do this! You're all strong, I know that. Please remember that. I believe in you. Feel free to PM me anytime. I'm always available if you need to talk. Sending many hugs to everyone