[DechanDawa]

I have refused SSRI's because of a very bad allergic reaction. My GP refuses to give me benzo for anxiety and just advised me to exercise. I have panic attacks every morning. I have refused therapy because of problems with my insurance plan which does not offer full coverage for therapy. In the past it did not seem to help.

My GP has advised me to "keep in touch" regarding my depression.

I am basically on my own, and have gathered whatever self-help I can from various sources. I eat a healthy diet, take vitamins and supplements, exercise, manage sleep, and am trying out new coping skills.

I also recently (as of one day ago) joined this forum so as to increase active participation in reducing my depression and anxiety.

However, is my path considered being untreated? Can I move put of this on my own. I have tried to get help from professionals, family, and friends and no one has offered much and it has been very frightening.

I feel I am on my own. I am determined to recover.

Is it possible to create my own recovery???

You need to see a proper psychiatrist to treat you with appropriate medication. I don't believe this is something your GP can do. But, what your GP should be able to do is get the ball rolling - with a psychiatrist and pointing you in the right direction to affordable services. I don't understand medical funding down there but surely they wouldn't let someone go without.

In the meantime, I think there is a lot one can do to work on their recovery

[DechanDawa]

Originally Posted by rcat

You need to see a proper psychiatrist to treat you with appropriate medication. I don't believe this is something your GP can do. But, what your GP should be able to do is get the ball rolling - with a psychiatrist and pointing you in the right direction to affordable services. I don't understand medical funding down there but surely they wouldn't let someone go without.

In the meantime, I think there is a lot one can do to work on their recovery

Affordable health care in this country ain't great. My GP offered to send me to a staff "counselor". It seems that this health provider doesn't even have a psychiatrist available, or she didn't mention it. I am trying to forge ahead full-steam with holistic methods, and joining this forum has been part of my self-help treatment plan. Thank you for your suggestion. I think your suggestion is definitely the "ideal" - but I don't think I will be able to swing it right now.

[Crypts_Of_The_Mind]

Depression can also be caused by physical ailments such as thyroid problems or vitamin d deficiency- has your doctor checked you for those things? Also there are certain foods that will increase depression and anxiety and certain ones that will decrease it - search online for that information. I gave you information regarding essential oils that may help as well in another post of yours I responded too - you aren't alone *hugs*

[DechanDawa]

Originally Posted by Crypts_Of_The_Mind

Depression can also be caused by physical ailments such as thyroid problems or vitamin d deficiency- has your doctor checked you for those things? Also there are certain foods that will increase depression and anxiety and certain ones that will decrease it - search online for that information. I gave you information regarding essential oils that may help as well in another post of yours I responded too - you aren't alone *hugs*

Thanks, Crypts! I had my thyroid checked and it's normal. My diet is pretty clean and I take vitamins and supplements. I was doing vegetarian but my hair started falling out! My GP said it could be stress and too little protein, so I gave up the ayurvedic diet and now eat clean animal protein and organic vegetables, green smoothies etc. Thanks for the information regarding essential oils. One thing I haven't mentioned is that I have PTSD, I believe, from a terrible harassment/stalker situation that happened to me in the past few years. It's over now but I think that situation ramped up my anxiety levels, and since then I haven't been able to bring them back down to normal. At the same time I was battling the harassment situation my only sister was dying of cancer. In the chaos I lost a contract job I loved. Usually I can snap back from adversity but it didn't happen this time around. Instead I just felt really damaged and broken. I know this forum is going to help me heal. It has helped me already -- in one day, yes! You are all really special here. Thank you for the generous welcoming light you have been shining on me.

[iwonderaboutstuff]

Yes, I think you can self treat. Easier with help, sure, but possible. That's based on my own experience. Suicidal for a very very long time, came close, for lots of reasons including trauma, grief over loved one. I'm fine now. Never told anyone some of the things that happened or got help from psych or meds. Maybe I would've gotten to a better place sooner if I had, idk. Point being life is good now You'll get there too. Keep being proactive!

The problems that you're describing sound like they would begin to heal much faster if you had access to a psychotherapist who does EMDR or other therapy methods specifically tailored for people with PTSD and history of trauma.

Many therapists will negotiate a fee with you, or you can call United Way at 211 and ask about mental health agencies in your community. If you go to an agency that treats people with no insurance, they are more likely to work with you on a price for your therapy that you can afford.

Other things that might be helpful are meditation, yoga classes, and maybe L-theanine, a supplement from green tea that is very calming and gentle. It is not typically strong enough to prevent panic attacks, but over time it will help to calm your nervous system.

How is your sleep? That's very important.

[emwell]

My suggestion would be mindfulness practice. It seems to be working for me for anxiety, smoking, and OCD. Now I need to apply it to depression.

and it is free

[Crypts_Of_The_Mind]

Originally Posted by DechanDawa

Thanks, Crypts! I had my thyroid checked and it's normal. My diet is pretty clean and I take vitamins and supplements. I was doing vegetarian but my hair started falling out! My GP said it could be stress and too little protein, so I gave up the ayurvedic diet and now eat clean animal protein and organic vegetables, green smoothies etc. Thanks for the information regarding essential oils. One thing I haven't mentioned is that I have PTSD, I believe, from a terrible harassment/stalker situation that happened to me in the past few years. It's over now but I think that situation ramped up my anxiety levels, and since then I haven't been able to bring them back down to normal. At the same time I was battling the harassment situation my only sister was dying of cancer. In the chaos I lost a contract job I loved. Usually I can snap back from adversity but it didn't happen this time around. Instead I just felt really damaged and broken. I know this forum is going to help me heal. It has helped me already -- in one day, yes! You are all really special here. Thank you for the generous welcoming light you have been shining on me.

Hey there

I am glad you got your thyroid checked because that is something a lot of people overlook. The cedarwood oil is something I do either when I get too lost in my depression and can't "snap back to my reality" because I keep thinking about everything negative that could happen or has happened in the past - or when my PTSD starts in on me (even though it isn't as bad as it once was). When I mentioned your diet, you don't have to change your entire diet- just add certain foods n stop other foods (if you are eating them). Also-exercise-especially lighter impact things such as walking, will send the same endorphin to the brain as an anti-depressant does (as does hugging, n any of the other kinds of sexual contact - but that's only if it's possible to get). I have included a link to one of the sites containing information about the food. Some things I forgot to mention that also help with depression: sunlight and vitamin B's

Healthy Eating for Depression

[Thunder Bow]

You are already creating your own recovery, good work

There are a lot of great workbooks out there. especially for those about CBT. I recently have been finding it really helpful to monitor my mood with a log - specifically how I have reacted to situations and events as they come up. The second log I keep is an activity prediction long. I make note of how much I think I will enjoy an activity before I undertake it, then mark down the actual enjoyment after. Both logs have been extremely helpful in my seeing how easily I am affected by experience; in particular how negativity and thoughts run the course of my life. As a result I am trying to work on changing those negative thoughts. This is what CBT is all about.

[DechanDawa]

Originally Posted by jo_thorne

The problems that you're describing sound like they would begin to heal much faster if you had access to a psychotherapist who does EMDR or other therapy methods specifically tailored for people with PTSD and history of trauma.

Many therapists will negotiate a fee with you, or you can call United Way at 211 and ask about mental health agencies in your community. If you go to an agency that treats people with no insurance, they are more likely to work with you on a price for your therapy that you can afford.

Other things that might be helpful are meditation, yoga classes, and maybe L-theanine, a supplement from green tea that is very calming and gentle. It is not typically strong enough to prevent panic attacks, but over time it will help to calm your nervous system.

How is your sleep? That's very important.

Thanks. I am definitely going to look for L-theanine. My sleep is okay. I have panic attacks the instant I wake up, and think maybe it is because cortisol is high at that time. I wonder if L-theanine would help if I took it immediately upon waking up. I am a certified meditation instructor so I know enough about that. I don't think sitting meditation practice is the best thing when depressed and anxious. It can actually make both of these worse. But I might try some other forms of meditation such as walking meditation. I don't believe in EMDR for me as all evidence has only been anecdotal and I really wonder why there has never been any clinical trials. I just wouldn't do it. I am in a recovery group for the PTSD. (I am moving in the new year and someone suggested to me that a new environment might help with PTSD. Away from places that cause triggers.) I have done therapy countless times in my life and truth be told I don't know if it was ever a positive experience. I think I used to force myself into getting better just so I could terminate therapy. Thanks for your suggestions. I am a tough nut, I think! PS I have health insurance, I just don't have great health insurance.

[DechanDawa]

Originally Posted by rcat

There are a lot of great workbooks out there. especially for those about CBT. I recently have been finding it really helpful to monitor my mood with a log - specifically how I have reacted to situations and events as they come up. The second log I keep is an activity prediction long. I make note of how much I think I will enjoy an activity before I undertake it, then mark down the actual enjoyment after. Both logs have been extremely helpful in my seeing how easily I am affected by experience; in particular how negativity and thoughts run the course of my life. As a result I am trying to work on changing those negative thoughts. This is what CBT is all about.

Okay. I remember doing this about 10 years ago when I was depressed, and I was using CBT. I don't remember the results. (I did get out of that depression, so I guess, in the end, the results were good.) However, have you noticed your are enjoying activities more than you anticipated, or about as much as you anticipated? I think this is a very good device and I am going to start using it right away! I have been wanting to do 30 minutes on the treadmill daily at my complex's gym, but I can't seem to make myself go. My anticipation is that I will get zero enjoyment. I will use this as my first experiment and will let you know how it goes.

have you noticed your are enjoying activities more than you anticipated, or about as much as you anticipated?

DechanDawa - Actually it was the opposite. Activities I had hope to enjoy I wasn't enjoying at all (I would go into an art project expecting to enjoy it and get zero enjoyment).

However, some recent positive events have really turned my Depression around and my enjoyment in activities has greatly improved. My anxiety leads to a great deal of negative automatic thoughts but if I can manage to force myself to do the activity these days it has resulted in better than expected enjoyment.

[DechanDawa]

Originally Posted by rcat

DechanDawa - Actually it was the opposite. Activities I had hope to enjoy I wasn't enjoying at all (I would go into an art project expecting to enjoy it and get zero enjoyment).

However, some recent positive events have really turned my Depression around and my enjoyment in activities has greatly improved. My anxiety leads to a great deal of negative automatic thoughts but if I can manage to force myself to do the activity these days it has resulted in better than expected enjoyment.

This is really interesting. It just goes to show that we need to do a lot of stuff and experiment. I would often do an art project as a kind of "go to" way to find enjoyment (painting), but this year everything is turned on its head. I usually start a knitting project this time of year, and right now that is the last thing I feel like doing. The anxiety has changed everything. It is always there like an irritating child saying, "Pay attention to me, me, me!" I need to (Snap!) start this tracking device thingie right now. I am going to get off my laptop, take a bath (snap), go to the library (snap), go grocery shopping (snap), cook a nice dinner (snap), clean up (snap) --- then see if I have enough motivation to get to the treadmill tonight for 30 minutes. I love the inspiration I get from the peeps on this site. Thanks for sharing.

[Crypts_Of_The_Mind]

Honestly, to tell the truth - most of my counseling has been CBT and I have found no help in it whatsoever. The counselors refuse to listen to me - so the upside (if there is one) has been I have learned how to talk to them to get what it is I may or may not need at the time (aka use the system to treat myself) but I have grown tired of doing that so now I am going to try stuff like accupuncture.

[DechanDawa]

Originally Posted by Crypts_Of_The_Mind

Honestly, to tell the truth - most of my counseling has been CBT and I have found no help in it whatsoever. The counselors refuse to listen to me - so the upside (if there is one) has been I have learned how to talk to them to get what it is I may or may not need at the time (aka use the system to treat myself) but I have grown tired of doing that so now I am going to try stuff like accupuncture.

I have used CBT on my own with good results. The one therapist I went to who said she was an expert in CBT didn't know the first thing about it. There are good workbooks, and I am incorporating it (CBT) into my holistic healing program. Have you ever heard of DBT - Dialectical Behavioral Therapy? It's a little different than CBT but also good. I think ideally both of these would work best in a group therapy setting. But I followed your aromatic clue -- and I bought rose incense tonight, Crypts!

[DechanDawa]

Originally Posted by rcat

DechanDawa - Actually it was the opposite. Activities I had hope to enjoy I wasn't enjoying at all (I would go into an art project expecting to enjoy it and get zero enjoyment).

However, some recent positive events have really turned my Depression around and my enjoyment in activities has greatly improved. My anxiety leads to a great deal of negative automatic thoughts but if I can manage to force myself to do the activity these days it has resulted in better than expected enjoyment.

Okay, I started this and it's good. I had less fun cooking than I thought I would. I had more fun than I thought I would spontaneously belly-dancing to very sensual music -- in the privacy of my kitchen! I ended up Christmas shopping which was nice because the stores were empty (Saturday night!) - extra points for being an early bird. I can see this is the only way I am going to get back into life - but pushing my tight boundaries and stretching them out... At one point when I was out tonight I realized I forgot to be anxious!

[Crypts_Of_The_Mind]

Originally Posted by DechanDawa

I have used CBT on my own with good results. The one therapist I went to who said she was an expert in CBT didn't know the first thing about it. There are good workbooks, and I am incorporating it (CBT) into my holistic healing program. Have you ever heard of DBT - Dialectical Behavioral Therapy? It's a little different than CBT but also good. I think ideally both of these would work best in a group therapy setting. But I followed your aromatic clue -- and I bought rose incense tonight, Crypts!

Yes I have heard of DBT-there is no therapist that practices it around here so I studied up on it and learned what I could and applied as much as I could as well, but I think if you attempted to apply it all - it would be like changing the entire person you are and I do not like that idea at all. Did you make sure the essential oil was at least 80% therapeutic grade?

[Crypts_Of_The_Mind]

Ah ok nevermind - lol I misread, you said rose incense - just be sure it is made with true rose essential oil and not artifical scents - I hope you find it works well

[DechanDawa]

Originally Posted by Crypts_Of_The_Mind

Ah ok nevermind - lol I misread, you said rose incense - just be sure it is made with true rose essential oil and not artifical scents - I hope you find it works well

Hmm. Well, the incense company is a good one, and I got it at Whole Foods. I think it's fine. We have an herbal apothecary in town and I think this week I will go and stock up on essential oils (everything is organic in the store.) Rose and lavender are my favorites, but lately I have also liked tangerine and vanilla.

That's an interesting thought about these therapies...CBT and DBT...trying to change one's personality. Because if one gets the message "I am not okay as I am," then that is contrary to the acceptance model that these therapies are supposed to teach.

Have you heard of acceptance and commitment therapy? If so, what do you think?

I agree, trying to change one's entire personality is exhausting, and probably not very realistic. I just want to be less anxious, in general. The anxiety is something I want to reduce because I actually think it is interfering with who I really am.

Good comments, Crypts!

[Crypts_Of_The_Mind]

Never really heard of those no - there was one type i wanted to do with a therapist online but was unable to do so because we couldn't get my insurance to cover him but i haven't been able to find any that do that type since and i had never heard of it before - i will have to look it up again.

Lavender is awesome for sleep, anxiety, migraines and many other ailments as well - the rose is very good for the depression. I am sure you will be happy with that combination. Even at the whole food stores though you have to check the therapeutic grades because not all brands are as reputable as other brands - and some like to try to mix things in in order to sell it as a "blend" or etc, others just water it down and/or add a bunch of additives - so just be sure to check the label. If you aren't sure someone at the store should be able to assist you.

[Crypts_Of_The_Mind]

It was called "experiential therapy" here is his link as he explains it

Jerusalem Psychologist - Dr. Rafael Richman, Ph.D. Psychotherapist in Jerusalem, German Colony In-person and online counseling and therapy

But because his office is based in Jerusalem - even though he does services online my insurance wouldn't allow it. I did get the opportunity to discuss with him tho a bit (free of charge) and he is rather good.

I was truly considering giving up trying to get better at all back then - and just seeing that there are other techniques besides CBT helped me find hope again, and let me search for a way again.

[Crypts_Of_The_Mind]

Oh, I also forgot to tell you - if you ever decide to apply any essential oils topically, you need to be sure you don't first need to dilute them. If you do - all you need to do is blend about 1 part of the oil you want to use to about 6-8 parts of a base oil (such as coconut oil amongst others) but lavender is a very light oil so most people will have no trouble with it - but if you decide to apply topically or ingest, apply just one drop on the top of hand first and make sure no reactions for a couple hours - if not it is fine (very few have problems with lavender, its mostly your stronger more potent oils that you will need to be careful of - generally the rule of thumb with oils is if you already know you are allergic to something, do not use the oil because there are several oils almost every ailment

[x123]

@DechanDawa , you probably already know about breathing, but I didn't notice anybody mention it. Here is one link, but there are several if you google
3 Deep Breathing Exercises to Reduce Anxiety | World of Psychology

Also, I have found that if I do some form of cardio that it is unpleasant for the first 30 minutes or so, but then it gets much easier. I always do cardio for 60 minutes or more, because otherwise it is all misery with no pleasure. FWIW

BTW: That is the number one reason that I refuse to take antidepressants - it removes the pleasure that I normally experience from exercising, and it seems to do nothing for my depression. Everybody acts like those antidepressants are an easy cure for depression, but I had such a horrible experience with them that I'm afraid to try again.