Antidepressants
Other strategies for managing depression
All of the people we spoke to were either currently taking an antidepressant or had taken one in the recent past. Although many felt that antidepressants helped, most believed that it was important to find other ways to help with symptoms of depression; to aid ‘recovery’, or to maintain a sense of wellbeing when they had stopped taking antidepressants. Typically people said it was important to have therapeutic support alongside taking an antidepressant, because taking medicines could relieve symptoms, but did not deal with ‘root causes’ of depression. Not everyone had access to therapeutic support, but some found that talking to friends and family was helpful. Emily makes a conscious effort to talk to others whereas in the past she often hid her feelings. ‘I make myself talk as well… make myself talk to my current boyfriend, and to my friends and my family’.
Sharon’s therapist encouraged her to talk to other people about...
Sharon’s therapist encouraged her to talk to other people about...
And you say you've got a new partner?
Yes
And is it easier to be with somebody that understands?
He's, I was very open with him right from the start and he said he wanted to know everything so I told him everything and he stayed, he didn't run off. He's very supportive, he doesn't know always know what to do but again he'll say, "I don't know what to do," rather than just ignore it or be quiet. Any reading or anything that I've pointed him to, to help he'll look at, he'll engage with it. He'll ask, he wants to know how he can help and what he can do.
Mm. Sometimes it's and people say you know it's not that you want someone else to fix things for you but just to hear you and listen.
Yeah just to listen and hear, not just let it wash over.
Stephen’s doctor didn’t just give...
Stephen’s doctor didn’t just give...
So you’ve had some discussions about not just medical things but about how you feel about things with your doctor and that’s helpful?
Yes.
And so is that to the extent to which you feel you need that kind of talking help or would you have liked to be able to have counselling or any kind of other therapy?
I don’t, as I say I get enough from my doctor but I’ve got my family at the other end of the phone line if I do feel low I just get on the phone and phone my mum or my dad or my brother or whatever and just have a 20 minute chat just talking things through, that helps. So I think I’ve got a very good family unit around me.
Some felt that taking an antidepressant had helped them to start to think more clearly about their lives and to reach a headspace where they could begin to work through problems, but they had also come to recognise the importance of engaging in activities that helped them to feel more positive about life. Thomas disagreed with the traditional ways of thinking about how to treat depression.’ I don’t think it’s a science. I don’t think it’s something that you can treat. It’s not a condition, it’s something which is so tied up with so many other things in your life, your housing, where you live, how many friends you’ve got, that’s really, it something huge, and that has to be treated in a kind a completely kind of individualistic and holistic way’. Some said that their therapist or counsellor had helped them to appreciate the importance of finding ways to help them move forward. Melanie was taking steps to set herself goals, albeit small ones such as walking to the shops, but said when you’re depressed it’s sometimes difficult to motivate yourself. ‘I’ve got the sensibility to know that that’s what I should be doing but at the same time my minds not always, you know, allowing me to do that’. Andrew had begun to think more carefully about his diet. ‘I’ve got a diet sheet and I’m going to try and follow that. And until, until you know quite recently now I would have just felt, nothing could help me, nothing could help me’.
There are numerous strategies that people can adopt that help promote positive mental health. Mind, and other mental health organisations provide lots of advice about different strategies that can help. These include;
- Building healthy relationships with people – friends, family and work colleagues.
- Looking after your physical health – sleep, diet and physical exercise.
- Doing things you enjoy.
- Doing things for others.
- Setting yourself a challenge.
- Learning relaxation techniques.
- Identifying mood triggers and learning to be self- aware.
- Looking after yourself during difficult times.
- Learning to accept yourself.
People we spoke to had discovered a range of activities and strategies that helped including; going to the gym, walking, running, martial arts, talking to friends, family or colleagues, setting themselves challenges, meditation or visualisation techniques, mindfulness, acupuncture, aromatherapy, yoga, reading, writing, keeping a journal or mood diary, joining a book club and volunteering. Some said that they had changed jobs or thrown themselves into work as a distraction from difficult things that were going on in their lives. Andrew took up a new hobby.
‘At work I knew another person who was interested in playing...
‘At work I knew another person who was interested in playing...
And that sounds like something you, you know, like you said you would never have organised when you were feeling.....
No I would never have organised it.
When you were feeling bad.
No, no, no, no.
Simon says that keeping a mood diary can help promote positive thinking.
Simon says that keeping a mood diary can help promote positive thinking.
Writing down when you have a tendency towards pessimism which, which I do and I think most people who suffer depression often do. When something good happens it happened just that once and it was because of somebody else and it will probably never happen again. When something bad happens it was because of you and it happens all the time in every area of your life, okay. so the using the gratitude diary is actually saying okay this has happened and it happened for a reason and that reason was something to do with me, even if that was just, you know, I was walking home and there was a really beautiful, you know, autumn trees there and I noticed them and it was great and the sun, you know, and I noticed that because I wasn’t looking down at my feet worrying about tomorrow I was looking up and I was paying attention to the world around me and that was something that I’d chosen to do okay. So looking for the positive aspects of the day and recording them and writing them down. and doing other things such as writing a thank you letter to somebody that you’ve never properly thanked for something as well, yes it has a big impact on them but it also has a big impact on you and one that lasts. So they’re what I mean by the kind of gratitude interventions.
Stuart recommends a website that helps track your mood
Stuart recommends a website that helps track your mood
Yes I, since that first episode every day I keep a record on a one to five score where three is okay as sort of the average how I’ve felt on average that day and then I just put that into a spreadsheet and just produce a little graph from it so I can see what’s happened over the year. I now use a website called Moodscope which does all that for, you produces all the graphs and Moodscope’s very good because it also, you can set it up to send an e-mail to someone else so I have it set up so that every time I, they have a questionnaire for determining your mood, but every time I do that and get a score it gets e-mailed to my wife [name] And actually that works well for a depressive because when you’re going down sometimes you start to withdraw and actually you may not talk about it but [wife] will know that I’m going down and so she can, she can sort of step in and say ‘Look your scores are going down we need to be aware of that,’ and ‘What’s happening?’ and so.
That sounds really useful.
It is, very yes.
Olivia X goes to a yoga class, which is relaxing and calming...
Olivia X goes to a yoga class, which is relaxing and calming...
And how would that, do you think that benefitted you in any way?
What’s lovely about that is I’ve actually found a class where the ladies are just, they’re not like physically perfect and so you’re not feeling like you’ve, you know. They’re obviously hale and hearty women who’ve played hockey when they were at school and they’re really nice and solid.
Keeping active
Yes exactly they’ve got this, one of them, they pair up in the class and one of them is very gentle, very nurturing and the other is very ‘come on we can strengthen and we can do it.’ But it’s non-competitive so you’re all doing it at your own level and just being in a room with 20 people who are not competing with each other, they’re not trying to prove anything to each other, on a weekly basis is actually lovely.
Calming for the mind.
Calming for the mind because you know very often when you‘re socialising, you’re socialising at parties you’re sort of trying to prove yourself or keep up with the flow or, there’s nothing like that ....we’re all just at peace in a room. We don’t really, you know, everybody is like affable they say hello, they say goodbye you sometimes support each other with activities but mainly you’re in, you’re just in a space with no one critiquing you, no one.
It sounds valuable.
It’s very good, very, very good.
Catherine has tried a number of different things to improve...
Catherine has tried a number of different things to improve...
You know everybody’s responses are so different so that’s really a question that can’t be answered until you actually build up these tools and actually what we have to remember is there are some tools I’ve thrown out because I have tried things. I tried reflexology, it wasn’t for me and yet other people it is for them so that’s out my toolbox but I’ve tried it and I think that’s what you have to do, you have to try things in order to throw it at your toolbox because you just don’t know, you don’t know these things, you can only, it is a bit of trial and error, which is, is, is actually the frustration with depression and anxiety, is the fact that you have to trial things because there’s nothing worse than feeling utterly miserable and what you’ve got to do is spend weeks trialling things, you want to feel better like yesterday and it doesn’t, it doesn’t work, it doesn’t happen that way and that’s probably the most miserable thing that is about depression, is it can take, it can take a while and that’s horrible thinking about that.
Stuart walked 2500 miles to raise money for mental health...
Stuart walked 2500 miles to raise money for mental health...
Yeah…
Yes, yes.
So when you did the walk did you just, when you stopped off each day did you just chat to people or?
Well it was varied... I did, I met up with some, various groups along the way but a lot of it was talking to people, a lot of it through I was walking with my puppy, my springer spaniel, so dogs are great ice breakers so I had a lot of conversations where people would stop and pat the dog and talk about the dog and then say ‘what are you doing’ and, ‘I’m walking two and a half thousand miles’, ‘why are you doing it’.
That actually brings to mind two things I was just thinking off the top of my head. One is that you were walking miles.
Yes.
How many miles was it?
Two and a half thousand.
One of the things that is often suggested to help with depression is exercise.
Yes.
And do you feel that that was helpful?
Absolutely walking has been one of my main ways of, of dealing with it, one of my main therapies if you like. So I know that when I’m feeling down if I go out walking, unfortunately it seems to have to be a reasonably long walk, you know, a stroll around the park doesn’t do very much, I have to sort, but if I’m on a, you know, a reasonable hike then that seems to have some kind of calming effect on me.
And then the other thing that came to mind was pets.
Pets yes absolutely.
You know how the combination of both there but they do say that they’re good company and…..
Yes and actually I was doing this walk for eight months and living in a camper van and my wife was joining me one week a month and meeting up with various people but if you look at my mood diary for those eight months it’s very consistently above average for precisely that reason. And also that I had a, a very clear sense of purpose, you know, a sort of project to do and you know why you’re doing it, it’s not like going to work in a job where I’m just going there to earn, earn the daily bread for instance and being out in the fresh air and walking every day and having the dog. And these are all good things for mental health.
Last reviewed June 2016.
Last updated June 2016.
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