Depression advice

[cyril sneer]

looking for some advice from others based on my current situation...

 

i'm suffering from mild depression, mostly due to not currently working, lack of exercise and drinking

 

maybe it's something i've always had, which has been masked by drinking (usually starting in the afternoon or early evening, no spirits)

 

I would like to go down the medical route initially but in the past have tried both SSRIs/SNRIs and have felt literally nothing off them so stopped using them after 6 weeks (could this be down to drinking?). The only medicine that has ever worked is a low dose of Tramadol, which for me acts as an instant anti-depressant, and gives me energy to exercise, but this is frowned upon.

 

any tips? I know exercise will fix it without medicine but I have no energy or motivation to start doing it again...

[mauGR1]

I think many, including myself, are having the same problem.

It's not easy, as you rightly point out, lack of motivation is a real hurdle.

I would recommend meditation, but nothing really complicated.

Try just sitting with your back as straight as you can, and focus your mind on the act of breathing, make your breathing as slow as you can.

Imagine you are breathing pure, clean energy, and when you exhale you get rid of negative thoughts.

Ask yourself, whatever your problems may be, if you want to be miserable, or a positive human being.

Trying to avoid sugar and unhealthy food is also quite important.

Find someone real to talk to, it helps a lot !

It works for me, i would not even consider taking anti-depressants.

 

[tonray]

23 minutes ago, mauGR1 said:

Trying to avoid sugar and unhealthy food is also quite important

Maybe avoiding alcohol would be a good first step

[ianezy0]

Its a very difficult time for lots of people. Especially for the older generation in Thailand. It’s not good to be couped up in your room which restricts your normal social day to day activities.

Some ideas.

1. contact the number at the top of most posts for someone to talk to.

2. Ensure you get out at least once a day for a good walk.

3. walk with a friend/s.

4. IMOH thinking positive can help with feeling low.

5. Stay in contact with family in your home country.

6. Change you daily routine.

7. get up off your chair/sofa at least once every hour.

8. Try to stay away from too much alcohol at home.

 

I was feeling anxious a couple of weeks ago and was prescribed Rivotril to help with an occasional panic attack. It did help but I try to limit what I take. Only 1 tab a week now.

 

If you are still feeling low, I am keen for anyone to join me in my daily walk in the Jomtien area. A good chat can do wonders. My email should be in my info.

Cheers and stay positive.

[mauGR1]

Just now, tonray said:

Maybe avoiding alcohol would be a good first step

Absolutely agree, alcohol should be taken in moderate quantities only if one is healthy and reasonably happy.

Feeling lonely and depressed and drinking alcohol is a recipe for disaster.

[Tropicalevo]

Lots of advice above  - I just wish you well and good luck.

Even if we physically cannot help you, just know that there are people here hoping that you pull through it.

[ChakaKhan]

Engage Nature

Take a walk -exercise

Watch a movie you know you like-comedy

Read a book you enjoy

Eat right

Avoid caffeine and esp booze

Take a trip somewhere new-explore

Volunteer and help others

Use online forums or call centers

Get behind a cause you support

Eat foods you enjoy

Treat yourself

I used to buy flowers at local market for 100bt and hand them out to people....some declined, most smiled.

 

Edited May 27, 2020 by ChakaKhan

[nikmar]

i was similar when i was stuck at home. my wife got me doing aerobics every morning. 

 

Every morning I would moan and be miserable about it, but once i started, I felt the benefit. 

 

There is something to be said for endorphins. Alos, i believe that just doing something positive helped my mindset a great deal.

[Bassosa]

You'll be surprised how much quitting alcohol will help you. It's a depressant. Might seem counter-intuitive because it makes you feel good when you crack open a cold one in the afternoon but all it does is get you locked up in downward spiral from which you can't escape.

 

 

[orchis]

there are steps between drinking and anti depressants.
if you need counseling I could recommend Ben Weinstein with PSI

but not the other guys there.

[IvorBiggun2]

You need to get down to your nearest government psychiatric hospital and get back on the meds first and foremost as they can take many weeks to start working. Plus the doctor will start you on a low dose to check for any side effects before increasing your dosage, if needed. There's no magic bullet with depression/anxiety so you don't give up after 6 weeks on the meds. 

Also I've found that exercise produced adrenaline will help along with talking to someone about your problems. A problem shared is a problem halved. If you need someone to confide with then message me. I've had depression/anxiety for longer than I want to recall. But as said 'first get back on the meds'.    

Edited May 27, 2020 by IvorBiggun2

[scubascuba3]

Op, you don't say where you are, but for you or anyone else in the Pattaya area, go to Pratamak Hill mountain loop, many people walk around there and it's a nice green area, may get talking to other people too. I usually include it when i go for a walk, many others go by motorbike there then walk around the 1km loop a few times

[orchis]

I would be very wary of Thai psychiatrists esp. in government hospitals, and I speak from extensive personal experience (1997-2011), as they tend to be pill pushers, trying to solve problems by increasing doses and substituting one med for another or prescribing combinations that are contra-indicated. Trial and many errors all the way. There are very few good psychiatrists in Thailand, most based in Bangkok, and no psychopharmacologists.  Since 2011 I stopped taking antidepressants; the accumulation of drugs and side-effects outweighed the benefits and I have been more than fine. (note that this is not advise to anyone to stop their meds). 

[Keyser Soze666]

First of all, given the advice, I hope this is not going to be a thread where the OP never appears again???

 

Fwiw, I am in exactly the same boat. I'm not one for giving out 'professional' advice, primarily for 2 reason, firstly most folk just ignore it anyway, and 2 I only really think you can help yourself, at the end of the day. If it' s just mild depression, or to put it another way 'boredom and lack of motivation' there is no way I would start taking any meds..

 

To contradict myself slightly, what you really need is 'cheering up' What I do for this is go out for a bit, anywhere. as you will feel much better once you are outside away from the 4 walls. If in a car stick some music on. If you have a park/lake nearby go for a walk, don't think of it as exercise, it's a walk. Buy yourself something or treat somebody else, or think about where your next trip might be after this covid nightmare, look at some hotels. I've always thought it's important to something to look forward to, to see a picture of better times ahead, it will give you a warm like feeling for a while..

 

And oh, try to stop feeling too sorry for yourself, and remember, there are many people who are far worse off than you, who believe it or not, would love to have your 'life'

Edited May 27, 2020 by Keyser Soze666

[Keyser Soze666]

25 minutes ago, scubascuba3 said:

Op, you don't say where you are, but for you or anyone else in the Pattaya area, go to Pratamak Hill mountain loop, many people walk around there and it's a nice green area, may get talking to other people too. I usually include it when i go for a walk, many others go by motorbike there then walk around the 1km loop a few times

Yes, good shout

[bkk6060]

Can you and do you enjoy sex.

Not joking.

It can break up negative cycles, raise hormone levels, and help with stress.

Maybe try in the afternoon when you feel like drinking.

Good luck.

[Sheryl]

Absolutely stop drinking. It has depressive effects in the long run.

 

Thete are a wide range of drugs that can treat depression so that some you tried did not work doesn't mean none will but this is not a do-it-yourself affair. You need supervision by a good psychiatrist specializing in mood disorders. Where do you live?

 

It is best if medication is coupled with short term therapy. Ben Wiebstein at PSI is good suggestion if you are in or can travel to Bangkok.  In fact best IMO to start with therapy and let therapist refer you to a doctor for medication if indicated, they all have doctors they work with for this. The advantage is that the therapist will spend more time and get to know you far better than doctor can and Dr. will be guided by their insights/recommendations.

[bamboozled]

Alcohol aggravates the situation exponentially. Or perhaps alcohol is the main problem. I'm sure we all have experience in this arena, either first-hand when drinking it ourselves as a "cure" or via a friend/family member. I've found drinking soda water, ice, and lime can be a decent replacement when you get the urge.

I find The Power of Now is a wonderful book to help with negativity and to get you out of yourself; to get a larger perspective on everything. Your mileage may vary but I have used it over the years to great success. I find I can open it to any page and just start reading and it resonates...and makes me feel better immediately if I have been feeling down or anxious. It's quite popular and well known and Thailand stocks it in the bookstores. It's quite Buddhist in its approach but is not about Buddhism. I also have it on my computer as a .pdf file if you want to pm me for it. I think having the book in hand is far nicer as computers/internet is ultimately a depressant as well, in my experience. Author is Eckhart Tolle.

 

And yes, I find exercise is very important.

 

CHeers!

[cyril sneer]

thanks for all the advice

 

i'm based in a village in Khon Kaen province

 

first problem is where i'm located there's nowhere to walk, i'm in a new build block of houses that were built in the middle of nowhere, so any walking would have to be up and down the road

 

second problem is my partner uses the car and is not back home from work until 7pm each evening, this adds to the boredom, the waiting around triggers me to drink 

 

I should feel happier than I do, I more or else now have everything I planned to get when I moved here. I was hoping anti-depressants would stop me wanting to drink

 

I keep buying antibuse but always end up throwing them away, and make myself ill drinking on it when it's still in my system

[cyril sneer]

50 minutes ago, bkk6060 said:

Can you and do you enjoy sex.

Not joking.

It can break up negative cycles, raise hormone levels, and help with stress.

Maybe try in the afternoon when you feel like drinking.

Good luck.

it doesn't change anything for me

 

I should note that I don't have any stress

[Sheryl]

13 minutes ago, cyril sneer said:

thanks for all the advice

 

i'm based in a village in Khon Kaen province

 

first problem is where i'm located there's nowhere to walk, i'm in a new build block of houses that were built in the middle of nowhere, so any walking would have to be up and down the road

 

second problem is my partner uses the car and is not back home from work until 7pm each evening, this adds to the boredom, the waiting around triggers me to drink 

 

I should feel happier than I do, I more or else now have everything I planned to get when I moved here. I was hoping anti-depressants would stop me wanting to drink

 

I keep buying antibuse but always end up throwing them away, and make myself ill drinking on it when it's still in my system

 

Khon Kaen University Hospital (Srinagarind) will have psychiatrists, use their after hour clinic. See if Prof. Suwanna Arunpongpaisal is available. Bring then ames of all meds you have already tried .

 

AA has meetings in Udon Thani and Korat, some of these now being held online  https://aathailand.org/all-meetings?field_region_value=Northeast+Thailand-Isaan&title=&field_meeting_day_value=All&field_language_value=All&field_open_meeting_value=All&field_meeting_type_value=All

[2 is 1]

5 hours ago, cyril sneer said:

i'm suffering from mild depression, mostly due to not currently working, lack of exercise and drinking

Don't laugh but i suggest that you go to good temple for little period of time! Monk's have also medicine for your drinking problem if you want take that. You can't do bad habbit there ofcource it need self-discipline!

Edited May 27, 2020 by 2 is 1

[cyril sneer]

26 minutes ago, Sheryl said:

 

Khon Kaen University Hospital (Srinagarind) will have psychiatrists, use their after hour clinic. See if Prof. Suwanna Arunpongpaisal is available. Bring then ames of all meds you have already tried .

 

AA has meetings in Udon Thani and Korat, some of these now being held online  https://aathailand.org/all-meetings?field_region_value=Northeast+Thailand-Isaan&title=&field_meeting_day_value=All&field_language_value=All&field_open_meeting_value=All&field_meeting_type_value=All

thanks

 

AA meetings arn't my thing but i'd like to see a psychiatrist

 

I do feel that most people in my living situation would be depressed too though, so maybe this is the main thing I need to address

 

if i was next to restaurants, a gym, bars to socialise I would feel a lot happier

[Sheryl]

Don:' knock it if you haven:t tried it.

 

And do not listen to people who claim you have to believe in God or be a Christian to avail of AA, neither is the case.

[northsouthdevide]

My advice would be to cut down on your alcohol consumption, but not totally. 

Then if you have to go to the shop, pick a time of day that's not too hot, and walk. 

Even pick a shop that's not the closest, and maybe a rout that's not the fastest, but the pleasantest. 

You'll end up getting exercise without exercising, fresh air, and by the time you get home, youll feel like you've filled your day a little bit. 

Next step, go to bed around a certain time, and get up around a certain time, even if it means lying in bed but not sleepy. Set an alarm for morning. 

Don't drink tea or coffee after 6pm ,   and forget about anti depressants. They are the start of a downward spiral for a lot of people. 

[VocalNeal]

1 hour ago, cyril sneer said:

so any walking would have to be up and down the road

A good walk is about 1 hr or say 6-8kms. How far out of town is your block? There must be some paths somewhere. Where there are birds to look at or the crops change or, or ,or... 

 

How far is the nearest temple? There might be a small shop there to buy some water for the return trip. 

 

Etc, etc...

Edited May 27, 2020 by VocalNeal

[cyril sneer]

There is literally nowhere to walk to apart from the mama papa store 1-minute away

 

Everywhere else requires transport which I don’t have until 7pm each evening

 

I can’t even go to a restaurant or buy food to cook (unless its eggs and mama noodles from the local shop)

 

My partner has just managed to take tomorrow off work and take me to a specialist in the city tomorrow morning, so I’ll see what they say then..

[dddave]

Maybe overly simplistic, but:....

It seems there are more than a few members here having the same difficulty with depression and it also seems that most of those members are resistant to seeking professional help for whatever reasons.

Maybe these people could try getting a PM circle going, maybe moving on to a regular Zoom, Skype or Facebook private video group, thus providing each other some mutual support and being able to talk to others experiencing the same problem.

[scubascuba3]

34 minutes ago, cyril sneer said:

 

I do feel that most people in my living situation would be depressed too though, so maybe this is the main thing I need to address

 

 

Mental issues have gone through the roof since Corona, people stuck at home without work, can't do things they enjoy, all over the world. The good news is it won't stay like that forever, things are beginning to change for the better.

 

How about getting a bicycle? great exercise, get fit, in time can join a group. Good for your mental health for sure

[Lacessit]

I had mild depression for quite a few years, triggered by an unhappy marriage. The OP has a choice, seek professional help or address the problem himself.

I was on Sinequan/Doxepin for many years. Didn't like the higher doses because I felt I was living in a fog.

The biggest problem I had was sleep disorder, lying awake with the mind going around like a hamster on a treadmill.

Alcohol is a depressant, no question. Although I know a very healthy 87 yo who can't sleep without his evening whisky. It affects people differently, I have poor sleep if I have imbibed.

Exercise is always good, irrespective of the mental state. Below is what I do every day without fail, without moving from my condo room.

Not knocking the medical profession; however, I have weaned myself off the anti-depressants and now take Codiphen once or twice a week for a good nights' sleep. I can accept older people need less sleep. IMO a happy sex life with my GF has also contributed.

I'd suggest starting with professional help. Good luck.