Hello I believe I can help you with your concern
I am so sorry that you have been exhibiting these symptoms associated with anxiety and depression, I can imagine how distressing this is for you.
First off concerning the Setraline, it usually takes around 4-8 weeks to achieve the maximum benefits of that medication. But if that does not work you also may want to try Escitalopram at 10-20mg as this is a more effective SSRI antidepressant for anxiety and depression. Also adding a benzodiazepine (e.g. Ativan, Xanax, or Klonopin) can help reduce your anxiety very fast and can be used as needed.
Now I would like to ask, have you ever seen a therapist to help with your anxiety and depression? And if so, was this a Cognitive Behavioral Therapy (CBT) therapist?
CBT has a premise that your symptoms are caused by negative thoughts, so if we change your thought process to be more positive and objective as well, then your symptoms will lessen, thus no more symptoms of anxiety and depression
Cognitive therapists do not usually interpret or seek for unconscious motivations but bring cognitions and beliefs into the current focus of attention and through guided discovery encourage clients to gently re-evaluate their thinking.Therapy is not seen as something “done to” the client. CBT is not about trying to prove a client wrong and the therapist right, or getting into unhelpful debates. Through collaboration, questioning and re-evaluating their views, clients come to see for themselves that there are alternatives and that they can change.Clients try things out in between therapy sessions, putting what has been learned into practice, learning how therapy translates into real life improvement.
Here are a few good CBT techniques that are very effective that can help you. So this link may help you, it contains a technique I use with patients called a thought record. It will help you keep track of any negative thoughts you have. You put the negative thought on paper, the emotion accompanying, the evidence to support it, and the evidence against it. Then I want you to come up with an alternative thought for the situation (more objective and plausible). This will help you change your way of thinking to be able to think more positive and not automatically go to a negative type of thinking.
In addition, these two worksheets are very good at helping lessen anticipatory anxiety and helping you focus on the big picture and the objective/positive thoughts and outcomes.
Also individuals with severe anxiety also have a poor coping mechanism, so this worksheet will help you develop a better coping strategy to manage your anxiety better.
In addition, I believe these books can be helpful as well for you as well in addition to the medications and possibly therapy if you choose that route
Also this technique called Progressive Muscle Relaxation can help you create a long term calm by using muscle tension and release techniques; it can help manage your anxiety better and is very similar to a style of meditation.
I see that you are online right now, so I will let you read over what I wrote and all the links I provided and if you have any questions or concerns, please feel free to ask them at anytime.
hello sorry for the delay
No worries, take your time.
what you've mentioned sounds amazing, I'd be happy to try all of the above mentioned ideas, I am currently on a waiting list in the UK to see a psychotherapist
I am glad that you like the CBT techniques, they are very effective and CBT is the most evidence based therapy out there currently.
Good, a psychotherapist will be able to help you with your anxiety and depression. While the medications can lessen your symptoms, only therapy will be able to cure you
and i recently went to my doctor and mentioned that the setraline was working and he actually procribed me escatalopram