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Write down why you chose to discontinue. Keep a journal. Note discontinuation symptom duration. Ask your physician about treating withdrawal symptoms. Realize that you are not addicted. Breathe deeply. Practice mindful exercise. Manage overall stress.
Prior to discontinuing medication, write down your reasons to go off antidepressant medication. You may feel like you’ve emotionally flat-lined, miss having a normal libido, want to treat depression without medication, or use natural remedies instead of medications. Whatever your reasons are, write them down and refer to the list whenever your withdrawal symptoms are difficult. Think of this list as your motivation to keep going, even when faced with unpleasant withdrawal symptoms. Throughout your discontinuation process, it’s advised to keep a record of your symptoms and how they progress, decrease, or change. Share this journal with your physician and/or therapist to monitor withdrawal symptoms. You can also use this journal to help you predict any symptoms as you continue to decrease your dosage, like if you typically get a headache three days after lowering your dose. Typically, symptoms of discontinuation go away within a matter of a few weeks. However, if your symptoms last longer or are very severe, contact your prescriber and discuss treatment options. You may need to adjust the dosage or slow down your tapering schedule. Some people experience withdrawal symptoms more severely than others. If your symptoms feel unbearable, ask your physician about recommendations to treat these symptoms. Some prescribers will recommend medications to help with insomnia or nausea to help with discontinuation symptoms. You can find natural remedies and over-the-counter medicines. For difficulties with sleep, try melatonin. For nausea, try adding some ginger to your foods or to tea. While you may experience symptoms of withdrawal, this does not indicate an addiction to your antidepressant medication. An addiction occurs when you crave certain substances and need an increasing amount of the substance to attain a certain feeling or response. Your body is adjusting to the different levels of medication in your body. If you’re feeling discomfort, focus on your breathing. If you feel intense emotions or intense physical sensations, deep breathing can help work through this intensity. Deep breathing can help ease tension in your body and in your mind. When intensity feels overwhelming, stop what you are doing and put all of your attention on your breath. You may choose to close your eyes. Lengthen each breath, both the inhales and the exhales. Notice any changes in how you relate to your discomfort, if you momentarily forgot about it, or how you feel afterward. If you feel uncomfortable or in pain, practice engaging in mindfulness. If part of your body is in pain, focus on a part of your body that is not experiencing pain. Relax into the sensation of not being in pain or in discomfort, and focus on this one area of your body over the area that is uncomfortable. Try closing your eyes and imagining going to a favorite place. This can be a beach, a mountain top, or a sporting field. Imagine being in this place and focus your attention on creating this imagery and not on your discomfort. Manage everyday stress without letting it build up over time. Set aside time each day to engage in a relaxing environment. You may want to go for a walk, meditate, read, or listen to music. Make time for this activity every day as a way to manage daily stress. This is your opportunity to take a break from your responsibilities and focus on self-care.