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Music for self-care: calms hyperalertness, anxiety, aids relaxation and sleep

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Altostrata

I was recently in a study that included playing relaxing music while taking one's blood pressure. The music they played almost put me to sleep in the middle of the day.

 

It was called Namaste.

 

I've found soft music helps me sleep. I'm going to order it myself.


This is not medical advice. Discuss any decisions about your medical care with a knowledgeable medical practitioner.

"It has become appallingly obvious that our technology has surpassed our humanity." -- Albert Einstein

All postings © copyrighted.

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Shanti

I love Namaste. They have a particular song "Jaya Shiva Shankara" that I love. I play music quietly in the background all the time. Mostly New Age music as it's very calming. I also love Deva Primal.

 

I read a good book once called The Secret Power of Music. I totally believe in the healing effects of music, for spirit and body.

 

Editorial Reviews

Product Description

This study of the hidden side of music and its subtle effects is one of the most detailed books ever written on the subject.


Taper from Cymbalta, Paxil, Prozac & Antipsychotics finished June 2012.

Xanax 5% Taper - (8/12 - .5 mg) - (9/12 - .45) - (10/12 - .43) - (11/12 - .41) - (12/12 - .38)

My Paxil Website

My Intro

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Altostrata

Very enjoyable, thanks, Shanti.

 

I believe the music they used was a different Namaste, on Amazon as Namaste Yoga Song - Relaxing Music for Yoga Exercises at Home from Kundalini Yoga Music (Winter Hill).

 

Can't have too much namaste!


This is not medical advice. Discuss any decisions about your medical care with a knowledgeable medical practitioner.

"It has become appallingly obvious that our technology has surpassed our humanity." -- Albert Einstein

All postings © copyrighted.

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Shanti

lol. I wondered if it was the same one. I do have the Yoga one. A song I love on there is Shadowfax's "Angel's Flight." Very beautiful! Is this the one you were referring to?

 

http://www.youtube.com/watch?v=rC16Mttvr68


Taper from Cymbalta, Paxil, Prozac & Antipsychotics finished June 2012.

Xanax 5% Taper - (8/12 - .5 mg) - (9/12 - .45) - (10/12 - .43) - (11/12 - .41) - (12/12 - .38)

My Paxil Website

My Intro

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Shanti

Kitaro is another great artist I love. Very peaceful.

 


Taper from Cymbalta, Paxil, Prozac & Antipsychotics finished June 2012.

Xanax 5% Taper - (8/12 - .5 mg) - (9/12 - .45) - (10/12 - .43) - (11/12 - .41) - (12/12 - .38)

My Paxil Website

My Intro

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summer

Kitaro is another great artist I love. Very peaceful.

 

http-~~-//www.youtube.com/watch?v=8gXZPaIl6us

 

 

I had to turn this off... the tears...had to stop.

 

However, thank you for this thread. I will listen again.


 

 

Charter Member 2011

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Shanti

 

I had to turn this off... the tears...had to stop.

 

However, thank you for this thread. I will listen again.

 

Aww. Well that's no good for raising the spirits. Maybe this song is too dreary.


Taper from Cymbalta, Paxil, Prozac & Antipsychotics finished June 2012.

Xanax 5% Taper - (8/12 - .5 mg) - (9/12 - .45) - (10/12 - .43) - (11/12 - .41) - (12/12 - .38)

My Paxil Website

My Intro

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summer

 

 

I had to turn this off... the tears...had to stop.

 

However, thank you for this thread. I will listen again.

 

Aww. Well that's no good for raising the spirits. Maybe this song is too dreary.

 

Not dreary at all... beautiful! Just my mood today.


 

 

Charter Member 2011

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Altostrata

lol. I wondered if it was the same one. I do have the Yoga one. A song I love on there is Shadowfax's "Angel's Flight." Very beautiful! Is this the one you were referring to?

 

http-~~-//www.youtube.com/watch?v=rC16Mttvr68

 

Shanti, that is beautiful! I like these Windham Hill recordings.

 

I have a Kitaro album, agree it's very peaceful.


This is not medical advice. Discuss any decisions about your medical care with a knowledgeable medical practitioner.

"It has become appallingly obvious that our technology has surpassed our humanity." -- Albert Einstein

All postings © copyrighted.

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Nadia

Hi everyone,

 

After trying to listen to classical music, folk music, etc. to try to calm down when I'm feeling very anxious, I have found that I have a really good response to entirely repetitive music like electronic lounge music. There is something hypnotic about it. I'm sure everyone is different, but I thought I'd mention it. I was heading towards panic after being offerred a new job today, and started listening to Nicolas Jaar and it somehow soothed me to the point I can keep working today.

 

When I'm not doing well I'm not able to listen to almost any music, even if it's calm, because it gets stuck in my head and haunts me the next day. But for some reason this seems neutral enough to be OK.

 

Last year I was also listening to music that's supposed to create calming theta waves... you can find some on YouTube, but I had mixed results.


'94-'08 On/off ADs. Mostly Zoloft & Wellbutrin, but also Prozac, Celexa, Effexor, etc.
6/08 quit Z & W after tapering, awful anxiety 3 mos. later, reinstated.
11/10 CTed. Severe anxiety 3 mos. later & @ 8 mos. much worse (set off by metronidazole). Anxiety, depression, anhedonia, DP, DR, dizziness, severe insomnia, high serum AM cortisol, flu-like feelings, muscle discomfort.
9/11-9/12 Waves and windows of recovery.
10/12 Awful relapse, DP/DR. Hydrocortisone?
11/12 Improved fairly quickly even though relapse was one of worst waves ever.

1/13 Best I've ever felt.

3/13 A bit of a relapse... then faster and shorter waves and windows.

4/14 Have to watch out for triggers, but feel completely normal about 80% of the time.

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Nadia

Here's another one: "One Day" by Wankelmut.


'94-'08 On/off ADs. Mostly Zoloft & Wellbutrin, but also Prozac, Celexa, Effexor, etc.
6/08 quit Z & W after tapering, awful anxiety 3 mos. later, reinstated.
11/10 CTed. Severe anxiety 3 mos. later & @ 8 mos. much worse (set off by metronidazole). Anxiety, depression, anhedonia, DP, DR, dizziness, severe insomnia, high serum AM cortisol, flu-like feelings, muscle discomfort.
9/11-9/12 Waves and windows of recovery.
10/12 Awful relapse, DP/DR. Hydrocortisone?
11/12 Improved fairly quickly even though relapse was one of worst waves ever.

1/13 Best I've ever felt.

3/13 A bit of a relapse... then faster and shorter waves and windows.

4/14 Have to watch out for triggers, but feel completely normal about 80% of the time.

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Nikki

Nadia so glad you found your calming music. You are working and offered another job?

 

Great news. It's makes 99% of the population nervous, so you are part if the crowd ;)

 

What works for me is Guided Meditation. I can't really seem to Meditate unless it is guided.

 

Years ago I would power walk and on the way would have a mind emptying experience and on the way back home, repeat positive affirmations. Pulled me out of alot of funks.

 

Guess What...........I need to do this again.

 

Can you walk and listen to your music????

 

Hugs


Intro: http://survivingantidepressants.org/index.php?/topic/1902-nikki-hi-my-rundown-with-ads/

 

Paxil 1997-2004

Crossed over to Lexapro Paxil not available

at Pharmacies GSK halted deliveries

Lexapro 40mgs

Lexapro taper (2years)

Imipramine

Imipramine and Celexa

Now Nefazadone/Imipramine 50mgs. each

45mgs. Serzone  50mgs. Imipramine

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Nadia

I work freelance, so I get new job offers all the time... I have been steadily saying no to make time to heal, and had not had a new offer since before I went on vacation (at least not one I was tempted to take). Huge source of anxiety for me.

 

In any case, re. the music... I think I overdid it. In the morning I had rote music going over and over in my head in a really disturbing way.. I need to be careful with sensory overload!

 

But I still think it was worth it because it helped me get through the moment last night.


'94-'08 On/off ADs. Mostly Zoloft & Wellbutrin, but also Prozac, Celexa, Effexor, etc.
6/08 quit Z & W after tapering, awful anxiety 3 mos. later, reinstated.
11/10 CTed. Severe anxiety 3 mos. later & @ 8 mos. much worse (set off by metronidazole). Anxiety, depression, anhedonia, DP, DR, dizziness, severe insomnia, high serum AM cortisol, flu-like feelings, muscle discomfort.
9/11-9/12 Waves and windows of recovery.
10/12 Awful relapse, DP/DR. Hydrocortisone?
11/12 Improved fairly quickly even though relapse was one of worst waves ever.

1/13 Best I've ever felt.

3/13 A bit of a relapse... then faster and shorter waves and windows.

4/14 Have to watch out for triggers, but feel completely normal about 80% of the time.

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Addax

I have found music to be very soothing at times.  Sometimes New Age instrumental music, meditative music, certain artists like Enya, can be very relaxing for me.  I'm guessing that's why such music is often played during yoga or massage.  Listening to classical music when I'm writing has the effect of, not only relaxing me, but helping me to focus.

 

I thought I would post some information about music as a potential self-care tool...

 

Effects of Relaxing Music on Salivary Cortisol After Psychological Stress

Khalfa, S., Dalla A Bella, S., Roy, M., Peretz, I, & Lupien, S. (2003). Effects of relaxing music on salivary cortisol after psychological stress.  Annals New York Academy of Sciences, 999, 374-376.

The psychological stressor [used in this study] provoked a strong emotion that was revealed by a sharp increase in cortisol levels within 15 minutes. The concentration of cortisol decreased more rapidly in the saliva of the subjects exposed to music than in the group recovering from stress in silence, suggesting that relaxing music after a stressor can act by decreasing the poststress response of the hypothalamic-pituitary-adrenal axis.  This result replicates previous findings (Kirschbaum & Hellhammer, 1993; 1994), indicating that relaxing music is more effective than silence in decreasing cortisol levels after stress induction.

 

Music Improves dopaminergic Neurotransmission: Demonstration Based on the Effect of Music on Blood Pressure Regulation

Sutoo, D., & Akiyama, K. (2004). Music improves dopaminergic neurotransmission: demonstration based on the effect of music on blood pressure regulation. Braine Research, 1016, 255-262.

In this study, systolic blood pressure in [rats] was significantly reduced along with decreased behavioral activity

during and after exposure to Mozart’s music.”

The mechanism by which music modifies brain function is not clear. Clinical findings indicate that music reduces blood pressure in various patients. We investigated the effect of music on blood pressure in spontaneously hypertensive rats (SHR). Previous studies indicated that calcium increases brain dopamine (DA) synthesis through a calmodulin (CaM)-dependent system. Increased DA levels reduce blood pressure in SHR. In this study, we examined the effects of music on this pathway. Systolic blood pressure in SHR was reduced by exposure to Mozart’s music (K.205), and the effect vanished when this pathway was inhibited. Exposure to music also significantly increased serum calcium levels and neostriatal DA levels. These results suggest that music leads to increased calcium/CaM-dependent DA synthesis in the brain, thus causing a reduction in blood pressure. Music might regulate and/or affect various brain functions through dopaminergic neurotransmission, and might therefore be effective for rectification of symptoms in various diseases that involve DA dysfunction.

 

Effects of Music on Anxiety of Women Awaiting Breast Cancer Biopsy

Haun, M., & Mainous, R. (2001). Effects of music on anxiety of women awaiting breast cancer biopsy. Behavioral Medicine, 127-132.

Abstract

The authors investigated the effect of music on the state anxiety of a sample of 20 patients awaiting breast biopsy at a suburban medical facility. The patients were assigned alternately to either the control or experimental group. The individuals in the experimental group were given a 20-minute music-based intervention in a preoperative holding area, whereas the patients in the control group received the customary preoperative care. Clinicians measured blood pressure, heart rate, and respiration in both groups of patients, and the participants completed the State portion of the self-administered State-Trait Anxiety Inventory (STAI). After the patients completed the 20 minutes of music or of preoperative care without music, clinicians again measured the participants' vital signs and the patients completed the STAI. The authors' findings indicated that the posttest state anxiety and respiratory rates of the patients in the experimental group were significantly lower than those of the patients in the control group.

 

 


1988-2012: Prozac @ 60mg to treat an eating disorder. Several unsuccessful attempts to discontinue.Fall 2012: Failed attempt to discontinue then -> 40mg Prozac and added 150mg Wellbutrin.Late summer 2013:Began slower Prozac taper.Spring 2014:Got to 10mg Prozac, 75mg of Wellbutrin -April 2014: 9mg Prozac & 37.5mg Wellbutrin 2x/day -> 9mg Prozac & 25 mg Wellbutrin 2x/day->9mg Prozac 1x/day & ~8mg Wellbutrin 2x/day -> 8.1mg Prozac, 0 WellbutrinSept '14: 8.1mg Prozac -> crashed hardOct '14: 10mg ProzacNov '14: 20mg -> 30mgDec '14: 30mg, Feb 10: 27mg. Mar 7: 25mg Mar 21, 2015: 20mg. May 21, 2016: 20mg and holding strong.

 

My experience: http://rxisk.org/antidepressant-withdrawal-a-prozac-story/

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Jemima

Thanks for the post, Addax.  I think this would be helpful for lots of people.  For myself, I've always had super-acute hearing and music of any kind would have driven me up the wall in withdrawal.  Even now, I keep my house mostly quiet except for the occasional NPR broadcast or TV show.  But to each his own.  Most people seem to find music soothing.


Psychotropic drug history: Pristiq 50 mg. (mid-September 2010 through February 2011), Remeron (mid-September 2010 through January 2011), Lexapro 10 mg. (mid-February 2011 through mid-December 2011), Lorazepam (Ativan) 1 mg. as needed mid-September 2010 through early March 2012

"Never attribute to malice that which is adequately explained by stupidity." -Hanlon's Razor


Introduction: http://survivingantidepressants.org/index.php?/topic/1588-introducing-jemima/

 

Success Story: http://survivingantidepressants.org/index.php?/topic/6263-success-jemima-survives-lexapro-and-dr-dickhead-too/

Please note that I am not a medical professional and my advice is based on personal experience, reading, and anecdotal information posted by other sufferers.

 

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Addax

I can see how music might be difficult for some during withdrawal, particularly when hypersensitivity to sound is an issue. The background sound of talk radio, like NPR (love NPR!) or TV can be can be comforting as well.

 

Myself, like most people I think, tend to gravitate toward music that mirrors or matches how I'm feeling. Feeling blue/sad my music choice may reflect that, and music that seems contrary to how I'm feeling feels uncomfortable in a way. As if it creates a cognitive dissonance. While the dissonance can be annoying, I was thinking that given music's ability to elicit emotion on some level, perhaps listening to upbeat (aka "happy" songs) when feeling sad might be beneficial. It doesn't seem entirely different from the idea of listening to massage/meditation music when I'm feeling anxious. Getting past the initial discomfort of the inconsistency between the present feeling and the music might be a bit of a challenge, as would pushing past the thought of, "I really don't want to listen to that right now."

 

I think of it as that sound of a needle being taken abruptly off of a record (kinda dating myself with that one, eh?):

 

Feeling depressed, having depressed thoughts... (((Screechy sound!)))... New song/different feeling.


1988-2012: Prozac @ 60mg to treat an eating disorder. Several unsuccessful attempts to discontinue.Fall 2012: Failed attempt to discontinue then -> 40mg Prozac and added 150mg Wellbutrin.Late summer 2013:Began slower Prozac taper.Spring 2014:Got to 10mg Prozac, 75mg of Wellbutrin -April 2014: 9mg Prozac & 37.5mg Wellbutrin 2x/day -> 9mg Prozac & 25 mg Wellbutrin 2x/day->9mg Prozac 1x/day & ~8mg Wellbutrin 2x/day -> 8.1mg Prozac, 0 WellbutrinSept '14: 8.1mg Prozac -> crashed hardOct '14: 10mg ProzacNov '14: 20mg -> 30mgDec '14: 30mg, Feb 10: 27mg. Mar 7: 25mg Mar 21, 2015: 20mg. May 21, 2016: 20mg and holding strong.

 

My experience: http://rxisk.org/antidepressant-withdrawal-a-prozac-story/

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Altostrata

See an account of soft music calming hypervigilance to improve sleep here

 

 


This is not medical advice. Discuss any decisions about your medical care with a knowledgeable medical practitioner.

"It has become appallingly obvious that our technology has surpassed our humanity." -- Albert Einstein

All postings © copyrighted.

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kirby
On 5/29/2014 at 6:23 AM, Addax said:

I can see how music might be difficult for some during withdrawal, particularly when hypersensitivity to sound is an issue. The background sound of talk radio, like NPR (love NPR!) or TV can be can be comforting as well.

 

Myself, like most people I think, tend to gravitate toward music that mirrors or matches how I'm feeling. Feeling blue/sad my music choice may reflect that, and music that seems contrary to how I'm feeling feels uncomfortable in a way. As if it creates a cognitive dissonance. While the dissonance can be annoying, I was thinking that given music's ability to elicit emotion on some level, perhaps listening to upbeat (aka "happy" songs) when feeling sad might be beneficial. It doesn't seem entirely different from the idea of listening to massage/meditation music when I'm feeling anxious. Getting past the initial discomfort of the inconsistency between the present feeling and the music might be a bit of a challenge, as would pushing past the thought of, "I really don't want to listen to that right now."

 

I think of it as that sound of a needle being taken abruptly off of a record (kinda dating myself with that one, eh?):

 

Feeling depressed, having depressed thoughts... (((Screechy sound!)))... New song/different feeling.

Hey that is a good way of putting it. Maybe I listen to the music that reflects what I feel inside. Now I can listen to music with a new perspective and maybe learn something about myself that way!


My medications were short-timed and low-dosed, but still affected my life a lot; all this is in 2017.

June 21 - June 28 (inpatient) - 300 mg lithium

June 6 -  July 14 (inpatient then outpatient) - 10 mg zyprexa

July 14 - July 17 (outpatient try taper) - 7.5 mg zyprexa

July 18 - July 21 (outpatient doctor changed) - 10 mg zyprexa

July 21 - July 24 (outpatient doctor said got worse) -  15 mg zyprexa

July 25 - now (quit ct with family supervision) - nothing

 

I quit ct and was successful, but there were tons of symptoms and without my family support probably impossible. My situation was fortunate, and maybe if I tapered there would be less symptoms. But I feel what worked was a will to keep going, patience, and attitude to want to get better in any situation ct or tapering.

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Altostrata

Bumping to point out the benefits of very soft music for sleep. 

 

An endless loop of meditation or trance music at a volume just high enough for you to hear while you're going to sleep can help you relax.

 

Following the music to quiet your mind is a very effective way to stop anxious thoughts that might keep you awake or, if you tend to wake in the middle of the night, keep you from relaxing back into sleep.

 

If your nervous system is in a hypersensitive state and jerking you awake when you're sleeping too deeply, hearing the music can keep it from over-reacting. Even if you're sleeping and not aware of the music, your ears are still hearing it. This reassures a hypervigilant nervous system from waking you up because it's afraid you're losing consciousness.

 

White noise or a fan can do the same, but that type of sound does not offer the meditation guidance if you should wake up.


This is not medical advice. Discuss any decisions about your medical care with a knowledgeable medical practitioner.

"It has become appallingly obvious that our technology has surpassed our humanity." -- Albert Einstein

All postings © copyrighted.

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JackieDecides

I hope this works for you, music starts at 26 seconds in.

 

https://youtu.be/ZcZcDHRGyOs?t=26

 

it is a scene from the Andy Griffith show "man in a hurry" where they sing Church in the Wild Wood. 

works for me. 


Currently taking Ramapril (blood pressure) 5 mg twice a day

Omeprazole 10 mg AM and 20 mg PM  (the taper has gone nowhere after the first cut)

Famotidine   once a day (and I still needs tums sometimes)

magnesium 200 mg at night

as of yesterday 2 fish oil capsules "EPA-DHA 1000"

 

off Lexapro as of 5/2018  - last dose had been 5 mg every other day for a couple years

 

highest dose had been 20 mg at which point I was diagnosed with Bipolar II, which went away when I cut the lexapro down to 15 mg. 

 

I spent years on Paxil before Lexapro (can't remember dose), briefly on Effexor and Abilify and others I have forgotten. in fact, when I was diagnoses with BPII I was put on all kinds of things which made me feel so bad I stopped them cold turkey within maybe 3 or 4 weeks, thank goodness. since then I've known these pills were terrible and I weaned down the Lexapro with zero help or support over I'm not sure how many years. 

 

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Orangeblossom77

I have recently discovered binaural beats and think find it helpful. It makes me quite emotional.

They played it at my yoga class at the end. It's very calming. 

 

https://www.ncbi.nlm.nih.gov/pubmed/17309374


Fluoxetine 20mg a day, (mornings) Amitryptilline 10-50mg (evenings) for last two years (usually lowest dose of the latter) Previously on and off Fluoxetine since 1999. Off completely for pregnancies in 200s with no problems but recently more difficult to withdraw.End 2018 Tapered to 10mg Fluoxetine (am) and 10mg Amitryptilline (evening)Co-codomol 30/500 prescribed (one to two tabs 6 hrly as required for pain)

 

Start Jan 2019 5mg Fluoxetine mornings. Stopped amitryptilline.

6th Feb 2019 Stopped Fluoxetine, 2 X 425mg St Johns Wort daily. 

9th Feb 2019 Reinstated 5mg Prozac, stopped SJW due to headaches and upset tummy.

10th Feb 2019 Started using liquid diluted Prozac and syringe, dividing doses (2 X 2.5ml) = 5mg daily

12th Feb 2019 Stopped prozac after even small doses seem to be causing a bad reaction.

17th Feb 2019 Started taking single dose 425mg SJW mornings 

 

Also taking supplements: Multivitamin, Longvida Curcumin 500mg a day, Magnesium Citrate 500mg/day, Magnesium L-threonate 50mg/day, Omega 3 (with Vit E) 1000mg/day, Vitamin D3 20000IU

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hayduke

Substrata (or anything really) from Biosphere is a household fave for chillage here.  Can be a little on the darker side at times but I don't mind that.

 

Aphex Twin's Selected Ambient Works I is always great for relaxing, especially with company.

 

I'm a big fan of Soma FM's Drone Zone stream both at bedtime on a sleep timer and as a very gentle alarm clock.

 

Eno's original Music for Airports is still remarkably calming, too.


*** I am not a health professional - your actions are your own ***

 

My taper visualised as a graph   |   My intro thread

 

10mg olanzapine 2003-06.  3mg risperidone 2006-2014 gave slight weight loss but mediocre sleep.  Abrupt x-taper to try aripiprazole Dec 2014 increasingly restless (Freddy the blind man could've seen that coming, shame about the pdoc) then back onto 10mg olanzapine after 3 weeks.

Round 1:  2015 10 -> 7 1/2 -> 6 2/3 -> 5mg olanzapine.   Hadn't researched, just decided to try it myself with pill cutter.  Easy enough.  Next cut to 3 1/3mg for 2 weeks had me struggling to function.  Reverted to 5mg, thought that was as far as I could go.

Round 2:  Given Breggin to read, found SA.  Taper from 5 to 2.5mg over five months.  Titrate liquid suspension using Rhi's method.  Cuts and holds all done by feel.  All samples at start of month in mg:

2018:  Feb 5.0 | Mar 4.5 | Apr 4.25 | May 3.7 | Jun 3.3 | Jul 3.1 | Aug 2.9 | Sep 2.5 and six month hold

Round 3:  2.5mg and below.  EMDR work unearthed and resolved root trauma at around 2.1mg

2019:  Jan 2.5 | Feb 2.3 | Mar 2.215 / EMDR / Apr 1.976 | May 1.875 | Jun 1.825 | Jul 1.625 | Aug 1.525 | Sep 1.46 | Oct 1.3 | Nov 1.225 | Dec 1.25

2020:  Jan 1.214 | Feb 1.1 | Mar 1.0 🙂 | Apr 0.88 | May 0.82 | June 0.74 | July 0.69 | Aug 0.61 | Sep 0.59 | Oct 0.525

‘If you think you’re enlightened, spend a week with your family.’  -- Ram Dass

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hayduke

A quick bump - I felt like sharing that I've found listening to pretty much all the Cocteau Twins albums back to back is really helping with some of the bumps lately.  Ethereal and sweet.


*** I am not a health professional - your actions are your own ***

 

My taper visualised as a graph   |   My intro thread

 

10mg olanzapine 2003-06.  3mg risperidone 2006-2014 gave slight weight loss but mediocre sleep.  Abrupt x-taper to try aripiprazole Dec 2014 increasingly restless (Freddy the blind man could've seen that coming, shame about the pdoc) then back onto 10mg olanzapine after 3 weeks.

Round 1:  2015 10 -> 7 1/2 -> 6 2/3 -> 5mg olanzapine.   Hadn't researched, just decided to try it myself with pill cutter.  Easy enough.  Next cut to 3 1/3mg for 2 weeks had me struggling to function.  Reverted to 5mg, thought that was as far as I could go.

Round 2:  Given Breggin to read, found SA.  Taper from 5 to 2.5mg over five months.  Titrate liquid suspension using Rhi's method.  Cuts and holds all done by feel.  All samples at start of month in mg:

2018:  Feb 5.0 | Mar 4.5 | Apr 4.25 | May 3.7 | Jun 3.3 | Jul 3.1 | Aug 2.9 | Sep 2.5 and six month hold

Round 3:  2.5mg and below.  EMDR work unearthed and resolved root trauma at around 2.1mg

2019:  Jan 2.5 | Feb 2.3 | Mar 2.215 / EMDR / Apr 1.976 | May 1.875 | Jun 1.825 | Jul 1.625 | Aug 1.525 | Sep 1.46 | Oct 1.3 | Nov 1.225 | Dec 1.25

2020:  Jan 1.214 | Feb 1.1 | Mar 1.0 🙂 | Apr 0.88 | May 0.82 | June 0.74 | July 0.69 | Aug 0.61 | Sep 0.59 | Oct 0.525

‘If you think you’re enlightened, spend a week with your family.’  -- Ram Dass

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getofflex

Spotify has sleep music playlists that are 10 hours long.  The music is very relaxing and soothing.  I signed up for Spotify premium, so no ad interruptions to wake me up.  I'm going to try and hook up to my playlist all night and see if that doesn't help the insomnia.  


Lexapro   April02 - Aug17: 10 mg,  ***  Aug17 - Sept17: 5 mg ***  Sept17 - Nov17:  2.5 mg,  ***  Nov17: 0 mg, ***   Dec17 - Aug18: 5 mg  ***    Aug/1/18 - Aug/30/18: 2.5 mg     *** Sep/1/18 - Sep/27/18:  1.25 mg. ***   Sep/28/18 - Oct/31/18:  2.5 mg,  ***  Nov/1/18 - Nov/15/18: 1.25 mg  ***   Nov/16/18 - Nov/30/18: 2.5 mg  ***   Dec/1/18 - Dec/27/18: 2.0 mg (switched to liquid)  ***    Dec/27/18 - Jan/31/19: 1.5 mg ***    Feb/1/19 - Feb/20/19: 1.0 mg  ***  Feb/21/19 - Mar/7/19: 0.5 mg  ***  Mar/8/19 - May/03/19: 0.8 mg ***   May/04/19 - May/13/19 0.7 mg ***  May/14/19 - May/24/19 0.6 mg *** May/25/19 - June/05/19. 0.5 mg *** June/06/19 - July/19/19 0.4 mg. ***  July/20/19 - Sep 14 2019 0.3 mg.  ***  Sep 15 2019 - Oct 21 2019 0.27 mg. *** Oct 22 2019 - Jan 18 2020 - 0.23 mg. *** Jan 19 2020 - April 1 2020 0.2 mg  ***  April 2 2020 - July 15 2020 0.18 mg *** July 16 2020 - August 22 0.17 mg, August 23 -- Oct 6 0.16 mg, Oct 7 - present 0.15 mg

Trazodone.  used 50 mg once every 4-7 days for sleep, have discontinued altogether as of 12/23/19

Xanax. used 0.5 mg once every 4-7 days for sleep, have discontinued altogether as of 12/23/19 

When I cannot go to sleep, I take Benadryl 50 mg, Ibuprofen 800 mg, or Tylenol 1000 mg

other meds: Levothyroxine 75 mag. in AM 1/2 hour before breakfast with 24 ounces water

supplements AM: omega 3 fish oil, flax seed oil, natural multivitamin, vitamin C, vitamin E

supplements PM: Natural Calm magnesium 350 mg, GABA 750 mg, 5-HTP 50 mg. Estroven Sleep Cool and Calm (contains black cohosh 40 mg, soy isoflavones 56 mg) melatonin 3 mg

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getofflex

Well I tried listening to relaxing sleep music.  It sort of worked the first night, but was a disaster last night.  I had my power strip on the dresser next to me, to which was attached to two chargers to charge my phone and iPad.  I was listening to the music via Spotify through corded earbuds attached to the iPad.  (I don't know that cordless earbuds would hold a charge throughout the night, plus they are sort of bulky and would be uncomfortable as I sleep on my side and they would press into my ear)  In the middle of the night, the power strip fell off the dresser, and took with it the chargers and devices.  I was wide awake by now, had to turn on the light and straighten the whole mess out.   It took hours to go back to sleep.  My husband is in bed with me too, which is why I listen through the ear buds.  I may try sleeping in my guest bedroom, and just play the music out loud without ear buds.  

 

Perhaps I just need to accept that my sleep is going to be really messed up for a while, until my CNS sorts itself out.  Sometimes trying to find solutions to our symptoms just creates more stress and aggravation.  


Lexapro   April02 - Aug17: 10 mg,  ***  Aug17 - Sept17: 5 mg ***  Sept17 - Nov17:  2.5 mg,  ***  Nov17: 0 mg, ***   Dec17 - Aug18: 5 mg  ***    Aug/1/18 - Aug/30/18: 2.5 mg     *** Sep/1/18 - Sep/27/18:  1.25 mg. ***   Sep/28/18 - Oct/31/18:  2.5 mg,  ***  Nov/1/18 - Nov/15/18: 1.25 mg  ***   Nov/16/18 - Nov/30/18: 2.5 mg  ***   Dec/1/18 - Dec/27/18: 2.0 mg (switched to liquid)  ***    Dec/27/18 - Jan/31/19: 1.5 mg ***    Feb/1/19 - Feb/20/19: 1.0 mg  ***  Feb/21/19 - Mar/7/19: 0.5 mg  ***  Mar/8/19 - May/03/19: 0.8 mg ***   May/04/19 - May/13/19 0.7 mg ***  May/14/19 - May/24/19 0.6 mg *** May/25/19 - June/05/19. 0.5 mg *** June/06/19 - July/19/19 0.4 mg. ***  July/20/19 - Sep 14 2019 0.3 mg.  ***  Sep 15 2019 - Oct 21 2019 0.27 mg. *** Oct 22 2019 - Jan 18 2020 - 0.23 mg. *** Jan 19 2020 - April 1 2020 0.2 mg  ***  April 2 2020 - July 15 2020 0.18 mg *** July 16 2020 - August 22 0.17 mg, August 23 -- Oct 6 0.16 mg, Oct 7 - present 0.15 mg

Trazodone.  used 50 mg once every 4-7 days for sleep, have discontinued altogether as of 12/23/19

Xanax. used 0.5 mg once every 4-7 days for sleep, have discontinued altogether as of 12/23/19 

When I cannot go to sleep, I take Benadryl 50 mg, Ibuprofen 800 mg, or Tylenol 1000 mg

other meds: Levothyroxine 75 mag. in AM 1/2 hour before breakfast with 24 ounces water

supplements AM: omega 3 fish oil, flax seed oil, natural multivitamin, vitamin C, vitamin E

supplements PM: Natural Calm magnesium 350 mg, GABA 750 mg, 5-HTP 50 mg. Estroven Sleep Cool and Calm (contains black cohosh 40 mg, soy isoflavones 56 mg) melatonin 3 mg

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