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Dr. Bob is Robert Hsiung, MD,
bob@dr-bob.orgShown: posts 1 to 7 of 7. This is the beginning of the thread.
Posted by TaiChi2 on July 2, 2006, at 2:57:55
Many of you, like myself, may have a complex history of antidepressant medication: lots of failures, then some limited successes followed by poop out. With each round, options become more and more complicated, side effects increase, and the probability of 100% healing decreases (at least in my experience).
I am now trying the rubber band technique, mentioned in Burns' book, Feeling Good. This is a simple practice where you snap a rubber band, worn around the wrist, whenever you have a distorted or negative thought. It turns out that a practice like this is almost as effective as disputing the thoughts! It's a cognitive therapy technique with minimal effort. I observed an almost instantaneous improvement in my mood. Standard cognitive therapy methods never worked well for me.
So far it is allowing me to stay on my current medication regimen, which is pretty important, since my next set of antidepressant options are limited and scarier.
Posted by helpme on July 2, 2006, at 2:57:55
In reply to A boost when your medications aren't working 100%, posted by TaiChi2 on June 30, 2006, at 6:42:29
Good for you. "Positive thinking" isn't the whole story, especially when illness is severe.
Posted by helpme on July 2, 2006, at 2:57:55
In reply to Re: A boost when your medications aren't working 100%, posted by helpme on June 30, 2006, at 13:03:20
I might add, vigourous cardio, like an hour daily, has been proven to be as effective as antidepressents because it affects brain and body chemistry plus gives sense of competence and accomplishment. Also, you build strength and endurance, and you enhance your energy levels. Your posture improves. You sleep better. If overweight- yeah, you lose weight. You even end up looking better- always a mood boost! On the downside, it is a little harder than snapping a rubberband.
Posted by Iansf on July 2, 2006, at 2:57:55
In reply to Re: A boost when your medications aren't working 100%, posted by helpme on June 30, 2006, at 13:07:49
Cardio never worked for me - at all. For 10 years I went to the gym religiously, at least five times a week. I did heavy cardio at every workout. Yet I had problems with depression throughout, every bit as bad as when I wasn't going to the gym. It apparently works for some people but definitely not all.
As for the rubber band technique, I think I'm going to try that. Cognitive therapy did not work for me, but I sometimes thought that was because my mind was so quick and so nimble at coming up with negative counter arguments to all my positive counter arguments I just ended up in an endless round of point-counterpoint. The idea of just snapping without having to come up with counter thoughts might well be more effective in my case.
> I might add, vigourous cardio, like an hour daily, has been proven to be as effective as antidepressents because it affects brain and body chemistry plus gives sense of competence and accomplishment. Also, you build strength and endurance, and you enhance your energy levels. Your posture improves. You sleep better. If overweight- yeah, you lose weight. You even end up looking better- always a mood boost! On the downside, it is a little harder than snapping a rubberband.
Posted by fca on July 2, 2006, at 2:57:55
In reply to Re: A boost when your medications aren't working 100%, posted by Iansf on June 30, 2006, at 16:54:46
Just be cautious you do not use the rubber band for obsessional thoughts--it is counterproductive and can actually increase the intensity and frequency of obsessionsal thoughts--the goal with these thoughts are to accept them not resist them--if you do not want to think of a white elephant you do not want to punish yourself when you do because it will only teach you that this is a dangerous thought which must be avoided--and guess what--it becomes more frequent. Otherwise--snap ahead fca
Posted by Phillipa on July 2, 2006, at 2:57:56
In reply to Re: A boost when your medications aren't working 1, posted by fca on June 30, 2006, at 17:22:54
Tried the rubber band and it didn't work . But l4 miles on my bike up hills helps somewhat. But it makes me tired. I'm an old woman though. Love Phillipa
Posted by TaiChi2 on July 2, 2006, at 2:58:16
In reply to Re: A boost when your medications aren't working 1, posted by fca on June 30, 2006, at 17:22:54
There is one subtle aspect of the rubber band technique. It's not about punishing yourself for having a negative or irrational thought. It is simply noting that such a thought has occurred. This is actually similar to a Buddhist meditation practice (called "noting"). Noting is nonjudgmental.
When I snap the rubber band, I don't do it to cause any pain. It's like I'm using a counter-- there's another distorted thought, etc.
I like the technique because it gets me out of the interminable loop of argument, counter-argument that characterized my experience of conventional cognitive therapy.
Simply noting when each distorted thought occurs somehow seems to diminish them. I'm not even sure I know why.
This is the end of the thread.
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