Effective Psychotherapy

Psychotherapy does not have to always be  a serious endeavor. Sometimes  laughter can be more effective than tears. Loretta Laroche is a clinical psychologist, and a stand up comedian; an unusual combination. Her CD’s and DVD’s teach the basics of cognitive behavioral therapy and existential therapy through a humorous examination of her own life. Very uplifting, lots of common sense, gives a great perspective on life. An effective audio antidepressant.

How to Be A Wild, Wise, and Witty Woman 4-CD: Making the Most Out of Life Before You Run Out of It

Life Is Short, Wear Your Party Pants

Or – What Would You Say to the Person on the Roof?/ Avshalom C. Elitzur, PhD

Hello, Ron. I am here to talk to you. I hope I will be able to speak in favor of the side within you that still wants to live.

In any court of justice, even in a totalitarian state, every person is entitled to a defense, whereas you have appointed yourself as prosecutor, judge and executioner, all in one. I, therefore, demand the right to speak in your defense.

First of all, let me say that I understand that you are now at the very limit of the human capacity for endurance. The pain you are feeling is huge. I truly believe that your suffering is extreme and that the situation feels absolutely unbearable. It is a suffering that cannot be overcome, laid aside or forgotten. This unbearable suffering, this inhuman pain, must be stopped. Perhaps you also feel tired and weakened from the fight against forces that are too strong for you, against the ill-luck and the cruelty of your life.

I acknowledge your deep pain. I accept your feeling of no solution. I accept that you feel at the end of the road. Every human being may arrive to a point when one says: That’s it! I can suffer no more! I accept that you have reached this point.

Even so, I will try to speak for another way of viewing things. I believe that this different voice also deserves a say.

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Social anxiety can reduce you quality of life, not let you achieve your full potential, and ultimately lead to depression. What results is a vicious cycle – the more anxious you are, the more barriers you will encounter in your life, the more depressed you become, which ultimately contribute to your anxiety. I recommend this self-help book. It is part of a serie published by Oxford University Press. All the books adhere to cognitive-behavioral approach. They come in pairs – one for the client, one for the therapists. All those I have seen so far, were excellent.If you read this book, and work along its guideline, you may not even need to see me. And if you do, it will shorten the treatment and make my work easier.

There are two kinds of light therapy for depression: Light box, and Dawn simulator.
Most people know about the light box; those you can find anywhere on the web. I would like to recommend the less well known device, called Dawn Simulator (or sunrise simulator). Dawn simulator slowly lights a bedside lamp to simulate dawn. This simulates sunrise and tells your brain that it is time to get up and start the day. Absolutely no side effects, and it is amazingly effective. It has been shown  in studies to improve seasonal depression. It certainly can help you start your morning in a different tone. You can find very expensive ones on the internet, that contain also a lamp, a radio, and an alarm clock built in. Assuming you already have all of these, you may want to buy the most inexpensive on the internet. It is just as effective as any other.

Dawn simulator

There is nothing more relaxing that can mitigate depression, connect us to the world and ourselves, and give us better perspective. In the dead of winter, go to Matthaei Botanical Gardens

It has been shown that adopting and taking care of a furry friend can improve depression and anxiety, especially social phobia. You may want to look for them at the Humane Society Yes, I know. They kill those creatures that do not find a home. This is even a better reason to adopt from them. For cat lovers – humor can always lift the spirits and laughter has proven health benefits. Take a look at Funny Cats
This picture is taken from that site.

DBT (Dialectical Behavior Therapy) was initially developed by Dr. Marsha Linehan for people who suffered from personality disorders, particularly borderline personality disorder.  DBT is not about insight, or delving into your past. It is a collection of very practical skills to help you better manage your emotions, your interpersonal relationships, and hence your life. The basis of all these skills is the practice of mindfulness, taken from Buddhism. Mindfulness means the state of mind that allow you to be completely immersed in the present situation, rather than in the past or in fantasy. None of these skills are innovative; but sometimes, while contending with life’s difficulties we need to be reminded of skills that may seem obvious or almost trivial.

Many types of therapy claim that our mental health is best served by getting in touch and experiencing our emotions to the fullest. While this approach is often effective and serves many people well, DBT takes an alternative approach. DBT tries to teach us to regulate our emotions in order to better cope with everyday life. I find this approach very helpful for people that struggle with clinical depression, anxiety, panic attacks, or even people who struggle with anger management issues,  and struggle to go through the day. Only after the depression and anxiety get somewhat under control, a person would have enough energy and inner resources to delve in  and benefit from insight oriented therapy.

In my opinion, these skills are useful for everyone of us. The following link will provide you with handouts. The best way to learn these skills would be in a therapeutic group or in individual therapy.

Dialectical Behavior Therapy .