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CepheidVariable
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Default May 10, 2019 at 08:42 PM
  #1
Just to preface this, my therapist is mostly a CBT guy but will use additional approaches to find what works. This is very important to me because I had years of unhelpful to even harmful therapy from those who were not so flexible (despite claiming they were of course ... I mean seriously, who puts "inflexible" on their resume ).

I've mentioned before that when I hit bottom with the resulting depression and almost didn't make it, I found simple actions the only thing that helped at all. Working on my feelings and thoughts did not.

Things like going for a walk, eating properly, sleeping regularly, exercising, running small errands, and trying to go out into the world in safe settings.

This seemed like a good approach in general because it offered some tiny bit of respite from all my issues. And because I was getting no traction on the thoughts and feelings. But I could control my physical actions. So I would often recommend it to people, but not presume it would work for everyone.

I still would not presume. However I was a little surprised by something my therapist brought up the other session. Cognitive-Behavior Theory obviously is about tackling both cognition and behavior. But what surprised me, because it is not generally discussed, is that it isn't always that way. For mild to moderate depression the standard combination is recommended. For severe depression, only behavioral methods are recommended at first.

We set the cognitive aspect aside in the early days when it seemed to be making me worse. He apologized again the other session for not sooner realizing I was in that place.

I've always liked Marsha Linehan's DBT approach of trying a variety of things and seeing which ones work for the individual -- in lieu of adhering too much to grand theories. So I thought I'd post this little tidbit, since it doesn't seem to get a lot of air.
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Default May 11, 2019 at 03:33 AM
  #2
For me, CBT was helpful at first.

It later became harmful as I over relied on it. It began to drain me physically, mentally and emotionally. It did not offer a cure and ultimately did harm. I would go as far as to say it was a mini addiction that caused me to over-think everything.

I have never tried DBT. Here in the UK I am not sure it is available on the NHS.

I have taught myself to manage my life learning from books and the internet. I try to follow healthy lifestyle advice.

I always believed that I would get well and I only needed to find the right therapy. I am now learning to accept that CPTSD is part of who I am. I have lost hope of a cure and believe that understanding myself, practicing self love and acceptance allow me to get the best life possible.
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Default May 11, 2019 at 10:33 AM
  #3
Thanks for sharing Ceph

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Default May 11, 2019 at 03:26 PM
  #4
I understand Thirty shades. Thanks for sharing. People need to know there are risks and to manage their treatment. I'm so sorry you suffered harm. It's one of the reasons I insist upon flexibility and not using one method to the exclusion of all others or taking anything to an extreme. I do a variety of things taken from various places.

Mainly, I wanted to note that even the theoretical devotees recognize that in the depths of severe depression, simply behavioral stuff is much more likely to help at that point. I'm not talking specifically about CBT here.

Frankly, I'm using my current therapist more as a counselor and support check-in while I try to make scary and excruciatingly difficult advances in my life. That seems to work better than anything else I've done.

I have avoidant personality disorder which isn't going to go away either. But I hope to gain useful employment and maybe be in a relationship. I think the first one is possible. I would dearly love the second more than anything, but I just don't know.

If you're interesting in reading up on DBT, I'd recommend going right to the source and reading Marsha Linehan's own books on the subject. I thought she did a better job than many of the follow-up books written by others. There's a whole lot of coping skills and small life enhancing stuff that's been used and promoted elsewhere. You can use much of the practical stuff piecemeal.

I hope you are finding some peace and acceptance today.

And you as well, Fuzzy. Thanks for the reply.
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Default May 11, 2019 at 05:06 PM
  #5
Thank you Ceph, I will look at Marsha Linehan's books when I have a moment.

I wish you well with your goals of useful employment and a relationship.
Peace, light and harmony to you today
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Default May 11, 2019 at 10:28 PM
  #6
CV this is a very valuable point that you raise. There's a book you are no doubt aware of called "Feeling Good" by David Burns. Long ago I read a portion of it where he described his work with a patient of his who reported that she felt better if she did something, and it didn't seem to matter what. Anything, no matter how humble a task. I can confirm this experience myself when years ago I was so depressed I was thinking of exactly how I would kill myself, and while I was planning it I realized the dishes needed to be done. So like an automaton I moved over to the sink and began the task. As I worked on the dishes I began to feel better and better. Eventually I felt pretty good!

Reminds me of a quote from Thicht Nhat Hanh: "Joy and happiness are born of concentration."
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