Posted by JANNBEAU on December 3, 2001, at 18:15:23
In reply to Re: effexor scares me » JANNBEAU, posted by sid on December 3, 2001, at 16:44:37
> Thanks JANNBEAU,
>Sid,
Thanks for your kind response. I know what you mean by "shiver" -- How frightening!
Remember, you have a disease for which you take a medication! Remember, also, however, that the medicine is not a miracle drug. You have to work on your depression and help the medicine. The medication will make this easier, which seems a paradox, but is really true. You will still have "down" periods--that's NORMAL! and you will gradually learn what IS normal and what is pathological. However, you should be better able to pull out of the "downs" relatively more easily!
I'd like to add a couple of other thoughts and ideas for helping yourself to benefit maximally from your medication, too.
Chronic depression just seems to slowly suck the life and soul from its sufferers, who gradually slide into the pit and may not even recognize what's happening until they begin to recover-as we are both beginning to experience with Effexor--and wonder how they survived the inertia and chaos.
I think that much of what we do in any situation is just HABIT and habits CAN be changed, although with difficulty. It's just habit to withdraw, to go to sleep, to attempt escape in whatever way. With the help of the medication, you will be able to change behaviors that actually deepen your depression, isolation, avoidance, etc.
Some ways to help yourself in addition to swallowing your pills:
1) Use the technique of "thought-stopping"--just like Scarlett O'Hara did in "Gone with the Wind" --Tell yourself "I'll think about that tomorrow; Just say "STOP" to yourself when sel-defeating thoughts arise, or when anything you don't want to think about comes up, until you feel more ready to deal with it. This is a GOOD defense mechanism, and is NOT denial or avoidance behavior. Rather, it is one aspect of cognitive therapy--you've probably heard all of this from your therapist, I guess. Again the medicine HELPS you to do this.
2) Take a limited time each day (don't ruminate), or week or whatever, and DO use this time time to think about whatever is bothering you. At this time, try to pose some solutions for the problem. That's the differenc between "worrying" and problem solving! Write down your "solutions" in the form of goals and objectives. Don't make these complex!
3) Even though it may seem as if you don't have the energy to put one foot in front of the other, take heed of ANY impulse you have to do something you used to like to do, but dropped at some point--any little thing that returns your behavior to a more "normal" state. The "new" activities will gradually take the place of the old behaviors and you will find yourself doing more and more. Then you will find your attitude changing to reflect you new behaviors--you'll get your zest for life back! It's circular, just like the vicious circle of depression and anxiety. The medication will help immensely with this process!
4) REWARD YOURSELF FOR EACH STEP YOU TAKE (you don't have to spend much, or any money on this reward, as you've probably learned from your psychotherapy--we're just talking behavior modification here).5) Accomplish SOMETHING useful each day, be it ever so little--just one task each day. Make lists and check off each item, but DO NOT worry yourself if you don't finish--that's self-defeating. What you want to do is get the positive feedback from the check (star)!
6) Again, reward yourself for EACH small step forward! but don't berate yourself for backwards steps-everyone goes backwards at some points, even those who don't suffer from our ailment!
7) Try to do something nice for yourself or your loved ones each day. Start with once a week (or whatever you can manage) and MAKE yourself do it--whatever it is that you choose to do or that your family chooses. You will be amazed at how little it takes to reassure them and make them happy and you will also be amazed at how little it takes to make YOU happy.
8) (or FIRST, perhaps) Spend some time with God each day. Ask his help and blessings, not only for yourself, but for others. Enumerate your own blessings!
9) Though it may seem trite--Take time to smell the roses!
Sorry this was so long--I've learned a lot, some of which I actually use, during my protracted battle with chronic depression. I felt like sharing these thoughts with you.
God Bless and Good Luck.
Jannbeau
poster:JANNBEAU
thread:13781
URL: http://www.dr-bob.org/babble/20011202/msgs/85897.html