Dr. Robert Heller

Cognitive and behavioral therapy (CBT) and hypnosis are natural and safe treatments for quitting smoking. While not always effective for everyone, because of their safety and efficacy, they should be considered the first options when seeking help to quit smoking.

Because I am a psychologist and treat people with this problem, you may view me as self-serving. However, I just viewed the latest television advertisement for the smoking cessation drug, Chantix and it scared the death out of me. Of the 60 seconds of the commercial, the announcer spent 40 or two thirds of the time warning about the side effects of the medication- which could include DEATH!  Given the significant and serious side effects this “prescription” drug has, drug therapy should be considered the treatment of last resort ( and it might be for some people!)

In my experience, some people will need and benefit by counseling because “smoking” is just the tip of the iceberg and until they recognize and effectively deal with the multiple sources of the stress in their lives, they will continue to rely on smoking as a coping method.

For others, hypnosis can be a useful and effective strategy that I customize with each client. The treatment program is usually between 3-5 sessions.

 For those who want to try self-help first or to learn more about treatment options and methods, they can check out my pocket-sized guidebook, “Freedom from Tobacco”, available at the products section of www.cognitivetherapy.com

As a  psychologist who has worked with many individuals who want to lose weight, I can tell you that most of them could write their own books about diets. The problem is seldom, lack of knowledge about what to eat and what not to eat. The issue for most people is that a significant amount of their eating is “emotional”.  A good acronym I recently came across, is FLAB. Whenever you put food in your mouth ask yourself are you hungry or is it FLAB- frustration, loneliness, anger or boredom.

Once you determine if it is emotional eating and the particular emotion you are trying to satisfy by eating, work on develop healthier ways to deal with your feelings. Sometimes it may be changing your thoughts and attitudes, other times, you may need to change your behavior and still others, possibly changing the situation or circumstances. 

Attitude change is best learned through approaches like cognitive therapy and rational emotive behavior therapy. Changing your behaviors might include practicing slow, deep breathing to relieve stress. Changing the circumstance might include engaging in an activity like jogging.

For more tips and strategies, check-out my self-help guide, “Weight Management” has lots of things you can do to effectively, safely and naturally manage your weight AND your life. It is available at www.cognitivetherapy.cc.

The lead article of the Journal, Depression and Anxiety summarized the major research studies of the treatment of depression by medication and cognitive and related therapy approaches. Here are some of the conclusions:

1.Half of the patients with major depression disorder derive little benefit from taking anti-depressant medication.

2.There is no evidence that medications reduce risk for subsequent symptom even though standard practice has evolved to keep most patients on medication indefinitely.

3.Cognitive and behavioral interventions may be more enduring and therefore more cost-efficient than medication treatment over time.

4.Given that the efficacy of medication has been overstated in the published literature, that at least half of all people with major depression derive little benefit from medication and that drugs provide no lasting benefits when discontinued, a case can be made that that cognitive or behavioral interventions are at least as viable as medications as the preferred first-line treatments of choice for depression.

5.In the hands of an expert, cognitive therapist may be preferred to medication because of its enduring effect and freedom from side effects.

As a psychologist in Boca Raton, Florida I often treat patients suffering from depression. In my experience, most individuals hate the side effects of medications and much prefer learning skills they can use to feel better and get better.

More bad news for drug companies as lawyers have apparently found that many common forms of anti-depressant medications taken by pregnant women can cause heart related problems in their unborn babies. As  result, they are planning class action lawsuits against the drug makers. This comes on the heels of other studies that warn of increased suicidal ideation in some people who take them and an almost total ban on use of these drugs in adolescents. 

Here is another point to ponder: If someone is depressed because they lost their job or a loved one, wouldn’t it make more sense to talk about it with a trained mental health care professional to address the feelings and concerns rather than “numbing” feelings with drugs? Isn’t “drugging” similar to drowning one’s sorrows with alcohol?

Cognitive therapy is a focused, solution based approach to emotional problem solving with substantial evidence behind it as an effective approach, especially when used by highly trained and experienced therapists.

For those seeking a drug free alternative to medications cognitive therapy should be given serious consideration as a treatment approach for depression. A brief, pocket-sized educational guidebook, “Depression”, is available at www.cognitivetherapy.cc.