Let's talk Life: Exercising without motivation

Yvonnie Bailey- Davidson, Contributor

Dear Counsellor:

I have been trying to do exercise in a consistent manner. I start and stop and get demotivated. I have diabetes mellitus and need to keep fit.

-Maureen

Dear Maureen:

Making changes in one's life is not easy. It requires perseverance and discipline and the individual has to motivate himself to stick with the task at hand.

Our behaviour needs to change whenever we want to achieve something. We need to make small changes each day. Set goals that are achievable in the time frame that you are working with.

Assess your goals weekly to determine if you need to make changes. Change as you go along. Make a timetable for one week and assess your activity for that one week. This will give you an idea of how your time is spent each week. Schedule increase increments of 10 minutes until you reach one hour. Doing this method will build endurance and persistence. You can always step up 10 minutes or step down 10 minutes, depending on your energy level. You will need to psych up yourself to do the exercises. You can walk for the hour or lift weights or use the various machinery.

Whenever you falter, ask yourself several questions. What do you want to achieve? What do you want to do instead? What are your thoughts? Are there negative thoughts against exercising? Is there positive visualisation of yourself as being fit and trim. Your thoughts are important. See yourself exercising and feeling good.

There is a need for using cognitive behaviour therapy to ensure consistency in your exercise programme. It is good if you can find someone to exercise with you. Company is good as you can encourage each other. Find a physical therapist to act as coach to help you with your thinking pattern and your behaviour.

Pregnant and depressed

Dear Counsellor,

I am six months pregnant and I am depressed. The doctor has given me medication, but I am still depressed.

- Tiffany

Dear Tiffany,

Depression is a common illness and it affects many women. Depression is a serious illness in pregnant women. The mothers can neglect themselves and endanger the lives of the babies. You need to see the psychiatrist as you may need an increase in dosage of the medication. The therapist may engage you in a course of cognitive-behaviour therapy to help you cope with the depression. What are the factors causing you to be depressed? Are you concerned about your baby? Is the babyfather treating you badly? These are some of the issues causing depression in women.

Depression is treatable and you should take your medication as prescribed.

Email questions and feedback for Dr Yvonnie Bailey-Davidson to yvonniebd@hotmail.com or call 978-8602.