Mind Over Matter A few tricks to keep you on the road to good health
Downward spiral When depression and fatigue strike – a matter of when, not if, say the experts – a person is in danger of entering a negative symptom cycle. “If a person is down or blue, those feelings might cause fatigue, which often causes the person to skip exercise, which could cause the disease to get worse,” Somers says. That doesn’t have to be the case. A number of techniques can help patients recognize and break the symptom cycle. Somers, who teaches a class on how to live better with chronic diseases (see box), offers these tips: • Set goals: Setting reasonable goals, writ-
ing them down, and then holding yourself accountable to someone can provide just the right amount of motivation when you’re ready to throw in the towel. Remember, though, that your goals need to be achievable. • Limit negative self-talk: When you’re
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feeling tired or frustrated, it’s easy to start tearing yourself apart. Limit negative chatter by being specific in your thoughts. Instead of thinking, “I never want to exercise,” think “I don’t feel like exercising today, but I exercised three times last week.” • Mindful distraction: It’s easy to get stuck in the spiral of “I’m sad; I’m tired; I don’t want to take care of myself.” Try distracting your thoughts by engaging in something that engages your brain. Try out a new food tracker on your smartphone. Learn a new hobby or sport that requires intense concentration. Call a buddy to lift your spirits or better yet, meet a friend for a walk.
Live a Better Life Are you living with the challenges of an ongoing health condition? Healthier Living Colorado™ is a six-week program developed by Stanford University that teaches people with chronic diseases how to manage their health and maintain active and fulfilling lives. Participants have shown: • Increased exercise • Fewer social limitations • Improved mental well-being • Improved health • Enhanced communication and partnering with physicians The program is open to anyone who has a chronic disease, including but not limited to diabetes, cancer, COPD, asthma, lung disease, heart disease, arthritis, fibromyalgia, or chronic fatigue syndrome. Dates: Tuesdays, Jan. 24-Feb. 28 Time: 5:30-8 p.m. Location: Penrose Health Learning Center, 1644 Medical Center Point Cost: $40 ($25 for Penrose employees) For more information and to register visit
penrosestfrancis.org/healthierliving or call 719-776-7983.
Penrose-St. Francis Health Services
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It’s no surprise that when you don’t feel great, you’re more likely to skip the gym and blow your diet. But if you’re living with a chronic disease, you don’t get the option of taking time off until you feel better. In fact, take time off from good health habits and you’re likely to make your condition even worse. “People with chronic diseases never get a vacation,” says Michelle Somers, a wellness coach with the Penrose-St. Francis Health Services Lifestyle Management program. Chronic diseases limit daily living for one in every 10 Americans, according to the Centers for Disease Control and Prevention. Chronic diseases are any type of long-term health condition that cannot be cured. Along with managing their physical health, people who live with chronic diseases also have to manage their emotional well-being.