B
January 4, 2017
HealtH & lifestyles
N ews From Parkwest, west kNoxville’s H ealtHcare leader • treatedwell.com • 374-Park
Making realistic resolutions is the key to keeping them If you make a New Year’s resolution and are able to stick with it until the end of January, you’re already ahead of the game. Statistics show that most people give up on those good intentions before the year is up, and many don’t even last a month. So what’s the problem? Why do we have such a hard time sticking with plans to improve our lives? John Kupfner MD, a board-certified psychiatrist at Peninsula Outpatient Centers, John Kupfner, says there are some ways you can make life improveMD ments more possible, and some ways you can set yourself up for failure.
Set reasonable expectations “Resolutions are generally a good thing, because they show we’ve reflected on our lives and found areas that need to be addressed,” says Dr. Kupfner. But if those problem areas have been neglected for too long, they’re simply harder to fix than we imagine. Dr. Kupfner says one of the most common examples is an overweight person who hasn’t exercised or dieted in years but expects immediate results from a New Year’s resolution. “If you’re picturing yourself suddenly 20 pounds lighter and a whole lot stronger, you’re not being realistic,” Dr. Kupfner says, because healthy weight loss is less than five pounds a month and can take a lot of work. “Or people with addictions resolving a cold turkey quit without support, or without addressing the underlying things in their lives that drive them to use,” Dr. Kupfner adds. He says the right way to go about a resolution is to pick something you can be passionate about and that you know you’ll follow through on. “If we are honest enough with ourselves to make the resolution,” Dr. Kupfner says, “we must be honest enough with ourselves to pick resolutions that are personally important enough for us to guarantee follow through.”
Remember that Jan. 1 is just another day The end of a calendar year is an up-front reminder of the things we haven’t accomplished. That can make a person feel pressure to make a change. “What makes this time of year worse is the anxiety of the New Year, when we think we’re supposed to magically present the discipline and problem solving skills necessary to live out the next year as a new person,” Dr. Kupfner says. “We suffer feelings of guilt and shame for not living up to the magical expectation that on Dec. 31 we fell asleep as one person and woke up as someone else.” “Remember that Jan. 1 is just another day, like March 18 or July 22,” Dr. Kupfner says. “Life only moves in one direction, and the holidays don’t offer any magic for removing the choices and relationships we have made in the past.” “It doesn’t have to be Jan. 1,” says Dr. Kupfner. “Any day is a good day to try a resolution again, even if you have failed at it before.”
Don’t go it alone Any major task is easier to undertake if you have some help. Major changes in your lifestyle are no different. If you’re resolving to lose some weight or be healthier, it’s a good idea to join a gym, a club or a group that can provide support and accountability. If you want to quit smoking, search online for smoking
cessation classes or support groups. There are also classes and professional advisors for those who want to improve their finances. Dr. Kupfner emphasizes that if the problem you want to overcome is an addiction or an emotional hurdle like depression and anxiety, there is no shame in seeking professional help. “Unfortunately, mental health and substance abuse treatment are stigmatized as something that you should have handled yourself or could be handled in
the family at home,” Dr. Kupfner says. “But psychiatry is a medical specialty that deals with a chronic medical illness that can be helped and treated.” He compares it to diabetes – a disease which left untreated can have serious, life-altering consequences. “Untreated mental issues can lead to loss of social functioning and in the worst cases, loss of life,” Dr. Kupfner says. “It is a medical specialty where the people who work in this field have heard everything, and there is nothing to be embarrassed about.” Dr. Kupfner says at this stage in his career, he would challenge anyone to present something he hasn’t heard at least once before. “All of us have treated patients from the very affluent and successful to the disI resolve to stick enf ra nchised. to my resolutions Mental health past the first week issues affect of January! all families. No one is alone.”
Know when it’s time for professional help Dr. Kupfner is medical director at Peninsula Outpatient Centers. He says you’ll know it’s time to get help when you are unable to cope. For example, if your depression at times renders you unable to attend work or school, or causes you to have thoughts of wanting life to end, those are signs it’s time to see a mental health professional. For alcohol, important signs include withdrawal symptoms or an inability to stop drinking once you start. And, just like depression, if it starts to keep you from work or school, or interfere with your relationships, it’s time to get help. A time that’s meant for celebration as one year changes into another too often turns into a focus on failures. Dr. Kupfner says the focus should be positive and forward thinking, and the best New Year’s resolutions are general ones, to simply improve yourself, improve your health and to shore up relationships. “Being healthy makes us feel physically and mentally stronger,” Dr. Kupfner says, “and positive relationships offer the safety net for when we don’t. Give yourself wiggle room to forgive yourself if 2015 doesn’t end in the great completion of all resolutions.” Dr. Kupfner says the best advice for surviving the stress of the holiday season and all its expectations is perspective. If you’re struggling with depression, anxiety or trying to resolve to break an addiction, you can find confidential help and support available through Peninsula Outpatient Centers. Call 865-970-9800 for information.
Get the support you need to make this your best year ever If the burdens you carry the rest of the year start to seem a little heavier as the holiday season winds down, you can find sympathetic and nonjudgmental help from people who are walking the same road you’re on. The added stress of the holidays can be daunting, especially for those who already are dealing with their own or another person’s depression, anxiety, chemical dependency, other medical conditions or loss of a loved one. That’s why a strong support system can be an important resource for recovery and empowerment. While friends and family can provide strength and support for many people, it may be helpful
to turn to others outside your immediate circle. Support groups bring together people with similar problems to share emotional problems and provide moral support. Peninsula Lighthouse offers outpatient groups for people who have psychological, behavioral and/or alcohol and drug problems, and those with loved ones who have addiction or psychological problems. A comprehensive list of support groups can be found at peninsulabehavioralhealth.org/support groups/. All support groups meet at the Peninsula Lighthouse campus at 1451 Dowell Springs Boulevard in West Knoxville. If you have questions, call 865-970-9800.
Taming temptation and triggers If you’ve already made a decision to change your life for the better, here’s how to keep your promises and beat temptation during the remainder of the holiday season: If you’re on a diet, offer to bring your own healthier holiday foods to parties and family gatherings. You’ll have an alternative to the rich and calorie-laden options on the table. Eat before you go to the party so you’re not ravenous. If you’re abstaining from alcohol, bring your own drink to parties. Once it’s in a glass, chances are good that no one will know the difference. Choose an area away from the bar to
To achieve success … By the middle of January, 25 percent of the people who have made New Year’s resolutions will have already given up. Fewer than half of us will keep our New Year’s resolutions for longer than six months. Start thinking differently about your resolutions. What can you do in the first half of the year? What are some realistic goals that will jumpstart you to change your life, long term?
… resolve this, not that
■ Instead of resolving to lose 50 pounds … resolve to exercise 30 minutes, three times a week. spend your time and stay busy dancing, socializing or helping the host. ■ Instead of resolving to give up desserts … If you’re committed to overhauling your resolve to eat more fresh fruit and vegetables. finances, set a budget before you go out for the ■ Instead of resolving to get out of debt … evening. Plan what you will and won’t buy beforeresolve to pay off one or two bills. hand. Pay for everything with cash, so you’re less ■ Instead of resolving to get married … likely to overspend. resolve to make a new friend every month. If you’re weaning yourself off a toxic re■ Instead of resolving to land your dream job … lationship, remove him or her from your phone’s resolve to gain new job skills. contact list, so calling is more complicated. Plan acYou’re not lowering your expectations. You’re setting attainable goals tivities to keep busy and keep your mind occupied. Stay connected with friends, and surround yourself that will help you stay motivated to eventually reach your larger goals and make 2017 your best year ever. with people who appreciate you for who you are.
From something broken, something beautiful.
0901-2297
Like the view through a kaleidoscope, Peninsula Recovery Education Center classes help people see themselves in their best light and appreciate the value that they and others have to offer. For more information about Peninsula’s Recovery Education Center, call 865-970-9800.