How Self-Efficacy can help

When a person is challenged with trying to adhere to a weight loss program, wellness program or a diabetes management regimen, researchers have identified factors called individual differences that may contribute to success. One of these individual differences factors  is self-efficacy.

Researchers have found that a high sense of  self-efficacy has been shown to be related to better self management, and better outcomes for many individuals.   Even if other psychosocial supports are not all favorable, a strong sense of self-efficacy can offset these difficulties.

The concept of self-efficacy was proposed by Bandura (1977) and was developed within the framework of social learning theory.  The self-efficacy model identifies the individual’s perception of his or her ability to carry out a given behavior or group of behaviors.  This perception or sense of self efficacy has an effect on the person’s emotions, cognitions, and motivation in difficult or threatening situations such as facing life-long self management of diabetes.   In other words, if a person faced with the demands of self-management believes that she can be successful, her mood, her thoughts and her motivation to continue to try will be enhanced.    This most often results in better self-management and better results!

Depression and what you can do about it.

Almost everyone gets the blues. Who hasn't felt sad at one time or another? But what if the blues hang on and on, affecting you day after day? What if a persistent sadness permeates all aspects of your life: your ability to perform, how you eat, how you sleep, and how you deal with friends and family? It could be that depression may have you in its grip.  Many times, with help from a psychologist- especially one who works from a cognitive behavioral perspective - you can work through your depression, get relief from your symptoms and find proactive ways to prevent re-occurrence.   Sometimes, medication plus cognitive behavioral therapy is the most helpful treatment. Here are some markers and symptoms that may be a sign of clinical depression:

•    You feel sad or cry a lot, and it doesn’t go away.
•    You feel guilty for no real reason; you feel like you’re no good; you’ve lost your confidence.
•    Life seems to have no meaning. You feel like nothing good is ever going to happen again.
      You feel  pessimistic or it seems like you have no feeling at all.
•    You don’t feel like doing a lot of the things you used to enjoy like listening to music,
      playing sports, being with friends, going out and you want to be left alone most of the time.
•    It’s hard to make up your mind. You forget lots of things, and its hard to concentrate.
•    You get upset easily. Little things make you lose your temper; you overreact.
•    Your sleep pattern changes; you start sleeping a lot more, or you have trouble falling asleep
      at night. Or you wake up really early most mornings and can’t get back to sleep.
•    Your eating pattern changes; you lose your appetite, or you eat a lot more.
•    You feel restless and tired most of the time.
•    You may be starting to feel so badly that you start to wonder if life is worth living, you think
      about death, or may even have thoughts about committing suicide.

If you experience symptoms of depression for more than two weeks, it's wise to talk to your doctor or a mental-health professional even if you think the symptoms are caused by something else. Most importantly, don't be afraid to ask for help.

STEP OUT to STOP DIABETES!

Join me for the American Diabetes Association STEP OUT to STOP DIABETES Event at Knott's Berry Farm, Oct. 9, 2010.  There is no fee to enter the event. You can donate your money, your energy, your time or all three!  Let me know if you want to join me!

Together we can help to STOP DIABETES!  Read below (from the  ADA website ) and remember that the American Diabetes Association is a great resource for weight loss management, diabetes management and preventing diabetes!

For more helpful information, check out the STOP Diabetes link today:
http://stopdiabetes.diabetes.org
Why Stop Diabetes?
Diabetes is a disease in which the body does not produce or properly use insulin. Insulin is a hormone that is needed to convert sugar, starches and other food into energy needed for daily life. The cause of diabetes continues to be a mystery, although both genetics and environmental factors appear to play roles. There are 23.6 million Americans living with diabetes, a disease that is outpacing heart disease, cancer and AIDS. Diabetes is a disease that has deadly serious consequences, and there is no cure.

Did you Know?  When you walk, you help Stop Diabetes.

Walking is one of the easiest, most relaxing forms of exercise for many people, but especially for those living with diabetes. Walking helps control blood glucose levels in people with diabetes and improves overall quality of life. It is also an activity that can help prevent or delay the onset of type 2 diabetes in people at risk.

You can walk almost anywhere at any time. And walking can give you more energy and help relieve stress. It?s a simple, positive way to improve your health. You don?t need expensive equipment ? just a good pair of walking shoes!

And walking for the cause helps raise funds for the mission of the American Diabetes Association: to prevent and cure diabetes and to improve the lives of all people affected by diabetes.

Join me! Email me! Don't hesitate to contact me if you have questions:  drjburkhardtpino@gmail.com.

Stress and Coping to Feel Better

Did you know that stress is the most common cause of ill health in our society? Some statistics suggest that up to 70% of all visits to your family doctor may be stress induced. 

The causes of stress are quite complex but typically they can be grouped in two ways:  external stress and internal stress.

External stressors may include loved ones getting sick or dying, losing your job or dealing with difficult people at work.

Most stress though, is generated internally! Since we create the majority of our emotional upheavals and upsets, we cause most of our own stress! The good news is that you can do something about it.

Having a sense of control over your interpretation and emotional response to any given situation, gives you a sense of choice and power that you can do something about the stressor.

And what is of key importance for you to know is that there is one very important concept regarding stress: To take control of the stress you are experiencing, you must decide to make some changes. You have to figure out what you are doing that is contributing to your problem and change it.

Here are some change strategies to help you to take control of your stress: 

Change stressful situations.
Do better at managing your time and your money. Get help if you need it.  Work on being assertive.  Find ways to solve your problem instead of stewing about it.  Consider leaving the job, responsibility or relationship.

Change your thinking.
Work at reframing your negative thinking into more positive thoughts.  Practice refuting negative thoughts that try to invade your sense of well-being.

Get Some Aerobic Exercise
As a way of draining off stress energy, nothing beats aerobic exercise.

Learn how to do relaxation exercises and/or meditate
Practice putting your body into a state of deep relaxation. Dr. Herbert Benson of Harvard University has named this "the relaxation response."

Get a consistent good night’s sleep
Reduce your stress by getting a good night’s sleep. Studies show that a good night’s sleep helps with memory, weight loss and reduction of stress.

Even Small Weight Loss can Make a Difference!

Did you know that if you are overweight, you are a member of the majority in this country? Studies suggest that up to 64% of American adults are either overweight or obese. These statistics represent a sharp increase over the 55% in 1994. This is about double the rate of obesity since 1980.The World Health Organization has labeled obesity a global epidemic. Recent statistics estimate that 1 billion people in the world are overweight; 300 million are obese.  And consider this: if you are overweight or obese, you are at greater risk for Type 2 diabetes, as they commonly co-occur.

There is a positive side to this news!  Although statistics are rather alarming, researchers have found that even small weight losses might have important health benefits.  Whether or not you are diagnosed with diabetes and are overweight or obese, even a small weight loss is associated with improved glycemic control and reduced blood pressure.

The Diabetes Prevention Program (DPP) research involved more than 3200 overweight individuals with impaired glucose tolerance. These people participated in a lifestyle intervention study. The lifestyle intervention group committed to increasing physical activity for more than 150 minutes per week. The placebo group (no increase in activity) and the Metformin (Glucophage, 850 mg per day) and no increased activity group, followed the intervention for up to 4 years. Results showed that there was a positive and preventive effect for members in the lifestyle intervention group. This held true for both sexes and all racial and ethnic groups. The group that showed the most promising results, the lifestyle intervention group, showed an average weight loss of 15 pounds at the six month mark.  Even after 4 years, the weight loss in this group still averaged 8 pounds.

Be encouraged! If you are struggling with your weight, take heart! Check with your doctor first and then take those walks, ride your bike, increase your activity, working up to 150 minutes a week. Even losing a few pounds can make a difference; even small successes will benefit your health.

Summary and commentary by Dr. Burkhardt Pino from the article "Treatment of Obesity" by Fabricatore and Wadden, Clinical Diabetes (2003).