Then, together, design a program that
has the best chance of cutting through
the lack of motivation and giving the
client a sense of achievement. Because
depression creates a strong feeling of
powerlessness, small successes can
help to rebuild confidence.
Eating for mental wellbeing
Good nutrition has been shown to have
a powerful effect on mental wellbeing,
which equals or even surpasses the
use of antidepressants (search ‘Julia
Rucklidge’ on YouTube for an insightful
Tedx Talk on this topic). Unless you’re
a qualified nutritionist or dietitian, there
are limits on how detailed your nutrition
prescription to clients can be (see
Perspective on page 6), but you can
still offer general healthy eating advice.
Encourage clients to reduce sugar and
refined carbs, increase protein and fats
and, most importantly for depression,
increase the amount and variety of
fruit and vegetables for the range of
valuable micronutrients they contain.
Depressed clients can lose their
appetite and graze rather than prepare
adequate meals, or comfort-eat,
bingeing on sugary foods which have a
boom and bust effect on their energy:
a spike, followed by a dip, followed by
the urge for more sugar to get another
boost. With their motivation likely to
be low, you will need to be persuasive
The 30-second article
• Depression is a cluster of mental and
physical symptoms which are more
persistent than the occasional
off-day
• If your client lacks motivation or is
highly self-critical, talk with them to
discover what drives them
• Work with the client to build a program
that rewards ongoing small successes
and fits into their daily routine
• Good nutrition has been shown to
have a powerful effect on mental
wellbeing, so encourage your client
to reduce sugar and refined carbs,
and increase protein, fats, fruit and
vegetables
• Something as simple as a daily
walking program can help your client
improve their mood and confidence.
64 | NETWORK SUMMER 2016
to encourage your client to make
changes. Suggest a small experiment,
for example going two weeks without
adding sugar to food or drinks, if
possible recording intake alongside
mood (a simple 1-10 rating is clear to
most people). Simply recording intake
can often change eating patterns for
the better.
Moving for mood elevation
As a fitness professional, you know that
exercise plays a huge role in promoting
a positive mood. Modern lifestyles
are generally too sedentary for our
bodies, which are designed to move.
Physically, mentally and spiritually, it’s
who we are. Someone struggling to
get out from under the grey blanket
of depression may also be aware that
exercise would help – they may even
have come to you for that very reason –
but they need guidance to set the right
goals and overcome the obstacles.
Take walking for example. A brisk
30-minute walk is a proven mood
booster, promoting the development
of an upright, open posture which in
itself improves mood and confidence.
Walking will get the client to breathe
more deeply and fully, reducing
anxiety and improving concentration.
The effect of rhythmic movement on
the body is centring and grounding.
Walking relates us to our environment
in a way which taps into millions of
years of evolution, especially going
barefoot on grass or sand.
Doctors say if only they could
get their patients to walk regularly
a good part of their work would be
done. Clearly just saying ‘walk!’ is not
enough. How can you help a client to
implement a simple goal of walking
regularly, so that they aren’t only active
when they are training with you?
First, ask your client about times of
success and enjoyment and notice the
answers. Do they reflect an interest in
statistics? In that case, your client will
enjoy recording times and distances,
possibly on a phone app. Does your
client talk about good times with
friends? This client might do well with
a walking group or by finding a buddy
to walk with. Someone who says ‘it
just feels good’ may be kinesthetic
and will enjoy a focus on good form
and ‘doing it right’.
Adding other sensory stimulation,
like listening to music, or walking
in surroundings with natural sights,
sounds and smells, such as the beach
or bush, can also enhance enjoyment.
Having found something that gives
your client the best chance of enjoying
the activity, you will need to help them
set goals in small steps. We are all
motivated by success and your client,
already handicapped by the lead
weight of depression, needs to feel
empowered. Your warm response to
any progress will mean a lot.
Timing is also key. To increase
adherence, exercise needs to fit into
daily life. ‘No time’ is a commonly given
reason for not exercising, so encourage
your client to work it into their routine
by walking to work, taking a lunchtime
stroll or pushing the baby to the shops
in the stroller instead of driving. Dog
owners are diligent about making time
for their pet’s daily walk – if only we all
walked ourselves as conscientiously!
Once you have defined the goals,
created an achievable program and
made a time to check in, help your
client to tune in to the process. In the
case of walking, encourage them to
stay focused on good posture, full
breathing and greater body awareness.
Connecting through our senses to the
present moment creates a mindful,
settling experience which can feel
deeply centring and bypass negative
thinking.
Jan Marsh M.A. (Hons), Dip Clin Psych is a
clinical psychologist with 40 years’ experience
working with clients from all walks of life.
Her book Harnessing Hope (RRP $14.99) is
available from exislepublishing.com.au
Lionel Padial is a performance and wellbeing
coach.
WIN!
1 OF 3
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Hope, email 50 words or less to
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explaining how it would help
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