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Managing Change Presented by Carole Morgan Haper, Ph.D. Coronary Health Improvement Program
Bridge’s Model for Change                                                 Ending   Neutral Zone   New Beginning           ...
Bridge’s Model for Change Endings  Neutral Zone     New Beginnings  Anger Sadness Depression Denial Bargaining Resista...
Seven Rules for Change <ul><li>Rule One:   You have to end before you can begin </li></ul><ul><li>Rule Two:   After the en...
Seven Rules for Change ( Continued) <ul><li>Rule Three:   That confusing “Neutral Zone” can also be a time of great creati...
Seven Rules for Change (Continued) <ul><li>Rule Five:  Transition is also the primary source of personal renewal </li></ul...
Our Response to Change DENIAL RESISTANCE COMMITMENT EXPLORATION From  Mastering the Change Curve  by  Scott and Jaffe  Pha...
Stages of Change <ul><li>Pre-contemplation:  You are not ready for change and you’re not interested. </li></ul><ul><ul><li...
Stages of Change <ul><li>Contemplation:  You’re getting serious about making a change. </li></ul><ul><ul><li>You’re consci...
Stages of Change <ul><li>Preparation:   You have a plan and you’re ready to work the plan. </li></ul><ul><ul><li>You have ...
Stages of Change <ul><li>Action:  You take action! </li></ul><ul><ul><li>You begin what you said you would do </li></ul></...
Stages of Change <ul><li>Maintenance:  You keep the change going. </li></ul><ul><ul><li>You have stuck with the plan for s...
Steps for Building New Habits * From  Changing Your  Body One Bite at a Time  by Evelyn Kissinger Thoughts Actions Habits ...
Steps for Building New Habits <ul><li>Thoughts </li></ul><ul><ul><li>Begin by thinking about your new habit and imagine yo...
Steps for Building New Habits <ul><li>Action </li></ul><ul><ul><li>To begin with, create an action plan that will make the...
Steps for Building New Habits <ul><li>Habits </li></ul><ul><ul><li>When your thoughts lead to actions and your actions are...
Steps for Building New Habits <ul><li>Character </li></ul><ul><ul><li>Your character is who you are, what you do all the t...
Steps for Building New Habits <ul><li>Destiny </li></ul><ul><ul><li>Your destiny is determined by your habitual choices an...
QUESTIONS ????
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Managing Change

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Tips for Managing Lifestyle Change

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  • When was the last time you tried to change a habit? If you are like over 90% of the human race, it’s likely that you had real difficulty making the habit stick, or that you gave up altogether on your good intentions. You have each now become a member of an elite group of people who have chosen to make dramatic changes in their lifestyle habits. At the 2 nd HeartScreen you had a chance to see just how large some of those habit changes have been. I’m sure they have impacted not only yourself, but many of the people close to you as well! Am I right? The elite group know as CHIPPERS support and encourage one another. You are swimming against the culture current and it takes extra thought and energy at first, doesn’t it? CULTURE CHANGE: How many of you have ever moved into a culture different from your own and live there for awhile? This can be fun, especially at first. Everything is so charming, so quaint, so colorful, so fascinating!
  • With the CHIP lifestyle, you have actually moved into a new culture. It’s been an exciting CHIP trip from “Carnivore Canyon to Veggie Valley” hasn’t it? You have made amazing discoveries along the way and most of you would rather stick with your new culture than go back to where you were! Now there is something you need to know about living in a new culture: Studies now indicated that 6 months into a new culture, the newness wears off and a kind of mild depression may even set in. Amazing, but true! Companies, ambassadors, and missions have been savvy to this problem and now help their employees living overseas to prepare for this phenomenon in advance. We now realize that the very same thing has been observed in people who have made positive lifestyle changes. At just about six months from the start of a healthy new lifestyle, we observe that many lose their momentum and determination to stick with it. They may begin to feel isolated and question if it’s worth it? Let’s take a look at how you go about making a habit change and how you can ensure that it will last a lifetime. After all, you have spent precious time and money to achieve a remarkable and worthy goal and you’d like to stick to it.
  • The Bridges Model Endings: loss, letting go, getting closure, saying good bye Neutral zone: in between time, chaos, wilderness, creativity New beginning: renewal, being “in it” finally, the new chapter, hope, looking forward
  • Denial is probably the most common response to change but also the most difficult. Denial is a psychological term that refers to a defense against change. It takes the form of ignoring or not responding to information that demands a change. Denial is an attempt to preserve the success and the comfort of the past by ignoring signs that the past is over. A paradox of Denial is that it is difficult to identify it in yourself. People usually are not aware that they are denying change and therefore need to be confronted and informed by others about their denial behavior. Everybody resists change. It is natural to want things to remain as they are, to hold on to what is comfortable. No matter how exciting a change may be, you also will feel some trepidation and anxiety about the uncertain future. Resistance is normal because people are being asked to give up their comfortable and familiar ways. People in Resistance need acceptance of their feelings and validation of themselves as employees. Only then can they handle difficulties themselves and move on. Exploration is the fun phase, full of new energy and willingness to learn, experiment and try new ways. This is a very exciting time. At this point people finally have accepted the change and are ready to assess where they are with the change, clarify goals, and explore alternatives. Individuals who are in the Commitment phase have learned to work effectively in the changed environment. The change has become for them the new “business as usual.” The new way of working seems natural now, not something different. If fact, as this phase continues, commitment becomes deeper and deeper. This is not a phase of particular excitement but rather one of comfort. The Commitment phase is also a time for reflection on what has been learned. It is important for those who reach Commitment to reward themselves for success and prepare for the next change.
  • Adapted from Prochaska, Norcross, and Diclemente published in Changing for Good EXAMPLE: Coachee with quarters
  • To make this stage work you need to Treat your goals as a priority Not create excuses to sidetrack the plan Build in some rewards Acknowledge success in each little step
  • Watch out! To make this stage work you need to Maintain choices that support your lifestyle such as avoiding smokers, choosing your lunch time friends wisely, and attending a support group Remember that relapse is a normal potential Remember that a relapse is not a failure, but a reminder to get back at it
  • Adapted from Evelyn Kissinger, author of Changing Your Body One Bite at a Time So much of what we do every day is not controlled by conscious thought, but by habit. Habits are formed through a simple process that flows like this:
  • In other words, get a clear picture of what they new habit looks like in your life. You might ask yourself questions like these . . .
  • In designing your action plan ask, “What are the steps I need to take to ensure that these desired goals become a reality? After you have made a plan, implement it . . Actually get out there and do it. This step will be easier once you’ve identified specifically what needs to be done. The more specific you are, the greater your change of success. Remember this: The more times you repeat an action and realize its benefits, the more motivated you will be to do it over and over again and the closer you are to the next level – a new habit.
  • Healthful habits are the result of making conscious choices over and over again. Once these healthful habits take over, the choices are easy! The best choice becomes your natural choice! Have you ever noticed that most ads will offer you a 30-day free trial. They know you’ll probably be “hooked” after that. CHIP has given you 30 days to make some pretty major lifestyle changes. There IS a definite psychological reason for the plan. It has been discovered that it takes about 30 days for the neuron pathways of the brain to form into a new habit pattern. The old habits are not erased, but they are overpowered by the new.
  • When was the last time you tried to change a habit? If you are like over 90% of the human race, it’s likely that you had real difficulty making the habit stick, or that you gave up altogether on your good intentions. You have each now become a member of an elite group of people who have chosen to make dramatic changes in their lifestyle habits. At the 2 nd HeartScreen you had a chance to see just how large some of those habit changes have been. I’m sure they have impacted not only yourself, but many of the people close to you as well! Am I right? The elite group know as CHIPPERS support and encourage one another. You are swimming against the culture current and it takes extra thought and energy at first, doesn’t it? CULTURE CHANGE: How many of you have ever moved into a culture different from your own and live there for awhile? This can be fun, especially at first. Everything is so charming, so quaint, so colorful, so fascinating!
  • Transcript of "Managing Change"

    1. 1. Managing Change Presented by Carole Morgan Haper, Ph.D. Coronary Health Improvement Program
    2. 2. Bridge’s Model for Change                                                 Ending   Neutral Zone   New Beginning                                                  
    3. 3. Bridge’s Model for Change Endings  Neutral Zone   New Beginnings  Anger Sadness Depression Denial Bargaining Resistance Anxiety Looking Back Scattered Unclear Goals Push/Pull Acceptance Anticipation Looking Forward Focused Goal-Oriented Energized Optimistic
    4. 4. Seven Rules for Change <ul><li>Rule One: You have to end before you can begin </li></ul><ul><li>Rule Two: After the ending and before the new beginning, there is a confusing in-between time call the “Neutral Zone” </li></ul><ul><li>*Adapted from William Bridges, Ph.D. </li></ul>
    5. 5. Seven Rules for Change ( Continued) <ul><li>Rule Three: That confusing “Neutral Zone” can also be a time of great creativity </li></ul><ul><li>Rule Four: While change can occur randomly, transition is developmental and full of personal meaning </li></ul>
    6. 6. Seven Rules for Change (Continued) <ul><li>Rule Five: Transition is also the primary source of personal renewal </li></ul><ul><li>Rule Six: People go through transition at different speeds and in different ways </li></ul><ul><li>Rule Seven: Most individuals are running a “transition” deficit most of the time </li></ul>
    7. 7. Our Response to Change DENIAL RESISTANCE COMMITMENT EXPLORATION From Mastering the Change Curve by Scott and Jaffe Phase 1 Phase 2 Phase 3 Phase 4 PAST FUTURE
    8. 8. Stages of Change <ul><li>Pre-contemplation: You are not ready for change and you’re not interested. </li></ul><ul><ul><li>May not be aware of need </li></ul></ul><ul><ul><li>May be denying the need </li></ul></ul><ul><ul><li>May feel overwhelmed by what it would take </li></ul></ul><ul><ul><li>to change </li></ul></ul><ul><ul><li>It’s only a “should” and not a real conviction </li></ul></ul><ul><ul><li>To move from this point may take a crisis </li></ul></ul><ul><ul><li>*Adapted from Prochaska, Norcross, and Diclemente, Changing for Good </li></ul></ul>
    9. 9. Stages of Change <ul><li>Contemplation: You’re getting serious about making a change. </li></ul><ul><ul><li>You’re conscious of the problem </li></ul></ul><ul><ul><li>You intend to do something about it – </li></ul></ul><ul><ul><li>sometime soon </li></ul></ul><ul><ul><li>You’re more open to the possibility of change </li></ul></ul><ul><ul><li>To move from this point takes contemplation </li></ul></ul><ul><ul><li>of the consequences </li></ul></ul>
    10. 10. Stages of Change <ul><li>Preparation: You have a plan and you’re ready to work the plan. </li></ul><ul><ul><li>You have specifics in mind </li></ul></ul><ul><ul><li>You know the cost in terms of time, friends, </li></ul></ul><ul><ul><li>money, energy </li></ul></ul><ul><ul><li>Your plan takes the realities of your life into </li></ul></ul><ul><ul><li>account </li></ul></ul><ul><ul><li>To move from this point you agree </li></ul></ul><ul><ul><li>your plan needs not be perfect to begin </li></ul></ul>
    11. 11. Stages of Change <ul><li>Action: You take action! </li></ul><ul><ul><li>You begin what you said you would do </li></ul></ul><ul><ul><li>Negative thoughts, fears, and doubts nag, but you stay with it </li></ul></ul><ul><ul><li>The more specific your plan, the easier it is to follow </li></ul></ul><ul><ul><li>You make adaptations as needed </li></ul></ul>
    12. 12. Stages of Change <ul><li>Maintenance: You keep the change going. </li></ul><ul><ul><li>You have stuck with the plan for several months </li></ul></ul><ul><ul><li>You feel good about your progress </li></ul></ul><ul><ul><li>It’s a temptation to take your success for granted </li></ul></ul>
    13. 13. Steps for Building New Habits * From Changing Your Body One Bite at a Time by Evelyn Kissinger Thoughts Actions Habits Character Destiny
    14. 14. Steps for Building New Habits <ul><li>Thoughts </li></ul><ul><ul><li>Begin by thinking about your new habit and imagine yourself doing it on a regular basis. </li></ul></ul><ul><ul><ul><li>What will my healthy day look like? </li></ul></ul></ul><ul><ul><ul><li>How will I get to bed on time and what will that take? </li></ul></ul></ul><ul><ul><ul><li>How much time do I need in the morning for breakfast and a morning walk? </li></ul></ul></ul><ul><ul><ul><li>What can I do to insure I get a high-fiber breakfast with fruit and nuts? </li></ul></ul></ul><ul><ul><ul><li>What can I take with me for a healthy lunch and when do I fix that? </li></ul></ul></ul><ul><ul><ul><li>How can I get myself to drink more water? </li></ul></ul></ul>
    15. 15. Steps for Building New Habits <ul><li>Action </li></ul><ul><ul><li>To begin with, create an action plan that will make the dream come true. Look for the easiest ways to make the new habits fit into your current lifestyle. What are the steps I need to take to ensure that goals become a reality? </li></ul></ul><ul><ul><ul><li>Do I need to make a meal plan? </li></ul></ul></ul><ul><ul><ul><li>Do I need to buy some good walking shoes? </li></ul></ul></ul><ul><ul><ul><li>Where in my schedule can I fit in time to walk and work out? </li></ul></ul></ul><ul><ul><ul><li>Do I need to buy a special drinking cup or bottle to help me drink more? </li></ul></ul></ul><ul><ul><ul><li>Do I need to talk with my family about a better sleeping schedule? </li></ul></ul></ul><ul><ul><ul><li>What foods do I need to remove from my cupboards? </li></ul></ul></ul><ul><ul><ul><li>What can I add to my pantry to make meal preparation simpler? </li></ul></ul></ul>
    16. 16. Steps for Building New Habits <ul><li>Habits </li></ul><ul><ul><li>When your thoughts lead to actions and your actions are repeated over and over again, you have created a new habit. AND the more often this habit is repeated, the easier it gets. The more times you . . . </li></ul></ul><ul><ul><ul><li>Go to bed on time </li></ul></ul></ul><ul><ul><ul><li>Eat breakfast </li></ul></ul></ul><ul><ul><ul><li>Take a 20-minute walk </li></ul></ul></ul><ul><ul><ul><li>Reach for your water bottle </li></ul></ul></ul><ul><ul><ul><li>Order a healthful meal at a restaurant </li></ul></ul></ul><ul><ul><ul><li>Include vegetables with your dinner or supper </li></ul></ul></ul><ul><ul><li>THE EASIER IT GETS!! </li></ul></ul>
    17. 17. Steps for Building New Habits <ul><li>Character </li></ul><ul><ul><li>Your character is who you are, what you do all the time without a second thought. At this point, you can honestly say, “I’m a person who . . . </li></ul></ul><ul><ul><ul><li>Eats a healthful breakfast </li></ul></ul></ul><ul><ul><ul><li>Walks every day </li></ul></ul></ul><ul><ul><ul><li>Gets adequate sleep at night </li></ul></ul></ul><ul><ul><ul><li>Eats plenty of fruits and vegetables </li></ul></ul></ul><ul><ul><ul><li>Drinks 8-10 cups of water a day </li></ul></ul></ul><ul><ul><li>In other words, “That’s who I am!” </li></ul></ul>
    18. 18. Steps for Building New Habits <ul><li>Destiny </li></ul><ul><ul><li>Your destiny is determined by your habitual choices and habits. What does that look like for you? </li></ul></ul><ul><ul><ul><li>You reach and maintain your ideal weight </li></ul></ul></ul><ul><ul><ul><li>You feel vibrant and alive </li></ul></ul></ul><ul><ul><ul><li>You have fewer aches and pains </li></ul></ul></ul><ul><ul><ul><li>Your risk for lifestyle diseases are reduced </li></ul></ul></ul><ul><ul><ul><li>The greatest gift you can give yourself, your family, employer, church, and your community is a healthy you! </li></ul></ul></ul>
    19. 19. QUESTIONS ????

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