Change is a process
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By understanding the process of how individuals change their behaviours, the likelihood of them making and keeping the change is much higher.
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Change is a process
- 1. Change is a process not an event Alka Chopra RD,CDE ww.nutritioncamp.ca
- 2. If you know something’s bad for you, why can’t you just stop?
- 3. •Habits arise through repetition •Habits also develop when good or enjoyable events trigger the brain’s “reward” centers.
- 4. The general mechanism by which humans build habits is the same.
- 5. There is only one important difference: And that difference makes the pleasure-based habits so much harder to break
- 6. •Enjoyable behaviors can prompt your brain to release a chemical called dopamine •When you’re not doing those things, dopamine creates the craving to do it again
- 7. Parts of our brains work against us when we try to overcome bad habits making it even harder.
- 8. •The good news is, humans are not simply creatures of habit. •We have many more brain regions to help us do what’s best for our health.
- 9. •There’s no single effective way to break bad habits •One size does not fit all •Develop strategies as you move along
- 11. Pre-contemplation You have no conscious intention of making a change
- 12. Contemplation •You are considering a change in the next six months •You are aware that the behavior is a problem and are considering doing something about it, but you still aren't committed to taking any action
- 13. Preparation •You know you must change, believe you can, and are making plans to change soon — say, next month. •You've joined the gym, have purchased a supply of nicotine patches, or booked an appointment with the dietitian.
- 14. Action. •You have changed •You've begun to experience the challenges of life without the old behavior •It is important to be clear about your motivation; if necessary, write down your reasons for making the change and read them every day
- 15. Maintenance •You've practiced the new behavior change for at least six months •You are steering clear of certain activities or friends while you work to fully assimilate your new, healthier habit.
- 16. • It can take a few tries • Relapse is common and perhaps inevitable • So do not get discouraged • You learn something about yourself each time References: http://www.health.harvard.edu/media/content/im ages/newsletter/W0312b-1.jpg http://www.hamsnetwork.org/images/spiral.gif http://www.health.harvard.edu/staying- healthy/why-its-hard-to-change-unhealthy- behavior
- 17. Read the complete blog post here http://www.nutritioncamp.ca/5-reasons- hard-change-behaviours-ways-change/
- 18. Reference: https://s-media-cache- ak0.pinimg.com/236x/a9/d4/ac/a9d4ac0fd4cf69e7da3b73efe8a5bbe2.jpg
- 19. Change is hard but not impossible
- 20. To help and support you through this change process I will be hosting live workshops on sharing my: “3 strategies that will help you improve your relationship with food”.
- 21. So go ahead and register for the workshop now. Once again the timings, day and date are: Wednesday - September 7th – 1:00 pm – 3:00 pm Thursday - September 8th – 7:00 pm – 9:00 pm Click here to register for the workshop http://www.nutritioncamp.ca/craving- change-workshop-sign-page/
Editor's Notes
- Change does not happen overnight. It takes time. It is a process and processes take time.
- A most asked question: If you know something’s bad for you, why can’t you just stop? Many of us have unhealthy excess weight that we could lose if only we would eat right and exercise more. So why don’t we do it?
- How do we develop habits? Habits arise through repetition: They are a normal part of life, and are often helpful. “We wake up every morning, shower, comb our hair or brush our teeth without being aware of it. We can drive along familiar routes on mental auto-pilot without really thinking about the directions. “When behaviors become automatic, it gives us an advantage, because the brain does not have to use conscious thought to perform the activity. This frees up our brains to focus on different things. Habits can also develop when good or enjoyable events trigger the brain’s “reward” centers. This can set up potentially harmful routines, such as overeating, smoking, drug or alcohol abuse, gambling and even compulsive use of computers and social media.
- Whether it’s a habit for overeating or a habit for getting to work without really thinking about the detail
- When you do something over and over, and dopamine is there when you’re doing it, that strengthens the habit even more. When you’re not doing those things, dopamine creates the craving to do it again. “This explains why some people crave drugs, even if the drug no longer makes them feel particularly good once they take it.”
- “These routines can become hardwired in our brains,” And the brain’s reward centers keep us craving the things we’re trying so hard to resist.
- Let us understand the change process. There are 5 stages that a person goes through for change.
- Pre-contemplation. At this stage, you have no conscious intention of making a change. Reasons could be through lack of awareness or information ("Overweight in my family is genetic; it's just the way we are") or because you have failed in the past and feel demoralized ("I've tried so many times to lose weight; it's hopeless"). You tend to avoid reading, talking, or thinking about the unhealthy behavior, but your awareness and interest may be sparked by outside influences, such as public information campaigns, stories in the media, emotional experiences, illness, or a clinician's or family member's concern. To move past pre-contemplation, you must understand the risks that go with unhealthy behavior. As an example, you want to be healthy enough to travel or to enjoy your children or grandchildren.
- Ambivalence may lead you to weigh and re-weigh the benefits and costs: "If I stop smoking, I'll lose that hacking cough, but I know I'll gain weight," or "I know smoking could give me lung cancer, but it helps me relax; if I quit, stress could kill me, too!A technique to get through this stage: Make a list of the pros and cons of making a change, then examine the barriers — the "cons" — and think about ways to overcome them. For example, many women find it difficult to get regular exercise because it's inconvenient or they have too little time. If finding a 30-minute block of time to exercise is a barrier, how about two separate 15-minute sessions? Could someone else cook dinner so you can take a walk after work? If you feel too self-conscious to take an exercise class, how about buying an exercise tape to use at home?
- At this stage, you know you must change, believe you can, and are making plans to change soon — say, next month. You've joined a gym, purchased a supply of nicotine patches, or booked an appointment with the dietitian. At this stage, it's important to anticipate any potential obstacles. If you're preparing to cut down on alcohol, for example, be aware of situations that provoke unhealthy drinking, and plan ways around them. If work stress triggers end-of-day drinking, plan to take a walk when you get home. If preparing dinner makes you want a drink, plan to have seltzer water instead of wine. If social situations are a problem, make a list of alternatives, such as going to the movies instead of having drinks or dinner with friends.At the same time, create a realistic action plan with achievable goals. If you've been sedentary and want to exercise more, start by making it your goal to avoid using the elevator for two-, three-, or four-story trips. Or plan to walk 15 minutes every day. This can help you work your way up to more ambitious goals.
- Action. At this stage, you've changed — stopped smoking, for example — and you've begun to experience the challenges of life without the old behavior. You'll need to practice the alternatives you identified during the preparation stage. For example, if stress tempts you to eat, you can use healthy coping strategies such as yoga, deep breathing, or exercise. At this stage, it's important to be clear about your motivation; if necessary, write down your reasons for making the change and read them every day. Engage in "self-talk" to bolster your resolve. Get support. Let others know you're making a change.
- When you've practiced the new behavior change for at least six months, you're in the maintenance stage. Now you're working to prevent relapse and integrate the change into your life. That may require other changes, especially avoiding situations or triggers associated with the old habit. It can be tough, especially if it means steering clear of certain activities or friends while you work to fully assimilate your new, healthier habit.
- Change is like a spiral. You slide down from pre-contemplation to contemplation to preparation to action and then maintenance. But you could also slide off and that is totally normal as long as you begin again. The second time around it will be easier since you are already familiar with the route. So go for it again. You have nothing to lose. There is success waiting for you. Now go ahead read the post where I talk about why it is hard to make changes and what can you do about it.