Beginnings: I want change, where do I start? by Danielle Melton, LCPC
Are you feeling anxiety, pressure, or the “not good enough” effects of comparison this New Year?
The New Year can be a chance for you to reflect, set goals, and make plans for your future, but it doesn’t have to be overwhelming or provoke worry. Below is a guide for making steps towards change.
Change. The Transtheoretical Model of Change, developed in the 1970’s, provides a helpful framework.
1. Precontemplation. Are there behaviors in your life that are problematic or are creating unwanted consequences? Any behavior can become a problem if you engage in it too much. A behavior may be excessive if you notice the following:
-
- Spending too much time on it
- A feeling that you can’t stop
- The toll it takes on your life – money problems, family or social problems (people complaining about the behavior), or medical or legal problems
- Control issues: sometimes it makes you feel more in control but at other times as if you’ve lost control
- The compulsion to do it
- The pleasure you take in it
Examples of behaviors that can become excessive: Gambling, Alcohol or drugs, Working, Leisure (think Netflix, shopping, etc.), Exercising, Food (too much or too little, bingeing or restricting), Use of electronics (texting, social media, video games), Body improvement (tattoos, tanning), Nervous habits (skin picking, hair pulling).
2. Contemplation. Maybe you’ve identified a behavior that needs to change. You may still feel ambivalent or struggle with motivation.
3. Preparation. You decide to make steps towards the change. You are convinced that changing the behavior will lead to a healthier life.
4. Action. You have started the change and intend to keep moving forward
5. Maintenance. You have sustained your chosen behavior change for longer than six months and intend to continue to maintain this change. You may take steps to prevent relapse, including avoiding people, places, and things that remind you of the unhealthy behavior.
6. Termination. You have no desire to return to the past unhealthy behavior. Sometimes this stage is not reached, and you may find yourself in the maintenance stage for good.
You are not meant to do life alone. Change happens best in the context of support. Where can you find support for your goals today? Share the change you want to see in your life with a trusted friend, therapist, or support group. You can find professional support at GateWay of Hope today.
Take one action step today towards change. Our Second Saturdays of Hope series is a life coaching series to help women move forward. You can join our next Second Saturdays of Hope on January 11, where we will focus on “Limiting Beliefs.” Go here to learn more and purchase tickets.