With the start of the New Year, many of us resolved
to make life changing alterations in our behavior. However, after a few days into the New
Year we may already be feeling frustrated, discouraged, disillusioned and even
deflated, questioning whether we can truly incorporate these new behaviors into
our daily lifestyles. Sometimes, we give up on our goals too early in the process
because we are afraid that change is not possible or that we are not
capable of changing.
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Change Happens in Stages
Change, though we love to hate it, is an important
part of the human existence; and, often occurs whether we want it or not. Our notions of self-determination and free
will may lead us to conclude that change will occur simply by our
desire to make it so. While a strong desire for change is key, it is also important that we remember that change is a
process. Approximately 2 decades ago, researchers Carlo C. DiClemente and J.O. Prochaska
introduced a theory for understanding the process that we go through when
trying to make a change. The theory of
change suggests that we go through 5 stages when trying to change our behavior.
While the theory of change was initially applied to
understanding the process of changing addictive behaviors, the stages, which include pre-contemplation, contemplation,
preparation, action and maintenance (See
e.g. http://psychcentral.com/lib/2006/stages-of-change/all/1/)
have been applied to understanding the processes of changing other behaviors.
“I know what to do, so why can’t I just do it?”
Depending on where you are in the stage of change
your efforts at trying to change your behavior may be met with a variety of defeating
thoughts including:
·
I feel stuck.
·
Is this change really worth the effort?
·
Can I really change?
·
Do I have what it takes to change?
·
Will the changes I make last?
·
Will others like me if I change?
·
Will I like me if I change?
We Have to Expect Push Back
On the journey to change, we have to expect that we
may encounter push back from our own internal discomfort. Sometimes when trying
to incorporate healthy behaviors or discontinue unhealthy ones, we may
encounter the obstacle of self sabotage.
Self sabotage, our tendency to continue to engaging
in unhealthy behaviors despite the negative impact it may have on our lives, is
an important “pop-up” in our process of change, one that we must learn how to
block effectively.
Understanding the obstacles we may encounter is an
important tool for navigating the path toward change. By preparing ourselves for the internal
obstacles we may encounter we can begin to greet each obstacle with a “Hey,
I’ve been expecting you, and I have just the thing for you” rather than “What
do I do now?”
(c) 2013 Dr. Lori C. Thomas
Self sabotage, unfortunately, is so much easier than a lasting commitment. Everyone wants instant results and the work that goes into change can be uncomfortable.
ReplyDeleteYes, absolutely, change can bring about feelings that at times seem intolerable. We often have to remind ourselves of the following:
Delete1. Sitting with the discomfort is part of the process.
2. These feelings of discomfort are only temporary.
3. We can reach our goals with a any combination of steps ranging from tiny to enormous.
Change is indeed a scary undertaking, but is nonetheless necessary in our lives if we want to achieve positive growth and peace of mind.
ReplyDeleteYes indeed. Thanks for the comment.
ReplyDeleteWe have just connected with you via Twitter. You have very interesting blog posts!
ReplyDeleteThank you for your comments and I will look forward to connecting with you on Twitter.
ReplyDelete