COLUMN: Keeping Change Constant
“The only constant in life is change.” If change is the only constant, why is it so hard to change habits and routines? Whether your goal is to increase physical activity, develop a positive body image, increase the servings of fruits and vegetables eaten, or keep within a budget, there are both individual steps and professional resources at USU to help you improve your overall wellness.
Our desire to change varies depending on our perceived value of changing. Psychologists James Prochaska and Carlo DiClemente identified five stages of change. The precontemplation stage is characterized by not being ready to change or being unaware of the need for change. Contemplation is when one considers making a change. Preparation involves beginning to take steps toward the desired change. Action is modifying behavior and reconfiguring the environment to support the behavior change. This requires time and energy. Maintenance involves sustaining the change.
Each of us feels the pressure to change – from friends, family, media and health professionals. But no outside source is able to change someone; the person must want to change. If someone is considering change, friends, family and professionals are great resources for helping facilitate change. As a dietitian, I assess for readiness to change and then adjust my counseling accordingly. I provide information to help clients assess the need for change; I build confidence and help motivate clients contemplating change; I help clients set a plan of action, facilitate decision making and praise positive behaviors changes. Working with a professional in your area of change is beneficial at all stages. The USU Counseling Center and Student Wellness Center are great campus resources.
If you are preparing for change, I’ve got some suggestions. Set specific, measurable, achievable, realistic and time-framed (SMART) goals to help clarify the steps for making the desired change. Be specific. Ask yourself, “What do I really want to accomplish?” Make the goal measurable. If you can’t measure your progress, how do you know when you have reached your goal? Set achievable goals. Consider whether you have the skills needed to make the change happen at this time in your life. Be realistic. It is better to make small, gradual changes that allow you to succeed than to work for something that is either overwhelming or unsustainable. Provide a time frame. This includes setting a completion date, and also regular intervals for reviewing your progress. Instead of setting yourself up for failure, set yourself up for success. Intermediate goals that work towards the broader goal are important. They promote goals that encourage change, but that are readily obtainable. Success is often one of the greatest motivators for continued change and progress.
Once prepared to change, the most challenging part follows … the actual change. The environment in which we surround ourselves impacts our behaviors. Physical objects can trigger certain behaviors such as placing bowls of candy or fruit on a visible countertop. Seeing food can lead us to eat more. Our social network has a powerful impact on our behavior. A study in the July 26, 2007 New England Journal of Medicine showed that our weight is often correlated with the weight of our friends and family. Interacting with people whose behaviors are similar to your desired behaviors is a helpful environmental change. Exercise classes are a great way to meet physically active people. Visualizing your desired change and remaining positive about the changing process can create a supportive mental and emotional environment for change. Restructuring the physical environment can help sustain your goals into the future.
Remember, our life can be viewed as one big experiment. It is a process of developing goals, working towards those goals and learning about ourselves, others and our environment. If you are unable to achieve a goal, do not think of it as a failure and give up. Instead, assess what you learned, modify and move on. Maybe the timing was not right for you, maybe you need more social structure and support, maybe you set a goal that was not a priority in your life. With that knowledge, you can evaluate the goal and move forward with a better perspective. Best wishes for your continued experiment.
MarLee Harris is a registered dietitian at the Student Wellness Center. She is available for nutrition consultation for students and employees. She is a contributor to the Be Well Health Column. To make an appointment, please call 797-1131. Her email is askadietitian@hotmail.com.