Mental Health Tip of the Week: The mystery of "CHANGE"

What is it that is so mysterious and elusive about change? Why isn't desire to change enough? Why do we lose momentum when we are in the change process? And why doesn't what worked last decade work this time around when trying to make a change?

Behavior change is rarely a discrete, single event; the individual moves gradually from being uninterested to considering a change to deciding and preparing to make a change. For most persons, a change in behavior occurs gradually, with the individual moving from that place of being uninterested, unaware or unwilling to make a change, to considering a change, to deciding and preparing to make a change. Genuine, determined action is then taken and, over time, attempts to maintain the new behavior occur. It is important to remember that relapses are almost inevitable and become part of the process of working toward life-long change.

A little about the five stages of change:

Precontemplation Stage

During the precontemplation stage, individuals do not even consider changing. Smokers who are "in denial" may not see that the advice applies to them personally. Persons with high cholesterol levels may feel "immune" to the health problems that strike others. Overweight individuals may have tried unsuccessfully so many times to lose weight that they have simply given up.

Contemplation Stage

During the contemplation stage, persons are ambivalent about changing. Giving up an enjoyed behavior causes them to feel a sense of loss despite the perceived gain. During this stage, individuals assess barriers (e.g., time, expense, hassle, fear, "I know I need to, doc, but ...") as well as the benefits of change.

Preparation Stage

During the preparation stage, persons prepare to make a specific change. They may experiment with small changes as their determination to change increases. For example, sampling low-fat foods may be an experimentation with or a move toward greater dietary modification. Switching to a different brand of cigarettes or decreasing their drinking signals that they have decided a change is needed.

Action Stage

The action stage is the one that everyone is eager to see the one's they care about reach. Many failed New Year's resolutions provide evidence that if the prior stages have been glossed over, action itself is often not enough. Any action taken by individuals should be praised because it demonstrates the desire for lifestyle change.

Maintenance and Relapse Prevention

Maintenance and relapse prevention involves incorporating the new behavior "over the long haul." Discouragement over occasional "slips" may halt the change process and result in a person giving up. However, most individuals find themselves "recycling" through the stages of change several times before the change becomes truly established.

Relapse is common during lifestyle changes. It can be very helpful to realize that even though a relapse has occurred, the individual has learned something new about themselves and about the process of changing behavior. Focusing on the successful part of the plan ("You did it for six days; what made that work?") shifts the focus from failure, promotes problem solving and offers encouragement. It is not failure until a person stops trying altogether. The goal here is to support individuals and re-engage their efforts in the change process. We all should be left with a sense of realistic goals to prevent discouragement, and have the positive steps toward behavior change acknowledged.

(Info. adapted from: http://www.aafp.org/afp/20000301/1409.html)

mental health