lifestyle/change Flashcards
the 4 C’s for coping with change
commitment
control
challenge
connection
what is change
a gradual process that occurs over time
desired or undesired
can be resisted
what is the “stages of change/ transtheoretical” model
a model suggesting change does not happen with one step
individuals move through a series of stages to adopt healthy behaviours
has 6 stages
6 stages of change
precontemplation
contemplation
preparation
action
maintenance
graduation/termination or relapse
precontemplation
no intention of changing behaviour/action in 6 months
not interested in help
defensive and in denial
“ignorance is bliss”
contemplation
Becoming aware a problem exists and has consequences
starts to weigh pros and cons
still somewhat resistant to change
more open about receiving information to change
“sitting on the fence”
preparation
making commitment to change and planning action
small steps toward change
finding strategies and resources
“testing the waters”
action
taking action towards changing and achieving goal
actively involved and plans how to stay motivated
open to help
takes 3-6 months practice to change behaviour
maintenance
maintaining the change
reminding self of progress made
acquiring new skills
resist temptation and stay on track
post 6 months-5 years
graduation/termination
no desire to return to previous behaviour
new behaviour is now part of identity
relapse
slipping back into old habits
happens at any stage
can be discouraging, disappointing, and frustrating for the person
opportunity to learn and become stronger
“fall from grace”
what are SMART goals
specific (goals are clear)
measurable (says if you’re making progress)
achievable (is it too much?)
realistic (when, for how long)
time focused (break into small parts, schedules)
when are you ready for change?
when you recognize it is your fault, you can see your life cannot continue this way
involves gradual evaluation of thinking and action
