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Breaking Bad Habits Now

Habits form when we repeat an action and often they are very helpful to us. A signification portion of our daily routine is done without much thought, so habits free up our brains to focus on other tasks.  We form bad habits because they have short-term benefits, and we ignore the long-term consequences for this momentary payoff.  The more enjoyable the instant gratification, the harder the bad habit is to break.

Why is it so difficult to break bad habits?  When behaviors are enjoyable, even if they’re unhealthy, they can release a chemical in the brain called dopamine.  The habit becomes even stronger, and we continue doing it regardless of how we feel afterward (i.e. overeating, obsessively checking social media, etc.). 

Strategies to Break Bad Habits

It is possible to break bad habits, but how long it will take varies for everyone.  For example, if you’ve been eating unhealthy lunches for years, then it won’t be easy to switch to salads every day.  Smaller changes can make the transition out of a bad habit more bearable.  It’s a myth that it only takes a set amount of days to break a habit.  Everyone is different, and we all progress at our own rate.

 

Luckily, humans are good at learning how to exercise self-control.  Along the path to better habits, we must start by making a choice.  Here are several strategies to break bad habits:

• Getting Started
  • Identify purpose- Perhaps the most helpful strategy is to understand what purpose the bad habit serves. If you weren’t getting something from it, you wouldn’t keep doing it.  For example, maybe you smoke to help calm you down, or you overeat for comfort.  Once you’re able to identify the needs behind the habits, you can look for healthier alternatives. 
  • Identify progression- What actions typically lead up to your habit? Disrupting the progression of events that trigger your bad habit sets you up for greater success. 
  • Identify motivation- How would you assess your commitment to change? On a one-to-ten scale, how would you rate your motivation?  If you’re at a three, that’s not a shameful thing.  Instead of focusing on how to be a ten, consider what changes would take you from a three to a four.  Small adjustments can make a big difference.  Also, identify why you want to change.  Feeling a deep connection to your “why” helps make difficult choices worth it. 
  • Identify influence- Try to avoid individuals who are linked to dangerous habits like excessive drinking or drug use. Their influence could make you want to go back to the old behavior.
• Moving toward good habits
  • Plan ahead- Don’t trust your strength in the moment. Making a plan ahead of time for dealing with temptation prepares your mind to resist the urge.  Try calling a friend or someone to hold you accountable. 
  • Change environments- Be mindful of situations and temptations where it might be easy to continue in your behavior. Perhaps, you desire to change your eating habits.  Consider taking a new route home if you routinely pass a desirable fast food restaurant.  This will help to eliminate the potential for a slip-up.
  • Practice mindfulness- Pay attention to your mind and body. Be mindful of the emotions you’re experiencing and what’s going on in your body.  This will help you take better care of yourself. 
  • Replace with good- Trade out your bad habits for good ones. For example, swap out the time you once spent overeating and use it to exercise.  Create healthy, daily routines to help fill the need or craving of your bad habit.  It might not completely eliminate your desire, but it could subdue some of your bad habit urges.  Consider spending time with loved ones or develop a new hobby or interest. 
• Possible Setbacks along the Way
  • Not alone- You don’t have to do this alone. Find someone wanting to quit one of his or her bad habits and team up.  Or, consider partnering with someone who’s already quit as an accountability partner or mentor.  Don’t compete against each other, but encourage one another along the way.
  • Forgive- If you slip up, don’t beat yourself up. Change takes time.  Some days you might take a step back before you keep moving forward.  Forgive yourself and keep trying. 

 

Rewards are also a great way to stay motivated during the journey from bad to good habits. Choose healthy rewards that won’t prove to be a gateway back to old behaviors, and congratulate yourself for even taking small steps.  You can also reward yourself by being vocal in your celebration.  You can literally rewire your brain by cheering, smiling, and clapping when you do something positive. 

As with any difficulty, don’t be afraid to reach out and ask for help.  To learn more about yourself and your habits, consider finding a therapist or support group.  You can also talk to your doctor about how to make healthy decisions.  They might be able to steer you toward the best strategy to break your bad habits and change them for the good. 

 

Want to talk to a counselor today about this? 

Call Amplified Life at 800-453-7733 and ask for your “Free 15 Minute Phone Consultation" with one of our licensed counselors. We’ll listen, answer questions you may have, and help you plan next steps.

 

Sources:

http://www.nlm.nih.gov/medlineplus/magazine/issues/spring12/articles/spring12pg18-19.html

http://health.usnews.com/health-news/blogs/eat-run/2013/09/30/breaking-bad-habits

 

 

 

Coping with Change

Change is all around us.  From our first breath until our last, our lives will always be changing.  Our relationships, families, physical and mental health, jobs, communities, and finances continue to change, directly and indirectly affecting us. 

Trying to avoid change proves fruitless; it will always catch up to us.  Knowing a transition is coming can help us begin to mentally and emotionally prepare for a new situation. However, unexpected change is just as common.  Sudden negative events can easily become crises, and some may even prove traumatic.

Effects of Poor Coping Skills

Though change is not optional, your attitude is.  Attempting to avoid change or pretend it doesn’t exist will only harm you and possibly others in the process.  Poor coping skills to deal with the changes happening in and around you will negatively impact your body, thoughts, and emotions.  If you can’t cope well with change, you’re at a higher risk for symptoms of anxiety and depression.  Your overall physical health is likely to suffer.  Relationships with those you care about may grow strained and tense.  When you can’t effectively handle life’s changes it will only take a very small amount of stress to make you feel completely overwhelmed.  Defining your life goals and dreams will also become difficult and clouded. 

 

Positive Ways to Cope with Change

If you feel as if you’re not processing change as well as you could, be encouraged.  Your ability to cope with change, sometimes called resilience, is not a fixed value.  Bouncing back is a learned skill.  While some individuals naturally possess a greater resilience, you can increase your ability to positively cope with the changes that occur. 

 

Specific ways of acting and thinking will help you live a life that actually welcomes change.  You can also learn to adapt more easily to new experiences and environments.  The following tips are some strategies to help you cope well with the changes affecting your life, whether they are expected or unexpected: 

• Control- Learn to accept what you can and can’t control. We will spend an enormous amount of time and energy if we blame others and try to make them change.  If we constantly take another person’s actions personally, we can easily feel stuck in the situation.  The sooner we realize we can only control ourselves and not others, the more quickly we can bounce back.  Consider how you can take responsibility in the situation.  How can you change what’s happening?  What could you do to accomplish your goals?  Fix your mindset on the only thing you can control, and that’s you.
• Examine thinking- Sometimes when we feel stressed or anxious, our minds will go into overdrive. We might jump to worst-case scenarios or even imagine impossible or irrational situations.  However, slowing our minds down with some relaxation techniques will help us examine those wayward thoughts.  Focusing on the facts can help keep our thoughts and emotions under control.  This will also help you strategize where to put your energy and how to solve the problem. 
• Permission to grieve- Many changes in life take the form of losses. These can be positive, but even a good change can bring a sense of loss or sadness.  For example, graduating from college is a wonderful transition.  Regardless, you might miss the role of student, the environment or the friendships you enjoyed.  During change it’s important to allow yourself time to grieve what may have been lost such as a job, a title, your sense of security, a loved one, a pet, etc.  You’ll need time to embrace the change, take care of yourself, and possibly seek out support. 
• Timing- Being able to positively cope with change gives us the opportunity to look at past, present, and future perspectives.
  • Consider past challenges- One way to positively face change is to look back. This can serve to remind you of your ability to solve problems and adapt to new situations.  You can also examine these past experiences and look for areas of growth.  Ask yourself, “How would I handle these changes differently than before?  What strategies haven’t I tried before?”
  • Focus on the present- Both looking at the past and planning for the future have their value. However, remember not to lose sight of the present.  Take some time each day to practice relaxation exercises.  Focus on your breathing and senses to feel calmer and more ready to tackle new experiences.  Relaxation techniques will also help you notice your physical and emotional responses to stress and when to address them. 
  • Set future goals- Times of change are excellent opportunities to reflect on your values and purpose in life. Perhaps, you’ve been exhausting valuable time and effort on unimportant situations.  Having clear values and goals for the future help ward off the physical and emotional symptoms that emerge in changing and uncertain times. 

Humans were never intended nor built to weather all of life’s storms on their own.  Leaning on friends or family or seeking help from a medical or mental health professional can help you regain your energy, focus, and passion for your goals.  Support groups can also assist you in embracing the change, letting go, and moving onward and upward with your life.

 

Want to talk to a counselor today about this? 

Call Amplified Life at 800-453-7733 and ask for your “Free 15 Minute Phone Consultation" with one of our licensed counselors. We’ll listen, answer questions you may have, and help you plan next steps.

 

Sources:  http://www.apa.org/helpcenter/road-resilience.aspx