LIFESTYLE MANAGEMENTBY: JIM AMADIO

Health, Wellness and Lifestyle Management

Behavior Change- A lifestyle Management process that involves cultivating healthy behaviors and working to overcome

unhealthy ones.

Factors That Influence Health and Wellness

Health HabitHeredity/ Family HistoryEnvironmentAccess to Health CareBehavior

CHECK YOURSELF!Examine your Current Health Habits

Choose Target BehaviorLearn About Target Behavior

Find Help

Transtheoretical Model

6 Stages of Change:

1) Precontemplation2) Contemplation

3) Preparation4) Action

5) Maintenance6) Termination

PreContemplation

People in this stage of change are usually:

not thinking they have a problemnot intending to change their behaviorunaware of risks associated with behaviorsIn denialblaming others for their problem or behaviorsThinking of more important reasons not to change or have external factors to their problems or behaviors

CONTEMPLATION

Know they have a problemIntend to take action within 6 monthsAre aware of the costs of changingBelieve that for success one must realize that the benefits of change outweigh the costsBelieve that there are specific barriers to change that appear too difficult for them to overcome

People usually:

Preparation

People:Plan to take action within a monthBegan to make small changes in behaviorEngage in new healthier behavior not consistentlyCreated plans for change but worry about failing

People:Outwardly modify their behavior and environmentDisplay the greatest commitment of time and energyAre prone to great risk for relapse

Action

Maintenance

People:Maintain their new healthy lifestyle for at least 6 months May or may not have relapses and if one occurs they make quick reestablishmentMay remain in this stage for a few months up to a few years

TerminationFor some behaviors, not everyone may reach the 6th and final stage of terminationPeople in this stage are no longer tempted to relapse into old behaviorsThey have a new self image and total self efficacy with regard to their target behavior

Developing skills for change: Creating a

personal plan1. Monitor your behavior and gather

data2. Analyze the data and identify

patterns3. Be smart about setting goals4. Devise a plan of action

1.) Monitor your behavior and gather data

Record:What the activity was

When and where it happenedWhat you were doing

How you felt at the time

Example: If your goal is to start an exercise program tract your activities to determine how to make time for your workouts.

2.) Analyze the data and identify patterns

Track behavior triggersNote connections between feelings

and external cuesNote the location, situation and

actions of others around you

3.) Be “SMART” about setting goals

Specific- avoid vague goals

Measurable- make goals quantifiable (use numbers)

Attainable- set goals within your physical limits

Realistic- manage your expectations when setting goals

Time frame-specific- give yourself a reasonable amount of

time to reach your goal, state the time frame in your behavior change plan, and set your agenda to meet the goal within the given time frame

4.) Devise a plan of action

Obtain what resources you needModify your environmentControl related habitsReward yourselfInvolve the people around youPlan for challenges

5.) Make a personal contract

Including:

The date you will startThe steps you will take to measure

your progressThe strategies you plan to use to

promote changeThe date you expect to reach your

final goal

Obstacles

1. Social influences2. Levels of motivation and

commitment3. Choice of techniques and level of

effort4. Stress barrier

5. Procrastinating, rationalizing and blaming

1) Social Influences

Focus on yourselfSupport groupReal family/real friendsRole models of influenceBe an example

Me

Family

Friends

Role Mode

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2) Levels of motivation and commitment

No progress until inner drive is foundPersonal commitment is ready to meet goalsHealthy (vs) unhealthy behaviorDesire of change will be stronger with healthier behaviorFind natural inspiration and motivation boosters

3) Choice of techniques and level of effort

Make changes where you are having most troubleFind healthy alternatives for goalsTest yourselfPush yourself because change is not easyChoose techniques that work best for you

4) Stress Barrier

Hitting a wall: look at the sources of stress in your lifeTemporary stress: (such as catching a cold or having a term paper) wait until it passes before strengthening your effortsOngoing stress: find healthier ways to manage itStress management: make it your highest priority

5) Procrastinating, rationalizing and blaming

Procrastinating: Break your plan into smaller steps that you can accomplish one day at a timeRationalizing: when you win by deceiving yourself it is not much of a victoryBlaming: is a way of taking your focus off of the real problem and denying the responsibility of your own actionsClick here to return to first slide