Best Body Exercises For Chest
If relapses keep occurring or if you can’t seem to control them, you may need to return to a previous stage of the behavior change process. If this is necessary, reevaluate your goals and your strategy. A different or less stressful approach may help you avoid setbacks when you try again.
If you experience a lapse a single slip or a relapse a return to old habits don’t give up. Relapse can be demoralizing, but it is not the same as failure. Failure means stopping before you reach your goal and never changing your target behavior. During the early stages of the change process, it’s a good idea to plan for relapse so you can avoid guilt and self-blame and get back on track quickly. Follow these steps:
1 . Forgive yourself. A single setback isn’t the end of the world, but abandoning your efforts to change could have negative effects on your life.
2. Give yourself credit for the progress you have already made. You can use that success as motivation to continue.
3. Move on. You can learn from a relapse and use that knowledge to deal with potential setbacks in the future.
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Developing Skills for Change: Creating a Personalized Plan
Once you are committed to making a change, it’s time to put together a plan of action. Your key to success is a well-thought-out plan that sets goals, anticipates problems, and includes rewards. This plan includes the following steps:
If your goal is to start an exercise program, track your activities to determine how to make time for workouts. A blank log is provided in Activity 3 in the Behavior Change Workbook at the end of this text.
2. Analyze the data and identify patterns. After you have collected data on the behavior, analyze the data to identify patterns. When are you most likely to overeat? To skip a meal? What events trigger your appetite? Perhaps you are especially hungry at midmorning or when you put off eating dinner until 9:00 p.m. Perhaps you overindulge in food and drink when you go to a particular restaurant or when you’re with certain friends. Note the connections between your feelings and such external cues as time of day, location, situation, and the actions of others around you.
3. Be “SMART” about setting goals. If your goals are too challenging, you will have trouble making steady progress and will be more likely to give up altogether. If, for example, you are in poor physical condition, it will not make sense to set a goal of being ready to run a marathon within two months. If you set goals you can live with, it will be easier to stick with your behavior change plan and be successful.
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