MENDING YOUR WAYS!
published: Wednesday | March 2, 2005
Wendel Abel, Contributor
Here are ways to promote the appropriate behaviour to achieve these goals.
Be motivated: If you are going to change your behaviour, you must be motivated. Motivation does not happen overnight. Create a decision chart. Get a sheet of paper and divide it in two sections; on one section state all the benefits to be achieved when you change your behaviour, and on the other, all the problems associated with not changing the behaviour. Display this chart where you can see it every day.
Take responsibility: We can all improve the quality of our life regardless of our circumstance, but we must make the appropriate choices, so start taking responsibility for your health. Enlist support: Changing bad habits can be difficult. It is easier to do so when you receive support and encouragement. Avoid all the persons who display the bad habits you want to change, for example, start hanging around non-smokers or persons who exercise regularly. Avoid persons who do not pay attention to their diet. Associate yourself with persons who are positive and encouraging. Make a plan: Life does not happen by chance. If you fail to plan, then you are planning to fail. If you want to control your diabetes or your cholesterol, make a step-by-step plan. Post your plan where you will see it daily. Monitor your achievements by checking your weight, blood pressure or whatever you are trying to control. Become aware: Learn more about the problem you want to change. If you want to lose weight, you need to find out more about diet, about the sources of fat and how many calories you need to take per day. Educate yourself about how many calories you lose when you exercise. Want to control your blood pressure? Find out the things you need to do to achieve this, for example, reduce salt intake and manage stress in your life. Ask your doctor or health care provider questions. Become involved in planning for your health and wellness.
Avoid triggers: Triggers are the people and things that will make you slip into bad habits. Make a list of all the triggers in your life. Avoid them. If you cannot avoid them, imagine the course of action or steps that you can take when you encounter these triggers, for example, if friends around you start smoking, decide long ahead what actions you can take to excuse yourself from their company. Develop new behaviour: Old habits are hard to die, but sometimes they are easier to replace. For example, start walking with friends instead of watching television, and start eating healthier foods. Develop positive thinking: Replace negative thoughts with positive ones, for example, 'I will stop smoking this year'; 'I will control my weight'. Write the positive things you want to achieve and display them where you will see them daily. Imagine yourself in good health. Imagine your blood pressure and your blood sugar controlled.Reward yourself: Whenever you achieve a goal, reward yourself by treating yourself to something special and healthy. Engage in positive self talk, for example, 'I have done it; I am great'. Dr. Wendel Abel is a consultant psychiatrist and senior lecturer, University of the West Indies; email: yourhealth@gleanerjm.com.
