Relapse Prevention: Making changes now to be ready later

When the seasons change in the spring and summer months our human bodies tend to wake up a bit from our winter slumber.  We have a lot more energy this time of year and motivation rises to match the increased number of hours we are exposed to daylight.  These changes bring great opportunity to be more active, get things done, and work on personal improvements, as well as work on our stress management and relapse prevention plans.

With more sunshine and longer days comes a boost in serotonin and a much better sleep/wake schedule.  There is a noticeable increase in desire to do things, but it's best to keep track of the calendar because these warm and energetic times of the year only last so long depending on where you are at in the world.  For those here in Colorado, the season is roughly 16 weeks long from June through September.  Therefore, many people capitalize on this time of year to get in those vacation, home improvements, and outdoor activities they love so much.  It's also the time to capitalize on motivation that might be missing in the winter months, and with this motivation comes the energy and desire to revise your relapse prevention plan, be those for substance abuse, depression, or anxiety.  Plan to do it now while the desire and energy are here!

According to Psych Central your plan should include several things including, recognizing your red flags or "triggers", developing alternative activities, avoiding situations that you know are dangerous for your sense of wellbeing, and two very important other factors, which are to rehearse how you plan to respond when situations arise that trigger you, as well as have your stress management techniques at hand and ready to be used when the situation calls for it (i.e., such as during the holidays, shortened days of sunlight, and more hectic times of year concerning interrelations with family and friends).

Preparing now in the warmer months while energy and motivation are high is like buying yourself an early gift and wrapping it up to open later.  Having a plan for yourself now, or revising and updating the one you already have, is a great act of self-maintenance, self-love, and self-care, just like keeping up on your exercise or dental care.  It's something you will thank yourself for later when the days once again grow short and stay darker longer, and when your motivation is once again low.

You can find my prior blog entry about relapse prevention here

"What you do makes a difference, and you have to decide what kind of difference you want to make."    ~Jane Goodall

Thanks to Larissa S for the great photo

Reducing Stress: Seeing your New Year Resolutions through to the End

It's a new year and fresh starts are always a clean slate, allowing a way to put some things behind you and begin again. 

According to a new survey from Forbes Health, the top resolutions for 2024 are to improve fitness, finances and mental health.  So it's clear that people really want to do well, take care of themselves, stay out of debt and feel better emotionally and psychologically.  But where do we begin?

Reaching these kinds of goals takes a lot of determination and consistency in behavior and schedule.  So finding ways to approach the problems of inconsistency and broken schedules is a great place to begin.  In other words, how to stay on track with your new goals and themes for the year.

Here is a simple method to consider:  First, limit the plan to as few items as possible.  Second, keep the goal and expectation within reach (even a little low if necessary).  Third, place expectations and consistency at an equal level.  So the summary of the plan is:  A) few items, B) expectations within reach, and C) keeping expectations and consistency equal.

So here is an example:  Let's say you want to lose 10 pounds.  The first step is to keep that simple, not decide it also includes joining a gym, running 5 miles a day to reach it, altering your entire diet, and increasing the number of times you walk the dog a day to increase steps all to reach the goal of losing 10 pounds.  Instead, the simple goal is just one goal, and that is to drop 10 pounds.  

Next, you want to set the expectations for your 10 pound weight loss within reasonable reach.  Calculating a reasonable number of pounds to drop per week, how to do that based on caloric intake and caloric burning, and determine a reasonable amount of activities or diet restrictions that can actually be reached on a daily and weekly basis.  The key wording her is "reasonable expectations" of yourself and the diet, not unreasonable or even impossible.

Finally, you would determine what you can reasonably do on a consistent basis to reach these tasks and goal.  Such as how far you can reasonably run if not 5 miles a day, and how many sit up or miles walked can your reasonably or actually fit in to your busy schedule without overloading yourself and starting to fail at the  task?

Last year I wrote about setting "themes" for your New Year instead of "resolutions" or "goals".  With that in mind, set these new target activities in your life as themes to focus on and not some end-all place to reach.  Especially when it comes to tasks like dieting, where it's the lifestyle that is to change on a regualr basis and not just a number that is to be reached.

If your goal is to spend less money.  Try outlining that goal with this three-part plan.  One, keep it simple.  Don't try to stop your daily latte', plus cut your grocery bill in half, plus cut out your Amazon shopping, and have your cable disconnected all at once.  Start with something small that helps you learn to discontinue one thing consistently.  If that item is within a reasonable level of expectation and you know you can do it, then try the easier task first.  If, say, you just focus on cutting out the daily latte' and have a pretty good idea that that first goal is reachable, and that you can easily reach that expectation of yourself, then let that be enough at first.  Being able to show yourself you can cut that item out over time leads to an overall feeling of success, which sets you up to try a second item on your financial goals list.

Whatever changes you have decided to tackle for the New Year, make sure they are simple, reachable, and you feel confident you can stay steadily after them until you reach success.

You can see my previous blog entry about ways to stick to your New Years resolution here.

"Motivation is what gets your started, habit is what keeps you going."    ~Jillian Michaels

Thanks to Nan Fry for her great image, https://creativecommons.org/licenses/by-sa/2.0/