It's not surprising that change does not come easily! It often requires much effort and seems to be a slow process. The following suggestions can be helpful for those considering making any lifestyle changes. Let's use smoking cessation as an example:
1. Make a personal decision to change. We often fail to make changes because we continue to "ride the fence". Decide if you really want to stop smoking or not. Otherwise, your "attempts" to change will be unsuccessful.
2. Agree to follow instructions. These instructions may come from a friend who has experienced success with smoking cessation, a doctor who has prescribed medication or a professional counselor. Change will come more easily when we follow recommendations, even when we don't understand or agree with them.
3. Realize that people are different. One person may quit smoking "cold turkey" while another person may experience several "setbacks" before being able to stop. Try to avoid comparing your situation to others'.
4. Be prepared to try several different strategies. For example, you may find that a nicotine patch did not prove helpful in your efforts to stop smoking, but medication leads to lasting cessation. Keep your mind open.
5. Keep on trying. Most people experience setbacks when trying to change a habit like smoking which is also physically addictive.
Taking responsibility to make changes can be one of the most difficult steps. However, it is impossible to change without looking inside yourself for the motivation to get through the difficult process of change.
Although things outside of ourselves can "force" change upon us, such as some states, districts or individual stores being mandated to stop smoking, it is very difficult to change without recognizing the benefit to oneself. Why do YOU want to stop smoking? Would you like to live longer with lowered chances of having a heart attack, stroke or cancer? Is it important to you to create a healthier environment for your children and other people with whom you live? Could you enjoy the money saved by not smoking? Decide what is meaningful to motivate you.
Many people fear change - change of any kind. Changing our behaviors can make us very uncomfortable. For example : Are you afraid of what will happen if you don't have cigarettes for comfort? Do you worry that friends who smoke may not want to socialize with you if you stop? If fear is preventing you from changing, you have a responsibility to get help in facing your fear. Others can provide support but you must seek the help.
Staying stuck by blaming others for forcing change or waiting for others to change can sabotage any change efforts. It might be challenging to find a personal reason to change, or tempting to seek someone else to "fix it" rather than go through the process. Taking responsibility and succeeding at making positive changes can be deeply rewarding. No one can stop your smoking, change your eating habits, or improve your relationships but you!
Once you have made the decision to change, it is important to plan how to accomplish the change you desire and to carry out your plan. Realize that no plan is perfect and most will need some adjustment.
For example, many have found the following steps helpful in quitting cigarettes:
1. Get ready to quit
by reviewing what worked and didn't work in your past efforts to stop. Set
a date to quit and remove cigarettes and ashtrays from your environment.
2. Get help by asking your friends, family and coworkers for support, seeing your doctor for medication, or attending smoking cessation groups.
3. Learn new behaviors and skills to distract yourself from the routine of smoking and add healthy pleasure to your day.
4. Be prepared for difficulties and relapse. Don't stop trying to quit if you start smoking again. Most people try several times before being successful. Avoiding alcohol and being around other smokers can increase your chances of success. Eating healthy and increasing exercise can help prevent weight gain.
Although change can be difficult, you don't have to go it alone. Your EAP can offer support 24 hours a day. We are just a phone call away!
1-800-688-6330
