If you have a goal to defeat Type 2 Diabetes, or make any other life change, you must be ready & committed to take action. The following model, which is based on the Trans-theoretical Model of Change, can serve as a guideline to see if you are truly READY to make behavioral change. The stages range from Pre-contemplation, Contemplation, Preparation & Action to Maintenance.
1. Pre-contemplation indicates that you are not ready to change. To begin moving forward toward a healthy, dynamic life:
· Decide which benefits would most help improve your quality of life.
· Analyze obstacles that have sabotaged previous efforts to change.
· Examine the reasons why part of you does not want to change.
· Consider the long term results of your current behavior. Think about how painful your life may become if you do not take steps to improve your health & manage Type 2 Diabetes.
· Seek support from a knowledgeable, caring Wellness Coach or health professional that can help you develop an action plan.
· Check out diabetesdailypost.com for education & resources.
2. Contemplation is the stage where you intend to change an unhealthy behavior within the next 6 months, but are experiencing ambivalence. Methods of moving forward from contemplation to preparation may include the following:
· Make a list of benefits & actions to be taken in order to achieve those benefits.
· Examine the downside of giving up old behaviors for new, healthier behaviors.
· Work with a health professional or Wellness Coach to develop & achieve small goals that will help you to become more knowledgeable & confident in your ability to change.
3. Preparation shows that you intend to change a behavior within the next 30 days. In order to move forward from this position:
· Make a written statement of your commitment & set a start date.
· Examine & write down your personal motivators, obstacles & strategies to cope.
· Brainstorm with a health professional or Wellness Coach to develop an action plan of small, realistic goals that will move you forward.
4. If you are taking action & making changes to control your Type 2 Diabetes or any other behavior: · Continue making gradual changes & setting achievable goals.
· Anticipate possible lapses & develop strategies to cope before the situation arises.
· Avoid high-risk situations.
· Do not get trapped in an all-or-nothing mentality regarding healthy habits. If you relapse, start over. All successful people encounter temporary setbacks.
· Continue seeking support & guidance from a health professional or Wellness Coach.
5. Maintenance occurs when your new behavior has become a habit.
· Stay focused on your personal motivators to avoid slipping back into old habits.
· Celebrate your success by developing a system of ongoing rewards.
· Look for a variety of ways to improve wellness & enjoy the process.
· Stay aware of possible lapses.
· Share your dedication to health with others.
· Stay connected diabetesdailypost.com & WellFitHealthSolutions.com, Michigan-based companies that offer support for people with Diabetes.
(Source Wellcoaches Corporation)