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 support person that can help you develop an action plan.
- Check out www.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 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 your 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 your Wellness Coach.
5. Maintenance occurs when your new behavior has become a habit. Enjoy your new healthy, DYNAMIC life!
- Stay focused on your personal motivators to avoid slipping back into old habits.
- Celebrate your success by developing a system of ongoing rewards, like a new outfit, an outing with friends or maybe even a 6 day Caribbean cruise sponsored by www.diabetesdailypost.com which sails on January 7, 2013 to provide diabetes-related education, inspiration, & FUN!
- 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 with www.diabetesdailypost.com, your Doctor, Wellness Coach & other sources of ongoing education & support.
(Source Wellcoaches Corporation)