Presentation on theme: "LIFESTYLE MANAGEMENT BY: Jim Amadio"— Presentation transcript:
1 LIFESTYLE MANAGEMENT BY: Jim Amadio Health, Wellness and Lifestyle ManagementBehavior Change- A lifestyle Management process that involves cultivating healthy behaviors and working to overcome unhealthy ones.
2 Factors That Influence Health and Wellness Health HabitHeredity/ Family HistoryEnvironmentAccess to Health CareBehavior
3 CHECK YOURSELF! Examine your Current Health Habits Choose Target BehaviorLearn About Target BehaviorFind Help
4 Transtheoretical Model 6 Stages of Change:PrecontemplationContemplationPreparationActionMaintenanceTermination
5 People in this stage of change are usually: PreContemplationPeople in this stage of change are usually:not thinking they have a problemnot intending to change their behaviorunaware of risks associated with behaviorsIn denialblaming others for their problem or behaviorsThinking of more important reasons not to change or have external factors to their problems or behaviors
6 CONTEMPLATION Know they have a problem People usually:Know they have a problemIntend to take action within 6 monthsAre aware of the costs of changingBelieve that for success one must realize that the benefits of change outweigh the costsBelieve that there are specific barriers to change that appear too difficult for them to overcome
7 Preparation People: Plan to take action within a month Began to make small changes in behaviorEngage in new healthier behavior not consistentlyCreated plans for change but worry about failing
8 Action People: Outwardly modify their behavior and environment Display the greatest commitment of time and energyAre prone to great risk for relapse
9 MaintenancePeople:Maintain their new healthy lifestyle for at least 6 monthsMay or may not have relapses and if one occurs they make quick reestablishmentMay remain in this stage for a few months up to a few years
10 TerminationFor some behaviors, not everyone may reach the 6th and final stage of terminationPeople in this stage are no longer tempted to relapse into old behaviorsThey have a new self image and total self efficacy with regard to their target behavior
11 Developing skills for change: Creating a personal plan Monitor your behavior and gather dataAnalyze the data and identify patternsBe smart about setting goalsDevise a plan of action
12 1.) Monitor your behavior and gather data Record:What the activity wasWhen and where it happenedWhat you were doingHow you felt at the timeExample: If your goal is to start an exercise program tract your activities to determine how to make time for your workouts.
13 2.) Analyze the data and identify patterns Track behavior triggersNote connections between feelings and external cuesNote the location, situation and actions of others around you
14 3.) Be “SMART” about setting goals Specific- avoid vague goalsMeasurable- make goals quantifiable (use numbers)Attainable- set goals within your physical limitsRealistic- manage your expectations when setting goalsTime frame-specific- give yourself a reasonable amount of time to reach your goal, state the time frame in your behavior change plan, and set your agenda to meet the goal within the given time frame
15 4.) Devise a plan of action Obtain what resources you needModify your environmentControl related habitsReward yourselfInvolve the people around youPlan for challenges
16 5.) Make a personal contract Including:The date you will startThe steps you will take to measure your progressThe strategies you plan to use to promote changeThe date you expect to reach your final goal
17 Obstacles Social influences Levels of motivation and commitment Choice of techniques and level of effortStress barrierProcrastinating, rationalizing and blaming
18 1) Social Influences Focus on yourself Support group Real family/real friendsRole models of influenceBe an exampleRole ModelsFriendsFamilyMe
19 2) Levels of motivation and commitment No progress until inner drive is foundPersonal commitment is ready to meet goalsHealthy (vs) unhealthy behaviorDesire of change will be stronger with healthier behaviorFind natural inspiration and motivation boosters
20 3) Choice of techniques and level of effort Make changes where you are having most troubleFind healthy alternatives for goalsTest yourselfPush yourself because change is not easyChoose techniques that work best for you
21 4) Stress BarrierHitting a wall: look at the sources of stress in your lifeTemporary stress: (such as catching a cold or having a term paper) wait until it passes before strengthening your effortsOngoing stress: find healthier ways to manage itStress management: make it your highest priority
22 5) Procrastinating, rationalizing and blaming Procrastinating: Break your plan into smaller steps that you can accomplish one day at a timeRationalizing: when you win by deceiving yourself it is not much of a victoryBlaming: is a way of taking your focus off of the real problem and denying the responsibility of your own actionsClick here to return to first slide
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