At lot of people at a certain point in their lives begin to feel dissatisfaction and unfulfilled with their day-to-day routine. They feel stuck, but they don’t know how to make the appropriate changes to live a more happier lifestyle.

4 OBSTACLES TO CHANGE

Common obstacles to change that most people experience have to do with feeling accepted, competent and in control which are associated with our basic survival needs. ^*

• Cognitive – growing up developing low self-esteem, perfectionist qualities and people pleasing traits.
• Behavioural – creating self limiting habits that become engrained into your mind.
• Emotional – resorting to feelings such as anger, frustration, guilt and shame when you fear change or have failed at something.
• Environmental – surrounding yourself with people that are negative or unsupportive, being in environments that keep your in your comfort zone.

Often, people are unaware about their various limiting behaviours, and many types of influences can either strengthen or weaken one’s ability to change.

SELF-EFFICACY

To be able to identify a need for change and to effectively progress through changes, you need to develop self-efficacy which is the belief in your ability to succeed in any particular situation.

Motivation and self-regulation are intertwined with having high self-efficacy. When you develop high self-efficacy you become motivated to overcome your obstacles and you’re persistent in making the required changes in order to be more satisfied with your life’s endeavours.  Self-efficacy also increases your self confidence, and renews your optimism.

THE 6 STAGES OF CHANGE

Studies indicate that when people begin to modify their behaviours, they go through a series of stages. Researchers, Prochaska & DiClemente (1983) constructed the Transtheorhetical Model (TTM) which is based on 35 years of research and empirical studies. The TTM reveals the series of stages that individuals go through when they make a conscious effort to change a limiting behaviour or habit of theirs.

1. Pre-contemplation – no intention of taking action to change a certain behaviour over the next 6 months. Self work: increase your awareness of why it’s needed and the risks associated with your current behaviour.
2. Contemplation – intending to take action in the next 6 months. Recognizing the pros of changing, but spending time procrastinating. Self work: list pros and cons of existing limiting behaviour and consider pros and cons of new behaviour. Identify barriers to change.
3. Preparation – ready to take action in the next 30 days. Developing an action plan. Self work: create goals and develop an action plan.
4. Action – making lifestyle changes over the past 6 months. Self work: implement the plan, revise goals as needed and celebrate your successes.
5. Maintenance – exhibiting a new and more positive behaviour for over 6 months. Self work: continue with transformation, reaffirm positive behaviours and develop coping and self-regulation strategies.
6. Termination – the end state. Not returning to limiting behaviours and bad habits even when feelings of anxiety or depression arise. Self work:continue exercising with new habits and behaviours.

One’s behaviours in the earlier stages may not be linear due to relapse. In this case, triggers should be identified and worked through. An individual may cycle through through the first couple of stages in the beginning before they gain motivation to progress through each of the stages effortlessly. It’s also important to note that during the action stage, behaviours such as grieving and frustration may be exhibited followed by covert behaviours in the form of self-rewards and recognitions during the maintenance and termination stages of the TTM.

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