Skip to main content

FINDING CHANGE, PROGRESS, TRANSITIONS AND/OR RECOVERY TRICKY?

FINDING CHANGE, PROGRESS, TRANSITIONS AND/OR RECOVERY TRICKY?

Well, that's because it is.

Do you want change to happen, but maybe, at the same time, you don't want anything to change? Maybe change seems daunting or scary. Perhaps you feel ambivalent about change?

Change is not that simple, as I'm sure you already know. Here's a little exercise to get you started

As many of you will know, change can be frightening, daunting and something we might want and not want at the same time.

This is natural and understandable; after all, you the problem or concern you are struggling with (e.g. eating disorder, anxiety, worry, stress, low mood, etc.) has 'helped' you in some way, albeit in an unhealthy and unhelpful way. It's probably become your safety net, safe haven, comfort blanket; so to change can be anxiety-provoking and scary.

Change is necessary though, in small steps, at YOUR pace (not someone else's) and with small changes that are challenging but not so challenging they provoke extreme anxiety - a small amount of anxiety is fine, even helpful to some extent, and you will cope with that feeling of anxiety.

It's important to prepare for change though first before actually initiating change. Here's a little exercise I use with people I work with in support groups, in one-to-one psychotherapy/CBT/counselling, with supervisees, in training/workshops, through my online mentoring and also in some of the face-to-face coaching I do. It's a first step towards preparing for change: preparation is important for lasting results and change.

EXERCISE: Here's the little exercise (I sometimes modify it, add bits, take bits away depending on the person, context etc, but here is the standard version):

Change Process Balance Sheet

Take a moment to think about the things you want to change…

1. List the negative consequences of experiencing your current problem. Think about the difficulties that you are currently experiencing because of the thing you are struggling with.

2. List the positive aspects of experiencing your current problem. There are positives and negatives about almost every situation. ) In other words, what are the advantages of your problem/the thing you are struggling with.

3. List the personal benefits that you expect if you change yourself. Think about a general goal and how you will have to change in order to achieve it.

4. List the personal costs that you expect if you change yourself. What do you think you’ll need to give up in order to change? There are costs and benefits to almost all types of change. (For example, perhaps you’ll be expected to do things differently and get out of your comfort zone.)

What did you learn from doing this exercise? How ready for change do you think you are? Take a few moments to jot down your thoughts.

You can do this exercise alone, in a group or with someone you trust. It can also be used for various problems and concerns including eating disorders, relationships, worry, unhealthy habits, stress, phobias, anxiety, depression, stress, addictions and lots more.

Good luck and hope you find the exercise helpful! If you need some extra support, please feel free to get in touch to access support, therapy, counselling and CBT.  Here's our websites:

www.eatingdisorderscotland.co.uk
www.citizen17therapy.co.uk
www.glasgowanxietydepression.co.uk

Best wishes,

Alexandra :-)

Comments

Popular posts from this blog

Focus on.... Eating Disorder Not Otherwise Specified (or EDNOS)

Focus on.... EDNOS/OSFED Eating Disorder Not Otherwise Specified (or EDNOS) is now increasingly known as OSFED (Other Specified Feeding and Eating Disorder) accounts for the highest percentage of eating disorders. EDNOS/OSFED is just as serious and debilitating as any other form of eating disorder and needs to be taken more seriously. Unfortunately, however, in our experience, this is often not the case and many are not given appropriate treatment or support (whether from family, friends, professionals and others) and the condition can deteriorte and even change into another form of eating disorder. WANT TO KNOW MORE ABOUT EDNOS/OSFED? Then read on..... EDNOS/OSFED is the most commonly diagnosed eating disorder in clinical settings. It has often been described as ‘partial syndrome’; however, in our opinion, referring to an eating disorder as 'partial' presents several problems, namely that the client or patient is denied support. EDNOS/OSFED describes a form eating d...

BODY IMAGE AND BODY DYSMORPHIC DISORDER: What is it?

BODY IMAGE AND BODY DYSMORPHIC DISORDER As we said yesterday, this week in Mental Health Awareness Week 2019. This is a national awareness week and the theme this year is Body Image. See Monday's post to see what we are doing this week. We will also be posting everyday this week on Facebook, Twitter and the blog about Body Image and BDD (Body Dysmorphic Disorder). Body Dysmorphic Disorder (BDD), or body dysmorphia, is a mental health condition related to Body Image where a person spends a lot of time worrying about flaws in their appearance. These flaws are often unnoticeable to others. People of any age can have BDD and it affects anyone of any gender or sex. Having BDD does not mean you are vain or self-obsessed. It can be very upsetting and have a big impact on your life. Low mood, anxiety, emotional dysregulation, stress, trauma, self-harm and eating disorders are some of the other conditions that can co-occur with BDD. Some o...

1/2 Price Therapy and Consulting Room Hire in Glasgow City Centre

 1/2 Price Therapy and Consulting Room Hire in Glasgow City Centre   We're offering 1/2 price room hire for your first month of using therapy and consulting rooms with us. Offer ends at the end of March, so register as a room user with us before 31st March to ensure you get 1/2 price room hire for your first month. Feel free to get in touch via email for more information/if you have any questions or browse our website for more information and photos. Contact details below.    CONTACT E: contact@glasgowtherapyrooms.co.uk W:www.glasgowtherapyrooms.co.uk