Changing to Thrive: Using the Stages of Change to Overcome the Top Threats to Your Health and Happiness

by James O. Prochaska, Janice M. Prochaska

Overview

Changing unhealthy behaviors is easier said than done. Through interactive exercises, backed by countless research studies, Changing to Thrive will help readers progress through the Stages of Change and find the will power to create lasting change that will allow them to thrive.

Eat healthy. Exercise. Quit smoking. Cut down on drinking. Reduce stress. Changing unhealthy behaviors is easier said than done.

If you’re like most of us, you have already made repeated attempts to change your lifestyle and improve your well-being without lasting success. You may attribute those failures to things like lack of motivation or the “wrong genes.” But it’s more likely that you simply don’t know how to change.

In this groundbreaking book, James O. Prochaska, PhD, and Janice M. Prochaska, PhD, guide you through a six-stage process designed to help you assess your readiness to change, then tap the inner resources necessary to thrive physically, emotionally, and socially.

Backed by countless research studies, the stages of change model, developed by James Prochaska in collaboration with Carlo DiClemente, PhD, has revolutionized the field of behavior change.Through interactive exercises, Changing to Thrive will help you progress through the stages of change and learn that you have the power within to thrive.

Product Details

ISBN-13:	9781616496296
Publisher:	Hazelden Publishing
Publication date:	09/01/2016
Pages:	260
Sales rank:	459,399
Product dimensions:	6.00(w) x 8.90(h) x 0.70(d)

About the Author

James O. Prochaska, PhD, leads the Cancer Prevention Research Center and is professor of Clinical Psychology at the University of Rhode Island. As the codeveloper of the transtheoretical, or stages of change, model, he is one of the top five most cited authors in psychology. He has received, among others, the Innovators Award from the Robert Wood Johnson Foundation and an award for Outstanding Contributions to Health Psychology from the American Psychological Association.

Janice M. Prochaska, PhD, leads the development of innovative, award-winning well-being and change management programs that address cutting-edge behavioral health issues in children and adults at Pro-Change Behavior Systems, Inc. She is one of the most widely published social workers and, in 2013, was recognized with an achievement award by Providence Business News as one of the Outstanding Leaders in New England. www.prochange.com

Table of Contents

Introduction ix

The Top High-Risk Behaviors xi

Well-Being and Happiness xiii

Chapter Summaries xvi

Chapter 1 Precontemplation (Not Ready) 1

The Three Ds of Precontemplation: Don't Know How, Demoralized, Defensive 2

Transforming Defending into Coping 10

Moving from Precontemplation to Contemplation (Getting Ready) 12

Chapter 2 Moving Forward 15

From Contemplation to Preparation (Ready) 17

From Preparation to Action 19

Chapter 3 From Maintenance to Termination 23

Maintenance: A Long Time or a Lifetime? 23

Relapse or Recycling: The Spiral of Change 25

Termination 29

Chapter 4 The Principles of Progress, Part I 33

Precontemplation, Motivation, and Change 33

Staging Yourself for Healthy Stress Management 34

Making Decisions: To Change or Not to Change? 35

The First Principle of Progress: Increase Your Pros to Move from Precontemplation to Contemplation 38

The Second Principle of Progress: Increase Your Consciousness to Increase Your Behavior Change IQ 41

The Third Principle of Progress: Use Dramatic Relief to Move from Precontemplation 45

The Fourth Principle of Progress: Decrease Your Cons to Move from Contemplation 48

The Fifth Principle of Progress: Use Environmental Reevaluation to Move from Contemplation to Preparation 50

The Sixth Principle of Progress: Use Self-Reevaluation to Move from Preparation to Action 54

The Seventh Principle of Progress: Make a Commitment to a Better Life through Self-Liberation to Move to Action 57

Chapter 5 The Principles of Progress, Part II 65

The Eighth Principle of Progress: Counter Conditioning to Use Substitutes for Unhealthy Habits to Move from Action to Maintenance 65

ABCDs for Preventing Stress and Distress: Cognitive Counters 66

The Ninth Principle of Progress: Reinforce Your Progress by Using Rewards to Move from Action to Maintenance 69

The Tenth Principle of Progress: Foster Helping Relationships and Find Someone You Can Count On for Support to Move from Action to Maintenance 73

The Eleventh Principle of Progress: Increase Personal Freedom through Social Liberation by Noticing Social Trends to Move to Maintenance 75

The Twelfth Principle of Progress: Practice Stimulus Control to Manage Your Environment to Make Healthy Habits Automatic and Move to Maintenance and Beyond 79

Chapter 6 Integrating the Stages with the Principles of Progress and the Processes of Change 83

Seeing How It All Fits Together 83

From Precontemplation to Termination-from Unhealthy Stimulus Control to Healthy Stimulus Control 85

Four Effects That Predict Long-Term Success 90

Chapter 7 The Breath of Life 93

Precontemplation: Raising Your Awareness 95

Contemplation Stage: Decreasing Key Cons to Progress to Preparation 103

Preparation: Using Self-Reevaluation to Prepare to Quit 106

Taking Action: Counter Conditioning-Substituting Healthy Alternatives to Counter Smoking 112

Maintenance: Staying Free from Smoking 126

Toward Termination: Being Free from Smoking 131

Chapter 8 Well-Being and Alcohol Problems 133

David's Story 134

Assess Your Alcohol Use to Determine Your Current Stage of Change 135

Increasing Your Pros to Change Your Drinking Habits and Move from Precontemplation to Contemplation 140

In Contemplation, Lower the Cons for Changing Your Drinking Habits 146

Progressing to Preparation 148

Make a Commitment to Move from Preparation to Action 150

Go to Action by Using Counter Conditioning to Substitute Your Drinking Habits with Healthy Habits 151

Developing New Habits to Move toward Maintenance 152

Chapter 9 Healthy Eating for Well-Being and Weight 161

Predicting Success 164

Harry's Story 164

Increasing Consciousness: What Is New That Can Help You Win with Weight? 167

Assess Your Eating Habits to Determine Your Current Stage of Change 168

How to Progress from Precontemplation to Contemplation: The Pros of Healthy Eating 169

Use Dramatic Relief to Pay Attention to Your Feelings 176

Reduce the Cons to Reduce Weight 176

Use Environmental Reevaluation to Notice Your Effects on Others 178

Use Self-Reevaluation to Create a New Self and Body Image and Move to Preparation 179

Use Self-Liberation to Make a Commitment to Increase Your Willpower 181

Choosing Your Best Weight-Loss and Healthy Eating Option(s) 182

In Preparation, Share Your Commitments with Others 183

Use Counter Conditioning to Change Your Unhealthy Eating Habits in Action 183

A Family That Cares 195

Progressing from Action to Maintenance 198

Chapter 10 The Impact of Exercise 203

Increase Your Pros to Move from Precontemplation 204

Progressing in Contemplation: Use Environmental Reevaluation to Notice Your Effects on Others 215

Progressing to Preparation 217

Moving in Maintenance: Use Stimulus Control to Manage Your Environment 223

Chapter 11 Using Less Energy to Change Multiple Behaviors 225

Changing a New Behavior: Sleeping Better by Breathing, Drinking, Eating, Moving, and Feeling Better 227

Using Coaction to Change Multiple Habits 230

Chapter 12 Reducing Multiple High-Risk Behaviors 235

Improving Your Physical Well-Being 235

Improving Your Emotional Well-Being 237

Improving Your Social Well-Being by Sharing Your Changes 243

Improving Your Purposeful Well-Being 246

Improving Your financial Well-Being 249

Epilogue: A Life of Well-Being 253

Acknowledgments 263

Notes 265

About the Authors 271