What we Think affects how we act and Feel. ( Thoughts- Trigger Behaviour- Emotions)
What we do affects how we think and feel ( Behaviour)
What we feel affects what we think and do ( Emotions)
We have all come across those days where we wish we had thought first before acting on a simple impulse.
Those thoughts without thinking often lead us to where we wish we had not ended up.
A guy named Albert Ellis devised the ABC Model
Antecedents – Behaviour- Situations The model was devised as a way to target problem thoughts and behaviours.
ANTECEDENTS- BEHAVIOUR- CONSEQUENCE
Antecedents are the triggers that often occur before you engage in an unhelpful habit.
( Thought, feelings, situations)
Behaviour is what tends to happen if we follow through with the bad habit.
Consequences are what happens afterwards. This could be the emotional/ physical/ social effect that our behaviour has had on our current situation.
Check out the example below
Antecedent Behaviour Consequences
I feel Anxious I have a Drink Calm effect from the alcohol
I feel worried I lash out Have said things that you regret
I Feel Lonely I eat Feel Better, Then Fed up.
In order for Change to take place we have to be aware that change needs to occur.
GM-Fitness discuss the stages of Change below.
1 Pre contemplative- Unaware that there is a problem
2 Contemplative- Aware that there is a problem and see there’s probably a need to change
3 Preparing – Made a decision or commitment to change, Taking steps needed for change to occur.
4 Action- Making modifications to ones life, temptation and chances of relapse are strong.
5 Maintenance- After at least a year of successful change in behaviour, this stage hopefully has set you up for a new lifestyle.
6 Termination- the problem behaviour is no longer considered desirable to the client.
An example years have passed since the client last had a food binge/ last drink they no longer have cravings or urges to engage in this behaviour.
RELAPSE ( to undesired behaviour can occur at any time during stages 4-6. This can however be used as a learning opportunity to strengthen current coping strategies and mechanisms in place to facilitate the change process.
Where do you find yourself on the above Change Cycle?
If you wish to make positive lifestyle changes, Please do contact Us here at GM-Fitness.