Breaking the Cycle: Strategies for Preventing Relapse in Behavior Change
Change is hard right!? how many times have you set out to make a change only to find yourself right back where you left off from. it can feel like you’re trapped in a cycle, doomed for eternity to repeat yourself.
When it comes to the general advice or common wisdom on the subject of making changes. It usually boils down to the individual having the will to drive the change through, a philsopohy and romanticisation of white knuckling their way through is prevalent.
This can work don’t get me wrong, there are people who manage to make changes with this alone but for how long can they sustain the change?
Some manage to do so for a very long time. Others slip up and where does this leave them.. demotivated and full with shame, self-cricistim and guilt. the pain can be enough for them to give up all together on the once inspired decision to improve oneself or ones circumstances. This all on nothing attitude is not effective.
I would suggest that although discipline is crucial factor, alone it is not effective for long-term behavior change because it relies solely on willpower and motivation, which can be fleeting and unreliable. While discipline can be helpful in the short-term, it often requires a significant amount of effort and can lead to burnout or a sense of deprivation.
For example, if someone wants to lose weight and relies solely on discipline to restrict their calorie intake and increase their exercise, they may initially see results. However, if they don’t address the underlying reasons why they overeat or have a sedentary lifestyle, they are more likely to experience cravings, fatigue, or negative emotions that may lead to relapse.
Maybe, just maybe there’s a better stratergy.. Instead of relying solely on discipline, it is important to adopt a more holistic approach that addresses the underlying causes of the behavior and incorporates self-compassion and self-care
Below is a model of behaviour change. It’s a concept i came across when studying addiction as a part of SMART group facilitator learning resource i complete to enable me to work abroad in Thailand helping people in treatment for drug and alcohol addiction.
I found it to be extremely helpful as did those i shared this with. The more accustomed i became with the model, i realised the explanatory power of this model can be applied to any behaviour not just to provide theory for those trying to quit drugs and alcohol, and i believe this can be of use to anyone looking to make a change but can’t seem to make the change stick.
The model identifies five stages of change that individuals typically go through when making a behavioral change: precontemplation, contemplation, preparation, action, and maintenance, relpase is also a stage.
So how exactly does this work?
Let’s apply this model to the process of quitting smoking. In the precontemplation stage, an individual may not even be aware that their behavior is problematic. They may have no intention of quitting smoking and may not see the negative consequences of their behavior.
In the contemplation stage, an individual begins to recognize that their behavior is problematic and begins to weigh the pros and cons of quitting smoking. They may start to seek out information about the negative consequences of smoking and the benefits of quitting.
In the preparation stage, an individual makes a commitment to change their behavior and begins to plan for it. For example, they may set a quit date, tell friends and family about their intention to quit, and make arrangements to remove cigarettes from their home.
In the action stage, an individual takes concrete steps to change their behavior. For example, they may use nicotine replacement therapy, attend support groups, or develop coping strategies for dealing with triggers.
Finally, in the maintenance stage, an individual works to maintain the changes they have made and prevent relapse. This may involve continuing to attend support groups, developing new coping strategies, and staying vigilant for situations that may trigger a relapse. During this stage, it can be helpful to provide ongoing support and encouragement, such as reminding the individual of their reasons for quitting and offering resources for managing cravings and staying smoke-free.
Relapse prevention strategies
- Distraction: Engaging in an activity that takes your mind off the craving can be helpful. This can include exercise, listening to music, or doing a puzzle.
2. Self-talk: Use positive affirmations and self-talk to remind yourself why you started the behavior change in the first place and how far you have come.
3. Mindfulness: Practice mindfulness techniques such as deep breathing or meditation to bring awareness to the present moment and observe the craving without giving in to it.
4. Social support: Reach out to a supportive friend or family member who can offer encouragement and hold you accountable.
5. Alternative behaviors: Identify alternative behaviors that can help fulfill the same needs as the behavior you are trying to change. For example, if you are trying to quit smoking, chewing gum or taking a walk can help alleviate cravings.
6. Relaxation techniques: Use relaxation techniques such as yoga, massage, or aromatherapy to reduce stress and anxiety, which can trigger cravings.
7. Delay and distract: Delay giving into the craving by setting a timer for 10–15 minutes and doing something else to distract yourself. Often, the craving will pass during this time.
8. Setting realistic goals, and celebrating successes along the way.
Relapse prevention is an ongoing process that involves staying vigilant and taking steps to prevent a return to old habits or behaviors. Once you have successfully made changes and moved into the maintenance stage of behavior change, it is important to continue implementing strategies to prevent relapse.By understanding the Behavioral Stages of Change model and implementing effective relapse prevention strategies, you can increase your chances of successfully making lasting behavioral changes.
It can be helpful to set new, challenging goals that build on the progress made during the action stage. These goals can provide motivation and help to prevent complacency. Additionally, regularly monitoring progress and reflecting on successes and challenges can help to maintain focus and reinforce positive changes.
Additionally, practicing self-care is essential to maintaining progress and preventing relapse. This can involve activities such as exercise, healthy eating, and stress-reducing practices such as meditation or mindfulness. Self-care helps to maintain physical and emotional well-being and can be a powerful tool for preventing relapse.
Finally, it is important to accept that setbacks or slips may occur, and to have a plan in place for how to handle them. Rather than viewing a setback as a failure, it can be helpful to see it as an opportunity to learn and readjust goals and strategies as needed. It can also mold you into a wiser, humble and compassionate individual. By anticipating and preparing for potential challenges, individuals can maintain progress and continue to move forward in the maintenance stage of behavior change
