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How to overcome unwanted thoughts
How to manage intrusive thoughts
How to change your attitude towards intrusive thoughts
... not an event. The transtheoretical model (TTM) presupposes that at any given time, a person is in one of five stages of change: precontemplation, contemplation, preparation, action, maintenance.
Each stage is a preparation for the next one, so you mustn't hurry through or skip stages.
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At this stage, you've changed. You are able to face the challenges of life without the old behavior. For example, if stress tempts you to eat, you can use healthy coping strategies such as exercise.
Be clear about your motivation; write down your reasons for making the change ...
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At this stage, you're aware that the behavior is a problem, but you still haven't committed to taking action.
To move on to the next stage, make a list of the pros and cons, then examine the disadvantages and consider how to overcome them: If one 30-minute exercise is too much, ho...
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The path between stages is seldom straightforward. Most people relapse at some point and recycle through one or more stages, though you usually won't go back to square one.
Every time you relapse, you will learn something about yourself. Next time, you can use what you learned, make ...
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At this stage, you have no conscious intention of making a change. People in this stage tend to avoid reading, talking, or thinking about unhealthy behavior. However, their awareness and interest may be sparked by outside influences.
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Once you've practiced the new behavior for six months, you're in the maintenance stage.
Shift your focus to integrate the change into your life and prevent relapse. It may require other changes, like avoiding situations or triggers associated with the old habit.
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One potential problem when changing behaviors is that we're too often motivated by negatives such as guilt, fear, or regret.
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At this stage, you know you must change, you believe you can, and are making plans to do so soon. You've also taken some initial steps.
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The best-known approach to change is the Stages of Change or Transtheoretical Model, that was introduced in the 1970s as a way to help people quit smoking.
In this model, change happens slowly, and relapses are an inevitable part of the process. It has 6 stages:
There are five stages in the process of shifting towards a healthy practice:
Relapses are common in any behaviour change. You may experience feelings of failure, disappointment, and frustration. Don't let these setbacks undermine your self-confidence. Instead, take a good look at why it happened. What triggered the relapse? How can you av...
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