Introduction | p. 1 |
Exploring Inner Change | p. 2 |
Begin with Yourself | p. 5 |
Helping Family and Friends | p. 7 |
Helping Professionals | p. 9 |
Getting Professional Help | p. 10 |
How to Use This Guidebook | p. 11 |
Unhealthy Habits | p. 13 |
Why Do People Keep Their Unhealthy Habits? | p. 13 |
Promote Health, Not Disease | p. 14 |
What Are the Good Times and Good Life to You? | p. 15 |
Who Sells You the Good Times? | p. 15 |
What Is the Good Life? | p. 16 |
Why Are Healthy Habits Important for the Good Life? | p. 17 |
Any Concerns about Your Health Behaviors? | p. 21 |
Deciding Whether to Think about Change | p. 22 |
Understanding Change | p. 23 |
Unhealthy and Healthy Forces for Change | p. 23 |
External Factors | p. 24 |
Increase Your Supports for Change | p. 24 |
Overcome Barriers to Change | p. 25 |
Internal Factors | p. 25 |
Understanding Your Readiness to Change | p. 25 |
Understanding Your Motives to Change | p. 28 |
Understanding Your Confidence and Ability to Change | p. 29 |
Assess Your Chances of Changing | p. 30 |
Become Your Own Health Coach | p. 31 |
Use the SEED Cycle | p. 31 |
Monitoring Change over Time | p. 33 |
Get Ready for Change | p. 34 |
List the Benefits of Your Unhealthy Habit | p. 34 |
Use a Decision Balance | p. 39 |
Assess Your Resistance and Motivation Scores | p. 41 |
Assess Your Competing Priorities | p. 42 |
Assess Your Energy to Change | p. 42 |
Assess Your Motives for Change | p. 43 |
What Helped You Get Ready for Change? | p. 46 |
Take Charge of Your Health | p. 47 |
Lower Your Resistance Score | p. 48 |
Explore Further Why You Do Not Change | p. 48 |
Assess Your Priorities | p. 49 |
Compare Your Priorities | p. 50 |
Think How Your Behavior Will Affect Your Health over Time | p. 50 |
Clarify Your Personal Choice and Responsibility to Change | p. 53 |
Make a List of Substitutes for Your Benefits | p. 53 |
Change Your Views about Your Reasons to Stay the Same | p. 54 |
Increase Your Motivation Score | p. 57 |
Consider Future Events Happening Now | p. 57 |
Change Your Values | p. 59 |
Change Your Views about Your Reasons to Change | p. 60 |
Look at Your Excuses for Not Changing | p. 61 |
Transfer Motivation toward Changing Your Behavior | p. 62 |
Overcome Barriers | p. 64 |
Increase Supports | p. 65 |
What Helped You Take Charge of Your Health? | p. 66 |
Make Plans for Change | p. 68 |
Overcome Negative Self-talk | p. 68 |
Use Your Strengths | p. 69 |
Take a Time-out | p. 70 |
Suppose a Miracle Happened Tomorrow | p. 70 |
Find Exceptions in How You Behave | p. 71 |
Build Your Confidence to Change | p. 72 |
Increase Your Ability to Change | p. 73 |
Understand Your Addiction | p. 74 |
Select Your Goals | p. 79 |
Prevent Relapses | p. 83 |
What Helped You Put a Plan into Action? | p. 89 |
Helping Others | p. 91 |
Comparing a Controlling and a Motivational Coach | p. 91 |
Become a Motivational Coach | p. 94 |
Understand How Assumptions Help and Hinder Change | p. 94 |
Understand Why People Resist Change | p. 96 |
Understand How People Resist Change | p. 98 |
Six Steps to Helping Someone Change | p. 99 |
Share and Discuss Progress and Goals | p. 108 |
Become a Preventive Coach for Children | p. 110 |
Share Your Experience | p. 110 |
Learn About Nicotine Addiction | p. 110 |
Supports and Barriers | p. 111 |
Understanding Your Children's Temptations | p. 113 |
Helping Children Resist Unhealthy Habits | p. 116 |
Appendices | |
Your Progress and Goal Charts | p. 117 |
Evaluating Web Sites | p. 119 |
Low-Risk Drinking Recommendations | p. 122 |
Alcohol Abuse | p. 123 |
Alcohol Dependency | p. 124 |
Additional Resources for Alcohol and Drug Problems | p. 125 |
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