Ready...Set...Change!

It’s a glorious day here in my neck of the woods.  The summer is on its way out, and the mornings are becoming crisp.  The kids are back in school and in a few days, autumn will officially be here.  The changing seasons are one of the things I love about living in North Carolina.  Each season is unique, and the transitions from one to another always bring a sense of anticipation for the upcoming time of year right alongside a yearning for the waning season and all the gifts it brought.  Every change is like this, it seems – both a beginning and an end.

The past few months have been full of changes for me personally and professionally, and I’ve been thinking a lot about the way we relate to change.  Some changes aren’t choices and so we may seek to develop skills for managing them with some degree of resiliency and good humor.  Other changes are things that we initiate, and even though they may be challenging, we feel as if we have a little more control on how and when they are implemented.

In my work as a nurse practitioner and a health coach, I help people who want to make changes that will enhance their health and well-being.  Before they begin behavior change, though, each client must ask themselves:  “Am I ready?” 

What makes someone ready to make a change?  This question has been researched and studied extensively.  One of the more well-known theories of behavior change, Prochaska’s Stages of Change, describes behavior change as a progressive process made up of five distinct steps:

1)  Precontemplation – The individual is not considering any type of change to his or her behavior. 
Example:  Jeff is a high achiever who gets 5-6 hours of sleep a night.  He keeps himself energized with coffee and energy drinks, and has no intention of slowing down any time soon.

2)  Contemplation -- The individual is considering making a behavior change.  He or she is weighing the pros and cons, but isn’t ready to take action.
Example:  Mary has a very busy life and has noticed feelings of tension, irritability, and fatigue.  She has wondered about trying meditation as a tool for stress management, but she isn’t sure that she can find the time.

3)  Preparation – The individual wants to make a change and has decided the time is right.  He or she starts to gather information and resources to prepare for the change successfully.
Example:  Steve has just sent his last child off to college.  Next summer, the family is planning a big hiking trip.  Steve wants to be physically fit for the challenge so that he can fully enjoy this time with his family.  He is doing a lot of reading and gathering information about resources that will help him prepare.

4)  Action --  The individual initiates action on the desired behavior change.  This is where the rubber hits the road!
Example:  Lisa has decided that she wants to increase the amount of vegetables in her diet to at least three per day.  She has researched some recipes, made a trip to the farmer’s market, and has menu plan ideas for the week.  She is keeping track of her progress via an app, and the first week is going great!

5)  Maintenance --  The individual has successfully integrated the change into their lifestyle.  They are “keeping the change!”
Example:  David is an enthusiastic gardener and has a big commitment to taking good care of the Earth.  Last year, he started composting as a way to reduce food waste and enrich the soil in his garden.  He tried a few different methods before he found one that worked for him.  He now keeps a small container in his kitchen and has developed a habit of putting his scraps there and adding those to his outside compost bin regularly.

As you can imagine, an individual could be at different stages in the change process for different health behaviors.  People don’t move through the stages at a predictable pace.  Some folks may get “stuck” or may relapse.  In my work, I help clients learn from the challenges they encounter so that they can create an action plan that is sustainable for them.  The whole process, though, is dependent on their willingness to commit to a change.

Here’s an example of how the change process has been at work in my own life:

In a recent newsletter, I shared that I had challenged myself to a goal of being able to do a chin-up by my next birthday.  In my youth, my favorite physical activities were dancing and hiking, and upper body strength didn’t seem that important (precontemplation).  I learned to appreciate the importance of upper body strength as I became a mom and also developed an interest in gardening (contemplation).  As I approach my 50th birthday, I decided to devote more energy to building my strength since I want to be strong and active for many years to come (preparation).  I tried doing body-weight exercises and using a chin-up bar at home, but this wasn’t enough to help me reach my goal.  In working with a medical massage therapist, I became more aware of which muscles were weak points for me.  I also started working with a trainer who helped me identify the specific exercises that I needed, and showed me how to do them effectively (action).  I can now do a chin-up and am using the chin-up bar to maintain the strength that I’ve gained! (maintenance).

As I noted in the beginning, any change is both a beginning and an end.  Taking on my birthday goal has meant that I have had to give up letting myself off the hook for this aspect of my fitness.  On the other hand, accomplishing this goal has given me new strength, a sense of satisfaction and momentum to take on other goals.  It has also helped me fulfill my commitment to being a strong role model for my daughters.

What are the changes that you’ve been contemplating or have already undertaken?  How did you know when you were ready?  I look forward to hearing anything you’d like to share! 

Special Thanks:
In addition to my family, I’d like to extend a special thank-you to two other partners in my health journey -- Christi-Anne Holder of Moonshadow Medical Massage and Tom Davis, originator of the GRAB strength training program at Whole Health Solutions.

Spring into a New Beginning

It won’t be long now before the coming of spring – that hopeful time of year when new beginnings are all around us. It is a time of energy and growth for many of us, and it brings a welcome change of pace from the more reflective mood of the winter months.

Before you “spring into spring” though, I encourage you to take some time to be thoughtful about where you will put your energy. It’s no secret that our culture here in the U.S. promotes us to be overly busy. There is always more “to do"! Optimal self-care invites us to take strategic actions that are aligned with our vision and values. When we are clear about what we want to create in our lives, and what is most important to us, it becomes easier for us to know what actions are appropriate.

Do you have a clear vision of what you would like to create for your health and well-being? What would optimal health look like for you? Notice that I said “optimal health” – not perfect health. What you consider “optimal” will be quite personal. This isn’t about perfectionism – it’s about increasing your level of well-being, wherever you are, and making progress towards a level of health that would support you in doing and being all that you feel called to do and be. What would your best life look like?

If you’ve never stopped to ask yourself these questions, you might feel overwhelmed and unsure of where to start. Here are a few suggestions to get you going:

Fill in the blank:

Imagine yourself living a life of optimal health and well-being. If it helps, close your eyes and create a picture for yourself. Then, ask yourself the following questions:

1.  What would optimal health feel like for me?

2.  What would I be doing if I were optimally healthy?

3.  What would be different?


Once you've got your ideas down on paper, you can even turn them into a picture by making a word cloud.  Just cut and paste your words into an application like Wordle or Tagxedo.

 

Sample Word Cloud
based on my business mission and logo
Tagxedo.com

Draw a picture:

Imagine yourself with a level of well-being that would delight you. Then, get a blank piece of paper and the writing tools of your choice (crayons and colorful markers make it extra fun!). Start to draw a picture with words and/or images that capture the vision you created. There are no right answers. Just allow yourself to play and see what you notice!

For more information about the powerful effect that drawing can have, I recommend Patti Dobrowlowski's TED talk, "Drawing Your Future", available on my resources page.

Make a vision board:

Get a stack of old magazines and start leafing through them. If you notice a picture or a phrase that appeals to you, tear it out. You don’t need to know why it appeals to you. Just start tearing or cutting things out until you have accumulated a stack. Next, get a piece of blank poster-board and start laying the images or words out on them in a way that pleases you. Notice how you are feeling and which selections “resonate” with you most. Once you have everything laid out, glue it down.

Alternatives:

• Don’t want to commit? Pin your selections to a corkboard or secure them with magnets so you can move them around at will.
• Want to go digital? Consider doing a vision board on Pinterest.  (if you're new to Pinterest, you can get my tutorial here)
• Want some support? Have a vision-boarding party and let your friends in on the fun!

Creating a personal health vision is a great way to get to know yourself better and to get in touch with your hopes and dreams. In my coaching work, this is the place where every journey towards positive change begins!

There are lots of other ways to increase your self-knowledge. This month on The Nudge, our guest, Lisa Wickham will be leading us in an exploration of the topic “Inviting Wellness through Mind-Body Connection”. I hope you’ll consider joining us for this chance to hear from Lisa and interact with us.

When you think about your own well-being, what is your “dream destination”? Knowing that, where will you put your energy? I’d love to hear what inspires you!

Put on Your Life Ring!

As many of us are discovering, a large part of our health and well-being depends on our self-care -- the health choices that we make every day.  Self-care encompasses a wide range of choices – from where we choose to put our attention and our energy, to our eating habits, or perhaps how we relate to others, manage risks, and use health care resources.  The good news is that over 50% of chronic disease can be prevented based on the choices we make.  The bad news is that we may feel overwhelmed and unprepared to take on the responsibility of managing our self-care effectively.

As a nurse practitioner and a health coach, it is my joy and passion to assist people in taking on their self-care in a proactive and powerful way.   Becoming an expert in your own self-care is a journey that involves increasing knowledge, deepening self-awareness, building skills, and taking action.  It’s a lot of work – exhilarating work – but work nonetheless!  To support those who are embarking on this journey, I’m beginning a series of blog posts that will offer resources on various aspects of self-care.  These posts are based on my program, Supporting Optimal Self-Care (SOS) for Life, and I hope that you will find them helpful.

Have you ever felt overwhelmed – like you were drowning and having trouble keeping your head above water with all the demands of life?  You are not alone!  In our busy culture, it seems that this feeling is becoming more common.  We are constantly being exposed to new information and new expectations, and it can feel hard to “keep up.”  Unfortunately, when we are faced with challenges, most of us are inclined to work harder and faster, which often only adds to our stress and overwhelm.

The metaphor of “drowning” suggests a powerful solution.  When we’re “in over our heads”, we need a Life Ring  (or life preserver) to keep us afloat.  Without this additional support, we risk having a bad outcome.  When we feel overwhelmed, what is the Life Ring that helps you keep your head above water? 

For me, the Duke Wheel of Health is a great visual tool to accompany the idea of a “Life Ring”.  This model depicts a comprehensive view of different aspects of self-care and professional care that relate to our health and well-being.  I invite you to consider using it as a way to support your health journey! 

Too often, when we are overwhelmed, our self-care goes out the window.  We may stop exercising, fail to get enough rest, eat poorly, ignore our body signals  -- you get the picture.  My experience is that, in order to address stress effectively, we need to increase our level of self-care to help us through the challenges!  The Wheel of Health reminds us that well-being begins with paying attention to what we need and taking appropriate actions in different areas of self-care and professional care to get our needs met.

As you consider the Wheel of Health, I invite you to think about what self-care strategies are most helpful for you when life gets challenging.  Then, the next time you feel yourself “drowning”, remember to put on your Life Ring!

Your well-being begins with YOU!

Making it JUICY!

Last weekend, I was driving to church with my daughters and had my radio tuned in to a local FM station.  A commercial break came on, and my attention was captivated by an ad for – of all things – a sandwich.  It featured a woman trying to tempt a man to abandon his willpower and give in to the pleasure of eating this particular item that apparently wasn’t on his nutrition plan.  The language that she used to describe this creation evoked such sensual images that it could have made a sailor blush!

This got me to thinking about all the ways that our popular culture pulls people in unhealthy directions.  Imagine all the money that is being invested in getting us to work harder, be sedentary, eat poorly, and numb ourselves with all manner of distractions!

What if we were promoting health with just as much intensity?  What would that look like?   Do you remember that famous scene from “When Harry Met Sally?”  You know – the one where Meg Ryan captivates everyone’s attention with her enraptured “Yes, YES, YES!!!!”  That’s what I’m imagining.  What if we could inspire others to say: “I’ll have what she’s having!”?

Now, one thing you should know about me is that I am easily amused by words.  With a English teacher for a mom and a pastor for a father, I suppose this is no accident!  So, I decided that this could be fun challenge…

Here’s my first attempt: 

“Don’t wait another minute!  Optimal Health is the delicious creation that you’ve been dreaming of.  Once you see it, you’ll be longing to taste the juicy sweetness of each delicious moment.  As you enjoy bite after bite of a life that is drenched with joy and oozing vitality, you won’t want to stop!  Let your imagination run wild and experience the rich pleasure of extreme well-being.  You were made for this!”

Do you want to play?  Just for fun, I’d love to see what juicy advertisements that you can create to promote the idea of optimal health.  (Keep it G-rated please!)

You can post your ideas here, or if you want to make it more interesting, I’ve set up a Facebook event that I'm calling "The Juicy Life Challenge".  Just post your “ad” between now and Monday, November 19 (at 5:00 p.m. ET).  Then, please take a look at all the entries and click “like” for the ones that you think are the best!  Whoever gets the most “likes” will win a gift certificate for a 12-week integrative health coaching package.  What a great way to kick off the holidays!

If you don’t want to submit an ad, you’re still invited to participate by voting.

I’m looking forward to hearing what folks come up with.  This will be juicy!

Transitions

It’s been a busy summer and I’ve taken several months off from blogging to do some traveling with my family.  I hope that many of you have also been finding time to have some adventures, enjoy a change of pace or venue, and create some good memories.  Summer is a great time for that.  

In July, we were blessed with the opportunity to take a trip to Brazil to visit the family with whom I lived as an exchange student many years ago, and also to visit the area of Brazil where we served as volunteer workers between 2007 and 2010.  This visit to Brazil was emotionally dense -- full of encounters with special people who have touched and changed our lives.

Travel is a rich and rewarding experience.  But it can be stressful too.  As we were leaving Raleigh, my family passed through the first of many airport security screens, and afterwards, hurried to gather our belongings.  I had to laugh when I saw the amusing sign which was hanging above the seating area where travelers sit to put their shoes back on:  “Recombobulation Area”, it said.  Indeed.  That same sign could have been posted above all the bags and laundry that cluttered our home after we returned!

As the end of summer approaches, I find myself preparing for more changes that a new season will bring.  School started back this week and our family’s schedule has altered.  The weather will grow cooler, the days shorter, and we will adjust our activities and clothing accordingly.  Before long, it will be time to begin to think about preparing for fall and winter holidays.  And so it goes.

Life is full of transitions – some expected and others quite surprising or even shocking.  We often need to “recombobulate.”   Sometimes we manage changes by just hanging on for dear life.  Other times, we use transitions as opportunities to reflect, learn, and grow. 

As an integrative health coach, I often work with people in the midst of transition.  Some are hoping to enhance their ability to manage or prevent a chronic disease.  Some have had a “wake-up” call because of a serious health scare.  Others are led by an urge to pursue a new level of health and vitality.  For those who are seeking to clarify their direction or create a powerful new beginning, coaching provides a proven tool to facilitate that process.

Have you ever needed to “recombobulate”?  What approaches did you use to find your way?  When transitions come your way, I hope that they will provide opportunities for you to enhance your well-being.

As a wise person said: “Life is change.  Growth is optional.  Choose wisely.”  

May you be well!