The psychology of positive change, or how to get rid of bad habits

What you need to quit smoking? Willpower, determination and common sense, - tell you. Then it turns out that those who could not or was thrown, but broke down, helpless, passive and irresponsible people?

James Prochaska, John Norcross and Carlo Di Clemente strongly disagree with this kind of extremes. They are convinced that any person can own to get rid of bad habits, if he knows how to operate.

The answer to the question "how and what to do?" Is a model of positive change that is described in this book.

The new model of positive change

Model positive changes, developed by Dr. James Prochaska, a practicing psychologist John Norcross and his assistant Carlo Di Clemente - the result of long-term psychological and sociological research.

Currently, this model is recognized and highly appreciated by the world's leading psychotherapists. It is used by the US National Institute on Alcoholism, the National Institute of malignancies, the American Association to combat lung disease, the American Cancer Society, and many other public and state organizations Health.

The authors did not invent the wheel. They analyzed numerous methods and techniques of psychoanalysis and found an interesting pattern. All existing methods - effective if they are timely.

Self-transformation - a complex and long process. It is extremely important to know at what stage.

Scientists empirically identified 6 stages of self-transformation, and also found that the passage of the stages are not linear, but spiral.

resistance to change

A person who has a problem (alcohol, drugs, obesity, gambling - whatever) usually does not notice or denies them. "I smoke, but at any moment can throw".

In addition, he is always looking for an excuse. "I'm too nervous work, I have the right to relax and drink a beer in the evening". And if you can not find, he starts blaming everyone around you - "How to control your anger, if some sheep on the roads?».

As a result, he dropped his hands - "What's the use to promise not to eat after 6, if you know that will not work?".

Similar phrases nothing more than a psychological defense mechanisms, exhibited at the stage of the subconscious resistance to change.

This is a difficult and painful phase. After all, at some time will have to break yourself, acknowledging, yes, I have a problem.

What methods and techniques of psychoanalysis in this help, you will learn in the pages of the book. In my opinion, the most effective is to increase awareness and destruction of psychological defense mechanisms.

thinking

Realizing there are problems, the person starts to think about them. "What is the probability that I make lung cancer?", "My shortness of breath -" bonus "of overeating?", "What do they think about me my children, when they see me drunk?"…

Such questions provoke the collection of information. Smoker no longer switches to another channel, once on a film about the dangers of nicotine. The overweight person buys books about diets. The alcoholic does not translate the theme, heard the terrible word "cirrhosis".

But, unfortunately, I think - is not the same as doing. Some are considering their problems for years.

That is why the most important technique in this step - translation of the "I". You should not just think about the problem, and to see myself a non-smoker, fit, sober.

Preparing for action

Many people mistakenly believe that, realizing and thought, man is obliged to proceed to action. In fact, the authors warn readers: premature actions are fraught with "back" to the initial state of denial.

You must be willing to change. Therefore, the adoption of the liability method in the third phase becomes the master.

Taking responsibility, you will naturally begin to make changes in their lives. "Do not go to the party on Friday, but on Saturday and his family go to the zoo," "Select a non-smoking room, spend at least one night without cigarettes".

Act

Feeling prepared enough people moves into action. Or rather to the complete abandonment of booze, cigarettes, fatty foods, and other dependencies.

Important in this period - the self. Think before doing, and doing, thinking carefully.

It is noteworthy that James Prochaska and his colleagues is removed while a minor role willpower. Much more important in their eyes and avoid the temptation to change the environment (to throw out all the alcohol out of the house, do not buy cakes, change the social circle, etc.).

Opposite view expressed Kelly McGonigal in the book "Willpower. How to develop and strengthen ". According to her, the willpower is like a muscle and a pack of cigarettes lying "just in case" in the table, - "bar" for its inflation.

Saving changes

If you ever lose weight, you know, to lose weight - it is easy, it is much more difficult to maintain the result. If, after a strict diet again start eating everything without any restrictions, dumped kgs back and preumnozhatsya.

This applies to all addictions. That is why the step of storing the changes - the longest. Working on yourself is not so intense, but continuous.

Otherwise, easy to fall into the trap - "Once cast, and even give up". It is very important the support of loved ones.

completion

There are two types of people. Some do not change until the end, and remain at the stage of conservation. All my life they have to look after themselves and their habits.

In other one still moment comes deliverance. They simply forget that such a craving for cigarettes and alcohol. Then we can talk about the end of the cycle of positive change.

What kind of attitude do you? I know it can only be consistently passing the previous 5 steps.

Summary

The book is not one of those "read and Lose Weight." Perelistnuv last page, you are unlikely to begin from Monday to lose weight or quit smoking on the first day.

Meanwhile, its scientific basis, consistency and objectivity in you sow a grain of truth. For you will understand the psychology of self-transformation, you will learn the basic techniques of psychoanalysis.

Author of the book is easy to trust: they are gradually and in detail tell how to develop and refine their model. writing style while fairly simple, although in some places tables and graphs seem superfluous.

Overall, the book is recommended reading for those who want to change their lives and their loved ones. The method of supporting relations - one of the key in the process of getting rid of bad habits. He runs through the whole book. So if you see that your spouse, friend or colleague a problem and want to help him read, "The psychology of positive change" first themselves, and then give a copy of a loved one.

Personally, I book has helped to move from denial to meditation.

"The psychology of positive change. How to get rid of bad habits, "James Prochaska, John Norcross and Carlo Di Clemente

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