Behavior Change is a Process

Freedom from compulsive overeating is usually a process.  Compulsive overeaters do not stop “cold turkey” like smokers or alcoholics do, probably because compulsive overeating is not a predominantly physical addiction, but has a predominant emotional component to it which requires a process of healing.  Dr. James Prochaska, a well-respected professor and researcher of psychology, has identified 6 commonly experienced “stages of change” and explains that people often get stuck in the “Contemplation” stage for years.  He advises contemplators to focus on the negatives of their current behavior and to imagine the consequences down the line if they do not do things differently.  I propose that for individuals who struggle with alcohol, tobacco and drug addiction the negatives of their current behavior and future consequences are often harder to ignore than for individuals who “only” struggle with a food addiction, which may explain more cold-turkey change stories by smokers, drug addicts and alcoholics.  In contrast, we need food, and food is unquestionably a good thing for us to have, which may prolong denial about it becoming something that is actually harmful to our health if we abuse it.  This may be why healing from food addiction is often more of a process than overcoming an alcohol, tobacco or drug addiction.

Setbacks are a normal, helpful part of the process out of out-of-balance food behaviors.  It will be helpful if you can see setbacks as helpful instead of defeating.  The process of overcoming compulsive eating usually involves setbacks which get further and further apart (just like the grieving process that happens after the loss of a loved one).  Be gentle on yourself, especially when setbacks happen—they do not mean you are a “failure”.  Setbacks most likely will happen, and you can either learn a lot of valuable information from them that helps in the process of healing or you can let them defeat you.  Why don’t you make your mind up about that now.  And why don’t you evaluate which stage of change you are in:

Precontemplation:  Precontemplators have no current intention of changing.  They often feel a situation is hopeless, perhaps because they have tried to change before without success.  They use denial and defensiveness to keep from going forward.

Strategies: Help is needed from others to allow precontemplators to see themselves as others do.  It can come in the form of simple observations or confrontation.  Sometimes it comes from a visit to the doctor or a stirring life event such as the birth of a grandchild or a 40th birthday.

Contemplation:  Contemplators accept that they have a problem and begin to think seriously about changing it.  It is easy to get stuck in the contemplation stage for years!  Traps include the search for absolute certainty, waiting for the magic moment, and wishful thinking.

Strategies:  It can help contemplators to recognize the negatives of their current behavior and imagine the consequences if they do not do things differently.  Social support can be helpful.

Preparation:  Most people in this stage plan to take action within a month.  They think more about the future than about the past.

Strategies:  Preparers develop a firm, detailed scheme for action.  Many motivate themselves by making their intended change public.  Social support and self-reevaluation help in this stage.

Action:  Clearly and evidently modifying behavior; the busiest stage of change.

Strategies:  People in the action stage need to apply their sense of commitment to the change.  They should also reward themselves.  Replacing behaviors and making the environment more change-friendly are important in this stage.  Supportive relationships provide motivation.

Maintenance:  Often far more difficult to achieve than action.  Maintenance can last 6 months to a lifetime.  Programs that promise easy change usually fail to acknowledge that maintenance is a long, ongoing process.  Three common challenges to maintenance are overconfidence, daily temptation, and self-blame for lapses.  *[Maintenance is not more difficult if change is with God.]

Strategies:  People in maintenance should apply the same strategies as those in the action stage: commitment, reward, countering, modification of the environment, and helping relationships.

*My note.

Termination:  The problem no longer presents any temptation!  The cycle of change is exited.

(Adapted from Tufts University Diet & Nutrition Letter; 1996, p. 4)

It is not uncommon to straddle two or more stages!

Thank you God that you are with us in every stage of life.  Help us to identify where we should change.  Thank you for the power of the Holy Spirit given to us to transform us.

N.E.W. LIFE Books