January - 2010 Newsletter
You Say You Want A Resolution?
Holtz Psychological Services Newsletter - Special Edition!
Here's how to make those resolutions actually work - NOW!
1. Resolve to improve in small, reasonable increments. Example: Attempt to lose two to four pounds every month instead of ten pounds right away! Weight that is lost slowly is weight that remains lost! It is virtually impossible to lose more than ten percent of your body weight in a one month period. Your own body's "set point" will work against you. Fool your physique by being sneaky! Lose weight gradually. Rewrite your resolutions considering lifestyle adjustments instead of immediate changes. Think of things you would like to accomplish by year's end and make a plan with specific, easily obtainable steps.
2. Resolve to change your attitude before changing your behaviors. Example: Spend some time convincing yourself that smoking is a disgusting, dirty, repulsive, expensive and medically dangerous addiction. Admit that it is very difficult to quit and review how quitting will save money give you more time, and improve your health. Figure out what skills and resources you will need to stop. Work on changing your attitude about smoking (or anything else) way before you try to quit. Have a definite plan and be willing to modify the plan if your first attempts do not work. Persistence pays off.
3. Resolve to help others. Spend the next year assisting people around you to achieve their goals. Reassure others about their goals to lose weight, quit smoking, get more exercise or spend less money. Encourage and commend your friends and family. You can help a smoker to relax, join a friend at the gym to help them lose weight, take them out for a healthy lunch, or share great coupons to help with a friend's budget. You may have noticed that all these things help you to achieve your own healthy goals.
4. Resolve to improve relationships rather than just behaviors. Think for a moment about your relationship with family, friends, partners, food, cigarettes, spending, laziness, procrastination, etc. What do these relationships mean to you, and how can they be made healthier? It's a bit esoteric, but nothing changes without a modification in an underlying relationship.
5. Announce your goals! Yes, telling people you love about your personal goals WILL help you to achieve them. This is not a wish upon a star (which should be kept a secret). Resolutions are calls to action! Other people can act as reminders and they can provide encouragement. Post your goals on notes, on your bathroom mirror, on index cards and write them in your appointment calendar. Post them on Facebook. Keep a list in your pocketbook or wallet.
6. Celebrate small victories. Find ways to reward yourself for small steps toward larger goals. Lost a few pounds? Spending a little less? Calling your mother a bit more often? Eating fewer carbohydrates? Celebrate! Give yourself a free hour of reading at a coffee shop. Take an unexpected trip to the shore. Just say, "Hey, I did great today!" Or, let's face it, just splurge on a new pair of shoes! Reinforce yourself for every achievement along the way.
7. Don't freak out about failures. It often takes persistence, trial and error, setbacks and multiple attempts to change habits and attitudes. Brush yourself off and just continue where you left off.
8. Ask for help! Whatever you have resolved to do (or not do), others have tried before you. Many have succeeded! Ask them how they did it. How did they manage to have time for the gym? How the heck did they manage to quit? Get advice from others who have achieved similar goals, then congratulate them!
9. Make resolutions that make you happy! Resolve to spend more time with your kids and family. Resolve to get more fresh air, see more sunsets, hear more music and above all else, have fun! Having fun working on your resolutions will help you to stick to them!
10. Want to make some resolutions but can't think of any? Try these daily resolutions on for size... Do something nice for yourself every day and do something even nicer for someone else. Forgive one of your past mistakes every day, and forgive someone else's, too! Appreciate something that you have; relationships, comforts, and yes, it's even OK to appreciate things! Start a savings jar and put all of your loose change in it staring today. At the end of the year you will probably have hundreds of dollars you did not expect. Spend it on something wonderful! (Donate it to a great charity). Pick one simple, easy resolution that you know you can keep and do it! Resolve to simplify your life in some way starting... NOW.
If anxiety or depression are preventing motivation and concentration and preventing you from achieving your personal goals, we can help you. Just call us for an appointment. (631) 427-6669.
