Julie Kelly
May 6 2013
Health Behavior
Part One: Revised Self-Assessment:
I take on too many activities and I do not know how to say no to something. I am
involved in too many things. I do more than I am capable of. I do not give myself time to relax.
My mind is always running. I have a need to control and plan everything. I am overwhelmed and
I am stressed.
MY GOAL: All of these factors are reasons why I am striving to implement a behavior
change in my lifestyle. I want to allot at least thirty minutes daily to cope with my stresses. These
thirty minutes do not have to be spent all in one way or even all at once. Through journal writing,
relaxation methods, breathing exercises, yoga, reflections, self-affirmations and the
establishment of ‘me’ time, I hope to successfully be able to make room for thirty minutes of
stress mastery. While this goal may be specific, I have allowed for myself to become flexible
with it. By this, I mean that I can do a variety of activities and will not be able to use the excuse
that I do not have the time in my day. Thirty minutes is a small increment in a twenty-four hour
day and I hope to be able to learn how to find this time in my day to manage my stress. I am
aware that I currently do not try to find the time in my day to de-stress which has a negative
impact on my overall behavior. In order to ensure that I keep up with this habit, I will write in a
journal everyday to record how long I ‘de-stressed’ and what techniques or activities I performed
in an attempt to master my stress. I will then rate how I felt before and after each relaxation
method or process in order to understand what works best for me and what does not.
WELLNESS WHEEL: I began our behavior goal project with a simple assessment of
my own strengths and weaknesses through the wellness wheel activity that asked me to examine
different areas of my life to decide what was the most and least important. The Circle of Life
Assessment allowed me to see what is important to me, clearly laid out. Although I know what
my strengths and weaknesses may be, seeing them outlined let me compare one aspect to another
and determine which area I should concentrate on for change. I found that my top three strengths
were exercise, relationships and work. None of these surprised me; I love the dedication I have to
all three of these aspects of my life. While they could always use improvement, I am not worried
about them in terms of a necessary and immediate change. My three weaknesses, on the other
hand, were stress mastery, life purpose and play. I realized that these were all interconnected
after observing that they were all of the areas in my life which remained unclear. The lack of
effective coping with my stress had hindered me to be able to find a definite life purpose and
allow time for myself to ‘play’ or relax. I was able to see, through this assessment, the relation
all of my weaknesses had with one another and better zone in on a focus area for my behavior
change.
TEST YOUR READINESS: The next assignment was designed to test our actual
readiness to make a change regarding the weaknesses and areas of concern recognized from the
Circle of Life Assessment. By completing this, I was able to understand that I am certainly ready
to change my stress into something more positive in my life- realizing that it influences more
than one area of my life in a negative way. I scored a Green on the analysis which meant that,
according to the statistics, I am ready for change. This assignment allowed me to realize that I
have all of the tools and mental abilities necessary to initiate a change. It reinforced my
willingness and desire to change by forcing me to consider specific things. For example, I
recorded a ‘5’ or a ‘very good time’ to change when asked the question of whether or not it was a
good time to focus on the change. I realized that focusing on a change in my life now will ensure
that I can maintain that behavior further in my life. I want to reduce my stress now so that when I
become older and have more countless stresses, I can be better equipped to handle it.
Furthermore, after reading the concept about the support system that may or may not be present
in my life, I was surprised. I found myself surprised because I do not take advantage of this solid
support system that is present in my life and can help guide me through a change. Knowing that I
have a backbone to catch me when I fall or attempt to make changes to my life allows me to
become more motivated to change and truly dedicate myself to it.
BLUEPRINT FOR CHANGE: This activity was the most useful of the three
assignments we completed. I outlined my goals, intentions, action steps, focuses, challenges,
strengths and weaknesses. This really stimulated my thought process on my goal and allowed me
to see how much work I have to do; however, it also allowed me to see that my goal is certainly
attainable. I began with a broad and vague goal on this blueprint, noting that I want to reduce my
stress and develop better relaxation and sleeping habits. After thinking about this, I realized that
this is more of an outcome goal and not a specific and SMART behavior goal. I wanted my goal
to consist of an observable change that would allow me to see a difference in myself and I knew
that with this vague goal, I would not be successful. Therefore, I decided to make it more
specific. I changed my goal to the current one- allotting at least thirty minutes a day to cope with
my daily stresses.
LONG AND SHORT FORM ALGORITHMS: After establishing my goal, I
performed the URICA (long-form) and short-form staging algorithms in order to properly
determine which stage of change I am currently in. After completing the short-form from the
Changing for Good book, I found that I was in the Preparation stage, according to Prochaska.
When I finished the long-form and added up my scores, however, I was placed in Contemplation
by the URICA model. I was placed in different stages for both of these models, but feel that I can
agree with the URICA model. It is much more in-depth and specifically analyzes my thoughts
and feelings about my behavior change or the lack of it. While it does not include preparation as
a stage, like the short-term one does, I still believe that contemplation is the correct placement
for me. I am definitely working toward a goal and brainstorming plans for action; however, it is
simply brainstorming at this point. Ideally, I would like to begin to make my change as soon as
possible yet I know that I have not acquired all of the resources and thoroughly developed all of
the action plans yet. For example, I need to research different techniques and methods of
relaxation, get a journal for writing down my reflections and worries, plan when to start my
change and the specific time frame I want to follow and ensure that I have enough resources
(such as tea, writing materials for recording my process, a quiet area to relax etc) before I can
actually begin my change.
Prochaska’s algorithm was very brief and that is why I believe it placed me in preparation
when I do not think I am quite ready yet. Since I answered yes to being willing to make my
change within a month as well as yes to making a change within six months, I was placed in
preparation. Realistically, I understand that my change may not happen within one month, but I
would like to believe that I can start and implement an action plan within that time. In actuality, I
may need more time which is fine with me as long as I can ensure that change will occur
eventually. Therefore, I understand that I am still in the contemplation stage in which I am
weighing the pros and cons of changing (as I provided in my portfolio) and understanding that a
change has the capability of improving my lifestyle as a whole. To be honest, there is no reason
that I cannot start tomorrow; however, I still find myself in contemplation, looking for ways to
make sure that once I begin my change I will be able to stick with it. I do not want to rush into
preparation just to fail at making my change.
PROCESSES OF CHANGE: There are a few processes of changes recommended for
use in order to ensure that I can effectively move from contemplation into preparation. One of
these processes is helping relationships. As I previously mentioned, I want to take advantage of
my support system and rely on the amazing family and friends that I have to help me through my
behavior change. I plan on doing this by utilizing a member of our coaching group, Chelsea. We
both have similar problems with stresses and have been attending yoga every Thursday for the
past two weeks. I want to make sure that we attend weekly and use Chelsea as a reason for me to
remain dedicated to going to yoga each week. Also, I have an incredible and understanding
support system with two of my close friends that I work with at the Rec Center. We are all guilty
of taking on more than we can handle and do not accept that we have to say no to certain things.
We often talk about this and I would like to use them in order to learn how to say ‘no’. I tell
them when I have successfully or unsuccessfully said ‘no’ to something and they do the same for
me, praising each other once we have become efficient at saying ‘no.’ This will help me realize
that other people are there to work through my problem with me as they have similar ones.
Another process is social liberation. This is when other options are presented to allow
my change to be supported and maintainable. I feel that I can achieve this process by avoiding
stressful situations. This seems like a difficult task, yet I feel I can accomplish it through my own
actions. For example, by placing myself in a quiet setting without electronics and only a cup of
tea, right before bed- I am providing an alternative for myself. Instead of staying in the living
room watching a pointless reality TV show with my roommates, I can give myself the option to
relax before sleep and hopefully achieve a better night’s rest.
Self-reevaluation is another process of change used to move into preparation and I have
already been attempting this. I have made various lists that rate the pros and cons of my change
and the positive aspects of changing. I plan to create a notebook or journal that records my
worries, stresses and my daily techniques to reduce stress. In this journal, I want the first pages to
consist of the activities we completed from our Circle of Life book and my overall goals and
anticipations. If I look to my future and understand that my life can be happier and healthier with
a better stress mastery, it can motivate me to change further.
The final process of change that is recommended for me is dramatic relief or emotional
arousal. This is the process of engaging my feelings and emotions into my change. I need to
accept that it will be difficult and emotional working through the stages of change. By
understanding this, I can develop even more motivation and encouragement to start my change
as soon as possible so that I can see results. The beginning of my journal will really allow me to
express my emotions toward my change. I can begin with the self-reevaluations I previously
mentioned and work to put all of my feelings about my change onto paper. This way, I will have
documentation of my emotions and be able to compare the amazing difference there is when I
have accomplished my change. It will be an easy way to keep track of the ways in which I utilize
my support system, reaffirm my behavior, change my actions and specifically record my daily
coping methods with stress.
TRACKING: I have mentioned the use of a journal throughout my paper and I plan to
implement this very soon. I have always loved writing and putting my thoughts down on paper
so I am excited to begin this part of my change. I want each journal page to include the
following:

Time spent in ‘de-stressing’ mode

Activities performed

Level of stress before and after each activity

Thorough description of each technique or activity

Additional reflections on my day: things that I am thankful for at the conclusion of my
day, situations which I said ‘no’ to, ways in which I utilized my support system

Recording of my worries (this will allow me to see them written out and once they are
written I hope to be able to stop thinking about them as much)

Any other challenges or accomplishments of my day

Reaffirmations
Looking back on this each day will allow me to see my progress and recognize that I am
truly working hard to create a healthier lifestyle for myself.
SELF-ASSESSMENT: Prochaska’s individual assessment in his Changing For Good
book effectively concludes my progress on changing my specific behavior. The individual
contemplation self assessment on page 136 left me with a total of 17 points. Prochaska notes that
a score of 14 or higher means that one has utilized the self-reevaluation correctly and is ready for
movement into the preparation stage. This assessment reinforces my acknowledgement that I am
truly still in contemplation even though the short form assessment may have said otherwise. The
rating scale makes me confident that I can soon advance into that preparation stage once I have
gathered my resources and mentally prepared myself to take on a difficult yet rewarding task.
I am well on my way to change!
Julie Kelly
6 May 2013
Health Behavior
FINAL DISCUSSION:
It has now been about six weeks since beginning my behavior change. Over the course of
the past six weeks, I have made tremendous progress in my ability to master stress, appreciate
my life and understand the importance of my behavior change. By implementing the processes of
change identified to help with my stress management, I worked to adapt them to my lifestyle and
find ways to utilize them each day to work toward achieving my goal. Becoming more efficient
at handling my stress and anxiety was not the only goal I achieved in the past six weeks
however. Little did I know when I began this change, another lifetime achievement would play a
vital role in my successful steps in the action stage of my behavior change.
In the past month, I ran my first half marathon. On April 21, 2013 I beat every personal
record, placed 8th in my age group, 309th overall and finished 13.1 miles in 1:40:36. It was an
incredible and extremely powerful and indescribable experience and being in the process of
establishing a behavior change during my training made a huge impact. I was able to utilize
many of the processes of change to help me get through the rigorous training, which in turn
allowed me to focus more attention on truly working on my behavior change. It proved to be the
perfect time to choose to do a half marathon!
First and foremost, I learned of the huge influence and support of my family and loved
ones in my life. They were there for me every second of the way in preparation for my race.
From dealing with me when I had to schedule hours of my day to train to walking the spectator
course to cheer me on, my parents were waiting for me at that finish line to see me achieve my
dreams. I am forever grateful for the incredible amount of motivation and support from every
one of my friends who constantly gave me compliments and help, my coworkers who offered
invaluable advice to me that truly proved to make me even more dedicated and determined and
my family members who cheered me on and sent countless emails and phone calls to
congratulate me. I really understood the power of the amazing people I am surrounded by,
allowing me to successfully utilize my process of change effectively. Through their
unconditional support of my goals, my ability to implement my process of change and
inadvertently manage my stress greatly increased simply as I finally allowed myself to
understand that their presence can truly lower my stress as it ensures me that I have a solid
backbone in my relationships. I know they will always be there for me and have the most
important impact on my life, helping me to successfully manage my stress, emotions and
behavior, listen to my problems and achieve lifelong dreams.
Another process of change that I utilized heavily throughout the six weeks and was also
highly effective because of my training was my use of positive self-affirmations. Every evening
before I went to sleep, I would write a note near my bed that contained a quote, song lyric or a
positive statement about my life, goals, dreams, friends, family, anything that meant something
to me. It was the first thing that I saw when I woke up every morning and pushed me to get
through the day. I really think that they allowed me to manage my stress level because it
encouraged me to begin each day with a clear mind and a positive attitude. Remembering why I
wrote the note, how it could help me in my day and the goals I was working toward let me
reinforce a good attitude which resulted in a day that ended with less stress and more
productivity.
I successfully tracked my behavior day to day with my journal, as I had hoped I would be
able to do. I began my journal with the emotional arousal and self-reevaluation that I spoke about
in the first part of my paper, allowing myself to truly express my feelings toward making a
change and the necessity of establishing and maintaining it. My goal was to thoroughly track and
record my levels of stress, techniques/times/descriptions of de-stressing activities, reflect on my
day, challenges or worries and reaffirm my attitude and behavior. When I started off, my journal
entries were very lengthy. I was excellent at providing detail and a solid reflection and utilization
of techniques every single night; however, as time progressed I definitely got lazier. I made sure
that I wrote in the journal daily and achieved that goal most of the time except for a few times on
the weekends. Unfortunately, my entries became less descriptive and I was not particular about
rating my stress level because it seemed to be unproductive. I still included anything I did that
day to make myself less stressed and really focused on the reflecting aspect of the journal rather
than forcing myself to rate my stress levels, and this proved to be a lot more helpful than I had
imagined.
When I originally set out to make this change and began to brainstorm techniques, I did
not account for the fact that the actual reflection each night would serve as a huge stress reliever.
Just writing down my daily accomplishments and feelings, along with a motivational quote to
look at the next day allowed me to view my life in a different perspective. I focused on the good
things present in my life and wrote down my worries in order to forget about them. I made time
to be thankful for what I was happy about in my life and this allowed my stressors to appear as
minor and unimportant. Also, as I reflected on my days I realized that my worries were resulting
from my need to control. Looking back at my entries, I can see that the events that were
unplanned and spontaneous were the ones that turned out the best. By writing things down and
viewing my life from this different perspective, it allowed me to see the insignificance of my
worries and greatly contributed to helping my behavior change progress overall.
I cannot say that I was successful in allotting thirty minutes every single day to manage
my stress; however, I can say that on the days where I did allot myself this time- I felt better. As
I progressed in my change, I began to feel that the thirty minutes were somewhat forced. I did
not want my change to be something that I dreaded and it was becoming more of a task that I
could not seem to find time for in my day. But then I remembered that was my initial problem in
the first place and I was determined to find a solution to the lack of time in my day available to
de-stress.
From here, I implemented little things into my day to set me on the right path. For
example, I began to dedicate ten minutes to stretching and foam rolling after a workout at the
gym while listening to soothing and relaxing music and sounds. This gave me time to reflect on
my workout, thank and renew my body and prepare for the rest of my day. Also, I found time for
social liberation- sitting on the couch after a long day and surfing the net, looking up recipes and
funny quotes, drinking a cup of tea, reading a book or magazine- mindless tasks like these
allowed me to realize the importance of making time for myself to let go of the pressures of the
outside world. This was all part of implementing social liberation into my change. By separating
myself from reality for a little bit each day, I was able to concentrate on my stress level and the
importance of maintaining it.
I am definitely still in the action stage of change. I made progress and learned about
techniques that work with my schedule and time constraints as well as my social and academic
life, and now know how to better implement strategies that benefit me the most. I know that I
could have applied my change more in my life and attempted to achieve the daily thirty minutes
each day. However, this behavior change helped me understand that it is not about the time that I
spend in de-stressing mode, it is about the quality of my thoughts and actions and how I apply
my happiness and stress-free behavior to my daily life. With my newfound understanding of how
to best implement my processes of change with reflections, stretching, yoga, ‘me’ time and
reaffirmations, I was able to see that little things throughout my day release my tension and truly
make the difference. By applying all of these different aspects and writing my reflection every
night, I came to see that the thirty minutes will not make or break my stress level. However,
reaffirmations, supports systems, achieving dreams, reaching goals, reflecting on my life, being
thankful, going with the flow, talking with distant family and friends, writing down my worries,
telling others my concerns, getting ahead on homework, reading a good article, making my own
delicious dinner, going to yoga because I actually want to, going for a ten mile run- all of these
things contribute to my level of stress and I have learned and proven to myself over the course of
the past six weeks that the recognition of this is my biggest accomplishment.
Our coaching groups really helped me come to this realization and brainstorm ways to
adapt to my processes of change and techniques. I really enjoyed our weekly meetings that
allowed us to make personal connections with one another as we learned about our behaviors,
emotions, concerns, worries and weaknesses. Talking to the girls in my group opened up my
eyes to the recognition that there are so many other people who can relate to my problems and
sometimes my worries and concerns seem so tiny and miniscule compared to other things people
have to deal with in their life. This forced me to see that these daily stressors I encounter are
incomparable to major problems and should not take over my life in the way that they seem to at
times. I looked forward to talking with my group each week because I knew that they could
relate with what I was saying. I established a solid support system with them, reinforcing my
goal to recognize the helpful people around me as a process of change. Expressing feelings and
emotions is always a powerful experience for me; I find that I can realize more things about
myself and my problems or conflicts when I actually say them out loud. My group’s feedback,
responses and questions let me see different perspectives and understand myself and them on a
whole different level.
Not only did I benefit from getting coached, but I strongly improved on my coaching
ability as well. I learned to avoid giving advice and focus more on finding connections,
correlations and solutions to the presented problems. By doing this, my clients were able to
realize their problem on their own, making it a much more meaningful experience for them. I
concentrated on asking powerful questions which improved over the course of the semester too. I
tried not to rely on the questions that were given to us and instead drew questions from what
each of the clients said or observations I made from week to week. The gratification and
satisfaction that I gained from being a coach proved to me that our group was doing something
right. I came to understand that significance of coaching clients like this and feel that utilizing
this in the health field is extremely beneficial to finding solutions to problems. I saw the success
of my coaching firsthand, which is why I feel so passionately and strongly about using specific
techniques from class in our field. By the end of our last session, I felt that one of my clients,
Casey, had really accepted her problem and finally understood where it stemmed from. When we
started off she had not been able to see the different causes and triggers of her nail biting habit
and was trying methods to solve her problem that simply did not work for her. Through our
sessions, she was able to see how to make techniques and processes work best for her. Seeing
this progress truly established the strength of coaching sessions and how powerful questions and
effective coaching can lead to breakthroughs and realizations.
I can honestly say that this project was extremely beneficial to me and I am proud of my
progress made over the course of the semester. I enjoyed tracking my behavior and my daily
reflections and hope to continue doing it even after turning in this paper. After these six weeks I
can see what areas I need to focus on more specifically if I was to do it again. For example, I
would love to find more relaxation techniques and ways to implement calming exercises and
mood enhancers into my life. I can take what I have learned about myself and the effective or
ineffective processes of change that I applied to my life and work from there to continue to
master my stress. I have found that documenting my thoughts and emotions not only allows me
to see my life in a different light, but it allows me to become at one with my worries and stresses
and understand the countless aspects of my life that certainly outweigh every single pointless
worry, stress and complaint. While I know that stress will always be a powerful trigger of
anxiety and apprehension in my life, I feel that I have learned beneficial and effective ways and
techniques to counter and master this stress and over time, I really see myself making much more
progress. I may be in action for a while longer, but as long as I am learning new things about
myself and progressively dealing with my stress while I am here- then, for now, I am satisfied.