This is an article published by Nick Frye, Behavioral Therapist with Take Shape for Life
Psychological Barriers to Action – and How to Deal with Them
Let’s face it; weight loss and keeping it off is hard.
We’ve all heard the statistics about weight regain and the grim numbers about the obesity epidemic we’re facing in this country.
But what really makes it so difficult to lose weight and then maintain?
Well, let’s first take a look at what we know. What we know to be true is that those individuals who do adhere to their weight loss and maintenance regimens achieve and sustain weight loss; pretty simple, right? If you stick to the plan, it works!
However, many people struggle to do this. Now, the problem can present itself as being about lack of knowledge or lack of motivation or a lack of willpower but what it really comes down to is non-adherence to the plan; i.e. simply not sticking to it.
Now, if setting goals and trying hard to achieve them were enough to ensure success, the task of achieving Optimal Health would be a lot easier. Unfortunately, when it comes to making positive life changes many people will encounter psychological barriers to sticking to the plan. The most common are summarized, most appropriately, by the acronym:
F.E.A.R.
F = Fusion with Unhelpful Thoughts. This basically means that we’re so caught up in our thoughts that we aren’t even aware that we’re thinking and then those thoughts dictate our behavior. It’s like we’re being pushed around by our thoughts or allowing our thoughts to tell us what to do. When a person sets out to make a change, it’s normal for their mind to generate “unhelpful” thoughts like: I’m too busy, I can’t do it, I’ll fail, It’s too hard, and so on which can prevent them from moving forward. It’s a common misconception that our thoughts control our behaviors. They certainly influence our behaviors but ultimately we have a choice. However, when we get all entangled, caught up, or carried off by these thoughts they dominate our attention and we can’t focus on what is truly important to us. Becoming ‘fused’ with unhelpful thoughts throws us off-track.
E = Excessive Goals. If a person’s goals exceed their resources, they’ll either give up or fail. Necessary resources could include a person’s skills, ability, social support, time, money, and physical health. Setting goals that are too difficult or impossible will only result in frustration and abandonment of their weight loss and maintenance plans.
A = Avoidance of Discomfort. The practice of new way of eating and living can be difficult and tedious for some; and the pursuit of goals that pull us out of the “comfort zone” almost always generates significant anxiety. This discomfort is inevitable when it comes to lifestyle changes. So, if we are unwilling to make room for that discomfort, then we will not take action.
R = Remoteness from Values. If a person loses touch with their values that underlie their goals – if it doesn’t seem meaningful or important to them – then they will lose motivation. Values can provide a deep motivation that helps to sustain the practice of new skills, or the pursuit of challenging goals, even when it’s difficult, tedious or anxiety-provoking. The practice of using Structural Tension Charts can be a big help to realize and set goals with Primary and Secondary Choices and action steps to follow. This is found in the first few chapters in “Dr. A’s Habits of Health” as well as “Discover Your Optimal health” and the Workbook.
So, how do we address these barriers? Well, the antidote to FEAR is:
D.A.R.E.
D = Defusion from Unhelpful Thoughts. The mind is a reason-giving machine, and as soon as we think about doing something that pulls us out of our comfort zone, it cranks out all the reasons why we can’t do it, shouldn’t do it, or shouldn’t have to do it. And if we wait until the day when our mind stops reason-giving before we do the things that really matter in life… we’ll never get started. So, if fusion with reason-giving is a major barrier to action, then naturally we target it with defusion. This means separating or distancing ourselves from unhelpful thoughts, letting them come and go instead of being caught up in them. In other words, defusion means looking at thoughts, rather than from thoughts; noticing thoughts rather than being caught up in thoughts; and letting thoughts come and go rather than holding on to them. One of the simplest ways of separating from thoughts is to write them down. This helps a person to take a step back and see the thoughts for what they are: a string of words. Nothing more, nothing less.
A = Acceptance of Discomfort. This means making room for painful thoughts and feelings, not because they like them or want them, but so they can do what matters. So, we can ask ourselves “Am I willing to feel some discomfort, in order to do what matters most to me?” If a person is unwilling to make room for the inevitable discomfort, they may need to clarify and connect with their values or set easier goals. Both of which we will discuss next.
R = Realistic Goals. If a person’s goals exceed their resources then they need to create a new goal to acquire those resources if possible, or accept the limitations of their reality and change their goal to adapt in the best way possible. The journey of a thousand miles begins with one step. So, if a goal seems to big, make it smaller. If walking for 30 minutes is too much, cut it back to ten. If doing it daily is unrealistic, do it every other day. Ask yourself: “On a scale from zero to ten, where ten is ‘I’ll definitely do this no matter what’ and zero is ‘There is absolutely no change I’ll ever do this’ – then how likely are you to actually do this?” If you score less than seven, best change the goal to something smaller and easier.
E = Embracing Values. If a person is lacking motivation, then they need to reflect on why they’re doing this. What’s important and meaningful about this action? Does it truly matter? If so, why? Ask yourself: “Is this really important to me? Which of my values underlie this action? How would doing this make a positive difference in my life and the lives of others?” If we can link our new behaviors to something personally meaningful, we’re far more likely to do it!
So, there you go. Those are the most common psychological barriers to someone taking action to change their lifestyle and the most effective ways to target and overcome those barriers.
Whether you made a New Year’s resolution to exercise more or not, there are many ways to keep fit during the winter. These tips don’t require special equipment or a gym membership. The key is to move, move, move! During your regular daily routines, adding some extra movement in your steps can improve your fitness level.
Dr. Baird joined Maryland Primary Care Physicians, LLC in 2013 and is certified by the American Board of Family Medicine. She received her medical degree from Edward Via College of Osteopathic Medicine in 2009 and completed her residency training in Family Medicine at Albany Medical College/Albany Medical Center Department of Family and Community Medicine in 2012.