January 6th, 2021 — By: Curmari Lewis, Creator/ Personal Trainer
The New Year is finally here and not much has changed since March 2020. However, time is the indefinite continued progress of existence and events in the past, present and future regarded as a whole. As we all know 2020 felt like a year that paused time, but it didn’t because 2021 is here, and new challenges, transitions, and goals continue to form through time.
This short article will provide you with ways to process change and transition throughout the year of 2021. The coronavirus as we know is far from over. However this does not mean we must stop living our healthiest and best life. In fact, the coronavirus pandemic forces us to change and adapt to certain situations and circumstances, but what is change? And why is change so hard for us to process? Change management expert John Kotter explains, “People don’t change a minute before they’re ready.” People won’t make a change in habit, health, fitness, or mind until they fill ready for change. In 2021, I encourage you to continue being open to change, and adapt to transition within the year good or bad. Throughout this article you will find ways of encouragement to accept change and allow your mind and body to transition towards the best and healthiest version of you.
5 Ways to Handle Change
- Replace Old Habits with New Ones: According to Keith Ferrazzi in change management, the goal is to replace bad habits with positive ones. This process is much easier said than done especially when you feel there is nothing to change. Replacing old habits with new ones takes willingness and courage. Often times we continue old habits because we don’t feel a need to replace them with more beneficial or challenging habits. Most people do not replace old habits with new ones because change forces us to take accountability and creates uncertainty. Truth be told, we are all capable of change, and do so everyday. Replacing old habits with new ones is a process that allows you to learn more about your likes and dislikes most importantly change is the act or instance of making or becoming different. Forming new habits from old ones is an ongoing process, and will allow you to accept when situations or circumstances change around you.
- You are The Company you Keep: Did you know people with a close friend or relative who drinks heavily are 50% more likely to be heavier drinkers themselves. The company you keep around you has the power to influence your very next move. Similarly in fitness, having a athletic friend increases ones own chances of becoming more active/fit. Acknowledging the company you keep can serve a great deal on how you accept and process change. The company you keep around you should match your goals and ambitions in order to continue to grow and develop into the best you.
- Introspect yourself: Introspection is the examination or observation of ones own mental and emotional processes. It is imperative with all that is going around in society that you examine your own mental and emotional thoughts. You can do this in a few ways. First, you can journal. Sometimes writing down our mental and emotional thoughts help us process and identify how we feel. Second, you can video record. We live in an age where social media is our life line to stay connected. Video recording for some people allow us to express our inner thoughts and emotions. Also, recording allows us to hear/listen to ourselves giving us time to observe our mental and emotion feelings. Lastly, you can meditate. Most people find meditation to be a hit or miss, but meditation is a written or spoken discourse expressing considered thoughts on a subject. Mediation is highly encouraged, and truly allows one to introspect ones self. It is also fairly simple to learn we often times overthink and lose focus on a single subject. Five reasons to meditate: Understand your emotions, Lower your stress levels, Connect better, Improve focus, and reduce overthinking habits. For more information on how to meditate check out this link here: http://how-to-meditate.org
- Acknowledge small victories: Through time of uncertainty it is important you acknowledge your small wins. Sometimes we get caught in our old ways and thoughts making no time for acknowledging our own victories. A victory is overcoming an enemy or antagonist and in other words achievement of mastery or success in a struggle or endeavor against odds or difficulties. Everyday you have the opportunity to acknowledge a small victory. As a health coach, It is recommended to plan your day and create a list allowing yourself to complete task. A check list is a strong form of acknowledgment of conquering the day. For more information on how to form a check list the right way visit this link here: (Try for Free) https://blog.bit.ai/how-to-create-a-checklist/
- Understand the goal is progress, not perfection: Change does not always follow a straight line. Neuroscience has shown that peoples emotional responses to work create their own chemical reactions, releasing powerful neurotransmitters such as adrenalin, dopamine, and serotonin. This means successful change can be addictive in a very positive way because it allows you to create a positive emotional response. Understand that the goal you set for yourself is meant to improve and progress. Nothing in this life is perfect and once we understand that change is ongoing we will process change more effectively.
3 Ways to Process Transition
A transition is the internal psychological process of adapting to a new situation. Transitions can happen quickly or slowly, and it is the process of moving successfully from the old to the new. Here are 3 ways to process transition. This process starts with an end, moves to a middle zone, and lastly a new beginning. The closing of this article goes over these three stages in depth. For more resources on fitness & wellness you can find them in resource section below.
- Let Go: Taking time to accept certain situations and circumstance is different for everyone. Let go of what has passed, honor and grieve the ending, but learn to let go. Three ways you can practice letting go is to admit to yourself and those around you that change has occurred. Second, actively seek information on the nature of the information without placing judgment. Lastly, Acknowledge what has been lost and what has been gained. Learning to accept change can become difficult, but this is the strongest form of letting go. When we chose to hold on to certain situations and circumstance it can take a toll on our health mentally and most important physically.
- Live Uncomfortably: When you accept change there is a uncomfortable period of confusion of living with uncertainty but no clear direction on where to began. Here are four ways you can navigate through the uncomfortable zone. First, realize that uncertainty is inevitable stage between ending and a new beginning. We are not perfect and we are continuously learning, so don’t expect to know all things. Secondly, set short term goal to move through uncertainty. Take time to identify what you need/ want to accomplish and identify opportunities that progress you forward. Third, analyze backward to the end and acknowledge what you had. When we look forward to our new beginning we start to see all our possibilities. Most importantly, connect to your beliefs/ values. In times of uncomfortable living and confusion, your personal beliefs and values will provide you with direction.
- Establish Your New Beginning: During your time in living uncomfortably accept the challenge of working in a changed environment. Here are three ways to establish your new beginning. First, be open to network with new people. As you create new goals it is imperative you meet new people and keep the right company around you to align with your goals and transition. Second, formulate new ways to handle difficult situations. When you are faced with new challenges, re-establish the reason for the change and accept that reason as to why you are beginning anew. There is nothing wrong with reassuring yourself! Lastly, mark your victories. Acknowledge your small wins. You can do this by creating a check list, set reminders, and using a planner. Through great awareness of conquering change and transition, you will be more capable of handling unexpected change and uncertainty with grace. As a coach at Uncomfortably Fit, I hope you find these resources/strategies useful and helpful throughout the year 2021. I encourage all to endure an open min while maintaining balance within the body. ~Stay Well & Lets Train.
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