Can therapy Help Me?

Making New Habits

Once we have uncovered the underlying needs behind the behavior, we can get to work on breaking the habit.  Old, unhealthy habits are more easily broken if they are replaced with new, healthful ones.  This is what the psychology world refers to as “replacement behaviors.”
 
Let’s say the old habit of over-eating was an attempt to address the need to feel fulfilled emotionally.  What other activities, or habits, will lead to the same goal of emotional fulfillment?  The answer will most likely be different for each person.  However, some general ideas could be playing with your kids, talking on the phone with a good friend, writing a letter to a loved one, reading the Bible or other inspirational material, listening to uplifting music, exercising, counting your blessings, or creating a personal five year plan.

Our replacement behaviors are unique to our personal preferences, schedule and resources.  Here is a list of some potential activities that may work for you...
 
Suggested Replacement Behaviors

Play a game with your children, spouse, SO or friends
Read a book (to yourself or another)
Go for a walk
Call a friend
Check your email
Close your eyes and count to 10
Breathe deeply; meditate on a positive / motivating word on the exhale
Plan your next vacation
Do 20 jumping jacks
Look at the family photo album
Make a family photo album
Plan a tasty and healthy menu
Make a healthy grocery list
Paint your toenails
Brush your teeth
Try a new hairstyle
Let your kids style your hair
Go to bed
Pray
Meditate
Cry
Laugh
Stretch
Volunteer to help another
Go somewhere remote and yell
Turn up the radio and sing along- loudly
Dance with the broom
Color
Play dress up with your kids or fur kids
Skip around the block (and entertain the neighbors!)
Bake homemade muffins using finely ground oatmeal instead of flour
Give healthy baked gifts to neighbors
Recite a poem, Scripture or favorite saying
 
Add your new healthy habits to your Journal.

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