How to develop lasting healthy habits without stress and pressure?

 

While logically beneficial, implementing healthy habits is stressful for some people because of the lifestyle changes that require effort and self-discipline. The process of adapting to new things is not always comfortable - self-discipline requires effort and presupposes the ability to control oneself, restrain desires and adhere to established goals. 

Natalia, an expert at the Department of Transpersonal Psychology, spoke about how to make the formation of habits and the inclusion of new daily rituals in life comfortable.

Stability – why resilience is so important for creating healthy habits

The process of forming healthy habits requires concentration, endurance and the ability to overcome temptations. At the initial stage, self-discipline sometimes brings additional stress, becoming more automatic and less tiring with practice. 

Constantly putting pressure on yourself brings discomfort due to lack of motivation, fear of failure, low self-esteem, or a desire to avoid discomfort. Internal psychological barriers and reluctance to leave the comfort zone often create resistance to behavior change, even with expected long-term benefits. 

Developing self-motivation skills and gradually implementing changes helps overcome these difficulties and over time, new approaches become part of the daily routine and bring well-being.

Stability means a state when something remains stable, motionless or unchanged for a certain time. In the context of life and health, stability means balance, stability and the absence of significant fluctuations or changes. 

However, people cling to stability because of a natural desire for predictability and a sense of security. The fact is that instability causes anxiety and uncertainty, so many people prefer to have stable foundations in life. Stability also provides greater comfort and allows you to better plan and achieve goals, which is an important aspect for many people.

Key aspects of stability include stability in finances, social relationships, emotional well-being and health. Confidence in these areas creates a sense of security and control, increasing stability.

Factors that increase feelings of stability include:

1.    Availability of a financial plan and reserves.

2.    Strong interpersonal connections and support from family and friends.

3.    Ability to cope with emotions and the pursuit of psychological well-being.

4.    Regular exercise, healthy eating and adequate sleep.

5.    Confidence in career prospects and professional stability.

6.    Planning and time management skills to achieve goals.

These factors interact to create a complete picture of stability in life. In this process, sustainability plays an important role for several reasons:

• Consistency in effort. Resilience helps you overcome challenges and maintain your efforts over time.
• Predictability. A stable environment creates predictability, which makes it easier to incorporate regular healthy habits into your daily life.
• Eliminate stress. Stability reduces stress levels - a person can more easily focus on forming healthy habits without the influence of external factors.
• Planning support. Sustainability in lifestyle provides a supportive environment for planning and establishing healthy habits.

Thus, sustainability creates favorable conditions for the adoption and strengthening of good habits. To restart your life, follow these steps:

1.    Set specific goals. Set clear and achievable goals. For example, plan specific regular workouts or improved nutrition.

2.    Take small steps. Starting with small, gradual changes will help avoid overwhelm and increase your chances of long-term retention.

3.    Create a schedule. Incorporate healthy habits into your daily routine. Clearly define time for training, regular meals, breathing practices, and so on.

4.    Be consistent. Try to perform the selected actions daily or according to a schedule - consistency helps to reinforce new rituals.

5.    Use the support of others. Tell friends or family about your goals - support will be one of the important motivating factors.

6.    Evaluate your progress. Periodically evaluate your achievements and make adjustments to the plan if necessary - positive changes are an excellent incentive for further efforts.

Remember that developing good habits is a process that takes time and patience, and gradualness and consistency are essential to the transition to a new lifestyle.

To support yourself and increase internal motivation in forming healthy habits, connect additional supporting resources:

• Trainer or instructor. Professionals will provide the necessary guidance and motivation.
• Doctor or nutritionist. Consulting with a healthcare professional can help determine individual needs and create a healthy plan.
• Psychologist or coach. Experts in psychology and coaching will support and guide you in overcoming psychological barriers and developing strategies to manage the necessary stress.
• Friends and family. Support from loved ones is undoubtedly also a powerful motivator, creating an environment for the formation of new habits.
• Online communities. Joining online groups or communities where people share their experiences of building healthy habits is an inspiring and positive experience for many.
• Mobile applications. There are many apps designed to help you track your health, provide support, and provide regular reminders.

It is important to find and select support and sources that match your needs and goals. However, a combined approach that includes various resources will be most effective.

Stress Management: Techniques for Reducing Stress While Establishing New Habits

Implementing new healthy habits has a positive effect on stress levels. Here's how it happens:

• Creating structure and routines: New habits help create a stable and predictable structure to your daily routine, which reduces the feelings of chaos and uncertainty associated with stress.
• Improved physical health: Regular physical exercise and healthy eating, as part of a routine, improve physical health. This helps the body cope with stress more effectively.
• Boosts your energy levels and mood: Healthy habits like eating well and getting regular exercise can give you energy and improve your mood, which can help combat stress.
• Increased self-efficacy: The ability to implement and maintain new habits can increase your sense of control over your life and increase self-confidence, which reduces stress levels.
• Create a Positive Environment: Healthy habits create a positive environment and influence the environment, which in turn has a positive effect on your psychological well-being.
• Mindfulness practice: Incorporating habits of mindfulness and meditation can help manage stress and reduce emotional tension.

New healthy habits are an effective tool for reducing stress and improving resilience.

A psychologist is a valuable assistant in several areas:

1.    Motivation analysis. A psychologist will help you understand your motives, and understanding why this is important to you will become a powerful motivator.

2.    Develop realistic goals. Working together with a psychologist will help you identify specific and achievable goals. This is important to reduce fear of failure and maintain motivation.

3.    Obstacle identification. A psychologist will help identify possible obstacles and blocks that make it difficult to establish new habits, as well as develop strategies to overcome it.

4.    Dealing with procrastination. If procrastination becomes a problem, a psychologist can suggest time management techniques and strategies for countering procrastination.

5.    Stress management. A psychologist can help you develop productive stress management strategies, as stress can often become a barrier.

6.    Support in times of difficulty. At the stage of establishing new habits, psychological difficulties often appear. Psychological support will allow you to cope with emotional challenges, excessive self-criticism and continue to move forward.

7.    Developing strategies to maintain motivation. A psychologist will help you develop strategies to maintain motivation over time. This includes finding new sources of inspiration and maintaining interest in your goals.

8.    Create a positive environment. A psychologist can help create a positive and supportive environment that will make the process more enjoyable.

Cooperation with a psychologist definitely increases productivity and provides reliable psychological support in the process of change.

If you feel stressed and uncomfortable while changing or implementing new habits, try following these tips:

• Implement changes gradually, not abruptly. Let your body and mind get used to the new routine without undue stress.
• Set clear and achievable goals. Focus on positive results and maintain motivation.
• Focus on the positive aspects of change. View them as areas for growth and improvement rather than as sources of stress.
• Discuss plans with friends, family or colleagues. Getting support and understanding will make the process easier.
• Take more care of yourself. Rest, engage in relaxation practices and monitor your emotions.
• If the change involves learning new skills, taking the time to learn them will reduce feelings of uncertainty and stress.
• Keep a change log and record your progress to notice positive steps and motivate yourself to continue your efforts.
• Try to accept change as part of the natural process of growth and development. Accepting the new reality reduces internal resistance.

Remember that change takes time and it is important to be patient and kind to yourself during the adjustment phase.