Changing health habits in 7 steps
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Changing Health Habits in 7 Steps
And what is a habit?, You may wonder. The answer is simple: it is the repetition of a given behavior over time. The habit is associated with doing something automatically, in most cases, unconsciously. There are habits that are beneficial to us, to thank, brush your teeth after eating, etc.., However, there are other harmful as they can damage our physical and mental health; recommended not eating, smoking, negative thinking, etc..
Ideally, it would be able to choose each behavior consciously, do not you think? But many habits start accidentally or by imitation, and incorporated them already in our routine, performed automatically.
Deciding to quit smoking, give up coffee, etc.. is a difficult decision because the insistence on this custom finishes blinding us. It’s like when you go on a road and go adentrando for a place that does not convince you, advance and advance further, until it has become increasingly difficult to turn around.
The good news is that habits can be changed!.
Through our habits brain is programmed to act on autopilot, in the comfort and routine. So act repetitively, without creativity. In studies shows that healthy habits change, however small they may be, we can get away from it becoming a reactive motor skills and increases self-esteem.
Just knowing how to generate new behaviors for inclusion in our routine. When performing a new behavior, it causes a response in the hippocampus and the repetition is generating a new neural pathway until it becomes automatic.
But what steps, practically, can help create a new habit?
Not that hard, especially if you follow these tips:
1 °. First identify the harmful habit that you want to leave, become aware of Bad habit. You may wish to stop smoking, cutting sweets between meals, etc.
2 °. Identify triggers habit banish you. The bad habit? Shooting in specific situations, when you’re in company or alone?, Eg., Take more coffee when you feel bored, stressed, etc.
3 °. Define the new habit you want to start. If you quit, you have to decide that you substitute another habit to perform when the urge to light shot that cigarette after eating. For example, take a warm green tea and a walk of ten minutes breathing consciously.
4 °. Imagine yourself doing the new habit. If you can not even imagine doing the change you propose, will be hard to make it. All change starts on the mind, therefore, visualize yourself: where you start, as they develop, which produces sensations you …? and undertakes to strengthen this new behavior.
5 °. Meditate on the benefit of making this new habit for you and your environment. (Important: Make sure you want to change a habit you wish and not a third party).
6 °. Notice the progress you make even small and reconócetelos. Celebrate achievements consciously provides an increase of dopamine in the brain (neurotransmitter associated with pleasure), which results in a feeling of confidence, boosts energy and recharge the batteries of the will. Our brains are designed to minimize the risk and maximize the reward. So if you teach your brain to a new action results in a gain, you’ll encourage seek that reward more and more.
7 °. Practice, practice, and practice, the new behavior will create a new connection in the hippocampus of the brain, until automate and operate unconsciously.
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