| If you want to become more active as a part of | | | | envision letting those old beliefs go completely. |
| managing your chronic pain condition, the first | | | | And for many of us, that's a scary proposition in |
| step (after you check with your doctor, of | | | | itself. If you're having difficulty with that concept, |
| course), is to know why you haven't exercised | | | | then try telling yourself this: "I can always pick up |
| yet. Easy enough - but how do we then | | | | my old beliefs if the new ones don't work." |
| transform those limiting beliefs into beliefs that will | | | | However, if you want to see a different result, |
| get us off the couch? | | | | you're going to have to do things differently. If |
| Through a four-step process, we can actually | | | | you're going to do things differently, you're going |
| change our beliefs. It isn't easy, but it is simple. | | | | to have to believe different things. And to do |
| Here's how you do it: | | | | that, you first need to open up to the possibility |
| 1: Define Your Vision | | | | itself. |
| Think about your ideal vision of yourself. Since | | | | |
| we're discussing belief-changing in the context of | | | | 4: Changing Your Beliefs |
| starting an exercise program, let's consider our | | | | We change our thoughts all the time, and beliefs |
| ideal selves in movement. Do you dream of hiking | | | | are nothing more than entrenched thoughts. This |
| up a mountain? Walking the length of an 800-mile | | | | is not to say that the process of changing beliefs |
| trail? Running a marathon? Swimming daily? | | | | is an easy one. It takes time, and some |
| Finishing a yoga class? | | | | concentrated attention. For the first several days, |
| Whatever your vision of yourself-in-movement is, | | | | if not weeks, you'll need to actively work to keep |
| write down a description of that vision as if it | | | | these new beliefs firmly in mind. |
| were already true. Two cautionary guidelines: | | | | You don't need to change your behavior during |
| - Be realistic. You're probably not going to be | | | | this time, if it feels like "too much" -- just work on |
| prima ballerina of the New York City Ballet, I'm | | | | the beliefs. Eventually, those new beliefs will take |
| afraid. | | | | hold and that will help propel you into action. |
| - But make it exciting. Too small a goal won't | | | | Try these suggestions for helping your new |
| energize you and get you motivated. | | | | beliefs to take root and displace the old, unhelpful |
| Write down your vision as if it's already your | | | | ones: |
| reality -- present tense, with as many sensory | | | | 1. At least a few times a day, take five minutes |
| details as possible. What does it feel like? Are you | | | | or so to visualize your ideal vision. Try to make it |
| racing on a horse's back with the wind whipping | | | | as sensory an experience as possible. Feel it fully. |
| your hair? Are you slicing easily through the pool's | | | | 2. Set aside a regular time in the morning and at |
| water like a mermaid? | | | | night before bed to reread your list of new |
| 2: Determine Your New Beliefs | | | | beliefs. Read slowly, deliberately - better yet: say |
| Holding your vision in mind, ask: "What does that | | | | them out loud. |
| person have to believe, in order to do what she | | | | 3. Consider the new beliefs in terms of your daily |
| does?" Using your list of fears and current beliefs | | | | activities. Is there some action in particular you |
| as a template or guide, begin listing out the beliefs | | | | can take now to reinforce those beliefs? |
| that enable that vision to become reality. | | | | For example: If one of your new beliefs is "I am |
| If you believe now that it's not worth it to risk a | | | | an active person," find moments in your day to |
| new flareup, then how about believing "careful | | | | incorporate more activity. For instance, some light |
| exercise makes me feel better and nothing is | | | | stretches in the morning when you get up, doing |
| more important than feeling better"? | | | | calf raises when you're washing dishes, taking |
| If you believe "It'll make me feel like a failure" | | | | frequent breaks throughout the day to walk |
| then how about "Exercising and taking care of | | | | around or do pushups against the wall ... even |
| myself makes me feel wonderful, like a goddess"? | | | | creating a new fidgeting habit ... all these things can |
| | | | reinforce that new belief. You believe you're an |
| 3: Open Your Heart and Mind to Your Vision | | | | active person because you are an active person. |
| This is probably the hardest part of this process: | | | | See how nicely that works? |
| contemplating the possibility of letting go your | | | | By following this simple four-step process, and |
| current beliefs in favor of the new ones. | | | | giving it your full focus for a few weeks, you will |
| For some, this might smack of "it's all in your | | | | soon find these more active beliefs and thought |
| head." Please understand: that's not what I'm | | | | patterns are second nature to you. It will begin to |
| saying. Rather, it's about changing the beliefs that | | | | feel "wrong" not to exercise or move. Moreover, |
| are holding you back from doing something that's | | | | you may find that you're more in tune with the |
| scary and risky, but very effective at relieving | | | | cues your body is sending you, and this can help |
| your pain. It's about your motivation to engage in | | | | avoid exercise-induced flare-ups. Simply stop when |
| this particular kind of treatment, not the pain itself. | | | | your body says it's time to stop. |
| But to get there, you first have to be able to | | | | Here's to a more active and pain-free future! |