7 Essential Steps to Making Change… | Counseling | Therapy

7 Essential Steps to Making Change Real

Topics:

Therapist topic experts

Nawaal Amer (Intern Therapist) photo

Nawaal Amer (Intern Therapist)

Pennsylvania, New Jersey
Dan Spiritoso, MS (Associate Therapist) photo

Dan Spiritoso, MS (Associate Therapist)

Pennsylvania
Ella Chrelashvili, MA (Associate Therapist) photo

Ella Chrelashvili, MA (Associate Therapist)

Pennsylvania, New Jersey
Jordan Pearce, MA, LAC, NCC (Associate Therapist) photo

Jordan Pearce, MA, LAC, NCC (Associate Therapist)

New Jersey, Pennsylvania
Emily Davis, MS, LAMFT (Associate Therapist) photo

Emily Davis, MS, LAMFT (Associate Therapist)

Pennsylvania, New Jersey
Janette Dill, MFT (Associate Therapist) photo

Janette Dill, MFT (Associate Therapist)

Pennsylvania
Jonah Taylor, LSW (Associate Therapist) photo

Jonah Taylor, LSW (Associate Therapist)

Pennsylvania, New Jersey, New Mexico
Nicole Jenkins M.S. (Associate Therapist) photo

Nicole Jenkins M.S. (Associate Therapist)

Pennsylvania
Lancie Mazza, LCSW (Therapist & Director Of Virginia Office) photo

Lancie Mazza, LCSW (Therapist & Director Of Virginia Office)

Virginia, New Jersey, Pennsylvania
Georgine Atacan, MSW, LSW (Associate Therapist) photo

Georgine Atacan, MSW, LSW (Associate Therapist)

Pennsylvania, New Jersey
Richard (Rick) Snyderman, LPC, CADC, CSAT, NCC (Therapist & Director of Support Groups) photo

Richard (Rick) Snyderman, LPC, CADC, CSAT, NCC (Therapist & Director of Support Groups)

Pennsylvania, New Jersey, Delaware
Samantha Eisenberg, LCSW, MSW, MEd, LMT, (Therapist) photo

Samantha Eisenberg, LCSW, MSW, MEd, LMT, (Therapist)

Pennsylvania, New Jersey, Virginia
E. Goldblatt Hyatt DSW, LCSW, MBE (Therapist) photo

E. Goldblatt Hyatt DSW, LCSW, MBE (Therapist)

Pennsylvania, New Jersey
Jennifer Foust, Ph.D., M.S., LPC, ACS (Clinical Director) photo

Jennifer Foust, Ph.D., M.S., LPC, ACS (Clinical Director)

Pennsylvania, New Jersey, Georgia, Florida, Virginia, Connecticut
Tonya McDaniel, MEd, MSW, LCSW (Therapist & Director of Professional Development) photo

Tonya McDaniel, MEd, MSW, LCSW (Therapist & Director of Professional Development)

Pennsylvania, Virginia, New Jersey
Shannon Oliver-O'Neil, LCSW (Therapist & Director of Intern Program) photo

Shannon Oliver-O'Neil, LCSW (Therapist & Director of Intern Program)

Rhode Island, Pennsylvania, New Jersey
Essential Steps to Making Change Real image

7 Essential Steps to Making Change Real. The concept of change is an essential aspect of what it means to be human, whether it is our own personal goal for self-improvement, or the goal implemented by a loved one, change is all around us, and often a desired experience. Change often represents something new and fresh, better than what was before. Change means trying something new, which can be a scary realization, and it can also bring up fears of failing, or not following through on what you set out to improve. Perhaps you have tried in the past to make this specific desired change, but in the end you went back to your old routine. Whether you have been longing to improve your sex life with your partner, or increase the amount of quality time you spend with your spouse, you know what you want but you haven’t yet been able to get there on your own. The following steps provide a fresh outlook on change, with tools to help you make your new changes long lasting ones.

1) Accountability- Essential Steps to Making Change Real Start your desire for change with making it real. The more you surround yourself with your goal, the more it will be a permanent part of your daily living. Making yourself accountable for change can mean many different things, such as keeping a daily journal of your efforts, or telling someone close to you. By stating your plan for change through writing, or through another person, you are making yourself responsible for making the change happen. For some, telling someone your plans for change is a motivator to make the change happen, because now someone knows, and this very well may follow up on your progress for change. However, for those who think telling someone may make them less accountable, try keeping a daily journal of your efforts and what you are finding.

2) Choose Achievable Goals- Essential Steps to Making Change Real Stay specific, and avoid goals that are too broad. The more specific in your goals, the better chance you have achieving this goal. For example, if you were to pick happiness as your goal. There are too many variables with being happy, even if you specify each little step you believe will get you happiness. Try and pick goals you know from experience, or for a fact what the results will be. Instead of happiness, other achievable goals that may contribute to one’s happiness may include, increasing physical activity/working out more, plan for social events, eat better, get more sleep, etc. Be realistic about time, as well. The time it takes to achieve it’s goal will vary in the amount of time and effort that is required. Do research to confirm that the amount of time you’re giving yourself is enough.

3) Make Sure Your Goals Are Measurable- Essential Steps to Making Change Real It’s an essential motivator to pick goals that you can measure, and track the gradual progress throughout the process. Without a way to measure your goal, how will you know if your are on the right track, and when your goal is complete? Picking goals that include a quantity work. For example, “I will have one movie date per week with my spouse.” Or, “I will be less critical to my partner on a daily basis by following the 5 to 1 rule: for every negative comment, I must have given 5 positive comments. Such goals are great ways to help you always knowing your progress.

4) Self-Advocacy- Essential Steps to Making Change Real Identify what you want for yourself first. Then identify what you need from your environment to nudge you along. If you chose a support system (group, or selective family/friends) advocate for yourself as to how you want the feedback. For example, should your supports ask you about your goals and efforts on a weekly basis, or do you want to be the one to initiate such conversations? Identify what you need. Teach friends and families about how you want the feedback. Whether you want your support system to ask you about your goals and efforts on a weekly basis, or you want to be the one to initiate such conversations. If you recognize that the social aspect of the support system is not a good fit for you, perhaps you prefer a more private, individual path for change, such as journaling, or an online message board where you can choose if and when you would write a comment. It all depends on the type of learner your are.

5) Monitor Your Change- Essential Steps to Making Change Real Monitoring is a great way to help you look at the differences in your efforts for change, whether it’s been 5 days or 5 years from when you made the change. Methods of monitoring include keeping a blog, audio or videotaping, attending therapy, talking to friends. Journaling your day to day experiences of working towards your goals is a great way to track your inner thoughts. It’s a great resource to go back to and review how you handled certain obstacles. Having detailed records of your process with working towards change is a great way to continue your path of improvement, and a great way to learn about what is working, and what needs tweaking. It’s similar to a therapist who takes notes for each session, or a surgeon who reviews videotaped surgeries. It’s a great chance to step back and review your process from a more observational standpoint.

6) Identify the obstacles: Who is going to lose with these changes? Essential Steps to Making Change Real Other people outside of your relationship will be impacted by your change, as well as your journey to make the change. A major key to long term change is about making the time, not finding the time. If it is your relationship that you are working on and you are now making the time for, there is going to be something or someone else who is being placed on the back burner in order for you to make time for your goals. It may be family gatherings, a decrease in spending time with friends or co-workers, or just less accessibility to you when you are home with your partner. Give permission for others to experience negative change in response to yours. Your job is not to fix someone else, it is to fix you. It’s okay, these are natural consequences to implementing a long term goal.

7) Change Doesn’t Happen Over Night- Essential Steps to Making Change Real As cliche as it may sound, change is a process and can take time. During this time, expect to learn from your successes, and from your mistakes. Just because you “relapsed” and did not work towards your goal for a week, doesn’t mean you have to call the whole thing off. Better to work towards some change than none at all.

Keep in mind, it’s not just about the desired results that will give you the positive change you are looking for. It’s also the journey and the steps that you took on your way to the change that will positively impact you forever.

To speak with a live therapist call at 215-922-5683 Ext. 100 or if you prefer quietly setting yourself up for an appointment, you can self schedule an inperson or virtual therapy appointment. For your convenience we have 5 physical offices and provide virtual therapy services in Connecticut, Rhode Island, Florida, Georgia, Pennsylvania, New Jersey, New Mexico and Virginia.

You deserve the best therapist possible. Our special sauce for helping you achieve your goal, begins with matching you with the right therapist. Check out our GUARANTEE.


Therapy Services Offered:

What are the best parts about making change real? The best part about making change real is the sense of accomplishment and personal growth that comes with it. When we successfully bring about positive changes in our lives, it can be a transformative and empowering experience. Here are some key aspects of why making change real is so rewarding:
  1. Self-Empowerment: Making real change reinforces our belief in our ability to take control of our lives. It shows us that we have the power to shape our future and overcome challenges.
  2. Increased Confidence: Achieving meaningful change boosts our self-confidence and self-esteem. It reminds us that we are capable of setting goals and following through to achieve them.
  3. Improved Well-Being: Positive changes often lead to improvements in physical, emotional, and mental well-being. Whether it's adopting a healthier lifestyle, managing stress better, or addressing personal issues, the results can lead to increased overall happiness and life satisfaction.
  4. Growth and Resilience: The process of making change often involves facing obstacles and learning from setbacks. This can build resilience and teach us valuable lessons about perseverance and adaptability.
  5. Enhanced Relationships: Positive changes can positively impact our relationships with others. Improved communication skills, setting healthier boundaries, or developing greater empathy can foster more meaningful and fulfilling connections.
  6. Inspiration to Others: Our success in making real change can serve as an inspiration to those around us. It shows others that positive transformations are possible and encourages them to pursue their own goals.
  7. Creating a Positive Ripple Effect: Real change doesn't just benefit us individually; it can create a ripple effect of positivity in our communities and beyond. Our actions and achievements can inspire others to initiate their positive changes, fostering a culture of growth and improvement.
  8. Sense of Purpose: Making real change often aligns us with our values and sense of purpose. It gives us a clear direction and a meaningful focus in our lives.
  9. Overcoming Fear and Limitations: Successfully navigating change can help us confront and overcome fears and self-limiting beliefs. It shows us that we are not bound by our past or present circumstances.
  10. Celebrating Progress: Celebrating milestones and achievements along the way is a crucial part of making change real. It allows us to acknowledge and appreciate our efforts and progress, reinforcing our commitment to continuing the journey.

Remember that making real change is a process, and it may not always be easy or straightforward. However, staying committed, being patient with ourselves, and seeking support when needed can make the journey towards positive transformation all the more rewarding.

InPerson Therapy & Virtual Counseling: Child, Teens, Adults, Couples, Family Therapy and Support Groups. Anxiety, OCD, Panic Attack Therapy, Depression Therapy, FND Therapy, Grief Therapy, Neurodiversity Counseling, Sex Therapy, Trauma Therapy: Therapy in Providence RI, Philadelphia PA, Ocean City NJ, Santa Fe NM, Mechanicsville VA