Workplace Wellness Are Your Employees Ready for Change? Dessa Bergen-Cico Ph.D., CHES.

Workplace WellnessWorkplace WellnessAre Your Employees Ready Are Your Employees Ready

for Change?for Change?Dessa Bergen-Cico Ph.D., CHESDessa Bergen-Cico Ph.D., CHES

Spheres of WellnessSpheres of Wellness

EMOTIONAL

INTELLECTUAL

PHYSICAL

SOCIAL

SPIRITUAL

OCCUPATIONAL

SEXUAL

“It’s not so much that we’re afraid of

change, or so in love with the old ways,

but it’s the place in between that we

fear… it’s like being between trapezes.

It’s Linus when his blanket is in the dryer.

There’s nothing to hold on to.”

- M. Ferguson

Change ManagementChange Management

Effective Change

Requires

AlteringMind-set

HarnessingMotivation

ShapingBehavior

The Effective Management of Change Involves AnIntegrated Approach In Each Of These Three Arenas

“Assessing Readiness to Change”

Not Preparedto Change

Already Changing

Questions using the Questions using the “Readiness to Change” Ruler“Readiness to Change” RulerAnswer the questions below that apply to you.

• If your mark is on the left side of the line: How will you know when it is time think about changing?

• If your mark is somewhere in the middle: What might make you put your mark a little farther to the right?

• If your mark is on the right side of the line: Pick one barrier and list some things to help you overcome this barrier.

Barriers to ChangeBarriers to Change

• My life is too chaotic right now.• My [health behavior, e.g. smoking] is

not a problem for me.• I’ve tried and failed so many times

already; I give up.• I don’t have time.• I’ll change later.

Is Your Goal S.M.A.R.T.?Is Your Goal S.M.A.R.T.?

Specific

TimeDefined?

Measurable?

Achievable?Rewarding?

S.M.A.R.T.

Understanding the Understanding the ProcessProcess Helps People Helps People ChangeChange

Stages of ChangeStages of ChangePre-contemplation- uninterested, unaware or

unwilling to change; lack of awareness that behavior change is necessary

Contemplation- considering a change; ambivalentPreparation or Determination - deciding/making

plans to change; mental preparation and concrete planning

Action- practicing the behaviorMaintenance- includes occasional slip-ups, but

incorporates change for the long haulTermination or Relapse

Relapse, an expected stage of change, can return to any previous stage of change.

Termination, relapse becomes a remote possibility.

Employee Actions at Various Employee Actions at Various Stages of ChangeStages of Change

Pre-contemplationThink, talk, or read about change; Personalize risk factors

ContemplationIdentify pros and cons of change

PreparationSummarize reasons for change; Announce start/quit date

ActionCreate specifics of plan; Arrange support for slips

Maintenance Healthy behavior is integrated part of everyday life

RelapseNotice signs of wavering commitment; Reframe slips as learning

opportunities

Stage Specific Strategies to Move Stage Specific Strategies to Move Employees Along the Stages of Employees Along the Stages of

ChangeChange

• PrecontemplationRaise doubt, increase awareness of risk and

problems

• ContemplationAcknowledge ambivalence, evoke reasons to

change, tip the balance

Stage Specific Strategies to Move Stage Specific Strategies to Move Employees Along the Stages of Employees Along the Stages of

Change cont…Change cont…

• Preparation/DeterminationHelp find the best course of action

• ActionProvide assistance in moving forward

• MaintenanceRelapse prevention strategies, positive

reinforcement

Stage Specific StrategiesStage Specific Strategies

• RelapseAvoid demoralization, enhance movement

back toward action, assist in learning process, key is longitudinal care

Adopting a Healthy OutlookAdopting a Healthy Outlook

• Be mindful of how your brain tells stories

• Re-tell stories with an optimistic spin

Reaching Wellness Through Reaching Wellness Through Lifestyle ManagementLifestyle Management

Getting started:

• Examine your current health habits• Choose a target behavior—an isolated

behavior selected as the object for a behavior change program

• Obtain information about your target behavior

• Find outside help if needed

Building Motivation to ChangeBuilding Motivation to Change

• Examining the pros and cons of change• Boosting self-efficacy—the belief in one’s ability

to take action– Locus of control: internal versus external– Visualization and self-talk– Role models and buddies

• Identifying and overcoming key barriers to change

MindfulnessMindfulness

Susan Scholl, MS, CASAC, NCACSusan Scholl, MS, CASAC, NCAC

If you find yourself during the day getting tired or distracted, use this meditation to re-energize yourself and bring your focus back to the present.

Energy Breath - 6:6:6:11. Breathe in as you silently count to six. 2. Hold the breath as you count to six.3. Breathe out as you count to six.4. Hold the breath as you count to one.• Count faster or slower to accommodate your

breathing style. Keep your mind on your breath and your counting.

• Repeat the exercise 10 times.

MindfulnessMindfulness……

To be mindful is to be aware, to be conscious, to be present.

• The practice of being present is:• fat & cholesterol free!• requires no special equipment, fees or membership or

facility!• can be utilized at any time, any where by anyone!

Studies consistently show that “practicing” mindfulness reduces stress, anxiety and depression. This is turn eases worry, fosters stability, boosts the immune system and promotes happiness.