Behavior by Choice

By Jacqueline M. Raxter, MA, LMSW, LPC

The coronavirus pandemic has challenged all of us and affected our roles in the family, the workplace, and community. Government and health officials have imposed restrictions forcing changes in the way we interact. However, exposure risk will eventually become like most health decisions, a personal choice replacing this extended period of mandated, monitored conduct.

As a professional counselor, I work with individuals pursuing change in their life. They may be motivated by a desire to improve their quality of life or by the need to relieve the stress of a traumatic event. The individual may or may not recognize that changes in personal behavior are necessary. Some may have difficulty accepting the reality of a situation or believe others are to blame. The pandemic introduces a compelling need to change our behavior in familiar social settings - a practiced awareness beginning with personal choice. Behavior theory can support this need.

People making a successful behavior change usually go through five stages: pre-contemplation, contemplation, preparation, action and maintenance. 

Pre-contemplation. In the first stage, there is no intention to change behavior in the near future. They have not defined the problem adequately, or do not recognize how their own behavior contributes to a problem; this is a denial phase. 

Contemplation. A stage where people know a problem exists. They seriously want to overcome it but have not yet made a pledge to take action; they are noncommittal. They want to improve their situation, but are not ready to act.

Preparation. This is the information gathering and planning stage. The preparation stage is most important. Studies show that 50 percent of people skipping this stage will relapse in less than 30 days.

Action. Individuals modify their behavior, control experiences, or environment. Action involves the most overt behavioral changes and requires a commitment of time and energy. During the action stage, one implements the plans developed and information gathered in the preparation stage.

Maintenance. In this stage, people work to prevent relapse and consolidate the gains attained during action.

Stages of change require specific action for success. During the contemplative stage, the change process raises consciousness and encourages self-evaluation. Conscious raising is the process of actively becoming more aware, mindful or conscious of a current situation and taking stock of behavior that needs to be changed.

Here is one behavior theory approach to raising our level of consciousness in response to COVID-19; an exercise to help us consider new daily living responsibilities amidst a flood of new information. 

Take a piece of paper and record your primary activities during a typical week to consciously identify exposure risk.  Think about how your current behavior affects your risk level throughout your weekly routine. Self-reevaluation will naturally flow from this appraisal. You may find your values warrant a change in routine behavior. 

Knowing why a change is beneficial reinforces our decision and fortifies our commitment to follow through. We refer to this as decisional balance, a tally of the pros and cons. This understanding highlights favorable outcomes to sustain sacrifice.   

Again take a piece of paper. Divide the paper into two columns. Label one “pros” and the other column “cons”. Under each column, answer: What are the consequences of behavior change for me? What will be the consequences of my behavior change for me? What are the consequences of my behavior change for others (family, friends, co-workers)? What will my reactions be to my new self? What will the reactions of others (family, friends, co-workers) be to my new self?

If you determine the pros of change outweigh the cons, you are ready to move into the preparation stage! 

We can approach behavior change with pre-planning, consideration of family and friend support and metal preparation. Consider if this task were a decision to consent to major surgery. It would be your priority. Healthy behavior change is that difficult, and it is that important. 

There is currently no vaccine or clinically proven medications for the coronavirus, though experimental and promising treatments are emerging. Presently, the surest way to prevent illness is to limit exposure.  Exposure occurs when respiratory droplets produced by an infected person, inclusive of people who are not showing symptoms, land in the mouth or nose or are inhaled into the lungs of people nearby. 

With thoughtful consideration we can make a difference for ourselves and for those in our community and work to make the many changes needed in our behavior to maintain good health.  As quoted by American poet and civil rights activist, Maya Angelou: “If you don’t like something, change it.  If you can’t change it, change your attitude.”