Every Day Feeling Like Groundhog Day?
Most people have experienced that making lasting change is one of the biggest hurdles to personal growth, especially when it comes to mental health or substance use. Many individuals will embark on a journey to heal and grow with the best of intentions, yet find themselves unable to make true progress. Why do we get repeatedly stuck in this cycle? Sometimes for years, or even decades, of this one step forward, two steps back repetition without ever reaching our envisioned goals. The first step in breaking free from this frustrating cycle is understanding change and why setbacks occur. This awareness can help individuals begin to move toward real, lasting transformations.
Understanding Change
Before making a change, it is critical to understand change and how change evolves. The Stages of Change Model was developed several decades ago by James Prochaska and Carlo DiClemente, outlining the usual process that a person will go through when working toward behavioral change.
- Precontemplation – The thought of change is not in present awareness, and the individual may not even realize the negative impact of their behavior.
- Contemplation – The person starts to be aware of their behavior, and there are thoughts of pros or cons of possibly changing.
- Preparation – Plans for change are starting to form, and the person starts to get ready for small steps toward change.
- Action – Active and continuous behavior change is being established to create new, healthy patterns.
- Maintenance – Sustaining change is the primary focus of the person, as well as plans to prevent relapse into old behavior patterns.
Each of these five stages represents a specific mindset of the person going through behavioral change. That ‘getting stuck’ feeling usually occurs between the first three stages, often before true action ever begins.
Emotional Barriers to Change
Let’s face it – making lasting change is no easy feat, regardless of how big or small your goals may be. One of the most common reasons that a person may feel stuck in making a change, especially in wellness and recovery, is the emotional weight of making a huge life change. It can be scary to picture yourself living a life that feels so out of reach! Fear, shame, guilt, and doubt can create psychological roadblocks and make change seem impossible or unworthy. Understanding the different types of emotional barriers to making lasting change can help to overcome the self-doubt and fear using awareness.
The Fear of Letting Go
A major roadblock to making lasting change is the fear of letting what feels familiar or comfortable go, even if you know it isn’t good for you. Our behaviors can create deep emotional ties, even if those behaviors have hurt our lives. Substance use or behavioral addictions usually provide a sense of comfort or coping, which can make it seem impossible to embrace the idea of letting them go. Instead of trying to force change through sheer willpower, mindfulness creates observation of fears and hesitations without judgment. By acknowledging these emotions rather than suppressing them, individuals can begin to let go of fear instead of allowing it to keep them stuck.
Feeling Stuck in Inaction
That ‘stuck’ feeling when you may want to make a change, but aren’t sure how to start or stick with it once you do more than a few days? Yeah, we know that one. Within this precontemplation stage, denial or resistance are extremely common. There may be present thoughts that change is not needed as badly as you may think, or it’s just impossible, so why bother? Maybe the motivation is growing, but the uncertainty of it all is just paralyzing, so forward action isn’t moving. We get it.
The difference between feeling stuck in action and those who reach the action change is movement and momentum. Even those in the action stage may have these feelings of emotional distress or thoughts of giving in to the old patterns again. But with the right mindful tools and getting grounded in the present, the emotional distress of feeling stuck in action can lessen, allowing that movement to occur.
The Role of Self-Sabotage
Another major setback is self-sabotage. Basically, whether knowingly or unknowingly, a person may undermine their own progress because of deep emotional beliefs of unworthiness or self-doubt. This can look like negative self-talk, avoidance of change, or even destructive, impulsive behaviors to halt change. Getting in touch with mindful practices can help to counteract these self-sabotaging tendencies with self-awareness and self-compassion. You deserve good things – so, let’s work on believing that!
Getting Back to the Present
It’s all too easy for the mind to replay our past. Whether that is our mistakes, failures, anxieties of the future, or just general “what-ifs,” it can be nearly impossible to stay focused on the present moment. Mindfulness allows you to reconnect with the here and now, breaking the cycle of overthinking and self-doubt by staying grounded in what is real and true in the moment.
Why Mindfulness Helps to Break The Stuckness
Mindfulness approaches in recovery offer a fresh path forward for those who may feel stuck in making lasting change. Traditional treatment programs usually follow the 12-step model of recovery, which focuses on powerlessness. Instead, mindfulness-based approaches teach empowerment and help individuals recognize inner strength and their capacity for making lasting change.
Mindfulness encourages individuals to:
- Observe thoughts and emotions without judgment
- Develop awareness of triggers and cravings
- Cultivate self-compassion instead of self-criticism
- Focus on the present moment rather than getting lost in past regrets or future fears
Shifting from Avoidance to Awareness
Avoidance is all too common in coping mechanisms related to mental health, substance use, and overall wellness. Whether that includes avoiding emotions, responsibilities, or even uncomfortable truths, avoidance keeps you stuck in your patterns. Using mindfulness shifts this dynamic through encouraging awareness and acceptance of the present moment. Instead of running from the discomfort, sitting with it, processing it, and moving through it are the priorities.
Reframing Setbacks
One of the most valuable parts of mindfulness is learning to reframe setbacks as learning opportunities rather than failures. Stigma and traditional approaches to recovery tell us that relapse or breakdowns are a sign of weakness or failure. However, mindfulness views these moments of setbacks as a natural part of the learning process and moving toward change. Try treating setbacks with curiosity rather than judgment. See the gaps for improvement and make adjustments to continue moving forward with action rather than falling back into cycles of guilt and self-sabotage.
Cultivating a Growth Mindset
A fixed mindset is when you believe that your abilities, behaviors, or circumstances simply cannot change. This mindset in itself can be a significant barrier to making lasting change. Rather, mindfulness fosters a growth mindset by helping you to see that change is a continuous process rather than a grand singular moment. By focusing on progress rather than perfection, you can build resilience and confidence to maintain motivation even during challenging moments.
Centered Can Help You Move Forward with Mindfulness
Centered utilizes a mindful recovery-based program, which has been proven to help in making lasting change in treatment. Mindful recovery-based therapies focus on teaching skills that allow you to be more aware of the present moment. Additionally, these techniques serve to help you feel more acceptance towards experiences you have encountered. The goal of mindful recovery is to foster a non-judgmental attitude towards thoughts, emotions, or sensations you may be feeling and experiencing.
At Centered, we utilize holistic methods to improve mental, emotional, and physical functioning through the use of mindfulness-based recovery practices. Here, you will be exposed to various practices such as meditation, sound therapy, art therapy, breathwork, yoga, and more! These practices allow you to approach yourself with more compassion and understanding! Ultimately, this is a key component in the success of your recovery journey. At Centered, you will experience a structured, professionally led program that revolves around accountability and connection with others.
No one has ever felt relief by being overly critical of themselves as they go through a difficult season. Our holistic approach focuses on guiding you towards a more emotionally and mentally healthy space that is necessary for long-term healing. Centered helps you understand how your patterns of behavior are formed. Ultimately, this knowledge will lead you on the path to effectively move past them.
Contact Centered Today
In conclusion, embracing mindful living not only enhances mental and physical well-being but also plays a significant role in making lasting change. For those who feel stuck, the most important thing to remember is that change is possible, and being stuck does not mean failure. With the right tools and support, you can break free from old patterns and create lasting change. Your past does not define your future—the present moment is where transformation begins.
Remember, the journey towards mindful living and balanced health is unique for everyone; be patient with yourself, and with time, you will experience the transformative power of mindful living in changing your life. Call Centered today at 979-366-4124 to start embracing mindfulness in your wellness journey!
