How to work through your mental resistance to good change

Guided exercise to work through resistance

Do you feel like part of you is the dog and the other half is the dog owner in the photo, fighting with your self to make needed changes in your life, for your own good. Resistance in mental health refers to the inner struggle or reluctance to engage in behaviors, thoughts, or actions that are beneficial for your well-being. It's that feeling of inertia or hesitation when you know something is good for you, but you find it difficult to follow through. This guided exercise is designed to help you explore and address resistance in your mental health journey.

Exercise: Exploring and Addressing Resistance

Step 1: Define Your Resistance

Start by finding a quiet and comfortable space where you won't be disturbed. Take a few deep breaths to center yourself. Close your eyes if it helps you focus. Then, think about a specific action or change that you know is beneficial for your mental health but that you've been resisting. It could be anything, such as starting therapy, exercising regularly, or practicing mindfulness.

Once you've identified this area of resistance, write it down on a piece of paper or in a digital journal. Be specific about what it is and why you think you're resisting it.

Step 2: Explore the Root Causes

With your identified resistance in mind, take a few more deep breaths. Allow yourself to delve deeper into the reasons behind your resistance. Ask yourself:

• What emotions or fears are associated with this resistance?
• Are there any past experiences that may be influencing your reluctance?
• What are the potential benefits of overcoming this resistance?

Write down your thoughts and feelings as you explore these questions. Try to be as honest and compassionate with yourself as possible.

Step 3: Challenge Negative Beliefs

Resistance often stems from negative beliefs or self-doubt. Examine the thoughts and beliefs that are contributing to your resistance. For each negative belief, try to challenge it with a more positive and realistic perspective.

For example, if you're resisting therapy because you believe it's a sign of weakness, challenge that belief by reminding yourself that seeking help is a courageous step towards healing and self-improvement.

Step 4: Set Small, Achievable Goals

Breaking down your resistance into smaller, manageable steps can make it less overwhelming. Set small goals related to the action you're resisting. These goals should be achievable and incremental. Celebrate each small success as you work towards your larger objective.

Step 5: Seek Support

Share your struggle with a trusted friend, family member, or therapist. Talking about your resistance with someone who understands and supports your mental health goals can provide valuable insights and encouragement.

Step 6: Visualize Success

Close your eyes and take a moment to visualize yourself successfully overcoming your resistance. Imagine the positive outcomes and benefits of taking action. This visualization can serve as motivation and help reduce the resistance.

Step 7: Commit to Action

Now that you've explored your resistance, challenged negative beliefs, set small goals, sought support, and visualized success, it's time to commit to taking action. Start with one small step today. Remind yourself of your motivations and the benefits you'll gain by addressing your resistance.

Conclusion: Resistance in mental health is a common and natural part of the journey toward well-being. By acknowledging, exploring, and addressing your resistance, you can gradually remove the barriers that stand between you and what's right for your mental health. Remember, it's okay to take things one step at a time, and seeking support is a sign of strength, not weakness

Hamidah