Good And Bad Habit Formation

From last time, we understood that both good and bad habits are formed and maintained in similar ways. For Christians the human centre is the heart [soul, spirit] out of which 'springs the issues of life' (NKJV). The spirit that inhabits the heart, be it righteous or unrighteous, influences the character of human habit.

The image of a clock-face with the hands set at 9 o'clock and a seconds sweeping-hand can be used to illustrate the parts of any habit, good or bad. 

The centre of the clock represents desire (strong attraction) according to Duhigg's model which is fuelled by imagining, thinking and willing for things such as food, drink, excitement, 'a high', stomach fullness, entertainment, sexual experience and so on.

'Why we do what we do and how to change'!?

Observations of human habits suggests that 40-50% of our time is comprised of habits. They save time and help us organise ourselves quickly at important stages of each day.

The subtitle of the accompanying book sounds inviting doesn't it? But even the author is not claiming it is easy to change. Rather the claim is that it can be done.

How many habits do we have that we would like to get rid of? How many habits do we have that we would like to have but don't seem to be able to acquire? 

The book The power of habit: Why we do what we do and how to change by Charles Duhigg (2012) featured among other things a fascinating list of examples to illustrate his ideas some of which are presented in this YouTube below.

Processing Troublesome Mood States

Troublesome Mood States

Many clients¹ coming to therapy are troubled with annoying and even frightening mood states such as anxiety, anger, depression and 'stress' feelings. Probably most of us face such issues in our lives at different times. Our tendency is to blame the emotion and want to get rid of whatever is troubling us.

However, such moods with their involved structure of feelings and emotions are sometimes like the temperature gauge going into the 'red' area on your car's dashboard. That occurrence is a nuisance, isn't it? 

Of course it is! But you don't immediately start to hit the gauge with a hammer or get someone to disconnect the gauge so that you won't be troubled by the pointer in the red zone any more. You know that the gauge is warning you that if you keep driving the engine may overheat and seize up leading to costly repairs.

Using The Brake

Have you ever taught someone to drive in a car without dual-control? I have concluded the first lesson to teach the beginner is practising finding and using the car's brakes to stop the car! (And, if it's a geared car, pushing in the clutch as well will stop the car stalling but the brake is most important!)

Unfortunately, some clients and counsellors believe that venting emotions in itself is therapeutic. From my own experience I tend to believe that not to be the case but can lead to the client being caught in a vicious cycle in which they can be retraumatised by re-enacting the supposed traumas of the past. Hence, the client's being able to 'apply the brakes' is an important skill to be learned. 

A Processing Procedure

Doubtless, many clients do have wounds of the past that need to be uncovered so that they can be shared and healed with another with compassion and understanding.

One important though underused procedure is to reduce the client immediate stress by 'normalising' the client's 'symptoms'. Therapists can be overly fond of seeing pathology where no pathology exists. What we are often witnessing in clients is 'normal' given the pressures and stressors placed upon them. We take care not to minimise their suffering but on the other hand, not to exaggerate possible ways to reduce their reactions by reducing illegitimate demands being laid on their shoulders. 

1. A couple of recent happenings have alerted me to the important area of psychotherapy featured in my post title. I am thankful to colleagues for stimulating discussion and thought with regard to this topic.