Health Behaviour Change Diary for SNPG3939 and SNPG939

This health behaviour change diary template is designed for SNPG3939 and SNPG939 courses. It includes the health behaviour to change, short-term and long-term goals, positives and negatives of changing behaviour, impact on health and lifestyle, and progress tracking. The template is designed to help individuals transition from unhealthy to healthy options and includes strategies for overcoming barriers and obstacles.

Running Head: HEALTH BEHAVIOUR CHANGE DIARY
SNPG3939 Psychoactive Substance us in Mental Health
HEALTH BEHAVIOUR CHANGE DIARY
SNPG939: Health Behaviour Change Diary Template
Health behaviour I wish to change
The health behaviour that I wished to change was poor diet. My goals included
avoiding of sugar added drinks by consuming more water, making a diet chart with
vegetables and fruits, removal of fatty foods by increasing protein intake. Foods of poor diet
include those with low or nil nutritional values (Boyland & Halford, 2013). Prolonged
consumption of food with low nutritional value can lead to serious consequences on the
health and mind. Good nutrition is an integral part of leading a healthy life. Healthy diet with
high nutritional value combined with physical activity can allow leading to reach a healthy
weight and reduce risks from chronic diseases and also allow overall promotion of health. I
wished to change my health behaviour towards healthy diet for reducing risks from diseases
and leading a proactive life (Rosen, Lim, Felt, Carrier, Cheever, Lara-Ruiz, Mendoza, 2014).
Short-term goals to achieving this change
In order to change health behaviour and attain a healthy life, there are 3 short-term
goals that need to be achieved. According to LaCaille, Dauner, Krambeer and Pedersen
(2011), unhealthy diet which includes eating junk food with sugar drinks such as cold drink
have become a part of my lifestyle. The short term goals will be achieved by mentally
curbing desire to intake unhealthy foods. I will counsel myself mentally towards attaining the
short term goal. Substituting water for cold drinks will allow quenching thirst, similarly
eating more fruits and vegetable will provide a feeling of fullness and satisfy the desire
towards consuming junk foods. Increased proteins will also give a sense of fullness curbing
my desire to eat unhealthily (Michaelidou & Hassan, 2008). Short term goals will allow
achieving long term goals over long time period. Therefore, short term goals includes;
 Substituting drinking sugary drinks cold drinks by drinking more water.
 Setting by a diet chart that includes more of vegetables and fruits.
 Increasing protein intake by removing all fatty foods.
Long-term goals to achieving this change
Similar to defining of short term goals, it becomes integral to incorporate long term

HEALTH BEHAVIOUR CHANGE DIARY
goals, which will be pursued once short term plans are achieved. Downs, Loewenstein and
Wisdom (2009) stated that long-term goals include overcoming the habit of pursuing a poor
diet and incorporating diet that includes high nutritional values. Pursuing long term goal will
allow improving diet as craving for junk food items will gradually disappear. It will help in
improving poor diet by substituting junk food items with high value food items. The long
term goal will need to be continuously broken down into smaller objectives, which will allow
bring about a transformation in the heath behaviour (Bisogni, Jastran, Seligson & Thompson,
2012).
Positives versus the negatives of changing your behaviour
Each aspect of change has some positive factors as well as certain negative aspects
that have to be taken into consideration (Cecchini & Warin, 2016). While changing of health
behaviour to include a healthy diet can be seen as having pros only, however while
considering the past dietary framework it can be seen to be having several negative aspects as
well. Louis, Chan and Greenbaum (2009) states some of the pros of changing health habits
into having nutritional diet and changing fast foods or sugary drinks is highlighted in the
table below. Some of the cons of changing diet might is included in table below (Chan &
Woo, 2010).
PROS CONS
Lowering obesity, lowering risks from
diabetes, cancers, heart ailments as junk
food has been seen to increase metabolic
disorder with other similar ailments.
High mental depression from inability to
consume foods rich in fats or sugary drinks.
Foods with high fatty acids or sugary
substances are known to decrease release of
oxidants and also takes longer time to
digests. Decreased levels of oxygen in blood
streams reduces energy levels and mental
alertness.
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Energy levels, lower tendency of bloating or
feeling acidic. Food high in nutritional value
that contain less of fatty acids and junk will
boost energy levels by releasing more anti-
oxidants in the blood.
Inability to cope with changes resulting in
loss of motivation towards other roles.
Switching to healthy habits might be
challenging and requires mental motivation.
Increased rate of functionality, ability to
carry out exercises. High nutritional value
foods is known to enhance brain as well as
physical functions.
Stress. Food high in fats and sugars is
known to induce stress in blood streams by
releasing free radicals.
Impact of changing the behaviour on your health
Any changes in health behaviour brought about will have tremendous impacts on
health, especially in relation to transforming from junk food (Denny, Loth, Eisenberg &
Neumark-Sztainer, 2013). Junk foods have been known to have various negative associated
health impacts. Increased intake of junk food and sugary drinks causes obesity, high
cholesterol, high blood pressure and many more health impacts. Michie, Abraham,
Whittington, McAteer and Gupta (2009) states changing behaviour to eat more healthy
alternatives will lead to leading a normal life. Eating healthy will increase movement, rate of
activities, reduce rates of stress, reduce acid influx, reduce rates of cholesterol, improve
digestion and so on. Moreover, there are other long term health benefits associated with
eating healthy foods (Sargeant, Valli, Ferrier & MacLeod, 2008).
Impact of changing the behaviour on your lifestyle
Changing health behaviour will not only affect health but also will impact lifestyle
(Aalbers, Qin, Baars, de Lange, Kessels & Rikkert, 2016). Transiting from junk food to
healthy behaviour will affect lifestyle. Lifestyle changes include being more active, being
able to participate in sports or other physiological activities, living a less sedentary lifestyle
and feeling more energetic. Kim, Suh & Eves (2010) states that effect of junk food is
tremendous on health and cognitive functions. It might lead to some impairment of normal
cognitive and physiological functioning as well as well-being. Therefore, it is more likely that
eating healthier food will have several positive effects on the physical and mental health
(Story, Kaphingst, Robinson-O'Brien & Glanz, 2008).
Record your progress on a weekly basis
While deciding on a health transformation, it becomes critical to track weekly
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HEALTH BEHAVIOUR CHANGE DIARY
progress. A brief record of 7 weeks regarding progress of behavioural change has been
depicted to reveal obstacles, benefits encountered (Kristeller & Wolever, 2010).
Timeline Activity Benefits Obstacles
Week 1
16th April 2018 Was impossible to
switch from junk
food however, I
could easily
transform from
sugary drinks
forming of the diet
chart
Demotivation
20th April 2018 developing a
schedule for eating
healthy
Stress
Week 2
23rd April 2018 Overcome
obstacles by
arranging healthy
food options
avoid
carbohydrates
along with sugary
drinks
Arranging healthy
food options that
were not prepared
in the family
kitchen.
27th April 2018 developing mental
motivation for
undertaking change
behaviour
Week 3
23rd April 2018 I was able to
increase protein
intake and eating
fruits and
vegetables.
Experiencing a
feeling of light
weightiness and
increased activity
levels.
high prices of fruits
and vegetables in
the market
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HEALTH BEHAVIOUR CHANGE DIARY
Week 4
1st May 2018 I was back on
eating junk food as
I did not experience
much weight loss
over the past few
weeks.
feeling happy from
eating unhealthy
food options
short-sightedness
Week 5
8th May 2018 I was back to eating
healthy such as
increased intake of
fruits and
vegetables, with
water as a
substitute for
drinks.
feeling of
betterment
inability to manage
time to get such
foods
Week 6
16th May 2018 Highly effective as
I had been able to
transform my
behaviour
completely to
transform into
healthy options.
Benefits from the
transition were able
to gain from
healthy diet plan
None
Week 7
30th May 2018 Highly effective as
I had been able to
transform my
behaviour
completely to
transform into
Benefits from the
transition were able
to gain from
healthy diet plan
and overcome
None
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HEALTH BEHAVIOUR CHANGE DIARY
healthy options. sedentary lifestyle
Provide a reflection on your change journey
Transiting from non-healthy into healthy options includes tremendous changes. It not
only includes change in diet rather change in lifestyle. Piana, Battistini, Urbani, Romani,
Fatone, Pazzagli, Laghezza, Mazzeschi and De Feo (2013) states that such lifestyle changes
cannot easily be accommodated rather requires careful planning and strategizing dietary plans
into daily lifestyles. The most important change journey I feel is in the mind, as a person
needs to prepare oneself mentally for taking up any personal change procedure. Eating
unhealthy foods or drinking sugary drinks have been found to have addictive properties. The
most important barrier that one has to overcome is present in the mind and does not have
much physical relevance. Reflecting on the change journey can provide tremendous insights
into learning and skill development that has happened in the past. Reflecting from my past it
can be said that in the past, I experienced tremendous inclination to consume junk food such
as burgers, pizzas, pastas, fries along with other items and cold drink especially Coca-Cola
and Pepsi. McDonald’s KFC, Coca-Cola and PespiCo are my favourite brands and I feel they
are best in the industry that has knowledge of taste buds. Consuming such foods along with
other fatty food increased my weight tremendously. Within a small span of 1 year, I had
gained approximately 25 kilos. As I led a sedentary lifestyle and did not have much
participation in sports, this added to my woes. In spite of trying I was unable to lose weight
and become active. One of my friends advised me to transform my eating habits which
would help me transform my lifestyle completely (Singh, 2014). While I decided that I will
shift from consuming water from consumption of sugary drinks, I also decided on consuming
less fatty foods and more of proteins. I wanted to include a dietary chart that had more of
fruits and vegetables to cut down on my weight and become healthy again. While I decided
and set my goals, it was not easily possible to achieve the same. I faced several barriers such
as emotional distress, sometimes I did not feel like eating salads or fruits at all, demotivation
from undertaking low fat and sugary diet. Therefore, I decided that that I needed to achieve
my goals by breaking them down into smaller parts and easily attainable goals.
In the past, while undertaking changes in the diet plan, I decided to leave sugary
drinks first. I felt that though I had developed an addiction to the same as I was totally unable
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HEALTH BEHAVIOUR CHANGE DIARY
to leave it. Post weeks of struggle I was able to replace such drinks with water; I had to carry
water with me everywhere so that whenever I was thirsty, I could drink water and not cold
drinks. Carrying water acted as a facilitator or consuming healthy foods provided impetus to
eating more healthily. In worst cases, I used to consume Diet Coke, though it also contains
added substitutes of sugar. The feeling of high when consuming Coca-Cola or eating fatty
foods provided tremendous satisfaction that was not present in any other food consumed
(Counihan & Van Esterik, 2012). From the feeling of depression, I counselled myself into
understanding that these edibles are bad for me and are harming me tremendously. Therefore,
I need to overcome the addiction of these substances to be able to lead a normal life. My past
life was filled with instances of high pressure, inability to cope with stress, extreme
sweatiness, urge to urinate, and indigestion with vomiting tendencies at the morning and so
on. However, adapting healthy lifestyle of healthy diet with water increase my activity level.
As weeks progressed, I gradually lost out on my lethargies. I was eager to participate in
sports and any other activity. My participation in my family increased significantly as I had
become an active person, capable to work hard. One major barrier I faced during my
transformation was in regards to shopping and preparing my food I. I tried to motivate my
family members so that they also take part in the diet plan; however they refused and
continued on their high fatty foods. This was often demotivating for me as often I felt that I
was undertaking this endeavour for nothing. In order to stay focussed, I needed to
continuously remind myself that I had a goal to achieve and under no circumstances of drive
to addiction would I leave such plans. The process of self-counselling helped me immensely
to achieve my goals. I would only stop if I was able to achieve my goal of becoming an
individual who eats and drinks healthily. However at the end of my reflection journey, I can
state that I am overall happy with my achievements and will continue with the procedure in
the future.
This change journey of mine, I will document in my diary and use it later in my life.
This change behaviour on health habits and its reflection has allowed setting by step
procedure, which can guide me to use the same for a person with substance use disorder. A
person, who experiences substance based disorder, is more likely to experience symptoms
that I experienced in my addiction towards sugary drinks. Whiteford, Degenhardt, Rehm,
Baxter, Ferrari, Erskine and Burstein (2013) states that a person with substance abuse is
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HEALTH BEHAVIOUR CHANGE DIARY
more likely to face various mental traumas with physical symptoms. In order that a person is
able to overcome substance abuse then counselling alongside medication is most integral
aspect. In case the person is willing to overcome the addiction, then SMART objectives have
to be accommodated. SMART objectives include specific, measurable, achievable, realistic
and time-bound frame. Small achievable goals with specific time frames I will assign the
person as I had undertaken step by step process for overcoming my un-healthy eating options.
Such time-bound objectives will allow the individual to overcome addiction easily in the
long-term period. Moreover, at each and every step there has to be assigned some attainable
objectives such as leave substance use, or adopt healthy eating and sleeping habits and so on.
From my reflection learning experience, I will provide constant counselling the individual.
As it is extremely crucial to stay focussed on the goal. At every point it is very easy to be able
to avoid long term plans and get back to addition. However, one should be made aware to
make use of self-directed goals and constant reminding.
In directing an individual, who has a substance abuse I will try to provide some inputs
in regards to videos or journals that can assist the person in looking at the possible
implications or health effects from long term substance abuse. I will provide necessary
medications and also conduct health check-ups to monitor any progress in health that has
happened. This would allow me to help the individual, who in turn will benefit. I will also try
and make him strive to attain his goals, as I firmly believe that if someone is pushed towards
a goal then he is less likely to attain it. When one is directed towards the goal then it becomes
possible that one stays committed and focussed. I will guide the process which will allow the
person to overcome his addiction by providing continuous mental guidance and planning. I
will provide an evaluation and monitoring framework as against my routinely recording of
weekly activity. For the same I will include a report type journal where weekly progress of an
individual will be recorded and later will be compared with one another to understand
progress. I will also try to include some rewards for the individual such that he stays
motivated and focussed on the task and accomplishes his goals easily. My aim in assisting
him will he to uplift his spirits whenever he feels demotivated or frustrated regarding not
being able to attain goals. Thus, I will try with best intentions to help him, but he will also
have to make efforts so that he is able to overcome his current situation. I would like to
conclude that reflection has provided me tremendous opportunities to learn and able to use
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HEALTH BEHAVIOUR CHANGE DIARY
such learning for others as well. In the manner that I adopted, I will be able to enhance health
of the individual in substance use easily.
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