WOMEN AGES 50+ FOR JULY 2024

Week 5 healthie


Overview
Session 5: Social Support
Getting healthier and reaching your wellness goals can be challenging. The good news is that you don’t have to do it alone. Today, you will learn how your friends, family members, coworkers, community group and coach can support you in reaching your health and wellness goals. You will also learn about the different types of support, and how to deal with unsupportive people.
Types of Support
There are 4 types of social support:
➢ Emotional: Expressions of
compassion and love
o Example: You went out last
night and didn’t stick to your
healthy eating plan at the
restaurant. You call a friend who listens to your feelings and provides support and compassion.
➢ Instrumental: Offering a helping hand or any other tangible support
o Example: Your partner chooses to work from home two mornings a week to watch the kids so you can go to the gym.
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➢ Informational: Providing beneficial information, advice or suggestions
o Example: Your local YMCA teaches a healthy cooking class.
➢ Appraisal: Feedback that you can use for self-evaluation o Example: Your kids brag about your delicious home cooked meals.
Support from Family and Friends
Everyone needs a different type of support and you may not need all four types; however, you do need some type of support to be successful. Take some time to think about your support system and
the type of support that is most meaningful to you. Once you determine this, write down the names of family members, friends and coworkers that you want to include in your support network.
Now, it’s time to reach out to your potential support network. Start by explaining your goals to them and why your goals are important to you. Then, let them know how they can help you to be successful. Be specific. Ask your spouse to buy fewer sweets at the store. Ask your coworker to go for a walk during your break. Ask your sister if she can babysit so you can attend a yoga class.
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❖ See Handout: Goals and Social Support
✓ Skill Building Activity: Completing the Goals and Social Support Handout (your coach will lead you through this activity)
Support from the Program
One of the great aspects about participating in this program is that you have a built in support system. Remember that the community board is a place where you can interact throughout the day with your coach and the other participants. Interacting with like-minded people is motivating and can be a place where you brainstorm solutions to similar challenges.
Your coach is another great resource and support who is available to answer questions and help you move closer to your goals. Take time to explain your goals and your particular situation to your coach so that he or she can support you in the best way.
Support from a Buddy
In addition to forming a support system, it may be helpful to find one person that has similar goals to you. To find that person, ask yourself a couple of questions:
What am I Looking For in a Buddy?
✓ What kind of support am I looking for?
✓ Do I want my buddy to exercise with me?
✓ Do I want my buddy to have weight loss goals?
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What is My Lifestyle?
✓ Do I have a family that I cook for every night?
✓ Am I a stay at home parent?
✓ Do I work an office job from 9-5?
✓ Do I need childcare?
Once you choose your support buddy, you may want to write up a “support buddy contract.”
❖ See Handout: Support Buddy Contract
Remember, if you don’t receive the support you need from
your support buddy, you can always find someone else.
Unsupportive People
Not everyone in your life is willing or able to support you. Like it or not, you may have some people in your life who aren’t interested in helping you succeed. Unsupportive people can keep you from achieving your goals, and they usually fall into one of two categories:
➢ Intentionally unsupportive people: This could be a partner who feels threatened because you are losing weight so he or she brings home cookies and ice cream for dessert.
➢ Unintentionally unsupportive people: These are people who may be unaware of your goals. They may ask you to do things that don’t fit with your healthy lifestyle such as having lunch at the Cheesecake Factory because they want to spend time with you, and not because they want you to fail.
When you come across these people, it’s important that you go over your goals with them and tell them how they can
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support you. You may want to remind them that you’re just changing your lifestyle, and not your feelings toward them. When these people see how much progress you are making, they may feel inspired and want to change their lifestyle too.
If you are having trouble finding a support system or want additional support, you can support yourself through journaling.
❖ See Handout: Your Support Journal
✓ Skill Building Activity: Completing the Support Journal (your
coach will lead you through this activity)
Summary
Today, you have learned that to become and stay healthy, you need to have a network of supportive people in your life. There are many types of social support and the key is to find the type that works best for you. Remember to ask your family and friends for support and take advantage of the community board, other participants and your coach to help you meet your goals.
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Keep Moving
Ask your new support buddy to meet you for a walk after work to help motivate you.
Activities
□ Find a support buddy and complete the support buddy contract.
□ Complete at least one week of entries in your support journal
□ Goal setting: Work with your coach to set one goal this week associated with this session. Example: I will support at least one person on the community board this week.
List your goal here or message it to your coach: _____________________________________________________________ _____________________________________________________________ _____________________________________________________________
Discussion/Questions
□ What type of support are you the most successful with?
□ Tell your coach the type of support you prefer and how they can help you meet your goals.
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□ Ask your group members how they found a support buddy.
“We rise by lifting others.” - Robert Ingersoll
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Goals and Social Support
Goal 1:​ ________________________________________ 1. Why is this goal important to me?
__________________________________________________
2. Who can support me in this goal? __________________________________________________
3. How can they support me? __________________________________________________
Goal 2:​ ________________________________________ 1. Why is this goal important to me?
__________________________________________________
2. Who can support me in this goal? __________________________________________________
3. How can they support me? __________________________________________________
Goal 3:​ ________________________________________ 1. Why is this goal important to me?
__________________________________________________
2. Who can support me in this goal? __________________________________________________
3. How can they support me? __________________________________________________

Support Buddy Contract
DIRECTIONS:
✔Complete 1 contract for each person. ✔Personalize the contract to reflect your goals.
Support Buddy Contract
1.) I will provide support and encouragement to my buddy to help him/her achieve his/her goals
2.) I will be his/her positive, non-judgmental supporter
3.) I will hold my buddy accountable to meet the following goals:
▪ Exercise at least _____ minutes weekly.
▪ Eat at least ____ servings of fruit and ____ servings of vegetables daily.
▪ Drink at least ____ ounces of water daily.
▪ Sleep at least ____ hours nightly.
▪ Do at least ____ stress reducing activities weekly.
Date:​ ____________
Person 1 Signature:​ ___________________________ Person 2 Signature:​ ___________________________

Your Support Journal
􏰀 If you are having trouble finding a support system or if you want additional support, it may be helpful to start a support journal.
􏰀 You may want to spend 10-15 minutes each night writing in your journal.
Here are some ideas of what to include in your journal:
1. Write down your goals:
o Make sure to break each goal down into short-term and long-term goals. ​For example:
o My short-term goal is to drink 32 oz. of water daily.
o My long-term goal is to be able to run for 30 minutes without walking.
2. What went well today? How did you feel?
o For example:​ I felt happy because I exercised for 15 minutes.
3. What didn’t go so well today? How did you feel?
o Note what you want to do differently tomorrow.
o For example:​ I felt disappointed because I ate 3
cookies instead of 1 for dessert. Tomorrow, I will portion out 1 cookie, eat more mindfully and savor the flavor.
4. Write down 3 positive things about yourself:
o For example:​ I am intelligent, determined and strong.
􏰀 When you need support, look through your journal. Go through everything that you have accomplished and feel proud of your progress! Be your own supporter!