Building Lasting Change: Maintaining Progress One Step at a Time
Several months had passed since Claire first came to McIntyre wondering why her mood seemed to change with everything she ate.
One morning, as she drove to her appointment, she realized how much had changed. Instead of stopping for her usual mocha coffee, she was planning meals for the week and deciding when to meet a friend for a walk.
Her mood had become more stable. She was eating healthier, exercising regularly, and feeling more energetic. Even her coworkers had noticed.
During the session, however, Claire admitted something she had not shared before.
“I did have one bad week,” she said.
After several successful weeks, she convinced herself she could return to some of her old habits. Within a few days, she was drinking sugary coffee again and relying on convenience foods.
“I was irritable, I had a hard time sleeping, and my cravings came back,” she explained. “I didn’t tell you because I felt ashamed. I thought I had ruined all the progress I'd made.”
Her therapist reassured her that setbacks are a normal part of change.
“A relapse doesn't erase your progress,” her therapist said. “It gives us an opportunity to learn from the experience.”
Together, they discussed what had helped Claire regain stability. Meal planning gave her structure, and journaling helped her recognize patterns between her nutrition, thoughts, feelings, and behaviors.
While reviewing her journal, Claire made an unexpected connection.
“When I was younger, my parents fought a lot,” she said. “Someone would usually give me something sweet to make me feel better. I never realized that I still reach for sugar when I'm overwhelmed.”
Her therapist explained that early experiences often shape how people respond to stress later in life. Recognizing those patterns can help people make healthier choices moving forward.
For Claire, this insight was important. Her cravings did not disappear overnight, but she began responding to herself with curiosity rather than shame.
Over the next several weeks, Claire continued practicing what she had learned. She maintained her meal planning, exercised consistently, and continued journaling. More importantly, she leaned on her support system instead of isolating herself when life became difficult.
By her thirteenth session, Claire noticed something she never expected: She trusted herself.
Near the end of the appointment, her therapist asked, “How would you feel about moving to every-other-week sessions?”
“I think I'm ready,” Claire replied.
“What makes you say that?”
“I know I'll still have difficult days,” Claire said. “But I also know what works for me now. I have my journal, exercise, and people I can call when I need support.”
Together, they agreed to transition to biweekly counseling sessions. Claire understood that counseling was not ending, it was evolving as her confidence and independence continued.
As she walked to her car, she thought about how far she had come.
Her journey was not about being perfect.
It had been about becoming resilient.
Claire realized that lasting change is not measured by never making mistakes. It is measured by recognizing when you've slipped up, learning from the experience, and trusting yourself enough to get back on track.
Final Thoughts
Claire's story reminds us that progress is rarely a straight line. Growth often comes from learning how to respond when life becomes difficult.
Take a moment to consider:
Have you experienced a setback that taught you something valuable about yourself?
What habits or support systems help you maintain progress during challenging times?
What is one small step you can take this week to support your physical or emotional well-being?
Additional Resources
For Clients
The Emotional Life of Your Brain by Richard J. Davidson and Sharon Begley
The Center for Nutritional Psychology (www.nutritional-psychology.org)
For Therapists
Motivational Interviewing: Helping People Change (4th Edition) by William R. Miller and Stephen Rollnick