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Stages of Change
Prochaska, Norcross, and DiClemente have done substantial research looking at how people achieve change. Rather than look at what makes change difficult, they sought to discover what it is that makes change possible. They've outlined six stages that people progress through when making a change. They include: 1. Precontemplation, 2. Contemplation, 3. Preparation, 4. Action, 5. Maintenance, and 6. Termination. Although people may progress through these stages in a linear fashion, more often than not, we fluctuate between stages in a more spiral pattern until succeeding to the termination stage. Let's take a look at each of them.
Precontemplation is characterized by a mindset in which we don't think anything is wrong. This is when we engage in problematic behavior patterns and don't think they're a problem! For example, stuffing and avoiding our anger only to have it resurface later on only with even more intensity and not thinking there's anything wrong with that. People in this stage resist changing. Often times it's their loved ones and friends who want the person to change, not the person themselves. One strategy for getting beyond the stage of precontemplation is to increase our awareness. For instance, with all that we've learned about the health risks of smoking, it is now very difficult to smoke and deny the consequence of our choice.
In the Contemplation stage we identify that we want to change and begin to think seriously about doing it but may not have any definite plans. Here we begin to focus on the solution rather than the problem and to think more about the future vs. the past. During this time, fear of failure can keep us from moving forward. Using self evaluation to take stock is a way for us to deal with our ambivalence. Often times it can trigger strong feelings which can motivate us to move forward. One example of this could be imagining what you want for yourself and your life five years from now, or imagining yourself looking back over your life from your death bed and seeing how you feel.
During the Preparation stage we make a commitment to taking action and make plans to do so in the near future. During this time our awareness is high and our anticipation is tangible. We need to fully understand what the change will require of us and to outline for ourselves the steps we'll need to take to be successful. Making a commitment, building self-confidence and gathering the support of others will all help to move us to take action.
The Action stage is when we most overtly modify our behavior and make the change we've been planning for. It's important to remember that the action stage is not the only time we are making progress toward effecting change. Any movement from one stage to the next is considerable progress. Substituting healthy behaviors for problematic ones, disputing irrational thoughts, learning relaxation strategies, and taking control of our environment can all contribute to successful action.
Maintenance is a critical time when we work to consolidate the change we've made. It's during this stage that we need to stay vigilant and renew our commitment to the change. Maintenance may require us to monitor our thinking to maintain a positive attitude, keep a healthy distance from temptation, create a new lifestyle, or even change our self-perception. Patience and persistence can help us transition to termination.
Termination stage is the ultimate goal of all change seekers. At this stage you will no longer fear any back sliding or relapse and thus will no longer need to focus on maintaining your change. It is here that you ultimately feel "changed," having achieved what you set out to accomplish.
We hope you have found this information about changing helpful. If you are interested in assistance in navigating change for your life, check out the resource page of our website. You'll find several resources to assist you on your journey.
By acting on your potential for change, you can create a happier and healthier life for yourself!
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