Stages of Change
Change can be hard and scary! For a lot of people, change brings up vulnerability and anxiety. But it is only through change that we can grow and heal. Also, change is an inevitable part of life.
There are 6 stages of change that you go through when you decide to change a behavior or introduce a new habit. Many times we want change to be quick and easy, so this is a visual reminder that change takes time and each stage is important.
Identifying what stage of change you’re in can help with understanding your choices and thoughts better. Additionally, it can help us understand the behaviors of our friends and loved ones. Sometimes you can get stuck in a stage if you don't have the right support, strategies, or resources. At times, counseling can be helpful to support you in moving to the next stage of change.
The 6 Stages of Change
Precontemplation - The ‘not me’ stage. In this stage, you have no intention of changing the behavior. You may be in denial or have not yet recognized the impact of the unhealthy behavior.
Contemplation - The ‘hmm...maybe’ stage. In this stage, you start to recognize the impact of the unhealthy behavior. You acknowledge the behavior and the reasons changing might be helpful. You are hesitant about making changes.
Preparation - ‘Okay, how can I change?’ stage. In this stage, you are ready to make change and start to make small steps to achieve this goal.
Action - ‘I’ve got this’ stage. In this stage, you have changed the unhealthy behavior. You utilize support and strategies to achieve this change and feel great!
Maintenance - ‘I’m doing it! Change is possible’ stage.- In this stage, you maintain the changes you’ve made and may continue to introduce new healthy goals. You face a few challenges, but keep maintaining the change.
Relapse - ‘Opps, got off track’ stage.- In this stage, you fall back into your old patterns and unhealthy behaviors. You recognize this has happened, show yourself compassion, and go back to one of the earlier stages.
Sometimes you repeat the cycle several times before the behavior becomes a permanent change. One stage may take longer than another, because every change and person is unique. Also, the stages aren't always linear. Often you jump around in stages. You may move from preparation back to contemplation, or after relapse jump right into preparation again. That’s all just fine!
Here are a few tips to help you move through the stages of change:
Clearly identify and define the change you want to make. Write it down or create a visual like a vision board.
Identify the benefits of making this change. Change is hard. How will you feel once you’ve made this change?
Seek out supportive relationships. Identify your cheerleaders that will encourage you to achieve the goal.
Be kind to yourself! You’re human and change takes time. Use positive self-talk and be caring and compassionate towards yourself.
What stage of change are you in?