A Model Of Change

Many people want to make changes in their lives. Change can have many faces, but no matter what change people aim for, it's always a difficult process. Whether you want to loose weight, stop smoking, exercise regularly, stop eating sugar, or leave a relationship changing is always much more difficult than people anticipate. 

Often people get angry with themselves for not sticking with 'the programme' or they suffer criticism or 'friendly' teasing from friends and family members who can't understand that the person won't stick with their decision.

I thought the following stage model of change from Prochaska and DiClemente  might be a useful piece of information to help people in their process of Change. My advice: don't be too hard on yourself. Change is a process that often goes back and forth. It may have distinct stages, but don't expect to manage them in a clear line. As always: Self-compassion goes a long way.

Stage of Change	Characteristics	How can you help and encourage the person ?
Pre-contemplation	Not currently considering change: "Ignorance is bliss"	Validate lack of readiness Clarify: decision is theirs Encourage re-evaluation of current behavior Encourage self-exploration, not action Explain and personalize the risk of not changing
Contemplation	Ambivalent about change: "Sitting on the fence" Not considering change within the next month but getting emotionally ready to implement change	Validate lack of readiness Clarify: decision is theirs Encourage person to look at the pros and cons of behavior change Identify and promote new, positive outcome expectations that will come with change
Preparation	Person has some experience with change and is trying to change: "Testing the waters"  - preparation could be f.e. looking up information, saving money, Planning to act within 1month	Identify and assist in problem solving re: obstacles Help patient identify social support Verify that patient has underlying skills for behavior change Encourage small initial steps
Action	Change has been made and new behavior needs to be practiced. This takes about 3-6 months. People need a lot of support and encouragement in this phase.	Focus on restructuring cues and social support Bolster self-efficacy for dealing with obstacles Combat feelings of loss and reiterate long-term benefits
Maintenance	Continued commitment to sustaining new behavior Post-6 months to 5 years	Plan for follow-up support Reinforce internal rewards i.e. feeling better, more self-confidence etc. Discuss coping with relapse
Relapse	Resumption of old behaviors: "Fall from grace"	Evaluate trigger for relapse Reassess motivation and barriers Plan stronger coping strategies