Blog Posts

Hey friends, welcome back to the blog.  Today I want to talk about change and the common stages that relate to change.

There is a stages of change model that outlines distinct stages that can be experienced when considering and making any significant behavior changes.  

1. Precontemplation: Most people in this stage don’t recognize there is a problem to be changed.  Whether they are in denial of a problem existing or unaware of negative consequences relating to a problem that could be changed.  It’s not uncommon for other people around you to be aware of a problem or see negative consequences before the person who needs to make the change is.  

2. Contemplation: Most people in this stage acknowledge there is a problem and are considering making changes.  Usually in contemplation people aren’t committed to taking action yet.  Sometimes contemplation may involve weighing pros and cons to making change and if the benefits would outweigh the costs.  We often see people in therapy as the contemplation stage of change.  Sometime people may doubt that the long-term benefits associated with change will outweigh the short-term costs.  One of the biggest challenges for people is getting out of thinking about making change and taking actionable steps by changing behaviors with small steps.

3. Preparation (Determination): People in this stage are preparing to take action and start making small changes in preparation for a more significant behavior change. They may be setting goals, seeking information, or gathering support.  Sometimes this may include gathering information and doing research.  Often in therapy I may be helping people with this stage by setting the goals and exploring support whether through therapy, loved ones, or community.

4. Action: People in this stage are actively making changes to their behavior.  This stage requires the most commitment and energy.  Individuals are actively modifying their behaviors, environment, or both to achieve their desired outcome.

5. Maintenance: Individuals in this stage have sustained their behavior change for a period of time and are working to shift focus to maintaining new behavior. 

Key Points to Each Stage: 

• Precontemplation: Focus on raising awareness about the issue and its potential consequences. 
• Contemplation: Explore the pros and cons of changing, and develop a strong sense of motivation. 
• Preparation: Set specific, measurable goals, create a plan with actionable steps, and gather support. 
• Action: Implement your plan, track your progress, and celebrate small victories. 
• Maintenance: Continue to monitor your progress, seek support, practice self-care, and learn from any setbacks. 

Key Strategies for Navigating Change:

• Self-Compassion: Be kind to yourself and avoid self-blame, especially when facing setbacks. 
• Goal Setting: Establish clear, achievable goals and break them down into smaller steps. 
• Support System: Build a network of supportive individuals who can encourage and hold you accountable. 
• Coping Strategies: Develop healthy ways to manage stress and challenges that may arise during the change process. 
• Education and Resources: Seek out information and resources related to the change you’re making. 
• Self-Monitoring: Track your progress to stay aware of your behavior and commitment. 
• Rewards: Celebrate your achievements to reinforce positive behavior

As you progress through your own stages of change, it can be helpful to re-evaluate your progress in moving up and down through these stages.

Each stage represents a different level of readiness to change, and understanding these stages can be helpful in supporting successful behavior changes.   Using self-compassion techniques, goal setting, support systems like therapy or other people to help you with accountability, and coping strategies; making changes and maintaining them can be very manageable.  

Thanks for reading, until next time.

Emilie Barragan, LCSW

Therapeuo Health – “Tackling physical and emotional pain”