Sherri Moe
Recently, in Depression and Anxiety Support Group I facilitate, the topic of quitting smoking came up. The hour was over before we knew it and topic of smoking had moved on to all types of addiction and problem behaviors had experienced or continue to participate in some way or another. Below is a process for change from a book entitled Changing for Good (2002, by James Prochaska, John Norcross, Carlo DiClemente.) that you may find to be helpful. It’s worth a try. Check it out.
Precontemplation is the
first stage of change. During
this stage there is no identification
of a problem or need
to change behavior. There is
no intent to change behavior
because the problem
behavior is not yet seen by
the individual. Others can
see it but not the individual
whose behavior is needing
to change. If encouraged
to change the individual
does not want to change and
may feel that others should
change their attitude toward
the individual’s behavior.
When alone or once outside
of being pressured by
others, the behavior continues
freely. It is not unusual
when the individual is not
feeling outside pressure that
they resort to the behavior
out of feelings of demoralization,
hopelessness, and
seek comfort in the behavior.
Contemplation involves
a will or desire to change and
acknowledging that there is
a problem behavior. During
this stage the individual
begins to seriously think
about solving, changing,
or modifying their problem
behavior. The problem
behavior continues but the
individual no longer turns
a blind eye to their choice
to participate in the behavior,
but rather struggles to
understand the problem.
The contemplative stage can
last anywhere from 6 to 12
months typically upon initial
onset of the stages of
change, but can manifest
throughout a person’s life
if they continue to struggle
in changing or stopping the
behavior.
PropanePig last anywhere from 6 to months typically upon onset of the stages change, but can manifest throughout a person’s if they continue to struggle in changing or stopping behavior.
The Preparation phase is the stage of planning to take action in the next month or so. It’s seeing how dayto day life can be modified and/or adjusted to take final action. Individuals confide in someone or a group of their intended change to hold themselves accountable to making the necessary action. It’s a time of convincing the self why change is important. Reading and researching, going to support groups or seeing a physician can enhance the individual’s understanding of why they have participated in the problem behavior and ways others have been successful in changing the same problem behavior. Making a plan to quit or modify the behavior is critical at this stage.
The fourth stage is Action. It is overtly modifying the behavior. Finally taking the steps to physically, mentally and emotionally change the problem behavior. It requires energy and the ability to cope and implement new behaviors. Awareness levels change and become heightened. Emotions and thought systems need to be kept in check and cared for during the action phase.
Maintenance gives a feeling of success all the while keeping in mind that struggles will continue to arise and exist throughout the cycle of change until termination is acquired. Some behaviors never reach the point of termination and individuals stay with the maintenance stage to continue to not go back to the problem behavior. The maintenance stage has its times of struggles to prevent relapse. Consolidated changes are celebrated in time frames of weeks, months, and years for some individuals. It’s a reminder of their will to change and the benefits of change in their lives.
Lastly is the Termination stage. It was when the problem behavior has exited and there The problem is no more temptation. behavior is no longer an active way for the individual to respond. For some behaviors, termination is impossible and the stage of maintenance becomes a lifetime activity.
For most of us, change is hard but when we can successfully make a change we discover that keeping that change going is the new challenge. The stage of termination doesn’t exist for some of us. Maintenance, ebbing and flowing with action and preparation will be the phases that we will continually work through some things and that’s okay. nowan now Whether you are trying to quit smoking, quit drinking, modifying eating habits, adding exercise to your daily routine, or working on a behavior change in your relationships, change can be and, more often than not, is challenging. Working with friend, a professional or a group can help you stay on track. Don’t be afraid to reach out.
Each month a local mental health therapist will discuss an area of mental health. This week’s contributor is Sherri Moe, MS Psychotherapist.
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