Change is a tough process to go through and the well-known and recognized Change Model created from extensive research shows us the possibility that we may go through different stages before we actually begin changing and making any change permanent. 

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It was first used to understand how and why some people can stop smoking without any struggle to others who struggled and struggled, the model is widely used in alcohol and drug addiction; but it is a useful way to look at how any of change.

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It may be helpful to understand what processes are going on within before we contemplate changing and during any changing of habits and behaviours.

In action the stages look something like this:

 

Stage 1 – pre-contemplation

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At the beginning of any change we need to recognise that change is needed!  In this stage we may be oblivious to the fact change is needed, ignorance is bliss.  Or we may know we need to change but can’t think about the effort to change for example I might need to lose weight, I’ve tried to lose weight many times and failed.  I put the issues of losing weight out of mind and don’t think about the change which is needed for my health because even the thought is overwhelming, so I stop thinking about it.  Ignorance is bliss!

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Stage 2 – Contemplation

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At stage I might start to think about the weight issues, acknowledging I am overweight and that to lose weight would be beneficial to me and my overall wellbeing, I spend a lot of time in this stage because to actually start losing weight will take away my comfort of eating!

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I could stay in this stage for a very long time because I don’t want my comfort to change so I procrastinate over and over about the issue of changing my comfort zone!  I resist the fact that change is needed because … well I find any reason (excuse) to not start the diet I might tell myself “it will be too hard”, “I’ve tried before (belief’s) and it didn’t work”, all my negative ‘automatic thought’ creep in and help me resist starting to change i.e. “I can’t”, I’m failed last time, so I’ll fail this time”.  Or my self-fulfilling prophecy kicks in “there you go, I told you, you couldn’t do it”!  I this stage I might need to look at my self-defeating thoughts and beliefs before any change can take place!

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Stage 3 – Preparation

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In this stage we are determined and begin to put a plan together we might be thinking about tackling the block to losing weight, we book in to see a counsellor to support us, so we can explore thoughts and self-defeating beliefs, or we might book an appointment at the gym to test it out.  If an addict I will find out who can help me go forward to reach my goal of changing my behaviour with the substance. We are planning to take action but perhaps don’t know how, what, where and when we will start to change.

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Stage 4 - Action

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When our plan has been thought about and we’ve prepared to begin change we can act and put the plan into action.  We are learning new things about our particular issue and becoming more aware of what needs to be done.  This stage can take some time our desire to change is noticeable in our behaviour for the dieter they are buying different food, focusing on nutrition and what is healthy and what is not so healthy.  For the addict they have stopped using and for the person self-sabotaging they have removed the blocks and now change is evident in their behaviours. However, change has been happening subtly all the time before we’ve got to this place since we have travelled through stages 1-3.  This stage is where we achieve our goals and replace the old habit with the new!

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Stage 5 - Maintenance

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Once we have taken action and are well into our healthy eating, we’re probably feeling the benefits of losing some weight and are feeling more energized and a renewed vitality.  We need to start to think about maintaining our new behaviours.  This can be thought of as a transitional stage from the old to the new so if we don’t actively take on board this stage, then we are more than likely to drift back to our ‘old habits’ “one burger won’t hurt”, “a few pints over a few days one week won’t hurt”.  We soon can slip back into our old habits and start eating unhealthily again. This stage can be difficult because we have made changes, but they are not yet cemented as our ‘new normal’ so we are still having to ‘maintain’ our vigilance on slipping backwards whilst engaging in the new behaviours and it may mean focusing on the action stage for quiet some time anything from 6mths to 5 years before the old habits are banished for good.  For example, I stopped smoking 20 years ago however, I still ‘fancy’ a cigarette on occasion and I have the attitude that I am only one cigarette away from becoming a smoker again.  I don’t want that so still at times I have to be vigilance to slipping back to smoking.  To enable us to maintain the new behaviours we might need to remind ourselves from time to time I don’t do that any more i.e. smoke, misuse alcohol or drugs, I don’t eat unreality to maintain our new behaviours.  

 

Stage 6 – Termination

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Once new awareness, skills and knowledge has been integrated, the new behaviours become the ‘norm’ and there is little risk of us lapsing or relapsing into the old habits, our maintenance is on-going, and we are building resiliency in all areas of our living.  We know we are only one burger, one cigarette, one drink or one day away from not maintaining our new behaviours.  From time to time the old craving remerge but we take stock and weight up the pros and cons of smoking or misusing or eating unhealthily again, we know we have a choice to do so or not do so we choose accordingly!  We usually are completely committed to the new habits and certain that we will never return to the old unhealthy habits again.  The new has now become our ‘automatic’ go to with one eye on the maintenance stage to keep us in check from lapsing or relapsing into the old way of being!