Stages of Change

Originally Posted Sept. 15, 2005

 

I’ve been reading the book Changing for Good: The Revolutionary Program that Explains the Six Stages of Change by Prochaska, Norcross and Diclemente. It?s been an excellent source of information which has provided me with a better understanding of myself and my efforts at change. I?ve seen several posts discussing the stages of change, which motivated me to study this book.

I thought I’d share this with other Smarties, for those that perhaps have already read the book and for those that may not know it. It?s another way for me as well to organize my thoughts, share my knowledge as well as get insight from others in Smartville.

So here goes a short summary of what I’ve learned, in a very small nutshell!

1. Effective self-change depends on doing the right things at the appropriate time to promote establishment of a desired behaviour.

2. Self-change generally follows a certain path or process; these processes have characteristic qualities exemplified by behaviours, actions and attitudes.

3. Progress through the stages of self-change can be enhanced by specific actions or processes.

4. Self-change is a process that is not linear, rather circular i.e. cyclical (don’t know if that?s the right word for it . . . . ) In other words, some cycles may be repeated. This can be regarded as a ?normal? or predictable occurrence simply because we are human!

5. The processes of self-change can be recognized in any effort towards change, be it change of addictive behaviour (i.e. substance abuse) or establishing a healthier self-discipline (i.e. regular exercise).

A brief summary of the characteristics of the stages of change.

1. Precontemplation

– unable to see the problem
– person wants to change the people around them
– person doesn?t want to change themselves

2. Contemplation

– person acknowledges the problem
– considerations made to solving the problem
– struggles toward understanding the problem
– person not ready to commit
– in the transitional phase to next stage of change, the focus shifts to finding the
solution and looking at the future

3. Preparation

– plans to take action within the next month
– ambivalence still exists
– a number of small behavioural changes already initiated
– a careful plan at this stage with a detailed scheme for action promotes success

4. Action

– overt modification of behaviour and surroundings

5. Maintenance:

– consolidation of the gains attained during the action stage

6. Termination:

– former addiction or problem behaviour no longer presents any temptation or
threat (there is some dispute as to whether this stage is a realistic possibility)

Brief definition of the processes of change:

1. Consciousness raising: learning about the problem behaviour
2. Social liberation: alternatives offered by the external environment towards supporting
a person’s efforts to change. (i.e. no-smoking areas, alcohol-free drinks, etc.); I find
this term confusing so I call it social environmental opportunities?.
3. Emotional arousal: motivation to change based on deeper emotional experiences and awareness.
4. Self reevaluation: appraisal of self (problems, challenges, desired behavioural changes)
5. Commitment: taking on the decision and thus personal responsibility to change a behaviour.
6. Countering: substituting healthy behaviours for unhealthy ones
7. Environmental control: restructuring the environment (removing alcohol or cigs from the house for example)
8. Rewards: positive recognition from self or others through praise, gifts, treats, etc.
9. Helping relationships: emotional i.e. behavioural change support from others on an individual or group basis.

Stages of change and their specific processes:

1. Precontemplation
– Consciousness raising
– Social environmental opportunities
2. Contemplation
– Consciousness raising
– Social environmental opportunities
– Emotional arousal
– Self-reevaluation
3. Preparation
– Emotional arousal
– Self reevaluation
– Commitment
– Social environmental opportunities

4. Action
– Commitment
– Social environmental opportunities
– Reward
– Countering
– Environmental control
– Helping relationships

5. Maintenance
– Commitment
– Reward
– Countering
– Environmental control
– Helping relationships

It helped me to establish where I am/was in the stages of change and discover whether I was applying some of the processes advantageous to the relevant stage and the transition to the desired stage. The book provides a very short questionnaire to establish what stage of change you most likely are experiencing.

So I also developed the following worksheet for myself; I found it most useful to write out my answers in detail.

1. What is the problem behaviour I would like to change?

2. What stage of change am I experiencing now in regard to this challenge?

3. What actions am I neglecting or exercising to hinder or promote this stage of change?

4. What is my goal? What kind of behaviour would I like to see in myself instead of this particular problem behaviour?

5. What strategies might I apply to help me attain this specific goal?

Example of my personal worksheet (short form):

1. I would like to refrain from drinking alcohol.
2. I’m in the action stage (adjusted behaviour maintained for less than six months)
3. I’m actively exercising the following attitudes i.e behaviours:
– commitment
– taking advantage of social environmental opportunities
– environmental control
– countering

Room for improvement:
– reward through acknowledgement of progress more self-praise
– helping relationships more active participation in Smartville

4. My goal is to maintain abstinence from alcohol on a permanent basis.

5. My strategies include many of the Smart concepts; I’m still in the process of learning about other strategies available to me through reading and experimentation – meditation, appropriate exercise, writing, therapy.

That’s it for now . . . I am looking forward to comments, insight, input etc and do hope this has been beneficial to some!

LaChine