The Stages of Change

Pre-contemplation, Contemplation, Preparation, Action, Maintenance, Termination.

The Stages of Change Model

1. Pre-contemplation (not thinking about changing)
   At this stage, you may not feel that you have a problem and that you are totally in control of your present situation. You do not see that there is a problem and you may feel that other people are just nagging you or making an issue over nothing.

2. Contemplation (thinking about changing)
   You may start thinking that maybe there is a problem with your behaviour. You start noticing some negative consequences of your addictive behaviour (such as an increase in hangovers, missing work, not having enough money for rent, health problems etc.). You might be feeling ambivalent about your addictive behaviour - ‘I know I should stop but do I really want to ?’

3. Preparation (getting ready to change)
   You now see that your behaviour is causing you quite a few difficulties and upsets. There are more problems and few benefits to your addictive behaviour. You are now preparing to make some changes. You may start looking for help (counselling, detox, rehab, support groups, nicotine patches etc.) and start setting some goals. Again, you may feel worried about changing your ways and what the future holds for you.

4. Action (making the change)
   You are now putting your plans into action. You are using the tools of the program. You are more aware of what is working best for you and also what you need to be careful of. Hopefully, you are seeing some benefits of your changed behaviour.

5. Maintenance (sticking to changes)
   You are continuing with your newly changed behaviour. Now that you have achieved the goal you have set for yourself, you may now need to add new goals. You may feel more confident and happier in your life. This period can also sometimes be tricky as you may feel that because you have maintained your goal for the past three to six months, you now feel that you can have a try at your old behaviour and be totally in control of it (e.g having a drink after being abstinent for months). You need to be careful about lapsing or relapsing.

   LAPSE (Slipping-up)/
   RELAPSE (Returning to old behaviours)

   • A lapse is when you have a slip - up which doesn’t last for very long.
   • You may return to your old habits once or twice but then pull up.
   • A relapse is when you go back to your old patterns of addictive behaviour and unhealthy lifestyles for an indefinite period.

6. Termination (complete change)
   You have done the work! You have stopped unhelpful habits and replaced them with healthier behaviours and ways of coping. Enduring behaviour change stems from practice and sticking with it. But remember, any temporary slip - ups or recycling into old habits are normal and part of the process of change. If you become self - critical, remind yourself that this approach doesn’t help and instead learn from your mistakes in order to get back on track. Failing better is a skill too.