Prochoska’s Stages of Change

There are times in our lives where things get shaken up – and the path takes a turn. Sometimes they are sudden, sometimes you can see it coming a mile away. I spend my days helping people make positive changes in thier lives - believing in them when they cannot believe in themselves.

Oddly enough, I had an in-service this morning on helping people make changes in their lives, and like all other health-related in-services, much of this applies to my own life. The important thing to evaluate where we are in the process of making changes and then use the appropriate resources/methods to make those changes. The stages are as follows:

1. Precontemplative – in this phase we believe we do not have an opportunity, or that something cannot happen to us, so we do not actively do anything in our lives to address the potential opportunity. In this phase, collecting information and assessing our potential is very important. The time frame for changing here is never, unless we get enough information that it motivates us to go to the next phase
2. Contemplative – in this phase we may see that an opportunity to better our lives does exist. Here is where we start to change our identity-view, deciding that there could be a different version of our lives. We are aware that an opportunity exists. More information is gathered as well as thinking about how others around us will be effected by the changes. Information about potential interventions (jobs, diets, medications, relationships, locations, etc) is gathered and evaluated. Change can come within the next six months from this phase
3. Preparation – In this phase, there are specific plans, based on the information gathered. Small changes are made on a trial basis before jumping into the full active plan. In this phase the best thing we can do for ourselves is to understand that change will feel uncomfortable and that we may try a small adjustment only to find we don’t like it. Trying something else is fine. Often times, this phase needs a time limit or a start date to keep the momentum focused.
4. Action – this phase includes active pursuit of the opportunity, making lifestyle changes that will accommodate the new identity and behaviors. There is a commitment to continue this behavior and see how things can turn out. Lapses are common and expected. To make a change permanent, it will take us about 6 months. Failure in this phase is often due to fear or wavering commitment to the opportunity. Keeping track of how this has improved your life or how much money is saved or earned can help. Having a support system to encourage you can also make a big difference on the days that it seems difficult.
5. Maintenance – after a change has been in place for 6 months, it becomes habit. The healthful behaviors have led to the ability to cope with lapses, negative emotions, and tempting environments. In this phase, support is important and continuing to commit and work at the change is imperative (to stave off false confidence)
6. Termination – in this phase the change has become fully integrated and there is no longer the temptation to wonder if you have made the right choice. This is not a goal everyone reaches, but it is possible if you have the belief in yourself and your abilities.