Seeing and dealing with change not as a single turning point event like an on-off light switch, but rather as an ongoing process, like a computer screen variable slide control can reduce our suffering and put us on a more realistic path. How might we do this? Well, there’s a theory of stages of change called the Transtheoretical Model which describes change as a process of five stages of change. It sheds light on understanding how we progress when we face making significant life changes.
Here then are the five stages of change.
1. Precontemplation
In this stage, we may not recognise that there is a problem. Or, we might be in denial about the need for change. This stage often involves our lack of awareness about the negative consequences of our present behaviour. Resistance to suggestions for change is common here. The remedy to move on is to ask and honestly answer the questions: “Is this working for me? For others?” “Am I prepared to accept this continuing as is?”
2. Contemplation
In this stage, we become aware of our challenges and start thinking about making a change. We may experience ambivalence as we weigh up the pros and cons of our current behaviour and think about what change could mean for us.
In this stage we are best served by gaining as objective outlook as we can.
First, a framework within which change can be approached needs to be considered. There are a few over-arching scaffolds on which change can be developed.
To derive a focus for change we can imagine (within reason) if we were (a) the person we wish to be or becoming, (b) living the life we want, and (c) living our values – growing closer to the people and things that matter to us. Then we can ask ourself if what we are currently doing is helping in living as well as we want or not. We know what hasn’t been working. Logically we then, as objectively as possible, can canvass what needs to change. We know there are things we can change and things we can’t. With those things we can’t change we are best served by changing how we manage, how we reframe, how we respond. That form of change is still possible. This stage merges with the next and we might move back and forth between them.
3. Preparation
At this stage we are ready to take action. We start planning and setting goals for change. We often gather information and resources to support our efforts in making a change.
4. Action
During this stage, we begin actively engaging in new behaviours and can make significant changes in our life. This could involve stopping struggling with our mindset, modifying our environment, seeking support, and participating in new activities to help the change process. At this stage change can only come about from doing more or less of something or stopping or starting something. (Psychologists have the terminology for these processes – increase, decrease, extinguish, establish – behaviours). This could involve either or both of our internal behaviour (thinking, feelings, sensation) and our external behaviour (hands and feet acting in the three dimensional real world). Our plan will benefit by consistent appropriate action and regular review.
5.Maintenance
This stage focuses on keeping the changes made going and preventing relapse. We need to make continuous effort to reinforce new behaviours and to manage any challenges that might arise. Some relapse is likely. We will benefit from being alert for early warning signs (usually thoughts and feelings) and taking corrective action.
By matching interventions to our current stage of change, our therapist and support systems can improve the likelihood of successful behaviour change and long-term maintenance.
Thinking about change in this way highlights that change is not a single event but a process. “Things take time” as I often note. We might move through stages several times before reaching a lasting change. Knowing that change can be a back and forth cyclical process can lessen our frustration and encourage a more realistic, workable approach.