The Stages of Change

"Too often, we've presented people with a false choice.  Take immediate action, or do nothing.  Ad those are bad choices for most people.  If they take action and they aren't ready, half will fail.  And if they don't take action, they'll continue with their unhealthy lifestyle."  - James Prochaska

If you have ever wanted to make a change, you are one of the courageous ones - embarking on a big journey!  It is literally easier said than done, and (as psychology shows us)  is not a simple linear process.  It has stages - much like a seed laying dormant, eventually budding above the ground. I found that Prochaska's Transtheoretical Model of Behavior Change was fascinating as it related to my weight loss transformation, and those of the clients I have helped.  Knowledge and awareness is powerful! For a more detailed description of each stage, follow this link : The Stages of Change

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Stage one is the pre-contemplation stage.  During this stage, you aren't thinking about losing weight, and in some cases, unfortunately, it may require a health crisis to do so.    The "cons" outweigh the "pros", and the discomfort and perceived pain of change is not worth it.  If someone talks about or mentions it, you tune them out or change the subject.  Advancing to the next stage (without a major health crisis) may require finding new evidence for how changing will benefit overall health.     

Stage two is the contemplation stage.  During this stage, the pros and cons are pretty equal.  You may be thinking about it, but are unsure of how to begin or not quite ready to start.  You are open to feedback and and information.  What might tip you to the next stage would be really diving into your internal motivations for change.  For example, creating a vision board, and asking questions like "How will I act?" or "How will I feel?' - envisioning when the change is complete.   

Stage three is the preparation stage.  During this stage you have decided to change and begin to take preliminary action which may include signing up for gym membership, hiring a trainer or health coach, and restocking your pantry with healthier options.  You begin making plans for obstacles, and setting realistic goals.  There may be some relapse back to the pre-contemplation stage if  the expense (financial or personal) is too much, or some other perceived obstacle prevents you from moving forward.

Stage four is the action stage. During this stage there is an effective person plan in place to reach your goals. It is essential to start with small lasting changes to gain the momentum necessary for long term success.  You seek like minded people and those who have successfully changed for insight.   Those in this stage may gradually relapse back to the pre-contemplation stage if they feel that they are doing everything right, but not seeing any results, or not seeing results as fast as they would like to.  The final goal may seem too monumental and people may feel like giving up.  Stress and certain situations may facilitate relapsing back to the pre-contemplation stage.  Boredom is another common reason you may relapse.  The focus in this stage must be PROGRESSION not PERFECTION.   Success here is not found by flawless, but rather by showing up, remaining positive, and being willing to keep trying.  Count ALL postitive movement toward optimal health!    

Stage five is the maintenance stage.  GOAL ACHIEVED and commitment to optimal health is secure!  This is typically after about 6 months in action.  Healthy behaviors are more natural, and you have been able to successfully overcome obstacles.  Relapse is possible, especially after traumatic or particularly stressful events. You may have to revisit the preparation stage more than once to make necessary revisions to your maintenance plan until you find a plan what works best.  This is a good time to find challenges or expand your skills.  

If you relapse, don’t view it as the ultimate failure. It is this type of thinking that will keep you from moving forward.  Instead, process the events and emotions that led to such a relapse, and and address them by being resolution-minded.  Be sure to revisit the preparation stage to revise your plan of action.  It also helps to make your support system aware of your intentions to gain additional support. 

As always, if you every want addition information, or are ready to make the change with the help of a health coach...please fill out this questionnaire and lets set up goals with with a free consultation!