The stages of change is a model created in the 1980s by researchers DiClemente and Prochaska. They observed people with addiction issues and discovered different stages they go through, and identified ways to help people move along in their recovery. It is frequently used in a type of counseling called Motivational Interviewing. 

While this model was originally created for people who were trying to quit smoking, it can be used for any behavior that a person wishes to change, such as drinking, drug use, internet addiction, gambling, binge eating, and other issues. Since recovery is not linear and a person’s motivation can frequently change, people can jump to different stages throughout their recovery. Understanding what stage of change you are in can help to identify some of the types of counseling you may need. The stages of change are:

Precontemplation

In the precontemplation stage of change, a person is not interested in making a change. They may be in denial of the problem or believe that the cons of changing the behavior are stronger than the pros. Individuals in the precontemplation stage do not typically see themselves changing within the next six months. Raising awareness of the pros and cons of the behavior or habit may help them start to contemplate reasons to make a change in the future.

Contemplation

In this stage, a person may begin to see pros and cons of their behaviors more equally. They may be ambivalent to change, but want to make healthier decisions some time within the next six months. To help in this stage, a person may need to resolve ambivalence and find reasons to change.

Preparation

In the preparation stage of change, the person is motivated to make a change within the next month. They begin to make preparations for these changes such as making an appointment with a specialist, finding support systems, and making plans to reduce the behavior. The task of this stage is to find resources and strategies to help them put their plans into action.

Action

People in the action stage have begun to change their behavior within the past six months. They may be involved in counseling, self-help groups, and have announced their decision to change their behavior to other people. To help progress through the action stage, people may learn relapse prevention strategies and other coping skills. 

Maintenance

In the maintenance stage, people have maintained their changes over a sustainable period of time of six or more months. They find new patterns to replace previous unhealthy habits. The stresses of relapsing may become less intense over time as people continue to engage in healthier behaviors and learn new skills.

Relapse (optional)

While relapses aren’t inevitable, they are common for people who are striving to make changes. Relapse is a part of the recovery process and can be an opportunity to learn more about oneself and their triggers, and what they need to avoid or change in the future in order to reduce the chance of relapsing again in the future. After a person relapses, they can quickly go back to other stages of change.

Meeting with a counselor, especially one trained in Motivational Interviewing, may help to work through the stages of change by increasing motivation to change, helping you to prepare for changes, finding ways to maintain these changes, and working through any lapses or relapses along the way. 

If you are interested in exploring reasons to make healthier decisions or tools to maintain new behaviors, Charmed Counseling has several therapists who have experience working with both mental health and addictive behaviors. To schedule an appointment or request a consultation, call 509-768-6852.

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Written by Taylor Hocking, LMFTA, SUDP, Clinical Therapist at Charmed Counseling