Change Habits & Treat Addiction: The 6 Stages of Change
Summary
TLDRThis video explores the Transtheoretical Model of Change, detailing its six stages: pre-contemplation, contemplation, preparation, action, maintenance, and relapse. It discusses how individuals progress through these stages to achieve behavioral changes, emphasizing the importance of decisional balance, realistic goals, and self-compassion in the process.
Takeaways
- 🌟 The video discusses the Transtheoretical Model of Change, a framework that outlines the stages individuals go through to make behavioral changes.
- 📈 The model is commonly used in addiction treatment and for promoting healthier lifestyles, such as weight loss or exercise, and applies to a wide range of personal growth and behavioral changes.
- 🔄 There are six core stages of change: Pre-contemplation, Contemplation, Preparation, Action, Maintenance, and Relapse, with Termination as an additional stage where the behavior is no longer an issue.
- 🤔 In the Pre-contemplation stage, individuals do not see a need for change or believe it is possible, often due to past failed attempts or a sense of resignation.
- 👂 To move from Pre-contemplation to Contemplation, a shift in perspective is needed, which can involve listening, offering empathy, and gently pointing out the impacts of current behavior.
- 🔄 The Contemplation stage involves recognizing a problem and the possibility of change, with individuals weighing the pros and cons of making a change.
- 📝 The Preparation stage is marked by setting goals and creating a plan of action, which should be realistic and achievable to avoid failure and relapse.
- 🏃♂️ The Action stage is about implementing the plan and initiating change, which is often incremental and requires patience and self-compassion.
- 🔄 Relapse is seen as a part of the process, offering an opportunity to learn and adjust strategies for future attempts at change.
- 🛡️ The Maintenance stage focuses on sustaining changes and managing triggers to prevent relapse, reaffirming goals and commitments.
- 🏁 Termination represents the end of the process where the old behavior is no longer a problem, signifying a complete and stable change.
Q & A
What is the transtheoretical model of change?
-The transtheoretical model of change is a model that describes the process of change that unfolds regardless of the theory behind that change. It is often used in treating addiction and for changes that involve adopting a healthier lifestyle.
What are the six stages of change in the transtheoretical model?
-The six stages of change are pre-contemplation, contemplation, preparation, action, maintenance, and relapse. Relapse is not technically a stage but a regression to an earlier stage.
What is the pre-contemplation stage?
-In the pre-contemplation stage, individuals are not even contemplating change. They may not see their behavior as a problem or feel resigned to things staying the way they are.
What strategies can be used to help someone move from pre-contemplation to contemplation?
-To help someone move from pre-contemplation to contemplation, one can listen to them, be supportive, offer empathy, gently point out how their behavior is affecting them or others, and offer information about the pros of changing.
What is the contemplation stage?
-In the contemplation stage, individuals acknowledge that there is or might be a problem and may consider doing something about it, but they can go back and forth about whether to change.
How can decisional balance help in moving from contemplation to preparation?
-Decisional balance involves weighing the pros and cons of change. By examining the benefits versus costs of changing and not changing, individuals can determine if the pros of changing and the costs of not changing outweigh the costs of changing and benefits of not changing, which may help them move to the preparation stage.
What is the preparation stage?
-In the preparation stage, individuals decide they are ready to change and start taking steps towards it. They may talk to people for advice, do research, set a goal, and come up with a plan of action.
What is the action stage?
-The action stage is where individuals put their plans into action and start initiating change. It's important to be patient and compassionate towards oneself during this stage as change is usually incremental.
What is relapse in the context of the stages of change model?
-In the stages of change model, relapse refers to regressing to an earlier stage, such as moving from the action or maintenance stages back to preparation, contemplation, or even pre-contemplation.
What is the maintenance stage?
-In the maintenance stage, individuals work on sustaining the changes they have made and resist temptations that could lead to relapse. They reaffirm their goals and commitments to change and identify triggers that could lead to relapse.
What is the termination stage?
-The termination stage is when the problem or behavior that was being changed is no longer a problem. It represents a complete cessation of the old behaviors, where there is no temptation to resume those behaviors.
Outlines
🌱 Understanding the Transtheoretical Model of Change
This paragraph introduces the transtheoretical model of change, a framework that outlines the stages individuals go through when making behavioral changes. It is often used in addiction treatment and for adopting healthier lifestyles. The paragraph discusses the six stages of change: pre-contemplation, contemplation, preparation, action, maintenance, and relapse, with relapse being a regression to earlier stages. The focus is on how to move from one stage to the next, starting with the pre-contemplation stage where individuals do not yet see the need for change. The paragraph also touches on the challenges of moving from pre-contemplation to contemplation, emphasizing the need for a shift in perspective and the role of support and empathy.
🔄 Transitioning Through the Stages of Change
This paragraph delves deeper into the process of moving through the stages of change, starting with contemplation where individuals acknowledge a problem and consider possible changes. The strategy of decisional balance is introduced, which involves weighing the pros and cons of change. The paragraph discusses the importance of setting realistic goals and creating actionable plans in the preparation stage. It also highlights the challenges of the action stage, where individuals begin implementing their plans, and the potential for relapse. The emphasis is on the incremental nature of change and the need for patience and self-compassion. The paragraph concludes by discussing the importance of adjusting goals and plans if initial attempts are unsuccessful, and the possibility of relapsing back to earlier stages.
🔄 Managing Relapse and Progressing to Maintenance
This paragraph addresses the concept of relapse within the stages of change model, explaining it as a regression to an earlier stage after attempting to implement changes. It discusses the importance of self-compassion in managing relapse and the potential for learning from each relapse to improve future attempts. The paragraph then moves on to the maintenance stage, where the focus is on sustaining changes and resisting temptations that could lead to relapse. Strategies for managing triggers and barriers are discussed, emphasizing the need for ongoing commitment and vigilance. The paragraph concludes with a brief mention of the termination stage, where the problem behavior is no longer an issue, and the individual has fully adopted the new behavior.
Mindmap
Keywords
💡Transtheoretical Model of Change
💡Stages of Change
💡Pre-contemplation
💡Contemplation
💡Preparation
💡Action
💡Maintenance
💡Relapse
💡Decisional Balance
💡Self-Compassion
💡Termination
Highlights
The video discusses the transtheoretical model of change, a process model applicable to various behavioral changes.
The stages of change model is commonly used in addiction treatment and for adopting healthier lifestyles.
There are six stages of change: pre-contemplation, contemplation, preparation, action, maintenance, and relapse.
Relapse is not a stage but a regression to an earlier stage, which can be part of the change process.
The model focuses on transitioning from one stage to the next, moving from thinking about change to initiating and maintaining it.
In the pre-contemplation stage, individuals do not see their behavior as a problem or believe change is possible.
Others may urge change in the pre-contemplation stage, but the individual may not be receptive.
Shifting perspectives and recognizing more pros of changing can help move from pre-contemplation to contemplation.
Support and empathy can encourage contemplation, but defensiveness or anger may be common responses.
Decisional balance, weighing pros and cons, is a strategy to move from contemplation to preparation.
Committing to change can be difficult, often requiring multiple attempts before reaching the preparation stage.
The preparation stage involves setting goals and creating a plan of action for change.
Realistic goals and achievable plans are crucial for successful transition to the action stage.
Incremental change is expected in the action stage, with patience and self-compassion being key.
Relapse is common and can lead to learning and improvement in subsequent attempts at change.
The maintenance stage involves sustaining changes and resisting temptations that could lead to relapse.
Relapse is viewed as an upward spiral in the model, providing opportunities for learning and better future attempts.
The termination stage represents complete cessation of the old behavior, which is not always viable for all changes.
The video encourages viewer engagement through likes, comments, and subscriptions for new content.
Transcripts
in this video we're going to talk about
change
and we're going to learn a model that
describes the process of change and the
stages we need to go through in order to
make change happen
and it's known as the transtheoretical
model of change
transtheoretical because it describes
the process of change that unfolds
regardless of the theory behind that
change
and the part of the model that's most
well known and that we're going to look
at in this video are the stages of
change
and the stages of change model is often
used in treating addiction and for
changes that involve adopting a
healthier lifestyle like getting in
shape or losing weight
and the model applies to any sort of
behavioral change like changing a habit
into almost any sort of change we might
try to make for personal growth or just
to improve the quality of our lives
so there are six stages of change
pre-contemplation
contemplation
preparation
action
maintenance
and then there's relapse which isn't
technically a stage but a regression to
an earlier stage and we move from the
action or maintenance stage back to
preparation contemplation or
pre-contemplation
and finally termination
and the stages of change model focuses
on how do we move from one stage of
change on to the next in other words
what needs to happen to move us from
thinking about change to actually
initiating and maintaining that change
so let's look at these stages in more
detail
in the pre-contemplation stage
we're not even contemplating change yet
sometimes we don't see our behavior as a
problem so there's no motivation to
change anything
or we may recognize there's a problem
but we don't think we have any control
over the problem so we feel resigned to
things staying the way they are
we might have unsuccessfully tried to
change a number of times in the past
and that's led us to believe that change
isn't even possible
or maybe we feel like we've always been
an angry person there's nothing i can do
to control my anger i was born that way
sometimes i just snap
and so again we're not contemplating
change because we don't even think
change is possible
in pre-contemplation even though we're
not thinking about change there are
often other people who are urging us to
change
sometimes it's a spouse or partner or
family member who's telling us we need
to stop drinking or work on our anger
issues
or maybe a doctor is telling us to lose
weight or change our diets or start
exercising
or maybe attending addictions counseling
or anger management is a condition of
probation
so in the pre-contemplation stage often
someone else has identified an issue
that they want us to change even if
we're not on board with trying to change
it and not even thinking about it
so in order to move from
pre-contemplation to contemplation there
has to be some sort of shift in our
perspectives
if we were to do a list of the pros and
cons of changing the prose part of the
list would be pretty sparse
and we usually don't start to
contemplate change until we start to
recognize more pros of changing
but if we're trying to encourage someone
else to start contemplating change the
best thing we can do is to just listen
to them be supportive and offer empathy
we can gently let them know how their
behavior is affecting us
gently point out ways in which their
behavior is negatively impacting them or
isn't aligned with some of their goals
or values
we can offer information and encourage
them to look at some of the pros of
changing
and to assess the risks of their current
behavior and so on but these are more
things we would try in therapy and could
be really hard to pull off with a friend
or loved one and in the
pre-contemplation stage they're not
likely to be very receptive
and even when we do our best to be
non-judgmental and gentle with them
we're often met with defensiveness or
anger
there's no easy way to help someone move
from pre-contemplation to contemplation
and it can be frustrating and
aggravating to even attempt
now in the contemplation stage we
acknowledge that there is or might be a
problem and maybe we'll try to do
something about it maybe we'll try to
change and maybe we won't
we can go back and forth one day ready
to start changing
and then having second thoughts the next
the main strategy we use to help move us
from contemplation to preparation is
called decisional balance which refers
to weighing the pros and cons of change
so we want to look at the pros and cons
or benefits versus costs or advantages
and disadvantages of changing
and the pros benefits advantages
and cons costs and disadvantages of not
changing
so the pros of changing
the pros of cutting back on our drinking
for example could be something like this
and then the cons of changing the cons
of cutting back on our drinking could be
something like this
and then the pros and cons of not
changing
and so the pros of not cutting back on
our drinking could look something like
this
and the cons of not cutting back on our
drinking could look something like this
and if the pros or benefits of changing
and the costs of not changing
outweigh the costs of changing and
benefits of not changing then we may be
ready to move on to the preparation
stage
but committing to change can be hard
and so we can waver in our commitments
to change
we can spend a lot of time contemplating
change before ever deciding that we're
actually ready to start preparing to
change and sometimes we never even get
out of the contemplation stage
but if we've decided we're ready to
change
we move into the preparation stage
so we sometimes start this stage by
talking to people and getting advice
doing some research
maybe even watching a self-help video or
reading a self-help book
or working with a personal trainer or
therapist
and eventually setting a goal for our
change and coming up with a plan of
action to make it happen
now sometimes the reason we find it
difficult to change is that our goals
are poorly formed
maybe they're too vague like i'm going
to get into shape
or our goals are unrealistic i'm never
going to lose my temper again
or our plans are poorly formed and
unrealistic
i'm going to quit drinking by still
going to the bar with my friends every
weekend but i'm just going to order
cranberry juice
i'm going to get in shape and lose
weight by going to the gym seven days a
week and not eating any junk food or
fast food for the next three months
so if we enter the action stage with
unrealistic goals and poorly formed
plans
our attempts to take action will usually
not be successful
so the best thing we can do is to just
accept and acknowledge that our goals
and plans need some adjusting
go back to the preparation stage and
come up with more achievable goals and
more actionable plans
and only then move back to the action
stage and start initiating these plans
and i've got videos in the works on
creating action plans and setting goals
that i'll link to in the description
that go into a lot more detail than we
have time for here
and then once we've come up with a good
plan of action in the preparation stage
the action stage is where we put our
plans into action and start initiating
change
and so what we do at this stage will
depend on our plans
but whatever the plan we need to realize
that change is usually incremental and
might not always happen as quickly as
we'd like so we need to be patient and
compassionate towards ourselves
reward our successes
but not beat up on ourselves if
sometimes we take a step or two back
and if we get a little stuck
we can see if we can revise our plans a
bit to help us keep making progress or
strategize how to overcome any obstacles
or difficulties we face while still
continuing to take some action rather
than completely withdrawing from the
action stage and going back into
preparation again
in the first few times we get to the
action stage and start trying to
implement changes it's likely we won't
be completely successful
most of the time it takes multiple
attempts to be able to affect stable
enough change to move on to the
maintenance stage so it's not unlikely
that we'll relapse which in this model
refers to regressing to an earlier stage
so moving from the action or maintenance
stages back to preparation or
contemplation or even pre-contemplation
so maybe we quit drinking for a couple
of weeks but then we get drunk one
weekend and then also the next
where we start eating well and losing
weight but then we have a bad day and
binge junk food
and then feel bad about that and binge
the next day as well
or we go a few weeks without losing our
tempers but then one day we just explode
and sometimes we can have a little slip
up and continue taking action without
actually relapsing and regressing to an
earlier stage
but if we do relapse and aren't able to
just pick up from where we left off and
continue with the change that we've
started
again it's important to try to practice
self-compassion as feeling guilt or
shame about relapsing will only make it
more difficult to recover from that
relapse
so it's great if we can give ourselves
some credit for any progress we did make
and the more we're able to do this
the more likely it is we only regress to
the preparation stage
and then maybe we're ready to get back
on that horse and start working on a new
plan relatively quickly
but often we'll regress back to the
contemplation or pre-contemplation
stages and then need to find a way to
recommit the change before we're ready
to enter the preparation stage again
and in the stages of change model
relapse is seen as an upward spiral
which means that we learn from each
relapse so having relapsed we can
incorporate what we've learned from this
attempt to change into our next attempts
making it more likely that they'll be
successful
and if we do implement the changes in
the action stage that we set out to make
we're ready to move on to the
maintenance stage
where we work on sustaining these
changes
and resist temptations that could lead
to relapse or any gradual resumption of
the behaviors we've changed and moved
away from
if we've lost some weight and developed
some healthier habits we want to keep
that weight off
and continue with whatever habits helped
us get to this stage
keep doing what we've been doing that's
been working for us
and in the maintenance stage we reaffirm
our goals and commitments to change
and want to identify any triggers that
could lead to relapse
and have plans in place to manage any
barriers or obstacles that could make it
hard for us to sustain our change
and often maintenance is the final stage
of change
because for many changes in behaviors
complete termination of the old
behaviors where there's never any
temptation to resume those behaviors and
absolutely no possibility of backsliding
or relapse isn't really that viable and
so it's more about continuing with the
maintenance stage indefinitely
but sometimes we can reach the
termination stage
if we used to be a smoker it's now like
we never developed a habit in the first
place
and there's not really much to say about
the termination stage because here
whatever problem we've identified that
we wanted to change is no longer a
problem and it's not going to be a
problem again and so there's nothing
left to do
so please help me out by liking this
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