Change Habits & Treat Addiction: The 6 Stages of Change

Summary

This 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

00:00

🌱 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.

05:02

🔄 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.

10:02

🔄 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.

Keywords

💡Transtheoretical Model of Change

The Transtheoretical Model of Change, also known as the Stages of Change model, is a psychological model that outlines the stages an individual goes through when adopting a new behavior or habit. In the video, this model is central to understanding the process of change, whether it's for personal growth or lifestyle improvements such as losing weight or quitting smoking. The model is described as applicable to any behavioral change.

💡Stages of Change

The 'Stages of Change' refers to the six distinct phases that individuals typically progress through when making a significant life change. The video script details these stages as pre-contemplation, contemplation, preparation, action, maintenance, and relapse, with each stage representing a different mindset and level of readiness to change. The stages are crucial for understanding how individuals move from awareness of a problem to taking action and maintaining new behaviors.

💡Pre-contemplation

In the context of the video, 'pre-contemplation' is the initial stage where an individual is not yet considering the need for change. They may not recognize a problem or believe that change is possible. The script uses examples such as not seeing one's behavior as problematic or feeling resigned to the status quo, illustrating the lack of motivation to initiate change.

💡Contemplation

'Contemplation' is the stage where an individual begins to acknowledge the existence of a problem and considers the possibility of change. The script describes this stage as a time of fluctuation, where one might weigh the pros and cons of changing their behavior, such as considering the benefits of cutting back on drinking versus the perceived costs.

💡Preparation

The 'preparation' stage is characterized by an individual's decision to take action and make a change. As mentioned in the script, this stage involves seeking advice, doing research, and setting a goal with a plan of action. It's the phase just before actively initiating the change.

💡Action

'Action' is the stage where individuals begin to implement their plans and make concrete changes to their behavior. The video emphasizes that change is often incremental and may require patience and self-compassion. For example, someone trying to lose weight might start by making small dietary changes and increasing physical activity.

💡Maintenance

In the 'maintenance' stage, individuals work on sustaining the changes they have made and resisting temptations that could lead to relapse. The script highlights the importance of reaffirming goals, identifying triggers, and having strategies to manage obstacles in order to maintain new behaviors.

💡Relapse

'Relapse' in the video script refers to a regression to an earlier stage, where individuals revert to their old behaviors after attempting to change. It's described as a part of the change process, where individuals can learn from their setbacks and use those lessons to improve their next attempts at change.

💡Decisional Balance

The term 'decisional balance' is used in the script to describe the process of weighing the pros and cons of making a change. It's a strategy used to help individuals move from contemplation to preparation by evaluating the benefits of change against the costs and the advantages of not changing against the disadvantages.

💡Self-Compassion

In the video, 'self-compassion' is emphasized as an important aspect of the change process, especially in the event of relapse. It involves being kind to oneself and acknowledging progress without being overly critical, which can help individuals recover more effectively from setbacks and continue working towards their goals.

💡Termination

The 'termination' stage is described as the final stage where the problem is no longer an issue and there is no temptation to revert to old behaviors. The script mentions it in the context of smoking cessation, where an individual reaches a point where they are like they never had the habit to begin with.

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

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