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I have included this page to help you identify and understand
the process of enacting permanent change in your life. Simply
knowing that change is a dynamic progression will encourage
your acceptance of where you currently are as well as facilitate
your progression toward your goal. I have, throughout, used
smoking cessation as the example; however, this model applies
equally to all types of change. Let me begin by sharing with you
a model of the stages of change.
Psychologists James Prochaska and Carlo DiClemente developed
this model of the stages of change in 1982. There are several
variations, however, the most popular follow this standard. The
first characteristic I wish to draw your attention to is that
CHANGE IS A CIRCULAR PROCESS.
Not until you have exited the circle have you permanently enacted
change in your life. It is important to recognize this fact as many
people who relapse remain in that stage. They feel demoralized
and depressed and never again attempt to reach their goals. The
fact is that relapse is a normal stage of the process. Most smokers
average four times around the circle before they become non-smokers
for good. Relapse is not the end. It is just another step in the direction
of your goal. Knowing and accepting this fact is crucial to enacting
permanent change in your life.
Next it is important to know where you are within these stages of change.
The reason this is essential, is that the methods you choose to employ in
assisting you with change need to be appropriate to your current level of
motivation, or your current stage of change. This is one of the major reasons
self-hypnosis tapes fail (and to a lesser extent why group sessions are ineffective).
To illustrate: As high as 85% of smokers are in a pre-action stage of change. 99%
of the smoking cessation tapes I have encountered are directed at persons in the
action stage of change. So only 1% of the tapes are effective on 85% of those
seeking assistance (excluding the tapes’ multitude of other shortcomings).
Worse yet, when inappropriate methods are presented to an individual, the
result is almost always resistance to change. So not only are these tapes
not supporting you in reaching your goals they are actually creating barriers
to your change.
This presents us, then, with three relevant questions:
How do you determine what stage of change you are in?
Why are you stuck in this stage?
How do you progress to the next stage?
Precontemplation
Precontemplators really don’t even know they have a problem. They may
not have yet been presented with the harmful effects of their behavior or
they chose to ignore and resist this information. They resign to themselves
that it is too late for them or have rationalized their problem away.
They remain in this stage because they have not been properly presented with
the facts of their behavior, they like the image of themselves in this behavior,
they believe they are beyond help, or they don’t want to be told what to do.
Typically the only way to progress to the next stage is some type of intervention
or education. We can skip this, however, because a precontemplator wouldn’t
even make it to this website. (If you’re reading this for someone other than
yourself, you need to get them to some type of therapy.)
Notice that precontemplation is outside of the circle of change as most relapse
will bypass this stage.
Contemplation
Contemplators may best be described as sitting on the fence. They are aware of
the consequences of their behavior but cannot see past short-term sacrifices to
the long-term goals.
Contemplators are stuck because they are still waiting for that one piece of
information that will make their decision for them. As information doesn’t
make decisions, these individuals can be in for a very long wait.
To progress to the next stage one should explore the decisional balance
(pros and cons) of both the problem behavior and the possible new behavior.
If this is not their first attempt to change, they look to previous attempts
for successes rather than considering the failures. Talking to a trained
therapist can help a lot here.
Determination
The decisional balance finally tipping to the side of change characterizes
the determination stage. Persons here acknowledge that they have a
problem and realize that they need to make a change. This stage is
called the preparation stage in some models as individuals are committed
to action and making plans for the future.
Unlike the contemplation stage, determination is a very fluid stage. Individuals
do not get stuck here. They either take steps in the direction of change or they
slip back to the contemplation stage.
To move on find a strategy that is acceptable, effective, and attainable. Then
implement it.
Action
Here persons overtly make changes in their problem behavior. They seek
support from others and are very receptive to all assistance. This is when
a person will actively seek therapy to provide monitors and reinforce their
strategy. Persons in the action stage have the greatest success with
hypnosis because there is little to no ambivalence and they are
strongly motivated to change.
Remaining in this stage is not as problematic as in other stages. Persons
may typically stay in the action stage for as long as six months before
moving on.
Progression to the next stage is much more gradual than in the other
cases. It will happen in time, with most behaviors not before 3 months.
Individuals should remain focused on their strategy and avoiding the
slippery slope to relapse.
Maintenance
The maintenance stage is long-term continued change over a period of
years. Focus is on the new behavior becoming sustained and unfailing.
Individuals here may make small mistakes (slips) and use the knowledge
gained from the situation to progress further in the maintenance stage.
Failing to identify and accept a slip as a positive edification of long-term
goals can often lead to larger mistake or relapse.
Relapse
Foremost, this stage of change is normal, anticipated, and temporary.
Your habit is not stronger than you! You will only get stuck here is you
become demoralized and surrender. If you feel you need some help find
a trusted friend, religious leader, or, ideally, seek the counsel of a hypnotherapist.
To move on past relapse, take another look at your decisional balance. Just
taking this small action puts you right back into the contemplation stage and
out of relapse. This is that easy! Renew your goals and rethink your strategy.
Analyze what caused the slips and the relapse and specifically address these
issues. Recognize your successes and incorporate them into your new plan of
action. Now you are in the determination stage!
So if you don’t chose hypnosis to help you achieve your goals, you are now
armed with a very powerful tool that will help going-at-it-alone easier and less
frustrating.
If you do chose to call me, however, what stage should you be in when you do call?
Because I have been trained to assist you with problems of ambivalence and
lack of motivation, please feel free to call me at any time you wish. Remember
I never charge for phone consultations. I will be happy to help you overcome
your feelings of apprehension and make that move from contemplation to
determination. (The precontemplators usually do not want to really talk. They
are just on the phone because of pressure from a friend or loved one. But they
are fun to talk with too.)
Having said that, I will only see you in my office in two stages: action or
maintenance because hypnosis in these stages offers you the greatest
successes in long-term goal achievement. Presenting you with anything
less than our best effort would not be presenting you with a solution.
Pick up the phone and give me a call. We are committed to helping you
change your life and achieve your goals. All that is required to be successful,
is your commitment too.
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