Overview

People often expect to make changes in their lives quickly. “I’ll go to the gym five times a week,” they say, or “It’s no big deal to cut out sugar.” And then reality hits, the fatigue sets in and the cookies start calling from the cupboards. Whether it’s starting a new exercise program, learning communication skills or a career transition, understanding how change works can help you find and maintain your motivation.

Six Stages of Change

According to University of Rhode Island researchers James Prochaska and Carlo DiClemente, there are six stages of change: pre-contemplation is the mindset before you even think about making a change; contemplation is the stage in which you start to think about making a change; preparation is the stage during which you start to get ready for a change; action is when you are in the midst of changing; maintenance is remaining consistent with your new behaviors; and relapse (which people tend not to realize is one of the stages of change) is falling back on former behaviors.

Planning for Change

To best set yourself up for lasting change, there are several things for which you can plan. Gathering resources and information about the change you want to incur can put you on the path to success. Asking yourself what in your life will need to look different and what are the specific steps you need to reach your goal will help as well. Getting really detailed and breaking your goal into the smallest objectives possible is a great way to ensure being less overwhelmed with the process.

Stage Shifting

Once you figure out where you are in the stages of change, think about what you might need to transition from one stage to the other. Maybe you’ve been exercising with regularity, but the flu set you back two weeks so your new habit has suffered a setback. How will you get yourself back to your regimen? Taking a step back and an objective assessment of where you are can help you refocus on what you need to budge. It doesn’t have to be a big thing that gets you going, because solid change usually comes from a gradual process.

Relapse

It is completely normal to lapse into former behaviors. If you notice that you’ve slipped, instead of beating yourself up, consider relapse as an opportunity to examine what helped you succeed and what were your blockades. Coming up with a new plan to address obstacles, whether they are old or new, may give you the adjustment you need to dive back into your new behavior.

Support

Rarely do people make it through changes without support. Look at the people, institutions and environments in which you interact and ask yourself, which are helpful and which may be detrimental to you. Setting your sights on positive influences and asking for help will assist you in your new behaviors. No doubt, if you have the bug, you can do it alone; but why struggle when there are likely many people just like you with whom you can share the efforts of the challenge and the celebrations of success?

Written by Dania Sacks March

She has a master’s degree in public health and a master’s in social work from the University of Michigan as well as a pupil and personnel services credential in school social work from San Francisco State University.

Consider contacting Aimee Rhoden, Licensed Professional Counselor at The Winchester Institute of Chiropractic Health and Wellness, for individual counseling to help you achieve your goals and make positive changes in your life.

From the American Counseling Association sponsored by the ACA foundation:

The country seemed to respond positively to the call for “change” that we heard from both major parties in the recent presidential campaign. But when change comes to our personal lives, most of us find it a cause for stress and anxiety.
That’s not surprising. Even when we’re not totally happy with the status quo, it may seem safe and comfortable compared to the unknowns that transitions bring.
But learning to handle change is important in today’s world. Change can happen to any of us at any time. It might be the death of a loved one, the end of a relationship, or job or financial changes brought on by today’s economy.
A first step in handling change is accepting that while it may bring stress and anxiety, it doesn’t always bring negative results. Expand your horizons. The end of a relationship may actually be an opportunity for someone new and more exciting to enter your life. The loss of a job may be the chance to head in a new, more rewarding career direction. Seeing change as a possible opportunity rather than a major loss will have you heading in a positive direction.
And you don’t need to do it all alone. An important transition can leave you feeling overwhelmed, confused, or depressed. That’s when friends or family members willing to listen in a safe, non-judgmental way can help. They may not have ready answers, but just talking things through can give you a new perspective and let you see situations differently.
It’s also vital to take care of yourself when facing change. Eating healthy, exercising regularly and maintaining a normal schedule can all help reduce the stress of change. Don’t look to drugs or alcohol as places to hide from reality.
Any major change requires time to think and adjust. While change can happen in seconds, accepting that change takes much longer. Give yourself that time. And while doing so, remember the positive, stable things still in your life. Make a list of family, friends, and things you enjoy, and you’ll find that there’s much that hasn’t changed at all.
It’s said that every time one door closes, another door opens. You can let change simply overwhelm you, or you can make the effort and take the time to see what new directions and new possibilities just might be waiting. Approach change as a positive experience and you just may find it is.