How Change Happens #62
Wednesday, 2 July 2008.
Originally from express article 2 July 2008
By Di from Auckland Community Alcohol and Drug Services (CADS)
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| Di from CADS on How Change Happens. |
We all know (apart from the ultra self-disciplined few) changing behaviour is not easy. Sometimes change happens in response to a traumatic experience, or even a joyful one. It can be a drawn out process that includes plenty of deliberation, denial, success/failure and varying amounts of motivation.
The process of change was identified by Prochaska and DiClemente in 1983* when they looked at what happens when people try to quit smoking. They found that people seem to go through the same sequence of change stages, these stages have been developed into a model called The Wheel of Change.
It is an interesting model as it gives a structure to what can be a baffling process.
The first stage is called Precontemplation – that blissful state when we really don't think we have a problem, others may have a problem with it but…. For most of us, it becomes impossible to continue to ignore the signs and we move to Contemplation. This is all about ambivalence, on the one hand we know that it would be good to change our behaviour, and on the other it just seems too hard, or we enjoy what we're doing too much! A useful exercise to do at this stage is to list the Good Things about the behaviour we are thinking about changing (e.g. our drug use) and compare it with the Less Good Things about this behaviour.
This may move us to the next stage Decision where we have resolved any ambivalence and are motivated to change. It is now time to make a plan! The main components of this plan are that it is achievable, realistic and has a time frame. If all goes well then change happens and we are into the next stage Action. This is the time when the behaviour is new and we are just starting to integrate it into our lives (or not…). After a while if we maintain the change we move into Maintenance, the new behaviour is part of how we are in the world, and we are off the wheel!
Now there is a sixth stage and it is an important part of the change process, it is called Relapse. For some it is more of a lapse, e.g. a single cigarette at a party – while for others it is a full blown relapse, and people revert back to their original behaviour within days. It is important to know that relapse can happen at any time. In fact it is expected to happen about 7-8 times before behaviour change is integrated into everyday life. The thing is not to give up, or think it is a sign of failure. It is a sign that there are things to work out before change can be integrated. The good news is that once a person has moved through these stages once, they have a whole lot more information and experience to help them next time.
*Prochaska, J. O., & DiClemente, C. C. (1983). Stages and processes of self-change of smoking: Toward an integrative model of change. Journal of Consulting and Clinical Psychology, 51, 390-395.
When you’re ready to talk about your alcohol or other drug use, or you’re concerned about someone else, contact CADS on 845 1818 or www.cads.org.nz. If you live outside Auckland contact Alcohol and Drug Helpline 0800 787 797.
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