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One theory about change, called the Stages of Change Model (SCM) describes what happens to the mind and body as we go through change. Each of the five stages requires grappling with different issues and tasks.
How fast a person actually can effect change is highly individual, and only
the person making a change can decide whether or not it's time to move to the
next stage.
Stages of Change Model
- Pre-contemplation
You are in denial about problem behaviour and not ready to think about making
a change.
Example: You often have a second glass of wine at dinner but
aren't concerned about the possible consequences to health.
- Contemplation
You spend time thinking about the bad habit(s) and are becoming more aware
of the personal consequences.
Example: You're starting to wonder if your
daily chocolate bar habit is one of the reasons your waistbands are feeling
tight.
- Preparation/Determination
You make a commitment to change and begin to do research to better understand
what you need to do. Those who try to skip this stage often fall back on old
ways because they don't know or don't accept what's actually involved. Example:
Your family has a history of Type 2 diabetes and you've decided to look into
whether or not your sedentary lifestyle further increases your risk.
- Action/Willpower
You develop plans to deal with both personal and external pressures that can
lead to relapse. Short-term rewards often help maintain motivation and you
are generally more amenable to accepting help and support, an important element
of change. Example: It's been four months since you quit smoking and you've
found that heading outside for a brisk walk around the block really helps
with cravings. Every week that goes by, you buy yourself a small gift under
$10 and put the rest of the money you formerly spent on cigarettes into a
vacation account. You've always wanted to see Paris!
- Maintenance
You are successful at avoiding temptations to return to old habits and have
developed new skills to deal with life. You have learned to avoid relapse
by anticipating situations and preparing coping strategies in advance. Example:
You've lost 15 pounds since you replaced after-dinner TV viewing with yoga
classes three nights a week. And even though you're going back to that all-inclusive
resort with the big buffet meals for your vacation, this year you've already
signed up for morning aquafit classes and have made a pact with your travel
partner to do a three-kilometer beach walk every afternoon.
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Kristin Jenkins is a writer and editor who specializes in health and medicine.
