Try, Try and Try again: The stages of change

      Have you ever made a goal with all the best intentions but didn't succeed?  Or maybe you make the same new years resolutions over and over each year hoping this will be the time you finally achieve it. If this sounds familiar you are not alone. Millions of people fail at making the changes they hope to. And we tend to fail over and over. Just think about it. Do you know anyone who has quit smoking several times only to start up again later or the person who has lost 20 pounds 3 times.

 What makes us fall short when we have the best intentions?  Maybe its luck, stress, etc. The reasons can be endless. 

Let us consider the stages of change model developed in the late 1970s and early 1980s by James Prochaska and Carlo DiClemete at the University of Rhode Island

The stages of change describe what the mind/body goes through as one considers changing a behavior.

 Stage 1: Pre-contemplation: This stage describes a person who doesn't consider themselves to have a problem. They defend their bad habits, defensively if needed.  

Stage 2:  Contemplation:  This stage involves acknowledging that there is a problem.  But not yet ready to weigh the pros and cons. Not really sure if you want to make the change.

Stage 3: Preparation/ Determination: This stage involves getting ready to change. Generally, a commitment to change has been made. Often times gathering information and possibly making small changes are included as well.

Stage 4: Action/Will power: Changing behavior. This stage includes the actual change. The person believes they have the ability to change. Sometimes it is the shortest of all the stages. The most progress is made here.

Stage 5: Maintenance:  Maintaining the behavior change. A person successfully avoids temptations to return to the bad habit. They are able to anticipate situations where a relapse could occur and plan accordingly.

Stage 6: Relapse: Returning to old behaviors and abandoning the new changes. Many times this stage is filled with feelings of failure.

Did you see yourself in there somewhere?  The truth is most people actually go through the cycle several times before achieving a stable life style change. The case and point. Don't give up. If you fail at changing a behavior...Sit down with a pencil and paper. Make a list of what you did wrong and what you can do different next time to be successful. 

For example, lets say a person is trying to lose weight but cannot seem to stop snacking on chocolate treats between meals.  The first thing I discuss with patients is what can we substitute for a snack? 

A short list may include: sugar free gum, vegetables with fat free dip, light butter popcorn, dill pickles, sugar free beverage.

Next we consider what can be done instead of eating. Activities may include: reading, walking, getting a drink of ice water, painting, word search, calling a friend. It needs to be something you enjoy. It needs to get your attention.

These are some tips patients have found useful when trying to make a change. Whether you are trying to lose weight, quit smoking or just exercise more regularly, we all go through the same stages. Knowing the stages helps us better identify obstacles keeping us from our goal.  Good Luck!