This model was developed from research looking at how change occurs in “natural recovery” from addictions. It has been embraced by health care providers seeking to move away from confrontational and pathological approaches toward motivational and person-centered approaches, such as motivational interviewing.
The Four Stages of Change
There are four main stages in this model: precontemplation, contemplation, preparation, and action. Maintenance and relapse are also sometimes included as additional stages. These stages can be represented as a cycle, and in theory, people should go through these stages in sequence. In reality, people can jump about between stages, go backward and forward, and even be in more than one stage at a time. People in this stage usually experience their addictive behavior as a positive or pleasant experience. However, negative consequences do eventually affect people engaging in addictive behaviors. These negative consequences can push the individual into the “contemplation” stage. Someone at the contemplation stage is generally more open to receiving information about the possible consequences of their addictive behavior. They may be open to learning about different strategies for controlling or quitting the addictive behavior, without committing to a specific approach or even promising to make a change. People with addictions may be in the contemplation stages for many years. From here, they may move forward to the next phase—the preparation stage—or they may move back to the precontemplation stage. During the preparation stage, a person might:
Plan the kind of change to be made: Do you intend to cut down, reduce harm, or quit completely? Determine how to make the change: For example, if you intend to cut down on cigarette smoking, how much should you reduce your smoking by? Obtain necessary resources: For example, if you intend to use nicotine patches to stop smoking, you will need to research the most suitable type of patch, discuss a suitable dose with your physician (many people do not use strong enough patches, and end up experiencing cravings); and actually purchase supplies of patches. Get rid of triggers: Triggers are reminders of your addiction that can cause cravings and make it hard to avoid addictive behaviors. Triggers could include ashtrays and lighters for a smoker, or pornography for someone with a sexual addiction. Letting go of these reminders can be difficult, but the process can harden your resolve to overcome your addiction. Put support in place: Support can include informing friends and family who want you to overcome your addiction, booking a place in detox and/or a treatment center, or finding a support group. It can even mean informing your addiction buddies (such as fellow smokers) of your plans, asking them to respect your process and to not engage in the addictive behavior around you.
There may be many other preparations that need to be made in your specific circumstance, such as finding a clean, safe place to start your new life. If you need help from a counselor or social worker, this is the time to get it. They may also be able to help you with other preparations. Once the necessary preparations have been made, a person is typically ready to move onto the action stage. For more mental health resources, see our National Helpline Database. For many people, the action stage starts in a detox or treatment center. Here, trained professionals provide support through the early phases of discontinuing an addiction. For others, particularly those whose goals are around moderating or controlling behavior (rather than quitting completely), the action stage can be similar to normal life, but with greater restraint and perhaps a greater need for support and other ways of coping with stress. Depending on the goals you set in the contemplation stage, and the plans you made in the preparation stage, the action stage can occur in small, gradual steps, or it can be a complete life change. It may feel strange and even empty to be living life without your addiction. It takes time to get used to life without an addiction, even if your support and alternative ways of coping are good. This could include:
Staying abstinent from alcohol or drugs Keeping to a reduced level of addictive behaviors Sticking to limits (such as following a spending plan for compulsive gambling or shopping addiction) Continuing to pursue harm reduction goals, such as practicing safer sex
Maintenance can also become difficult when the stress of life catches up with you and the old, familiar ways of coping—the addictive behavior—re-surface. This is why it is important to learn new ways of coping with stress during the action stage so that alternative strategies will be available to you during the maintenance stage. In reality, the outcome of the process of change is highly individual. Some people are able to adjust to controlled drinking, drug use, or addictive behaviors without becoming addicted. For others, abstinence is the only way to keep their addiction under control.
