How the Stages of Change Can Help You Cope With Addiction

Here’s how the stages of change model can help reduce substance use and other addictive behavior.

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The stages of change theory is a model used to help people understand if they’re ready to create deliberate change in their lives. Also known as the transtheoretical model (TTM), it views behavior change as a process that occurs over time rather than during a single event. The model focuses on a person’s readiness, willingness, and commitment to creating lasting change. 

The model can be used to target a variety of potentially problematic behaviors. However, it’s most well-known for addiction recovery, such as with smoking and alcohol. “The stages of change is an effective resource for all types of addiction because it provides a structured framework to understand change and helps the individual understand their readiness to change,” explains Nicole Lonano, M.S., a Charlie Health Group Facilitator. Below, we review the stages of change model, its strengths and limitations, and how you can use it to change behaviors in your life. 

What are the stages of change?

According to the stages of change model, a person will move through five different phases to modify their behavior. In the case that a person’s behavior change isn’t permanent, they’ll experience a sixth stage known as relapse. The change model proposes that people will proceed through the stages sequentially, though it’s common to revisit certain stages more than once before recovery. 

“Changing is a process, so [the stages of change] help the individual identify where they are and can help them brainstorm how they can get to the next stage,” explains Lonano. Here are the stages of change:

1. Precontemplation

The first stage is precontemplation. During the precontemplation stage, people are typically resistant, unmotivated, or unwilling to change. Some people may be in denial that there’s a problem with their behavior or that it could lead to harmful consequences. Others may choose to focus on the negative aspect of change rather than the benefits of modifying their problematic behavior. Either way, there’s no intention to make a change anytime soon.

2. Contemplation

By the contemplation stage, people are usually aware that there’s a problem with their behavior. They may be open to receiving resources and information regarding their addictive behavior, but they aren’t committed to making a change just yet. For example, they may think, “I know I have a problem, and I think I should do something about it, but I’m still weighing the pros and cons of that decision.” The contemplation stage typically lasts for at least six months but can continue for years.

3. Preparation

During the third stage, people are ready to make a change. They’re aware that the behavioral change will improve their health and well-being, and they’re open to seeking support and creating a recovery plan. Once they understand what they’d like to change and how to go about it, they typically act within the next 30 days. 

4. Action

As the name suggests, the action stage is when change happens. This stage usually requires the most effort, including significant lifestyle changes. It’s also a chance for people to develop the confidence and coping skills to commit to long-term change. Research suggests that people typically remain in this stage for less than six months. 

5. Maintenance

The maintenance stage involves remaining committed to the intentions and behaviors introduced in the earlier stages. “The toughest stage of change is maintenance. This is because maintenance requires continued efforts to maintain the change and keep new behaviors consistent for a long period of time,” explains Lonano. “This is where an individual might be faced with old behaviors and urges in high-stress situations.”

6. Relapse

Although relapse isn’t officially listed in the stages of change model, it’s a common part of the recovery process and can occur at any point. When this happens, people will resume their addictive behavior, and the stages of change cycle may start again. For example, on average, it takes people 3-4 action attempts before they’re able to successfully quit smoking. Although it can be discouraging, relapse offers people a chance to recommit to change and understand what they can do differently next time. 

Possible limitations with the stages of change model

While the stages of change theory is considered an effective way to understand behavioral change, critics have noted several limitations with the model. 

• The model is more effective for a single behavior change versus targeting multiple adverse behaviors
• The model doesn’t consider cultural factors such as socioeconomic status and social support 
• The model assumes that people are capable of making coherent and logical decisions 
• There’s no set criteria for how much time is needed for each stage, and it doesn’t recognize whether or not the behavior change is life-long

Therapy techniques for overcoming addiction 

While the model can be an effective framework for understanding your readiness for change, it’s not a therapeutic technique. Overcoming substance use and other forms of addiction may require professional support. Several therapeutic techniques include: 

1. Cognitive behavioral therapy (CBT)

CBT is an effective way to treat substance use disorders and co-occurring mental health conditions, such as depression and anxiety. By helping people understand the link between their thoughts, feelings, and behaviors, they can learn to identify and challenge negative thoughts that contribute to addictive behaviors.

2. Family therapy

A supportive environment can be essential to a person’s healing and recovery. Including your loved ones in the therapy process may improve communication, decrease conflict, and further empower you to make positive changes. 

3. Group therapy

Group therapy provides a place for people to connect with others who face similar challenges with addiction. It can decrease social isolation, provide a trusted support system, and help people discover new coping skills and techniques. 

Learn to manage your addiction with Charlie Health 

If you’re looking for addiction treatment or support creating lasting change in your life, Charlie Health is here to help. Charlie Health’s personalized virtual Intensive Outpatient Program (IOP) offers mental health treatment for teens, young adults, and families dealing with various complex mental health challenges, including substance use disorder and other forms of addiction.
Our team of expert clinicians incorporates evidence-based therapies into individual therapy, family therapy, and group sessions so that you can feel supported throughout your recovery process. Fill out the short form below to get started today.