Many times, individuals enter therapy when something in their life feels unmanageable. Whether it's relationship stress, work challenges, mood issues, alcohol or substance use, or even their relationship with food and their bodies, the common theme is often "Something has to change."
Most times, it is the client who needs to change - their thoughts, beliefs, actions, or how they handle their emotions. This can be hard to digest, especially if current circumstances seem far beyond their control. However, it can also be empowering to know that something can be done to improve their situation. If you are considering starting therapy, you might wonder, "Am I ready to change?"
The answer is often not a simple 'yes' or 'no.' According to a model developed by James Prochaska and Carlo DiClemente, individuals go through different stages on their way to making changes. Here are the stages of change you might be in.
There are skills to be learned and progress to be made, no matter what stage of change you might be in.
Stage 1: I don't have a problem.
This stage, referred to as precontemplation, often involves clients coming to therapy at the request of a spouse, parent, or court order. If therapy wasn't your idea, a therapist will still actively listen to your perspective, express empathy, and accept where you are. They will likely ask what you would like to discuss on during sessions.
Stage 2: This isn't working for me.
Known as contemplation, in this stage, you understand something needs to be different but lack the confidence to make changes or feel ambivalent about changing. A therapist will help you see that there is hope and assist you in weighing the pros and cons of staying the same versus making changes.
Stage 3: I'm making a plan.
This third stage is called preparation. You are likely willing to take small steps forward. During this stage, the therapist will help set small, achievable goals and identify resources, supports, and skills needed to make changes.
Stage 4: I'm actively making changes.
In the action stage, you have clear plans for change and are implementing them. The therapist may be less directive in this stage but will continue to remind you of your motivations, review resources, and praise your progress.
Stage 5: It takes ongoing effort.
The final stage is maintenance. When you reach this stage, you have been adopting changes steadily for at least six months. You have prepared for potential pitfalls and developed your emotional regulation, coping skills, and support systems. The therapist will provide advice, guidance, and support as needed. If you experience a relapse, the therapist will help you deal with any associated stigma, normalize the notion of relapse, identify the cause, and come up with a plan to avoid triggers in the future. While you may need the therapist's help to rebuild your confidence, the learning you gained from the previous stages is not lost - it may just need to be uncovered.
If you are considering therapy and wondering, "Am I ready to change?", ask yourself what your day would look like if you woke up tomorrow and the problems you have been facing had suddenly disappeared.
What would this miracle day look like?
Whether the miracle day seems within reach or a distant star, know that you deserve to realize that miracle day, and therapy can help you get there, no matter where you are starting. If you are looking for support, schedule a consultation with one of our clinicians today.
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