Addictions And How To Change

Giving up an addiction such as smoking, drinking or drug use involves going through predictable stages of change. Since Prochaska and DiClemente’s hallmark research in 1982, these stages have been comprehensively scientifically reviewed. It is uncommon for a person to successfully give up their addiction by passing through these stages only once. Normally people make numerous attempts to change before ceasing for good.

Like someone who ceased smoking seven times over, only to take up smoking five years later during a divorce, then having to give up all over again.

Recognising someone’s specific stage of change is valuable because targeted strategies can successfully aid change. Inaccurate identification of a person’s stage of change can cause rehabilitation to fail – for example, pressure to give up their addiction can elicit resistance and a determination to continue the feel-good behaviour. The six stages of change and some examples of specific cease detrimental behaviour are listed below:

Precontemplation

The precontemplation stage is characterised by denial and avoidance of damaging effects of the behaviour. Only the enjoyable sides of the behaviour exist and there is no aspiration to change. People generally dispute the damaging effects of their behaviour by saying something like “Gran smoked 30 cigarettes a day and she lived to be 95!”.

A wake-up call, such as an alcoholic being confronted with the fact that his mate had a serious crash while drink-driving, is the most compelling stimulus to change. An appointment with their GP for a health check can act as a motivator for change. If this doesn’t elicit any motivation to change, try discussing the effects of their behaviour in regards to their physical and mental wellbeing, their relationships with others and their occupation (i.e., liver lover, livelihood). For example, you can ask “What would have to happen to show you that this behaviour is damaging to your being?”. Endeavour to gently persuade the person to tell you the reasons why they should cease their behaviour and avoid giving advice or being pushy. Bear in mind the saying “I learn what I believe as I hear myself speak”.

Contemplation

This stage is characterised by ambivalence, procrastination and fence-sitting as the person begins to question their current beliefs. People re-evaluate the damaging outcomes of their behaviour and the benefits of change. The costs of behavioural change generally appear to be considerable might happen within six months.

Encourage people in the contemplation stage to weigh up the positive and negative consequences of their behaviour. Be supportive of all desires and efforts to minimise the behaviour or quit altogether. Make sure you remain non-judgemental because confrontation can trigger resistance and relapse.

Preparation

During this stage the person’s motivation to modify their behaviour increases substantially, and the likelihood of change occuring within the next month is high. During this stage people realise that the benefits of changing their behaviour outweigh the costs, bringing about a plan of action and hesitant steps in the right direction.

It is important to remain calm, positive and optimistic during this stage. It is helpful to collect information on different treatment programs and discuss the options available with the person concerned. Offer to make preliminary contact with the program which the person is most interested in, e.g., AA groups are a suitable option for people with an alcohol addiction who can only manage “one day at a time”.

Action

In this stage, hard work is actively in progress and change is seen as beneficial with only minor costs. Specific changes in thoughts and feelings are noticeable.

Simple things such as assisting to organise transport to therapy groups, helping with homework and positively reinforcing efforts to change can assist a person to consistently attend therapy sessions. Encourage family and friends to attend treatment sessions, gather information or make records of progress.

Maintenance

This stage brings an increasing level of confidence that change can be sustained. This stage can last between six months and five years, and the temptation to relapse is less persistent during this time period.

As the person practices, consolidates and internalises new behaviours, it is advisable to continually reinforce these behaviours. It is important to provide support to the person’s family and friends in order to assist in maintaining change.

Termination

This is the final stage of change; it is characterised by an absolute lack of temptation to relapse – ever, where the addiction has gone completely and the person has made a absolute recovery. It can take several years to get to this stage!

Dr Henshaw is a highly experienced clinical psychologist in Perth who can help you work through your depression and anxiety. To learn more, visit: http://www.henshawconsulting.com.au

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