Changing for Good by J. Prochaska

Changing for Good by J. Prochaska, J. Norcross and C. DiClemente

Format: Paperback
Published by William Morrow and Co.
Publication date: 1992,

William Kirby writes: "Prof. Dennis Elsenrath, of the UWSP Psychology department, introduced me to Prochaska’s work. He was very enthusiastic about the work and insights it provides into the most effective change mechanisms we can use to improve ourselves. A course in interpersonal relations may not be all that related to major internal changes we might consciously make in our lives, such as weight loss or quitting smoking. Still, as I find myself thinking about the Prochaska stages, the information below seems a fitting addition to the optional topics available for work in this course.

"Prochaska has identified six stages related to a major self change, such as quitting smoking. Changing for Good states that typical participation rates in change programs are 1-5% but that 50-85% may participate in a program welcoming participants who are at any of the stages. Only about 20% of a population of potential changers is ready for the action stage so the other stages represent the status of many. Other change programs, based on action only, manage to lower risk of the behavior 1-2% while a stage-based program often attains 12-18% reduced risk.

"Prochaska’s stages

"Precontemplation - no thought of changing, now or later. Others who care about us may repeatedly urge us to take action on our problem but at this stage, we are deaf to their pleas.

"Contemplation - thinking about changing, about why one follows the bad habit, what its payoff is. Bring both the rational mind and the emotions into play to move yourself to a commitment to change.

"Preparation - remove temptations, plan how action will be taken, arrange support and understanding from family, friends, perhaps a support group. Arrange substitutes for the missed habit or activity or substance. Beware of substituting a new problem (over-eating, over-spending) for the old.

"Action - the stage most of us picture, actual practice of the new way of being.

"Maintenance - Prochaska shows that many people benefit from learning the difference between a lapse and a total relapse, (a complete collapse back into the old way). Being prepared to recognize a lapse and take immediate action can save the effort.

"(Recycling - back to one of the previous stages) Changing for Good shows that it is entirely possible for a person to fail at one stage or another, only to make a second or subsequent attempts that succeed.

"Termination - depending on the desired change and the person, total termination of the problem behavior may not occur. Instead, there may be a lifetime of careful maintenance. In other cases, the problem is conquered and temptation to renew the poor behavior ceases. The authors state that confidence that one has really succeeded peaks after a year but that temptation continues for two or three years.

"The work shows that it is best to consciously move oneself through the stages, taking time for picturing the desired change and getting ready. Moving yourself consciously through the stages improves the chance of success.

"Some of the tools and activites helpful in changing:

"Learning the facts about the personal costs of a poor habit. Realizing the burden and disappointment one puts on family, friends and society with the poor habit. Getting emotionally charged with the prospect of making the change; recognizing one’s abilities and past accomplishments that show the capacity to make the change. Carefully considering how one started the bad habit and why; untangling guilt, shame, pride, fear from the bad habit. Making a deep commitment to the desired change. Rewarding oneself appropriately for real progress in changing. Knowing, recognizing and countering thoughts that keep one in the bad habit. Stripping the environment of temptations as much as possible. Arranging help and support from others." Source for this review is: http://www.uwsp.edu/acad/educ/wkirby/ntrprsnl/procha.htm

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