The process of making lasting changes, particularly when dealing with anxiety, often involves navigating through distinct stages. Understanding these stages can help you to move from unhealthy patterns towards positive, stress-reducing habits. A coach can provide valuable support and guidance at each stage of this journey.
The Stages of Change
The model of change includes six main stages, and these are explained below using anxiety as an example.
Precontemplation: Not Ready
- Description: In this initial stage, an individual is not intending to take any action to change their behaviour in the near future, typically within the next six months. They may be unaware that their anxiety is a problem or may feel that it’s just part of who they are. They may be apathetic, or use denial to avoid thinking about the issue.
- Anxiety Example: A person might experience significant anxiety at work, causing them to miss deadlines and avoid certain tasks, yet they don’t see the anxiety itself as a problem. They might believe that their high level of anxiety is a normal response to their workload.
- How a Coach Can Help:
- A coach can raise awareness by gently highlighting the impact of their anxiety on their life and helping them to become more conscious of the issue.
- They can also introduce information about how alternative states of being are possible.
- The coach helps the individual to recognise their stress signals and triggers.
- They can normalise and validate the individual’s experiences.
- The coach can help to build hope that change is possible, without pressuring the client to take action too soon.
Contemplation: Getting Ready
- Description: During contemplation, an individual recognises that they have a problem and starts to think about making changes, although they are not yet committed to action. They might experience doubt and delays as they consider the pros and cons of changing.
- Anxiety Example: A person might acknowledge that their anxiety is impacting their ability to function at work, making it difficult to attend meetings or make presentations. They might begin to consider stress management as an option, without being ready to take immediate action.
- How a Coach Can Help:
- The coach can encourage self-reevaluation, by helping the client to see how anxiety threatens their health and happiness.
- They can also support the client to decrease their focus on the cons of changing.
- The coach can offer resources about stress reduction techniques.
- They can help clients to visualise a future without the limitations of anxiety, enhancing motivation for change.
- They can assist the individual in weighing up the pros and cons of change, making sure the cons are not an obstacle to moving forward.
Preparation: Ready
- Description: In the preparation stage, individuals have decided to take action and make plans for change within the next thirty days. They may have taken some small steps towards this already.
- Anxiety Example: A person may start researching different methods for reducing anxiety, such as mindfulness or relaxation techniques. They may begin to set small goals, like attending one work event without avoiding interactions.
- How a Coach Can Help:
- A coach can help to make a specific and realistic plan for action, with techniques to cope with barriers.
- They can help the individual to break down their goals into manageable steps.
- The coach supports the individual to review previous attempts to change.
- They also provide strategies to address any barriers and negative thinking.
- The coach supports the individual to commit to action by identifying a clear goal that aligns with their values.
Action: Making Changes
- Description: This is the stage where individuals actively modify their behaviours and surroundings. They are committed to implementing their plans and taking concrete steps to change.
- Anxiety Example: The person might start to practice deep breathing or mindfulness exercises every day, as well as attending work events that they would have previously avoided. They begin to actively manage their anxiety symptoms, rather than simply reacting to them.
- How a Coach Can Help:
- A coach can help the individual to develop coping strategies that they can implement in the moment.
- They can teach techniques to manage difficult situations by focusing on their body and creating a relaxation response.
- The coach can provide the individual with encouragement and positive feedback to keep them on track.
- The coach supports the individual to practice new behaviours which will support them in achieving their goal.
- They can guide the client through exposure exercises, to help them to face their fears.
Maintenance: Sustaining Change
- Description: In the maintenance stage, individuals have sustained their new behaviours for more than six months. They are working to prevent relapse and integrate the new habits into their life.
- Anxiety Example: The person has established regular self-care routines, and is now attending work events with confidence. They now have established a consistent approach to managing their anxiety and are working to ensure that it remains part of their life.
- How a Coach Can Help:
- The coach can work with the individual to maintain their motivation and commitment to change.
- They support them to develop strategies to manage triggers and setbacks.
- The coach helps to highlight and celebrate success to continue to reinforce positive change.
- They can help the individual to adapt and refine their strategies to fit into their life.
- The coach ensures the individual can integrate their new habits into their everyday activities.
Termination: Exiting the Cycle
- Description: The termination stage is reached when an individual is confident that they will not return to their old behaviour, and they are no longer tempted to relapse. They have completely integrated their new habits into their lifestyle.
- Anxiety Example: A person feels confident in their ability to manage their anxiety in all aspects of life. They have internalised new ways of thinking and behaving, that protect them from anxiety.
- How a Coach Can Help:
- The coach can review all the changes that the individual has made to reinforce their progress.
- They help the individual to recognise and celebrate their success in managing their anxiety.
- The coach can support the individual to move forward in life.
- They can help them to make a plan for ongoing self-directed therapy.
- They also offer guidance to ensure that they can continue to live in alignment with their values.
Summary
The journey of change, particularly when managing anxiety, is not linear; it often involves moving back and forth between these stages. A coach provides essential support by offering personalised guidance, practical strategies, and encouragement at each stage. By recognising which stage you’re in, you can create a more effective path to positive, healthy habits, and greater well-being.