How Change Happens
Anna Welch, Advanced Clinical Fellow
Change rarely happens overnight. More often, it unfolds in small shifts that build toward something bigger. Psychologists James Prochaska and Carlo DiClemente described this process in what’s known as the Stages of Change model, a helpful way to understand how growth unfolds over time.
You might recognize yourself, or someone you care about, in one of these stages:
Precontemplation: Not yet seeing a need or readiness for change. You might feel stuck, avoidant, or unsure why things aren’t working.
Contemplation: Beginning to recognize that something isn’t serving you anymore, but feeling uncertain or ambivalent about what to do next.
Preparation: Gathering insight, support, and motivation. You’re starting to imagine what change might look like and how to begin.
Action: Taking tangible steps, like starting therapy, setting boundaries, or practicing new habits.
Maintenance: Working to sustain new behaviors and integrate them into your daily life.
Relapse (or Recycling): Returning to old patterns, often as part of the process. This stage isn’t failure; it’s an opportunity to reflect, learn, and begin again with greater awareness.
Understanding these stages can help you meet yourself and others with patience and compassion. Change takes time, and everyone moves at their own pace.
As a therapist, I’m here to support you no matter what stage you’re at. Together, we can explore how you’re feeling and what it might look like to take a different approach or try something new. No pressure or rushing, just open space to explore and be heard.
If you’re interested in getting started, feel free to reach out to anna@intuitivehealingnyc.com.
Inspired by the Transtheoretical Model of Change by James Prochaska and Carlo DiClemente (1983).