“Spring: a reminder of how beautiful change can truly be.” – Unknown
As the sun rises earlier, and the icy winter thaws into spring, there are signs of new life and new beginnings all around us. The flowers bloom and grass grows green, and as the seasons change, we too can embrace a fresh start. Many people feel more motivated during this time to work on their own personal growth, whether it’s breaking unhealthy habits, building resilience, or making more positive choices. For some this spring, this might mean changing their substance use habits and taking the first step on their recovery journey.
Substance use often develops as learned behaviors, coping mechanisms, or through social influences. However, just as unhealthy patterns can form, they can also be changed. The Transtheoretical Model, also called the Stages of Change Model, breaks the process of behavior change down into five distinct steps, recognizing that change is not a single event but a process that requires time, effort, and support.
What are the 5 Stages of Behavior Change?
- Pre-Contemplation: The person is not yet considering change. They may be unaware of the problem or resistant to addressing it. This would be like a flower seed beneath the soil that hasn’t begun the growth process, but the potential to grow is there.
**What to do: If you or a loved one are in this stage, gentle education can help begin to bring awareness to the problem. - Contemplation: The person is aware of the need for change and is beginning to think about it. Here, the seed begins to root under the soil, although still under the surface.
**What to do: Weighing pros and cons, set small intentions, and seek support. - Preparation: The person has a plan to take action and may start making small changes. The beginnings of a stem shoots upward from the soil and it has the foundation needed to bloom.
**What to do: Set clear, achievable goals and build a support system for accountability. - Action: The person actively takes the steps to implement change, and where real transformation takes place. This is when the flower has reached a bud and begun to open into a bloom.
**What to do: Celebrate progress, find alternatives to triggers, and stay consistent. - Maintenance: The person works to sustain the change and prevent relapse. Once the flower has reached full bloom, it still needs water and sunlight to maintain its peak.
**What to do: Build long-term coping strategies, stay connected to a supportive community, and recognize and reflect on personal growth.
So… what do I need to succeed?
Whether you are beginning or continuing your recovery journey, breaking a harmful habit, or looking to simply make healthier choices, there are certain factors that increase the likelihood of success. First and foremost, having clear motivation is important. Understanding why the change matters increases commitment, and caring about the goal you have is vital. Additionally, you want to create realistic goals that are actually attainable. Breaking larger goals into small, achievable steps make long-term success more manageable.
Another key factor to behavior change success is a strong support system. Having friends or family involved in your journey can provide encouragement and accountability. Additionally, support groups are a great tool for peer support and working through obstacles. It is important to be your own biggest cheerleader, too, and give yourself grace when setbacks occur. Acknowledge these times of challenge without guilt and focus on progress rather than perfection.
Are you ready to embrace your new beginning?
Spring teaches us that transformation is natural and possible. Whether you’re just beginning to contemplate a change or are deep in the action stage, remember that growth takes time. Be patient with yourself, seek support, and celebrate every step forward. Just like the flowers that bloom after winter, you, too, have the strength to grow and thrive.
HC DrugFree is here to support you on your journey. Stay connected for more resources, free programming, and community support.
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