For your fourth assignment, you will describe the stages of change, processes of change and preferred intervention(s) for your chosen behavior (minimum 2 pages).
Describe the 5 or 6 stages (i.e., precontemplation, contemplation, preparation, action, maintenance, and, if applicable, termination) of change and apply them to your health behavior.
Describe the processes of change that enable each stage change (i.e., consciousness raising, dramatic relief, environmental reevaluation, self-liberation, self-reevaluation, helping relationships, counterconditioning, reinforcement management, and stimulus control). Please refer to page 132, Table 7.2 for the Processes of Change That Facilitate Progression Between Stages of Change.
• Describe the preferred intervention(s) for each stage.
• Describe your level of confidence in your ability to change your behavior.
Sample Answer
The Transtheoretical Model (TTM) of Change, developed by Prochaska and DiClemente, offers a comprehensive framework for understanding how individuals progress through various stages when modifying a health behavior. This model recognizes that behavior change is not a single event but a dynamic process that unfolds over time, involving different cognitive and behavioral strategies. For this discussion, I will apply the TTM to the health behavior of increasing regular exercise, aiming for at least 30 minutes of moderate-intensity physical activity most days of the week.
Stages of Change and Application to Increasing Regular Exercise
The TTM outlines five (or sometimes six, including termination) distinct stages of change, each characterized by different levels of readiness and commitment to change:
Precontemplation: In this initial stage, an individual is not intending to take action in the foreseeable future, typically defined as the next six months. They may be unaware of the problem, underestimate its severity, or feel resigned to their current behavior.
Application to Exercise: Melissa, in this stage, might not see her lack of exercise as a problem. She might attribute her fatigue solely to external factors (e.g., "I'm just naturally tired," "My job is too demanding") and not connect it to her sedentary lifestyle. She might not even consider exercise as a potential solution or might feel it's too difficult or time-consuming to even think about.
Contemplation: Individuals in this stage are intending to change in the next six months. They are more aware of the pros of changing but are also acutely aware of the cons, leading to ambivalence. This "chronic contemplation" can last for long periods.