Unlocking Motivation: A Guide to the Stages of Change and Lasting Growth
Motivation is a key factor in making lasting changes in one’s life, especially when it comes to mental health and well-being. Whether you’re working through anxiety, depression, addiction, or simply trying to build healthier habits, understanding how motivation evolves can help you navigate your personal growth journey.
On this episode of the More Than a Therapy Couch podcast, we sit down with Martha Pender, LCSW, LCADC to discuss the science behind motivation, the stages of change, and how therapeutic application of motivational interviewing can help people progress with their goals.
What is Motivation?
Motivation is the internal drive that compels us to take action toward a goal. It can be influenced by intrinsic factors (i.e. personal values and interests) and extrinsic factors (i.e. rewards or external pressures). In the context of mental health, motivation plays a crucial role in making positive behavioral changes and sustaining them over time. While levels of motivation may fluctuate, developing strategies to enhance and maintain it can go a long way to improving overall well-being and happiness.
There are several tools a licensed professional may use in a therapy session to assess an individual's motivation. Pender elaborates on what is often referred to as “change talk.”
What Are the Stages of Change?
The Stages of Change outline five distinct stages that individuals typically go through when making a significant behavioral change.
Precontemplation: At this stage, a person may not recognize the need for change. They may be unaware of how their behavior is affecting their well-being or may feel resistant to change altogether.
Contemplation: Individuals may begin to recognize the need for change but may also experience ambivalence toward it. They weigh the pros and cons of making a change, often feeling stuck between taking action and maintaining the status quo.
Preparation: This is the planning stage. People in this phase have committed to making a change and start taking small steps to set themselves for success, such as seeking therapy, researching strategies, or setting goals.
Action: In this stage, individuals actively implement changes in their behavior. This could involve attending therapy sessions, practicing coping strategies, or making concrete lifestyle adjustments.
Maintenance: Once a change has been made, the focus shifts to maintaining progress and preventing relapse. People in this stage work to reinforce their new habits and develop strategies to sustain long-term success.
It is important to note that the Stages of Change are not always linear. More often than not, individuals may take steps forward in the process of making and experience setbacks too.
Overcoming Common Barriers to Change
Change isn’t always easy. Many individuals experience setbacks, doubts, or a loss of motivation. Here are some ways to approach common setbacks:
Practice Self-Compassion: Acknowledge that change is a process and setbacks are a natural part of growth. Give yourself some grace as you navigate this process.
Build a Support System: Surround yourself with people who encourage and support your progress.
Take Small Steps: Breaking larger goals into smaller, manageable steps can make change feel less overwhelming.
Reach out for Help: A professional, such as a therapist, can help provide a third-party perspective to help navigate emotional roadblocks and offer personalized strategies for success.
When should I see a professional?
If you or a loved one are struggling to make a change on your own, it may be time to consult a mental health professional, such as a therapist or psychiatric nurse practitioner.
About Tree of Life Counseling Center
At Tree of Life Counseling Center in Princeton, NJ and Freehold, NJ, we have an experienced team of 50+ clinicians to help support you, and your family, through whatever you may be facing. Schedule an appointment today by calling 732-393-8391 or filling out an online form at https://www.treeoflifecc.org/start-today
