Are You Ready? Understanding the Stages of Change

What holds you back from getting the help you need? For many, asking for support—whether from a friend, family member, or professional—can feel daunting, especially when it comes to mental health. While societal stigma around mental health is declining, other barriers may still prevent us from reaching out, often without us even realizing it.

Understanding Your Readiness for Change

Some people enter counseling fully aware of the source of their distress and are eager to work on themselves, despite knowing it might involve emotional discomfort. Others might sense that something feels "off" but struggle to pinpoint the issue. Fear, shame, or guilt can make it harder to seek help or believe that positive change is possible.

This is where motivational interviewing (MI) can be transformative.

What Is Motivational Interviewing?

Motivational interviewing (MI) is a collaborative, person-centered approach designed to help individuals identify areas they’d like to improve and build the skills to make positive changes (Miller & Rollnick, 2009). At its core, MI is about engaging in a conversation to explore your readiness for change and taking steps toward meaningful improvement.

Understanding the stages of change is key to determining where you are in your journey and whether you’re ready to begin counseling.

The Stages of Change

Below are the stages of change, along with reflective questions to help you better understand your current position:

1. Pre-Contemplation: Not Yet Thinking About Change

Am I experiencing a high level of distress?
Am I spending a lot of energy focused on this distress?
Is this issue interfering with my day-to-day life?

2. Contemplation: Considering Change Without Commitment

What are the pros and cons of making a change?
How could my life improve if I addressed this issue?
What are my values in relation to this change?

3. Preparation: Getting Ready to Make a Change

What are my goals for change?
What will my plan for change look like?
What or who are the supports in my life to help me through this journey?

4. Action: Actively Implementing Change

What positive behaviors am I practicing to support this change?
What am I doing to reinforce these behaviors?
How does it feel to be achieving this goal?

5. Maintenance: Sustaining Your Positive Changes

What challenges could arise that might derail my progress?
How can I prevent or address these challenges?
How will I continue to maintain the positive changes I’ve made?

How Counseling Can Help

Most individuals seek counseling during the preparation stage, as they start creating actionable plans for change. However, if you find yourself in the contemplation stage—feeling stuck or unsure of how to move forward—a counselor can help you identify what’s holding you back. Through support and guidance, you can strengthen your motivation and progress toward the preparation stage.

Final Thoughts

Change is a process, and understanding where you are on the spectrum of readiness can help you take the next step. Whether you’re just beginning to consider change or actively working toward your goals, self-reflection and support can make all the difference.

Are you ready to take that step?