Stages of change: Are you ready to change your drug and alcohol use?
Deciding to change substance use can be difficult, especially if drugs and alcohol have become a big part of your life. Change is always achievable, but it’s not always a straight line. Most people move back and forth between different stages of change.
- You might think you don’t have an issue at all.
- You might be worried about your use but unsure about whether you want to change.
- You might be ready to do something about it.
- You may have already tried to make changes.
- You may have made changes that have become a “new normal” for you.
- You could even have lapsed or relapsed.
Whether you want to cut down a bit or you’re aiming for abstinence, knowing which stage of change you’re in can help you decide what steps will be most helpful for you right now.
What are the stages of change?
We typically see five stages of change when people want to modify their substance use. Most people don’t move directly from one to the next — it’s extremely common to take a slightly crooked path and revisit different stages repeatedly. You’ll have your own goals and your own way of reaching them. That’s okay.
Precontemplation
You’re not seriously considering change because you haven’t begun to recognise the personal toll your current level of use is taking.
Contemplation
You are experiencing anxiety or uncertainty about how your current substance use affects your life, but you’re not sure you’re ready to change. Even though you see reasons to change, you’re still hesitant.
Preparation
You’ve decided to make changes, and you’ve begun thinking about how you’ll do it. You’re making plans and setting goals.
Action
You’re trying new behaviours and strategies, for example avoiding triggers, managing cravings, reaching out for support, seeing a doctor to get started on pharmacotherapy or detox treatment, or attending meetings/counselling.
Maintenance
You’re implementing the strategies you’ve learned to maintain positive changes. You may continue to face challenges, but you’ve successfully managed to change your use for some time.
What are lapses and relapses?
Lapse
A lapse is a short return to drug or alcohol use. It’s a temporary step back on a recovery journey.Maybe you slipped up for a night or weekend, but you’re able to regroup and get back to working on change quickly.
Relapse
A relapse is a return of ongoingincreased drug or alcohol use whenyou’ve previously managed to control or quit completely. In relapse,you might go back to your previous level of use, or get close to it.
How does relapse fit into the stages of change?
Lapse and relapse are almost always part of change. You may have times when you slip up, but it doesn’t have to bring your efforts to an end. A stumble isn’t permanent, it’s just a stumble.
Experiencing a lapse or a relapse isn’t a sign of weakness or failure. It just means that old ways of coping need to be replaced with new ones. Slip ups can be really frustrating and upsetting, but you can take them as an opportunity to learn how to recognise and manage triggers in the future.
How can understanding the stages of change help?
Knowing which stage of change you’re in can be incredibly helpful to set realistic expectations and understand why it’s been such a struggle to “just stop”.
Some actions and strategies are more likely to be effective at each stage of the process — for example, if you’re only just starting to think about change, you’re probably not ready to check yourself into a rehab program, but you can start making lists of your long term goals.
Understanding where you’re at can help you find the type of support you need to make lasting changes. Our counsellors can help you figure out what an appropriate next step might be — get in touch by chat or email.
Do you want more help?
Withdrawal can be dangerous, so we recommend talking to an Alcohol or Other Drug (AOD) professional or your GP for advice to understand the risks before you make any sudden changes to your drug or alcohol use.
Our trained counsellors are available to talk about change — chat to us online free, confidential, 24 hours a day, 7 days a week. You can also connect with others going through something similar on our community forum. Our services are available to anyone affected by drug and alcohol use, including family members or friends.
