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By: Adam Greenberg, LCSW  Change is an inherent part of the human experience, yet navigating it can often feel overwhelming. Recognizing the emotional and psychological processes involved in change can provide clarity and empower individuals to manage their transitions more effectively. The Transtheoretical Model, commonly known as the Five Stages of Change, offers a valuable framework for understanding how change occurs. By identifying which stage you are in, you can gain insight into your feelings and behaviors, facilitating personal growth and self-acceptance.
The Five Stages of Change
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Precontemplation: In this initial stage, individuals are not yet considering change. They may be unaware of the need for change or resistant to it. Emotions such as denial or defensiveness are common.
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Contemplation: At this point, individuals acknowledge the need for change and begin to contemplate it. This stage is characterized by ambivalence, where the desire for change coexists with hesitation.
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Preparation: Individuals in this stage are ready to take action. They start planning and may take small steps toward change, building confidence and commitment.
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Action: Active steps are taken to modify behaviors or environments. This stage requires significant effort and is where change becomes visible.
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Maintenance: Sustaining the changes made is the focus here. Individuals work to prevent relapse and integrate new behaviors into their lives.
Understanding these stages allows you to pinpoint where you are in your change journey, providing context for your emotions and guiding appropriate actions.
The Role of Acceptance in Change
Acceptance is a crucial component of navigating change. It involves acknowledging your current reality without judgment, which can reduce emotional resistance and foster resilience. By accepting your situation, you create a foundation for effective action and personal growth.
Research indicates that practicing acceptance can lead to better psychological health. Individuals who embrace their mental experiences, rather than judge them, often experience improved well-being and reduced distress. This approach encourages self-compassion and helps in moving forward from challenging circumstances.
Control: Focusing on What You Can Change
Distinguishing between what is within your control and what is not is essential during periods of change. Attempting to control uncontrollable aspects can lead to increased stress and anxiety. Conversely, focusing on what you can influence empowers you and promotes a sense of agency.
The Serenity Prayer encapsulates this principle: seeking serenity to accept unchangeable things, courage to change what can be changed, and wisdom to know the difference. This mindset encourages emotional regulation and realistic thinking, aiding in mental health and personal development.
Practical Steps for Embracing Change
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Self-Reflection: Regularly assess your thoughts and feelings to identify which stage of change you are in. This awareness can guide your actions and expectations.
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Mindfulness Practices: Engage in mindfulness to stay present and reduce overthinking about past or future events. Mindfulness fosters acceptance and helps in managing emotions.
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Set Realistic Goals: Break down desired changes into manageable steps. Achieving small goals can build confidence and momentum.
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Seek Support: Share your experiences with trusted individuals or professionals. Support systems provide encouragement and perspective.
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Practice Self-Compassion: Be gentle with yourself. Acknowledge that change is challenging, and it's okay to experience a range of emotions.
By understanding the stages of change and embracing acceptance, you can navigate personal transformations with greater ease and resilience. Focusing on controllable aspects of your life empowers you to make meaningful changes while fostering emotional well-being.
References:
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Healthline. (2021). Using the Stages of Change Model of Psychotherapy in Your Life. Retrieved from https://www.healthline.com/health/mental-health/stages-of-change-model-of-psychotherapy
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Psychology Today. (2024). How the Practice of Acceptance Can Help You Get Unstuck. Retrieved from https://www.psychologytoday.com/us/blog/everyday-resilience/202408/how-the-practice-of-acceptance-can-help-you-get-unstuck
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Verywell Mind. (2025). How the Serenity Prayer Can Support Your Mental Health Journey. Retrieved from https://www.verywellmind.com/serenity-prayer-and-mental-health-8781123
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Mental Health America. (n.d.). Accepting Reality. Retrieved from https://mhanational.org/accepting-reality
About the Author...
Mr. Greenberg is unwavering in his dedication to his clients' well-being, expertly guiding them through challenges such as anxiety, depression, communication difficulties, and relationship conflicts. He offers not only practical coping strategies but also the empathetic support that fosters personal growth and healing.
What distinguishes Mr. Greenberg is his unique ability to weave humor into the therapeutic process, empowering clients to reframe adversity with positivity and resilience. His genuine passion for helping others, paired with a dynamic and diverse career path, enables him to forge meaningful connections with individuals from all walks of life.
A proud graduate of Fordham University’s Graduate School of Social Services, where he earned honors, Mr. Greenberg’s journey to becoming a therapist is as inspiring as it is diverse. Having held over 15 roles across multiple industries, his rich professional background complements his clinical expertise. Additionally, his extensive travels and cultural experiences have cultivated a deep understanding of and empathy for individuals from varied ethnic and cultural backgrounds.
This unique blend of life experience, professional versatility, and clinical skill makes Mr. Greenberg a compassionate, relatable, and highly effective therapist.
Click here to contact or learn more about Adam Greenberg Last Update: 2/18/2025
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