Having moved across the country three times and started many new jobs, I’m aware that change can be exciting yet daunting.
While many of us want to make changes in our lives, we can often be unsure how to navigate the challenges that come with big shifts.
These changes don’t need to be new jobs or house moves, they can also be behavioural changes. Examples would be stopping smoking or addressing other addiction issues.
Understanding how change works – and learning from models of change – can be helpful in providing the clarity and resilience we need to make these types of transitions as smooth as possible.
“To improve is to change; to be perfect is to change often.” ~ Winston Churchill
Understanding How Change Happens
Psychologists have long studied how we approach and adapt to change, and they’ve found that our transition from an old state to a new one often follows a predictable path.
Knowing this can help ease the stress, as once we understand which stage we’re in, we can anticipate what comes next.
Major life changes often provoke a range of emotions – from excitement and hope to fear and doubt. There’s a need to manage expectations and give ourselves time to adjust.
Embracing change as a process, rather than an immediate transformation, allows us to respond to each stage with patience and self-compassion.
Lewin’s Model of Change: Unfreeze, Change, Refreeze
One of the most helpful frameworks for approaching a major life change is Kurt Lewin’s three-stage Model of Change.
Lewin’s model, developed in the 1940s, provides a straightforward approach to navigating transitions by dividing change into three stages: Unfreeze, Change, and Refreeze.
Stage One: Unfreeze
Before any meaningful change can take place, we need to prepare for it mentally and emotionally. This phase involves “unfreezing” from our current habits, routines, and environment.
If we’re moving to a new country, this might mean saying goodbye to familiar places, letting go of past routines, and preparing ourself for a new way of life.
Acknowledging any fears, uncertainties, or resistance we might feel is important, as it helps “unfreeze” our mindset and makes us more adaptable to change.
Stage Two: Change
This is the transition phase, where we start implementing the change. If we’re taking on a new job, this is when we start working in our new role, learning new skills, and building new relationships.
We may feel uncertain during this time as we adjust to our new reality. Accepting that this phase is naturally uncomfortable can help us move through it with more resilience.
Leaning on friends, mentors, or a support network can provide the encouragement we need to keep going.
Stage Three: Refreeze
In this final phase, you settle into your new environment and solidify the changes you’ve made. This stage involves finding stability in your new life, creating routines, and feeling “at home” in the new setup.
Over time, our new situation becomes familiar, and we begin to feel more grounded. This phase is critical for making change last, as it gives us a sense of normality and predictability after a period of disruption.
Lewin’s model teaches that change is not just a one-time event but a journey that requires preparation, adaptation, and reinforcement. By understanding each stage, we can anticipate potential challenges and approach them with a calm, prepared mindset.
Prochaska and DiClemente’s Stages of Change Model: Moving Through the Phases
Another model that provides valuable insight into the change process is Prochaska and DiClemente’s Stages of Change Model, originally developed to understand how people make behavioural changes.
This model outlines five stages that can help us recognise where we are in the change process and guide us towards action.
Stage One: Precontemplation
At this stage, we might feel uncertain about making a change, or not fully aware that we need to make one. We may feel drawn to a new opportunity (such as a new job) but we’re also hesitant to leave our current circumstances.
For individuals looking to make behavioural change, there is little intention to change at this stage. Friends and family might be more aware of the extent of their problems than the person themselves. Many might choose to enter therapy at this stage or be encouraged to do so by loved ones.
Stage Two: Contemplation
Here, we start to seriously consider the change and may weigh the pros and cons. If we’re contemplating a move abroad, this could involve researching our destination, understanding potential challenges, and deciding if the shift aligns with our values and goals.
On the behavioural change front, individuals at this stage are aware a problem exists. They are thinking about making changes to address it but have not yet made the commitment to do so. Some could remain stuck at this stage for months, even years.
Stage Three: Preparation
This stage involves planning for the change. Preparation could include saving money, learning a new language if you’re moving to another country, or enhancing your skills if you’re switching careers.
When it becomes to behavioural change, individuals at this stage have an intention to change. If they are addressing a smoking addiction, they may start to cut down at this stage as they prepare to stop completely.
Stage Four: Action
You actively take steps towards making the change. This phase requires a lot of energy and commitment, as we’re immersing yourself in a new reality.
Our smokers will be taking noticeable steps to give up at this stage having made a firm commitment to do so. If they are successful for a period of time, they will be able to move on to the next stage.
Stage Five: Maintenance
Finally, we work on sustaining your change. Settling into a new role or country means building routines, seeking out communities, and establishing a balanced lifestyle.
Our ex-smokers will be adjusting to their new life without cigarettes, and maintaining this behaviour. Helpful for them at this stage acknowledging what is likely to cause a relapse and make a plan for this if temptation arises.
Prochaska and DiClemente’s model highlights that change is a cycle, not a straight path. Sometimes, we cycle back to earlier stages before we fully transition. It’s reassuring to know, this is perfectly normal. Things can go wrong and there can be set-backs. It’s all part of the journey.
“You build on failure. You use it as a stepping stone. Close the door on the past. You don’t try to forget the mistakes, but you don’t dwell on it. You don’t let it have any of your energy, or any of your time, or any of your space.” ~ Johnny Cash
Embracing Change as an Opportunity for Growth
Change isn’t always easy, but it provides one of the best opportunities for personal growth.
Understanding change as a structured process, as highlighted in Lewin’s and Prochaska and DiClemente’s models, can be helpful in moving through each stage with more confidence and clarity.
Feeling both excitement and anxiety is perfectly normal, as are failures and set-backs. Continuing to move forward despite the challenges is a step towards the change we want to achieve.
We just need to allow ourselves time.
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