Changing for Good

Introduction: A Scientific Revolution 13(8) PART ONE: THE SCIENCE How You Change 21(15) The Transtheoretical Approach The Processes of Change When You Change 36(15) The Stages of Change The Spiral Model of Change Making Changes 51(22) Learning from Self-Changers Integrative Conclusions Knowing Your Stage PART TWO: THE APPLICATIONS Precontemplation---Resisting Change 73(36) The Attitudes of Precontemplators The Defenses of Precontemplators Helping Precontemplators Conciousness-Raising Helping Relationships During Precontemplation Social Liberation George's Increased Consciousness Contemplation---Change on the Horizon 109(36) The Fourth Process: Emotional Arousal The Return to Consciousness George's Changing Self-Image The Fifth Process: Self-Reevaluation Gail, the Diet Expert Helping Relationships During Contemplation Preparation---Getting Ready 145(27) Continuing Self-Reevaluation The Sixth Process: Commitment Gail Prepares Helping Relationships During Preparation The Principles of Progress Action---Time to Move 172(30) The Seventh Process: Countering The Eighth Process: Environment Control The Ninth Process: Reward Helping Relationships During Action Gail Takes Action Maintenance---Staying There 202(18) A Strategy for Success Processes for Maintaining Change Self-Efficacy---A Measure of Success Helping Relationships During Maintenance Recycling---Learning from Relapse 220(21) The Ten Lessons of Relapse Seeking Professional Help Where to Seek Help A Changer's Manual 241(33) Smoking---The Number One Health Problem Alcohol---Precontemplative Hell Distress---The Fever of Mental Health Termination---Exiting the Cycle of Change 274(7) Defining Termination for Your Problem Appendix A Foolish Freedom 281(6) Appendix B A New Paradigm 287(3) Bibliography 290(4) Index 294