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Changing for Good

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How many times have you thought about starting a
diet or quitting smoking without doing anything
about it? Or lapsed back into bad habits after hitting
a rough spot on the road to recovery?

To uncover the secret to successful personal change, three acclaimed psychologists studied more than 1000 people who were able to positively and permanently alter their lives without ...

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Changing for Good: A Revolutionary Six-Stage Program for Overcoming Bad Habits and Moving Your Life Positively Forward

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Overview

How many times have you thought about starting a
diet or quitting smoking without doing anything
about it? Or lapsed back into bad habits after hitting
a rough spot on the road to recovery?

To uncover the secret to successful personal change, three acclaimed psychologists studied more than 1000 people who were able to positively and permanently alter their lives without psychotherapy. They discovered that change does not depend on luck or willpower. It is a process that can be successfully managed by anyone who understands how it works. Once you determine which stage of change
you're in, you can:

create a climate where positive
change can occur
maintain motivation
turn setbacks into progress make your new beneficial habits
a permanent part of your life

This groundbreaking book offers simple self-assessments, informative case histories, and concrete examples to help clarify each stage and process. Whether your goal is to start saving money, to stop drinking, or to end other self-defeating or addictive behaviors, this revolutionary program will help you implement positive personal
change . . . for life.

THE NATIONAL CANCER INSTITUTE HAS
FOUND THIS PROGRAM MORE THAN TWICE AS
EFFECTIVE AS STANDARD PROGRAMS IN
HELPING SMOKERS QUIT FOR 18 MONTHS.

Author Biography: James O. Prochaska, Ph.D., is a Professor of Psychology and Director of the Cancer Prevention Research center at the University of Rhode Island.

John C. Norcross, Ph.D., is Professor and former Chair of Psychology at the University of Scranton.

Carlo C. DiClemente, Ph.D., is Professor and Chair of the Department of Psychology at the University of Maryland, Baltimore County.

Their model for self-change has attracted attention worldwide and has been applied in programs sponsored by such organizations as the national cancer Institute and the National Institute of Drug Abuse.

A breakthrough approach to change, based on the notion that the listener must first identify what stage in the process of change he or she is in, and then match the stage to the appropriate strategy. 2 cassettes.

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Editorial Reviews

Publishers Weekly - Publisher's Weekly
Why do so many people have trouble breaking dangerous habits like smoking, overeating, and drug and alcohol abuse? According to psychologists Prochaska, Norcross and DiClemente, people must go through six stages to change a behavior: precontemplation, contemplation, preparation, action, maintenance and termination. Step by step, they show readers how to determine what phase they're in and find an appropriate strategy for moving to the next step by using various tactics, for example, consciousness raising and rewards. The focus here is on the process of change rather than techniques. Chapter 10, ``A Changer's Manual,'' centers on specific habits, providing disturbing statistics for each as well as tips for becoming free of them. A combination of illustrative tables and case histories brings a concrete reality to the six-step program. June
Library Journal
From deep within the ore, great changes must be made to reveal the hidden diamond. Similar hard work is just as essential in changing human behavior, especially addictive behavior, according to the authors. Changing for Good distinguishes itself from the many other self-help materials available by espousing a sound therapeutic approach based on the authors' years of professional work with people in all sorts of damaging behavioral patterns, including smoking, overeating, alcohol abuse, and toxic relationships. The six steps to change, the social processes one must understand while changing, and the criteria used to measure success will prove useful to all self-helpers. Reader David Brand presents the text clearly and succinctly. A sure choice for all popular psychology collections.-Dale Farris, Groves, Tex.
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Product Details

  • ISBN-13: 9780688112639
  • Publisher: HarperCollins Publishers
  • Publication date: 7/1/1994
  • Edition description: 1st ed
  • Edition number: 1
  • Pages: 304

Meet the Author

James O. Prochaska, Ph.D., is a Professor of Psychology and Director of the Cancer Prevention Research center at the University of Rhode Island.

John C. Norcross, Ph.D., is Professor and former Chair of Psychology at the University of Scranton.

Carlo C. DiClemente, Ph.D., is Professor and Chair of the Department of Psychology at the University of Maryland, Baltimore County.

Their model for self-change has attracted attention worldwide and has been applied in programs sponsored by such organizations as the national cancer Institute and the National Institute of Drug Abuse.

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Read an Excerpt

Chapter One

How You Change



If one system of psychotherapy had ever demonstrated clear superiority over the others in helping humans shed undesirable behavior, the name of that system would be a household word by now. But until recently, change has remained enigmatic, and none of the several hundred different existing therapies can effectively explain just how it occurs. Furthermore, no therapy is any more successful than the change strategies that determined, persistent, and hardworking individuals develop for themselves.

My colleagues and I have made it our life's work to investigatehow people change on their own, without the benefit of psychotherapy. This is work that began, for me, with a terrific frustration at my inability to help a certain man overcome the depression and alcoholism that were killing him. Because this man distrusted psychotherapy, and denied that his depression and addiction were problems, it fell to his loved ones to help him. And although we tried to help, nothing worked.

The man was my father. After he died, in my junior year college, I began to study psychology in earnest in an effort to make sense of what had happened. I wondered if there wasn't some better way to help people like my father change themselves. Too few people with addictions or other self-destructive problems either can or will seek out professional help. I wanted to find some way to bring the wonderful insights of psychology to the mass of people who don't ordinarily benefit from them, those people who are self-changers. As I studied, I was confronted--just as the layperson seeking therapy is confronted today--with a bewildering array ofpsychotherapeutic systems from which to choose.

Therapy is a complex topic: Think of the range of possibilities you confront when you combine an individual client, with one or more complicated problems, with a therapist schooled in a particular theory. A relationship develops between the two, unlike any other relationship even this therapist has with other clients. He or she may employ one of any number of treatment techniques, and must continually decide what to do and when and how to do it. No single system of therapy adequately addresses all of these variables.

As often happens when a complex subject remains inadequately explained, new theories are developed. When my colleagues and I began our work, the field of psychotherapy was becoming fragmented. In the 1950s, it was estimated that there were some thirty-six distinct systems of psychotherapy; today, there are more than four hundred! Many of these approaches are narrow. Each has its own dogma, with its own saints and heretics along with its more or less faithful followers. Too often these followers are blind to the considerable affinities between their own theories and the theories that issue from other systems. They see only the differences. These differences command, it seems to me, far too much attention.

As I continued my studies, I became terrifically frustrated again. Now the frustration came from the feeling that I was spending all my time doing other people's research. And why was so much of this research aimed at bolstering one theory at the expense of another? I had to remember my basic reason for studying psychology in the first place--I wanted to learn what kinds of ways there were to help people change themselves. Could it be, I wondered, that the hundreds of extant theories reflected the existence of hundreds of unique processes of change, some more valuable than others?

It seemed more likely that no single approach could be clinically adequate for all problems, patients, and situations. And in 1975, Lester Luborsky, a psychologist from the University of Pennsylvania, declared the grand psychotherapy sweepstakes a tie, citing the Dodo's verdict in Alice in Wonderland. "Everyone has won and all must have prizes!" Subsequent studies have supported Luborsky's conclusion that all legitimate psychological therapies produce favorable and nearly equivalent outcomes.

Psychotherapy works. When they have finished with a course of therapy, clients are better off than 80 percent of people with the same problems who are on a waiting list for therapy. However, no one has ever demonstrated that one therapeutic approach is consistently superior to another.


The Transtheoretical Approach



The lack of an overall guiding theory, the search for the underlying principles, the growing acknowledgment that no single therapy is more "correct" than any other, the proliferation of new therapies, and a general dissatisfaction with their often limited approaches, led many thoughtful psychologists to call for an integrated approach to therapy. Struck by Luborsky's findings, and finally out of school and practicing, I decided to pursue my own research. Was there, I wondered, a way to combine the profound insights of psychoanalysis, the powerful techniques of behaviorism, the experiential methods of cognitive therapies, the liberating philosophy of existential analysis, and the humane relationships of humanism? Was there a way to exploit fully the essential forces of psychotherapy? Naturally, a few theorists insisted that such integration was philosophically impossible.

Still, it seemed intolerable that no one understood the process of human change. As the psychotherapist Paul Watzlawick put it, "If that little green man from Mars arrived and asked us to explain our techniques for effecting human change, and if we then told him, would he not scratch his head (or its equivalent) in disbelief and ask us why we have arrived at such complicated, abstruse, and far-fetched theories, rather than first of all investigating how human change comes about naturally, spontaneously, and on an everyday basis?" Rather than shaping the therapy to the needs of the individual client, most therapists assume that the client's issues will fit into a particular mold-that, for example, all his or her problems will eventually lead to conflicts over sex, or aggression, or whatever.

I set out to find the common components of the major therapies. The first step was to master the masters . . .

Changing for Good. Copyright © by James Prochaska. Reprinted by permission of HarperCollins Publishers, Inc. All rights reserved. Available now wherever books are sold.
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Table of Contents

Introduction: A Scientific Revolution 13
Part 1 The Science
1. How You Change 21
The Transtheoretical Approach
The Processes of Change
2. When You Change 36
The Stages of Change
The Spiral Model of Change
3. Making Changes 51
Learning from Self-Changers
Integrative Conclusions
Knowing Your Stage
Part 2 The Applications
4. Precontemplation--Resisting Change 73
The Attitudes of Precontemplators
The Defenses of Precontemplators
Helping Precontemplators
Consciousness-Raising
Helping Relationships During Precontemplation
Social Liberation
George's Increased Consciousness
5. Contemplation--Change on the Horizon 109
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
6. Preparation--Getting Ready 145
Continuing Self-Reevaluation
The Sixth Process: Commitment
Gail Prepares
Helping Relationships During Preparation
The Principles Progress
7. Action--Time to Move 172
The Seventh Process: Countering
The Eighth Process: Environment Control
The Ninth Process: Reward
Helping Relationships During Action
Gail Takes Action
8. Maintenance--Staying There 202
A Strategy for Success
Processes for Maintaining Change
Self-Efficacy--A Measure of Success
Helping Relationships During Maintenance
9. Recycling--Learning from Relapse 220
The Ten Lessons of Relapse
Seeking Professional Help
Where to Seek Help
10. A Changer's Manual 241
Smoking--The Number One Health Problem
Alcohol--Precontemplative Hell
Distress--The Fever of Mental Health
11. Termination--Exiting the Cycle of Change 274
Defining Termination for Your Problem
Appendix A Foolish Freedom 281
Appendix B A New Paradigm 287
Bibliography 290
Index 294
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Customer Reviews

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( 13 )
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Sort by: Showing all of 13 Customer Reviews
  • Anonymous

    Posted October 25, 2008

    I Also Recommend:

    What a nice change!

    Unlike most self-help books out there, this one is actually based on research for a change. Based on this Phd's work on how people change, this guy has uncovered the different, predictable stages of change that people go through when they attempt to get themselves to change. Although the stages are fairly predictable, not everybody goes through them in the exact same order as some people skip various stages on their way to changing their behaviour. A great book all-in-all, it's definitely worth a look. Also liked The Sixty-Second Motivator.

    9 out of 9 people found this review helpful.

    Was this review helpful? Yes  No   Report this review
  • Anonymous

    Posted August 23, 2009

    A book worth reading -- more than once!

    This book is worth reading -- more than once -- for anyone who has an addiction, especially a serious addiction such as smoking, drinking, overeating or for someone who knows someone who does. I found it exceedingly helpful and have been both recommending it to others and even buying it for others since I read it, or rather reread it, as I had read it years ago when it was first published and read it again in 2009. It is, indeed, one of the best books I have read on the subject of addiction and making important changes in one's life.

    3 out of 4 people found this review helpful.

    Was this review helpful? Yes  No   Report this review
  • Posted August 1, 2012

    AWESOME!!!

    Lots of good explanatory and useful information to learn, LOVE IT!

    1 out of 1 people found this review helpful.

    Was this review helpful? Yes  No   Report this review
  • Anonymous

    Posted May 24, 2002

    BEST 'SELF HELP' BOOK I HAVE EVER READ!

    This book was just incredible. It explains everything in a manner that helped me to stop my bad habits for good! Norcross is without a doubt, the best writter of self help books! This book was incredible!

    1 out of 2 people found this review helpful.

    Was this review helpful? Yes  No   Report this review
  • Anonymous

    Posted July 22, 2013

    Highly recommended for a person serious about making a change

    This books lays out a remarkably simple, but workable, program for creating change in one's life. There are no promises, but the program, the result of serious analysis of studies with people trying to make a change in their daily lives, suggests a step-by-step approach that really can work, once the individual is actually committed to making the change. Notice: a change, no more than one at a time.

    Was this review helpful? Yes  No   Report this review
  • Anonymous

    Posted June 6, 2006

    What a nice change.

    Unlike most self-help books out there, this one is actually based on research for a change. Based on this Phd's work on how people change, this guy has uncovered the different, predictable stages of change that people go through when they attempt to get themselves to change. Although the stages are fairly predictable, not everybody goes through them in the exact same order as some people skip various stages on their way to changing their behaviour. A great book all-in-all, it's definitely worth a look.

    0 out of 1 people found this review helpful.

    Was this review helpful? Yes  No   Report this review
  • Anonymous

    Posted May 29, 2002

    good info, dry presentation

    changing for good has some great ideas going for it, but it is way too clinical. the writers come across as brilliant analysts, but lousey self-help people. i felt such a distance from the whole subject matter. it didn't help me change at all because i couldn't click with it. other writers in the genre, like dwyer and even robbins, make you feel like you're going on a journey. this was way too theoretical and not practical enough.

    0 out of 1 people found this review helpful.

    Was this review helpful? Yes  No   Report this review
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    Posted September 22, 2011

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    Posted March 20, 2011

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    Posted January 31, 2010

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    Posted July 28, 2009

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    Posted January 25, 2013

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