Stages of change model and text messages
| Message no. | Stage in transtheoretical model of change | Patient stage* | Message content |
| 1. | Precontemplation | ‘Not thinking about change’. ‘Feeling of no control’. ‘Denial: does not believe it applies to self’. ‘Believes consequences are not serious’. | We know it is hard, but it is a decision you will not regret. Keep getting the support you need and remind yourself of your smoke free reasons. |
| 2. | Contemplation | ‘Weighing benefits and costs of behavior, proposed change’. | Nervous about quitting? Stick with us and you will not have to rely on willpower alone. We will show you HOW to quit−1 craving at a time. We will help you break unhelpful habits and teach you how to understand how to create more positive, helpful habits. |
| 3. | Preparation | ‘Experimenting with small changes’. | Tell a friend! Try quitting with someone. You will have a friend to talk to about how you feel and this support will help keep you on track. |
| 4. | Action | ‘Taking a definitive action to change’. | Counselling and medications can increase your chances of quitting. Talk to your doctor about the best options for you. |
| 5. | Maintenance | ‘Maintaining new behavior over time’. | Remember to pay attention to smoking – the taste, smell, touch, temperature. The more you do this, the more you are being conscious. When we smoke, we usually do it automatically. Paying close attention can help us realise that it is not as nice as we once thought or that we are only smoking out of habit – like with a cup of tea or coffee. Keep doing this and see what you notice about smoking and your triggers. |
| 6 & 7 | Relapse | ‘Experiencing normal part of process of change’. ‘Usually feels demoralised’. | What makes you want to smoke? Stress? Boredom? Do you smoke after a good meal or when you are talking on the phone? Write down your top three smoking triggers. Knowing your triggers is the only way to avoid them and work through them! Next time you have the urge to smoke, try and resist for 5 min. Stop and notice what thoughts are going through your mind and what feelings you have in your body. Often, our minds tell us that we need to smoke, that we will not be able to cope if we do not smoke or that we will not enjoy our time. This is just a habit our brains have gotten into and are not facts – you can cope without smoking and you will enjoy yourself. You may notice tension in your body, try and notice and relax yourself. The more you face these times with a gently awareness, the more you can take control and not allow smoking to control you. Or skip the cigarette entirely. Think of it as practice for quit day! Take it one step at a time and try not to be hard on yourself – encourage yourself. |
*Patient stage was adopted/quoted from Knodel, 1995; Erol et al, 2008 and Krippendorff, 2004.32 36 37