Wellness Wednesday Blog: “The Cycle of Change – A Pathway to Wellness”
Here in the Southeastern District, we believe that the wellness of our church workers and their families is essential – not only for their personal thriving but also for the flourishing of the congregations and ministries they serve. That’s why today’s Wellness Wednesday is focused on a powerful model of personal growth called The Cycle of Change developed by Prochaska and DiClemente.
This model reminds us that true transformation doesn’t happen overnight. Instead, it happens through stages – and even setbacks – on the journey toward well-being. Whether you’re focused on physical health, emotional resilience, spiritual vitality, or any other aspect of wellness, understanding this cycle can help you reflect on where you are and how to move forward.
The Cycle of Change at a Glance
The Cycle of Change outlines six stages most people move through when making significant life changes:
- Pre-Contemplation – “I don’t see a problem.”
- Contemplation – “Something needs to change… eventually.”
- Preparation – “I’m getting ready to take action.”
- Action – “I’m making the change now.”
- Maintenance – “This is my new normal.”
- Relapse – “I slipped up.”
According to some studies, about 10% of people are in Pre-Contemplation, 40% in the Contemplation stage, 20% in Preparation, 20% in Action, 10% in Maintenance. Relapse is not so much a “stage” as a reality that many of us pass through repeatedly.
The “Upward Spiral” of Growth
Here’s the good news that this model highlights: relapse is not failure! Instead, it’s part of an “upward spiral” of growth. Each time we cycle through these stages, we have a chance to reflect, learn, and grow stronger. What might feel like a setback can actually become a stepping stone toward lasting change when it comes to our wellness.
Real-Life Examples in the Seven Aspects of Wellness
Let’s walk through an example of how each stage of the Cycle of Change might show up in the life of a church worker or their family in one of the seven aspects of wellness in the Wellness Wheel:
Spiritual Wellness (e.g., desire to have regular time in the Word)
- Pre-Contemplation: ”I’m too busy for devotions. I’m doing God’s work already.”
- Contemplation: “I miss feeling connected to God. Maybe I need to do something about that.”
- Preparation: Buys a new devotional book or sets a morning alarm 10 minutes earlier.
- Action: Begins reading Scripture daily with prayer.
- Maintenance: It becomes part of the daily rhythm—like brushing teeth.
- Relapse: Vacation disrupts the habit; guilt sets in.
- Upward Spiral: Learns to reengage gently and restructure devotional time post-relapse.
Think through how this Cycle of Change might show up in your life in these other six aspects of wellness:
Emotional Wellness – Managing anxiety or burnout
Physical Wellness – Starting regular movement or nutrition goals
Vocational Wellness – Rediscovering joy in your calling
Financial Wellness – Creating a sustainable budget
Intellectual Wellness – Making time to grow and learn
Relational Wellness – Rebuilding connection with spouse or children
Each of these wellness areas has its own cycle, and you might find yourself in different stages depending on the area you’re focusing on.
Self-Reflection: Where Are You in the Cycle?
Take a moment to reflect:
- What’s one area of your life where you sense God calling you to greater wellness?
- In what part of your life are you potentially unaware of any unhealthy patterns that others have gently pointed out? (Pre-Contemplation)
- Do you feel stuck in indecision or “someday” thinking? (Contemplation)
- Are you making plans, but haven’t quite taken the leap? (Preparation)
- Are you actively doing something new? (Action)
- Are you fighting to stay consistent? (Maintenance)
- Have you slipped, but want to get back up? (Relapse)
Which stage best describes where you are today?
You Don’t Have to Walk Alone
One of the most difficult parts of the Cycle of Change is moving from one stage to the next. The gap between thinking about change and actually doing something can feel overwhelming – and that’s where wellness coaching can make all the difference.
Change rarely happens in isolation. Whether you’re stuck in contemplation, preparing for a new habit, working to maintain a healthy rhythm, or bouncing back after a relapse, having someone walk alongside you brings clarity, accountability, and encouragement.
Here in the Southeastern District, we’re blessed to have trained wellness coaches available through our SED Coaching Network who are ready to support you and your family in all areas of wellness. These coaches offer a safe, confidential space to help you explore where you are, envision where you’d like to be, and take meaningful steps forward.
Whether you’re navigating spiritual renewal, emotional health, work-life balance, or physical well-being, coaching can help you turn intentions into action and action into lasting transformation.
To learn more or find a coach to walk with you on your wellness journey, visit: https://se.lcms.org/resources/coaching-network/
You were never meant to journey alone. Let’s grow well together!
