Understanding the Stages of Change in Mental Health and Eating Disorder Recovery
Recovery—whether from an eating disorder, anxiety, depression, or another mental health challenge—isn’t a straight line. It’s a process that unfolds over time, filled with progress, setbacks, growth, and reflection.
One powerful framework that helps make sense of this journey is the Stages of Change model, also known as the Transtheoretical Model developed by Prochaska and DiClemente.
This model outlines six stages that people often move through when making significant behavioral or psychological changes. Understanding these stages can help individuals, families, and clinicians support healing with more compassion and realism.
Let’s break down each stage and explore how they show up in mental health and eating disorder recovery.
1. Precontemplation – “I don’t have a problem.”
In this stage, the individual is not yet considering change. They may not recognize that they have a mental health condition or disordered eating behaviors, or they may minimize the impact these issues have on their life.
In eating disorder recovery, someone in precontemplation may say things like:
“I’m just being healthy.”
“Everyone skips meals sometimes.”
“I don’t need therapy.”
In mental health recovery, this could sound like:
“I’m just tired, not depressed.”
“It’s not anxiety, I just worry a lot.”
This stage isn’t about denial in a judgmental sense—it’s often a protective mechanism. Acknowledging the need for help can feel overwhelming or threatening. At this stage, the goal isn’t to push someone to change, but to gently raise awareness, offer education, and build trust.
2. Contemplation – “Maybe I need help.”
Here, the person starts to acknowledge that something might be wrong. They may begin to see the costs of their behaviors or the emotional weight of what they’re going through. But they’re not quite ready to act—they’re ambivalent.
This is a deeply human space to be in. Change feels both desirable and scary. It’s a tug-of-war between “I can’t keep living like this” and “What if recovery makes things worse?”
In therapy, contemplation might look like:
Attending an intake appointment, but not committing to treatment
Asking questions about recovery, while still clinging to old patterns
Saying, “I know this isn’t working, but I don’t know what to do instead.”
Supporting someone in contemplation means validating the difficulty of change, helping them weigh the pros and cons, and allowing them to move at their own pace.
3. Preparation – “I want to get better.”
In the preparation stage, a person has decided to change and is making a plan. They may start looking into therapy options, asking for support, or even beginning small steps toward recovery.
This is the “ready, but nervous” phase. The desire for change is real, but so is the fear. It’s common to see both hope and hesitation.
For someone with an eating disorder, this might include:
Asking a parent or doctor for help
Researching treatment programs
Trying to eat more consistently, even if it's hard
In mental health recovery, it might mean:
Scheduling an initial therapy session
Telling a friend they’re struggling
Reducing self-harm behaviors
The key here is to support autonomy while helping create a sustainable, personalized plan for moving forward.
4. Action – “I’m doing the work.”
This is the stage people most commonly associate with “recovery.” In the action phase, the individual is actively making changes—attending therapy, eating regular meals, taking medication, setting boundaries, using coping skills, or engaging in treatment programs.
This stage requires commitment, vulnerability, and courage. It’s also often misunderstood. People may assume that once someone starts treatment, the work is “done”—but the action stage can be one of the most emotionally intense parts of recovery.
Setbacks and discomfort are normal. What matters most is consistency and support. Encouragement, structure, and nonjudgmental accountability go a long way here.
5. Maintenance – “This is part of my life now.”
In maintenance, the person has made meaningful changes and is working to sustain them. New patterns are becoming habits. The person may still face triggers, but they have tools and awareness to manage them more effectively.
Recovery isn’t “perfect” here, but it’s more stable. There’s a growing sense of identity beyond the illness, and life becomes fuller and more values-based.
For someone recovering from an eating disorder, this might mean:
Eating intuitively most of the time
Navigating body image struggles without acting on urges
Staying connected to support systems
For mental health recovery, it might mean:
Ongoing therapy or check-ins
A solid self-care routine
Fewer emotional crises and better regulation skills
This stage is about living, not just surviving.
6. Relapse – “I slipped back.”
Relapse (or “recycling”) is often considered part of the change process, not a failure. It’s when old behaviors or symptoms return, whether briefly or for a period of time.
This can be discouraging, but relapse can also offer information. It’s a chance to revisit what was working, what changed, and what support might be needed now.
In eating disorder recovery, relapse might look like skipping meals again, engaging in binge/purge cycles, or obsessing over weight. In mental health recovery, it might mean increased isolation, a panic episode, or intrusive thoughts.
The most important thing to remember: Recovery is not linear. Relapse does not erase progress. With support, people can re-enter the process—often with more self-awareness than before.
Understanding the Stages of Change helps normalize the ups and downs of mental health and eating disorder recovery. It reminds us that motivation fluctuates, that readiness evolves, and that healing is a process, not a moment.
Whether you're in precontemplation or deep in the maintenance phase, every stage has value. Be patient with yourself or your loved one. Recovery isn’t about perfection—it’s about showing up for yourself, over and over again.
Are you in need of support this summer?
At Lift Wellness Group, we offer distinct levels of care that are designed to support you. Our team of compassionate and highly trained clinicians and staff are here to support you in your recovery.
Outpatient Services: Working with a Lift therapist or dietitian will provide individualized care as you navigate mental health, disordered eating, or eating disorder recovery.
Our Partial Hospitalization Program (PHP) and Intensive Outpatient Program (IOP) are highly structured and comprehensive programs that focus on holistic healing and recovery from mental health and eating disorders.
Our admissions team is here to lend a listening ear and find a program that is the best match for you. Connect with us today at (203) 908-5603.
Written by Allison Cooke, Certified Intuitive Eating Counselor and MSW Student.