The Stages of Change Model for Emotional Eating Recovery — Learning to Trust the Spiral

October always feels like an invitation to pause. The air sharpens, the light softens, and nature begins her quiet descent into rest. Leaves curl and fall, not in defeat, but in devotion — a gentle letting go to make space for what’s next.

In many ways, this mirrors the seasons within us — the moments we decide to shift an old pattern, nurture a new habit, or reclaim a part of ourselves we’ve lost. But change isn’t tidy. It’s not a straight line from broken to fixed. It’s a spiral — a continual dance between growth, resistance, and return.

This month, I aim to explore the Model of Change — a straightforward yet profound framework that helps us comprehend the inner rhythm of transformation. Whether you’re healing your relationship with food, your body, or your sense of self, this model can bring compassion and clarity to your process.

The Model of Change — Six Stages of Transformation

Developed by psychologists Prochaska and DiClemente, the Model of Change describes six stages we all move through when creating lasting transformation. I like to think of each one as a season — each with its own purpose, beauty, and invitation.

1. Precontemplation — The Sleeping Seed

This is the stage before awareness blooms. You might feel stuck, or in denial that anything needs to shift. Patterns feel protective here — even if they hurt. In my work, this might sound like:

“I don’t really have a problem with food — I just like control.”

There’s no shame in this stage. Every seed rests before it wakes.

2. Contemplation — The Stirring

Awareness begins to whisper. You notice what isn’t working. There’s a tension between wanting change and fearing it.

“I’m tired of this cycle, but I don’t know who I’d be without it.”

This is the heart of transformation — where honesty meets resistance. It’s okay to linger here. This is where courage begins to take root.

3. Preparation — Gathering Tools

You start taking small, brave steps and researching options. Journaling. Reaching out for support.

“Maybe I’ll book that session. Maybe I’ll try breakfast again.”

This stage is about safety. The nervous system begins to trust that change can happen without collapse.

4. Action — Movement & Momentum

Change becomes visible. You start implementing new habits, practising self-compassion, setting boundaries, or nourishing your body differently. But remember — action is not perfection. It’s practice. Each choice, even imperfect, strengthens a new neural pathway toward healing.

5. Maintenance — Integration

This is where your new way of being starts to feel natural. The inner critic softens. You notice progress. You catch old patterns more quickly. You begin to trust your rhythm — and that’s where absolute confidence lives.

6. Relapse — The Spiral, Not a Fall

We all revisit old patterns. But now, you meet them with awareness instead of shame.

“I slipped, but I know why — and I know how to come back.”

Relapse isn’t failure; it’s feedback. It’s life inviting you to practice your tools again from a higher place of wisdom.

Just like the trees let go of their leaves every year, we too must release what’s no longer needed — again and again. Healing isn’t about never falling; it’s about learning to fall more gently.

When It Comes to Food & Body Healing

In my practice, I see these stages unfold in beautiful, human ways:

• Precontemplation: “I’m just being healthy.”

• Contemplation: “Maybe my rules around food are controlling me.”

• Preparation: “I’ll start journaling about what triggers me.”

• Action: “I’m reintroducing breakfast and noticing hunger cues.”

• Maintenance: “I can eat intuitively without panic.”

• Relapse: “I had a binge, but instead of punishment, I reached for compassion.”

Every client’s journey moves through these cycles — sometimes quickly, sometimes slowly, always with purpose.

Reflection Prompt

“Where are you in your own cycle of change right now?What stage are you in — with food, your body, or your heart?”

There’s no “better” stage to be in. There’s only awareness — and the courage to meet yourself where you are.

If you’re navigating change — whether with food, your body, or emotional patterns — you don’t have to do it alone. My approach weaves together nutritional therapy, behavioural coaching, and subconscious healing tools like RTT and NLP to help you move through each stage of the spiral with grace, safety, and support.

You can sign up for my monthly Food & Body Trust Newsletter (link in bio via Linktree) to receive gentle reflections, evidence-based tools, and seasonal rituals for body and mind.

And if you’re ready for deeper support, explore my 6–12 week Disordered Eating Recovery Packages — designed to help you rebuild trust, regulate your nervous system, and rediscover your relationship with food and self.

It’s not too late to begin again. Every season presents another opportunity to reconnect with yourself.

In reverence,

Willow Woolf