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Motivational Interviewing.
Change isn’t easy. Whether it’s breaking a habit, starting therapy, or making healthier choices, we often know what we should do, but actually doing it can feel overwhelming. That’s where Motivational Interviewing (MI) comes in.
MI is a counselling approach designed to help people find their own motivation for change. Instead of telling someone what to do, it helps them explore their feelings, build confidence, and take steps at their own pace. Whether you’re struggling with mental health, addiction, or personal growth, MI offers a supportive and non-judgmental space to work through ambivalence and take action.
What Is Motivational Interviewing?
Motivational Interviewing is a collaborative, person-centred approach to counselling. It was developed as a way to support people in making meaningful changes in their lives.
At its core, MI is about guiding rather than directing. It respects that you are the expert in your own life and focuses on your reasons for change, rather than what someone else thinks you should do. Instead of pressure or persuasion, MI helps people resolve their uncertainty and take steps forward on their own terms.
How Does Motivational Interviewing Work?
MI is based on four key principles:
- Partnership: The therapist and client work together as equals. It’s not about being lectured; it’s about being heard.
- Acceptance: The therapist provides empathy, respect, and a judgment-free space.
- Evocation: Rather than giving advice, the therapist helps draw out the client’s motivation for change.
- Compassion: The focus is on supporting the client’s well-being, not just achieving a specific goal.
A session might involve open-ended questions, reflective listening, and gentle encouragement to explore your feelings and values. The therapist doesn’t push you into making changes but instead helps you strengthen your motivation to take action.
Who Can Benefit from Motivational Interviewing?
MI is widely used in mental health and behavioural change settings, including:
- Addiction recovery: Helping people reduce or quit substances like alcohol, smoking, or drugs.
- Mental health treatment: Supporting those with depression, anxiety, or eating disorders in making small but meaningful changes.
- Health and wellness goals: Encouraging lifestyle changes like exercising, eating healthier, or managing chronic illnesses.
- Relationships and personal growth: Helping people set boundaries, improve self-esteem, or make decisions about major life changes.
If you’ve ever felt stuck between wanting to change and feeling unsure about how to start, MI can provide the support and clarity needed to move forward.
Match with your best-fit therapist.
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Find your matchTechniques Used in Motivational Interviewing
MI therapists use specific techniques to help clients explore their thoughts and feelings without judgment. Some of the key tools include:
1. OARS (The Building Blocks of MI)
OARS stands for:
- Open-ended questions: Encouraging deeper reflection (e.g., “What makes you feel ready for this change?”)
- Affirmations: Recognizing strengths and efforts (e.g., “You’ve already taken a big step just by talking about this.”)
- Reflective listening: Repeating and rephrasing what the client says to show understanding (e.g., “It sounds like you really want this, but you’re also feeling nervous about it.)
- Summarizing: Pulling together key points to help clarify thoughts (e.g., “So what I hear is that you’re excited about change, but unsure about where to start.”)
2. Rolling with Resistance
Instead of arguing or forcing change, MI acknowledges resistance and explores where it comes from. If someone feels defensive, the therapist won’t push harder; they’ll explore those feelings and help the client understand their hesitation.
3. Developing Discrepancy
This technique helps people recognize the gap between where they are and where they want to be. By gently highlighting this, MI encourages self-reflection and motivation.
For example, if a person says, “I want to be healthier, but I just can’t stop smoking,” the therapist might respond, “It sounds like being healthy is really important to you. What do you think would help you move in that direction?”
4. Supporting Self-Efficacy
MI helps people build confidence by focusing on small, achievable steps. Instead of setting overwhelming goals, it encourages clients to recognize their past successes and use them as motivation.
Is Motivational Interviewing Right for You?
If you’re struggling to make a change in your life, but you’re not sure where to start, MI could be a great approach. It’s especially helpful if:
- You feel ambivalent—part of you wants to change, but another part isn’t sure.
- You’ve tried making changes before but struggled to stick with them.
- You want a judgment-free space to talk about your challenges and goals.
At Meela, we make it easy to find a therapist trained in Motivational Interviewing. Whether you need support with mental health, habits, or personal growth, we’ll connect you with someone who can help.
Motivational Interviewing (MI) is different because it doesn’t tell you what to do—instead, it helps you explore your motivation for change. Unlike traditional therapy approaches that may focus on deep analysis or direct advice, MI is more like a guided conversation where the therapist helps you discover what truly matters to you and what steps feel right for you.
MI is especially helpful for people who feel stuck or uncertain about making a change. It works well for those struggling with motivation, ambivalence, or repeated setbacks. However, if you’re looking for a structured plan or direct advice, another therapy approach might be a better fit.
MI can be short-term or part of a longer therapy process. Some people experience progress in just a few sessions, while others benefit from ongoing support. The length depends on your goals, readiness for change, and the complexity of what you’re working on.
Yes! MI can be combined with other therapy approaches like Cognitive Behavioral Therapy (CBT), Dialectical Behavior Therapy (DBT), or trauma-focused therapy. Many therapists integrate MI techniques into their practice to help clients feel more engaged and motivated
Yes! MI is designed for people who aren’t sure if they’re ready to change. Instead of pressuring you, it gives you space to explore your feelings, consider your options, and make changes when you feel ready.