Motivational interviewing.

Motivational interviewing (MI) is a counselling method that helps you find your own motivation for change. Originally developed to treat addictions, MI is now used in many areas, such as health management and lifestyle changes.

Instead of feeling pressured to change, you and your therapist work together in a supportive and empathetic relationship. The method is based on exploring conflicting feelings and creating clarity between your current habits and your goals, making it easier to take steps toward positive change.

How can motivational interviewing help?

Motivational interviewing is used to support behaviour change and can be particularly helpful for:

• Addictions: Alcohol, smoking or other habits.
• Weight management: Managing overweight or obesity.
• Diabetes and lifestyle changes: Such as adjusting diet and physical activity.
• Stress and anxiety: Boosting motivation to find new strategies.
• Sexual health: Support to create healthy relationships and habits.

The principles of motivational interviewing.

Motivational interviewing (MI) is based on four basic principles that create a safe and supportive environment for change:

1. Empathy: The therapist listens actively, without judgement, so that you feel safe and dare to be open.
2. Discrepancy: Together you identify the difference between your current habits and your goals. This realisation becomes an important driver for change.
3. Dealing with resistance: Hesitation about change is met with understanding rather than pressure, so that you retain control of the process.
4. Building confidence: By emphasising your strengths and strategies, the therapist builds your confidence to succeed.

How does a mi-session work?

A motivational interviewing (MI) session usually follows four steps, which are tailored to your needs:

1. Building a relationship: The therapist creates a safe and trusting environment by listening to you and understanding your values and goals.
2. Focusing: Together, you identify the areas of your life that are most important to change.
3. Exploring motivation: You will be supported in articulating why you want to change and how you can achieve your goals, with concrete strategies.
4. Moving from thought to action: When you feel ready, you’ll develop a clear plan with small, achievable steps to set change in motion.

Common techniques in motivational interviewing.

During an MI-session, the therapist uses several techniques to support and motivate you:

• Open questions: Questions such as ‘What do you want to achieve with this change?’ encourage you to reflect on your thoughts and feelings.
• Active listening: The therapist provides feedback on what you say to clarify your needs and show that you are understood.
• Acknowledgment: Positive reinforcement, such as ‘It’s impressive that you’ve already taken this first step,’ helps you feel empowered and motivated.
• Summarising: The therapist summarises key insights from the session to clarify your goals and keep you focused on what matters most.

These techniques create a supportive environment where you can explore your motivation and take steps towards change.

Tips to get started with MI.

• Be honest with yourself: It’s perfectly natural to feel hesitant about change. Recognising and accepting these feelings is an important first step.
• Start small: Focus on simple, manageable changes to build confidence and create momentum.
• Reflections: Take time to think about how your progress is affecting your life. Adjust your plan if necessary to stay on track.

With these tips, you can approach change at your own pace in a way that feels sustainable for you.

When is it time to seek help?

If you feel stuck in habits or behaviours that are difficult to change on your own, motivational interviewing can be a good option. It is particularly helpful for those who feel uncertain about change but still want to take steps towards positive development.