September is a season of change. The weather cools, routines shift, and for many people, it’s also a time to refocus on personal health.

Maybe at your recent physical, your healthcare provider mentioned concerns about your blood sugar levels. Perhaps words like pre-diabetes or diabetes came up, along with advice to make some lifestyle changes. That can feel overwhelming at first — but the good news is, you don’t have to figure it out all at once.

One helpful way to begin is by understanding the stages of change and identifying where you are right now.

Understanding the Stages of Change

Health behaviors don’t usually shift overnight. Instead, change happens gradually through stages. Experts outline five main stages that people typically go through when making lifestyle adjustments:

1. Precontemplation – At this stage, there is no intention to change. You may not yet recognize a health risk or feel ready to address it.
2. Contemplation – You’re beginning to see that a change may be needed. You’re considering the risks and weighing the benefits of making healthier choices.
3. Preparation – You’ve decided to take action and are making plans, such as scheduling an appointment with a dietitian or exploring exercise options.
4. Action – This is where change happens. You’re actively adjusting your eating habits, adding physical activity, or seeking out resources and support.
5. Maintenance – Once a change is made, the goal is to sustain it over time. This can involve finding strategies to stay motivated and prevent setbacks.

Identifying which stage you’re in can help you take the right next step, instead of trying to tackle everything at once.

Practical Examples

• If you’re in Precontemplation or Contemplation, you may benefit from learning more about diabetes and the health risks associated with high blood sugar. Information can spark motivation.  Here are some video resources that can help with that CLICK HERE.
• If you’re in Preparation, consider meeting with a healthcare professional, a diabetes educator, or a dietitian. You might also look into local fitness programs or community classes. CLICK HERE for fitness information from one of our Coalition Members, The YMCA of the Roses
• If you’re in Action, you may want to connect with others who are also making lifestyle changes. Group support and accountability can make a big difference.  CLICK HERE is you are interested in classes from the Area Agency on Aging or CLICK HERE if you are interested in diabetes-related cooking classes from the PennState Extension.
• If you’re in Maintenance, think about ways to keep your momentum going. Writing down goals, tracking progress, or refreshing your routine can help.  The American Diabetes Association has a variety of tools to spark those changes and make things interesting again in your wellness journey.

How We Can Help

Wherever you find yourself on this spectrum, remember that you are not alone. The Diabetes Coalition of York offers education, support, and community connections to help you make changes that last.

Throughout September, we’ll be sharing tips, local resources, and strategies you can use to take charge of your health. Our goal is to meet you where you are — and help you move forward.

Key Takeaway

Change doesn’t have to be overwhelming. Whether you’re just starting to think about your health or are already working toward new goals, every step counts. Small, consistent actions add up over time — and they can make a big difference in preventing or managing diabetes.

This September, let’s embrace the season of change together — not just in the air, but in our health.