Changing behavior: Ch 2
Transtheoretical Model: ________:Stage 3 - key transition from considering change to.... - individuals are making a commitment to the change effort - may begin some small steps toward change
preparation - beginning a plan for action
plan for behavior change?
- Identify your goals - List pros and cons -Identify your stage of change - Identify processes with behavioral strategies - Create an action plan - Prevent relapse - Engage positive rewards - Develop internal motivation
processes of change?
- consciousness-raising (learn about it) - Social liberation (Is there help out there?) -Emotional arousal (I don't want that to happen to me!) - Self-reevaluation (Is change really worth it?) - Self-liberation (I can do it!) - Reward (How can I reward myself along the way?) - Countering (What can I do instead?) - Environment control (My surroundings make it easy.) - Helping relationships (Will you help me stick with this?)
Transtheoretical Model: _________: Stage 2 - individuals have a sense of _____ about their problem behavior - individuals may intend to take action or are seriously thinking about it but have not made a commitment to change - the barriers override the ____
- contemplation - awareness - benefits
quick tips if relapse occurs?
- cut yourself some slack - review your goals and plan - review your pros for change - anticipate and plan for obstacles - look for role models
transtheortical model: - movement through the stages does not usually happen in a _____ distinct manner - it takes _____ - self-efficacy increases as one progresses through the stages
- linear - TIME
top three reasons for relapse?
- stressors - tempting situation - cravings (emotional and physiological)
SMART goals?
S= specific M=measurable A= achievable R= relevant/ reward T= time defined
Transtheoritical model: _________: Stage 4 - individuals take overt action to change a behavior - individuals use _____ to resist temptation, cope with everyday challenges and prevent relapse - _______ is a key element in this stage - small attainable goals are important - must be in ___stage for 6 months before moving into maintence
action -strategies -self-efficacy - action
social cognitive theory? - sources of self-efficacy beliefs - prior success and performance attainment -imitation and modeling - verbal and social persuasion - judgements of physiological states
determines human behavior - cognitive factors - environmental factors - behavior factors
what is the benefit of having high self-efficacy?
it can lead to making positive health choices consistently
how self efficacy different than confidence?
it is BEHAVIOR SPECIFIC-- could be high for one and low for another
behavior change takes more than _____ and _____ - _____ must be present, but skills, self-efficacy, resources a plan and rewards will increase the chances of success - learning a new behavior takes practice and persistence - only _____ can initiate change in yourself
knowledge and willpower - desire - you
changing behavior or breaking an unhealthy habit involves ____ ______ ___ - merely being "motivated" is not enough
learning a new behavior
transtheortical model: ________: Stage 5 - individual sustains new changed behavior for at least 6 months - new patterns become ______ - long-term change creates strong ____ - increased internal reward system
maintenance - automatic - efficacy
transtheoretical model?
model of intention change focused on personal decision making
Transtheoritical Model: ________:Stage 1 - individuals are _____ even considering a change in behavior - individuals are either uninformed about the consequences or demoralized about the chances of change - _____ is very common at this stage
precontemplation - not - denial
the five stages of progression are?
precontemplation, contemplation, preparation, action, maintenance
what is self-efficacy?
the amount of confidence an individual has in his or her own ability to carry out a desired behavior
