Chapter 3. Basics of behavior change

Contemplation

* Traits * - Aware of the problem and weighing the benefits versus risks of change - Have little understanding of how to go about changing *Goals* - Collaboratively explore available options - Support cues to action and provide basic strucutred guidance upon request from the client and with permission *Strategies* - Validate lack of readiness to change and clarify that this decision its theirs - Encourage evaluation of the pros and cons of making a change - Identify and promote new, positive outcome expectations and boost self-confidence

Preparation

*Trait* - Seeking opportunities to engage in the target behavior *Goals* - Co-create an action plan with frequent positive feedback and reinforcement on their progress *Strategies* - Verify that the individual has the underlying skills for behavior change and encourage small steps toward building self-efficacy - Identify and assist with problem-solving obstacles - Assist the client in identifying social support and establishing goals

Action

*Traits* - Desire for opportunities to maintain activities - Changing beliefs and attitudes - High risk for lapses or returns to undesirable behavior * Goals* - Establish the new behavior as a habit through motivation and adherence to the desired behavior *Strategies* - Use behavior- modification strategies -Empower clients to restrucutre cues and social support toward building long-term change - Increase awareness of inevitable lapses and bolster self-efficacy in coping with lapses - Support clients in establishing systems of accountability and self-monitoring

Mainenance

*Traits* - Empowered, but desire a means to maintain adherence - Good capability to deal with lapses *goals* - Maintain support systems - Maintain interest and avoid boredom or burnout *Strategies* - Reevaluate strategies currently in effect -Plan for contingencies with support systems, although this may no longer be needed - Reinforce the need for a transition from external to internal awards - Plan for potential relapses - Encourage reevaluation of goals and action plans as needed

Precontemplation

*Traits* - Unaware or under-aware of the problem, or believe that it can't be solved *Goals* - Increase awareness of the risks of maintaining the status quo and of the benefits of making a change - Focus on addressing something relevant to them - Have them start thinking of a change *Strategies* - Validate lack of readiness to change and clarify that this decision is theirs - Encourage reevaluation of current behavior and self-exploration, while not taking action - Explain and personalize the inherent risks - Utilize general sources, including media, internet, and brochures, to increase awareness - Explore the client's personal values

Sources of self-efficacy

-Past performance experience, vicarious experience, verbal persuasion, physiological state appraisals, emotional state and mood appraisals, imaginal experiences

Common Cognitive Distortions

All or nothing thinking: sometimes called "black and white thinking Overgeneralization: Seeing one single event as a never-ending pattern of defeat or disappointment Personalization and blame: Blaming yourself or taking responsibility for something that was not completely your fault; conversely, blaming other people for something that was your fault Labeling: Assigning labels to ourselves and other people Magnification (catastrophizing) and minimization: Blowing things out of proportion, or inappropriately shrinking something to make it seem less important Jump into conclusions: There are two key types; mind reading (imaging we know what others are thinking without evidence), fortune telling (arbitrarily predicting the future and assuming it will turn out badly)

Social Cognitive Theory

As people learn behaviors, they are influenced by (1) cognitive and personal factors (such as knowledge, outcome expectations, and attitudes), (2) behavioral factors (including skills, practice, self-evaulation and self-efficiency), (3) environmental factors (such as social norms, community influences, behavior reinforcement, and observational learning)

Negative reinforcement

Consists of the removal of something negative that once followed a behavior makes a person more likely to perform that behavior again.

Transtheoretical Model of Behavior Change (TTM)

Most commonly called the stages- of change model, and is seperated into four components: - Stages of change - Processes of change - Self- efficancy - Decisional Balance

What are the 4 variables in the Health Belief Model?

Perceived Susceptibility Perceived Seriousness Benefits Barriers

Stimulus control

Refers to adjusting the environment to increase the likelihood of healthy behaviors

Health Belief Model

States that people's ideas and underlying emotions about illnesses, prevention, and treatment may influence health behaviors and decisions about changing (or not changing) health behaviors. The model states that there are at least 4 variables that influence a person's decision to change.

Stages of change

The first component of the TTM. - Precontemplation - Contemplation - Preparation - Action - Maintenance

Antecedent

Variable or factor that precedes and influences a client's behavior

Positive reinforcements

positive or healthy behaviors have consequences that are going to increase the likelihood of the behavior happening again.

willpower

the ability to ignore temporary pleasure or discomfort to pursue a longer-term goal, and it is a biological funtion.

operant conditioning

the process by which behaviors are influenced by their consequences. More specifically, it examines the relationship between antecedents, behaviors, and consequences.