Wellness Chap. 2 Behavior Change

PRACTICE SELF-CARE: Think about why you wanted to change in the first place. VISUALIZE THE RELAPSE FROM START TO FINISH: When you visualize the inevitable conclusion, engaging in the previous behavior doesn't seem so appealing. TALK ABOUT IT: The verbalization of the urge to engage can take away its power. DISTRACT YOURSELF: Don't give the relapse urge room to grow—get busy! RELAX: Relaxation is an important part of relapse prevention; tension tends to make a person seek comfort in previous behavior (Figure 11). TAKE IT ONE DAY AT A TIME: Maintaining change forever can be an overwhelming thought, so simply maintain in manageable chunks of time. These are techniques for___?

preventing a relapse

Motivation skills are those related to increasing 3 things:

1) a positive attitude, 2) a sense of support, and 3) perception of social norms, which are the accepted rules of conduct in a group or society and can be a very influential piece of the behavior change paradigm.

behavioral skills are described as those that (2)

1) enhance objective skills, and 2) increase perceived self-efficacy, which suggests a person's behavior is sustained by a belief that he/she can successfully deal with challenges and capably perform the desired behavior.

The SDT suggests that there are three innate psychological needs that, when met, move us closer to being intrinsically motivated to engage in a behavior. These needs are:

1. Autonomy concerns the experience of acting with a sense of choice, volition, and self-determination. Autonomy is strengthened when individuals have the opportunity to make decisions and have the ability to choose without external pressure. 2. Competence refers to the capability of learning and performing change-related tasks. We have a desire to control and master our environment and associated outcomes. We want to know the results and consequences of our actions. 3.Relatedness is the experience of having supportive social relationships that fulfill the desire to "interact with, be connected to, and experience caring for other people." Our actions and daily activities involve other people, and through this, we seek the feeling of belongingness.

What are the 4 types of support?

1. Emotional - Expression of love, trust, caring, and compassion 2. Instrumental - Tangible aid and service 3. Informational - counsel, suggestions, and information 4. Appraisal - Information that is useful for self-evaluation

The comparison trap

: 1) causes feelings of inadequacy, depression, and stress, and 2) provokes self-destructive behavior

Which of the following are true about behavior change? (Choose all that apply.) If you want to be healthy, some level of motivation is present. A healthy lifestyle does not mean being perfect. Knowledge alone does not translate to long-term behavior change. Healthy behavior is common sense. People need more than intent and motivation to help them recommit to change on a daily basis.

A healthy lifestyle does not mean being perfect. Knowledge alone does not translate to long-term behavior change. People need more than intent and motivation to help them recommit to change on a daily basis.

____ goals are exactly what they sound like. You pursue a line of action that avoids a negative outcome (avoid junk food), which can backfire by introducing a negative thought pattern.

Avoidance

_____goals are too vague to be motivating. For example, "I want to find a job that will earn a lot of money" is abstract. It doesn't tell you what kind of job will earn you a lot of money, when you will find it, how much you will earn, and so on.

Abstract

___ is the stage in which people have made specific and observable modifications in their lifestyles within the past six months. They are in the midst of making the change and figuring out how to sustain it. They also see results from making the change, which is reinforcing the new or modified behavior.

Action

____are the first step toward developing positive self-talk language.

Affirmations

The pros and cons typically carry the same weight, leaving the individual indecisive toward change.

CONTEMPLATION STAGE:

_____is the stage in which people intend to change in the next six months. The pros of changing are influential but so are the cons. This pro/con analysis can leave people feeling very unsure about changing, so much so they idle in this stage for longer than intended, which is referred to as chronic contemplation or behavioral procrastination.

Contemplation

What are the 3 stages of relapse?

EMOTIONAL RELAPSE: Emotions and behaviors (anxiety, isolation, anger, and so on) are setting you up for a possible relapse in the future. If they are not dealt with, exhaustion will set in, as will mental relapse. MENTAL RELAPSE: Mental warfare between engaging and not engaging in the previous behavior (glamorizing your old behavior). PHYSICAL RELAPSE: Engaging in previous behavior.

extrinsic motivation is classified into four types of regulation:

EXTERNAL REGULATION: Behavior is driven by external sources such as rewards or sanctions (losing weight to get a prize). INTROJECTED REGULATION: Individuals put pressure on themselves in order to feel pride in themselves or avoid anxiety (losing weight because of a belief that obesity is a character flaw). IDENTIFIED REGULATION: Individuals recognize the value of their task even if they do not feel any satisfaction (losing weight because a healthy weight is an important goal to accomplish). INTEGRATED REGULATION: An experience is fully internalized into self-ideals (losing weight because it is consistent with other health goals).

Miguel just started exercising three times/week for one hour at a mid-high level of intensity as part of a behavior change goal. What are some of the benefits he can expect? (Choose all that apply.) Comfort Energy increase Self-control Empowerment Pleasure

Energy increase Self-control Empowerment

The ___provides a simple explanation for complex health behaviors and identifies three types of skills (information, motivation, and behavioral skills) that are needed for successful behavior change.

IMB

____ motivation is "the doing of an activity for its inherent satisfaction rather than for some separable consequence." For example, doing something for fun or because your principles tell you it is the right thing to do, then you are intrinsically motivated. ____ motivation is an activity that is done for external reasons, such as a financial reward or a friend asking you to do a favor for them.

Intrinsic' Extrinsic

Which of the following is the best example of an external barrier to behavior change?

Lack of transportation

Once the desired change has occurred, the pros in favor of maintaining it outweigh the cons of maintaining it, and the risk of relapse is minimized.

MAINTENANCE STAGE:

____ involves being able to successfully avoid triggers and temptations. It also involves mastery of those triggers and temptations to the point that they no longer hold power over behavior. People in this stage reflect on how much progress they have made and frequently anticipate the situations in which a relapse could occur. Sometimes it can feel as if the person is always on guard, and to some extent that is true.

Maintenance

____ is the stage in which people have made specific and observable modifications in their lifestyles and are working to prevent relapse. People are less tempted to relapse and grow increasingly more confident that they can continue their changes. Researchers have estimated that Maintenance lasts from six months to five years, which may sound discouraging, but the risk of relapse drops significantly after five years of continuous behavior change maintenance. With that being said, some behavior changes require a lifetime of maintenance.

Maintenance

____ is, for the most part, the follow-through of behavior change. The change has occurred, and the SMART-ER goals have been met. Now what? One school of thought suggests that this is where the real work begins because we experience a drop in support, motivation, and momentum, which is a recipe for relapse.

Maintenance

The pros of behavior change are outweighed by the cons for change, which means the continuation of the existing behavior.

PRE-CONTEMPLATION STAGE:

What are the 5 Ps of the Proactive Approach?

PREDICTION: Use foresight and anticipation of behavior change problems and events. PREVENTION: Overcome potential obstacles before they turn into overwhelming problems. PLAN: What can you do today to create a healthier tomorrow? PARTICIPATE: Get off the passive sideline and get involved. PERFORM: Take timely, effective action now.

The scale starts to tip in favor of the pros for healthy behavior change outweighing the cons for maintaining the unhealthy behavior.

PREPARATION / ACTION STAGE:

Internal barriers to behavior change are things that make it ______________ difficult to change a habit. (Choose all that apply.) Physically Financially Mentally Socially Emotionally

Physically Mentally Emotionally

Eli knows that he wants to get more physical activity and wants to use a proactive approach to making that happen. He plans to swim for 45 minutes four times/week. He asked his friend to help motivate him when he's feeling lazy. He paid for a 6-month pool membership when he had the money, and started swimming that day. Eli is utilizing the following proactive methods: (Choose all that apply.) Placate Plan Prevent Perform Participate

Plan Prevent Perform Participate

____ is the stage in which people intend to take action in the immediate future, usually measured as the next month with a countdown to change initiation. It is typical to see that at least one significant step has been taken. These individuals have made plans to act: bought the gym membership, read the self-help book, recruited a buddy for support, and so on.

Preparation

Information-Motivation-Behavioral (IMB) skills model for healthy behavior change.

Quit doing something Start doing something Do something differently

Some common reactions to behavior change are: (Choose all that apply.) Resistance Withdrawal Acceptance Negotiation Procrastination

Resistance Withdrawal Negotiation Procrastination

The SMART-ER method steps are:

SPECIFIC: A goal that is clear leaves no room for question as to what is expected. Avoid vague and broad language. "I will increase my V02max to at least 39 within 6 weeks." instead of "Get in shape." MEASURABLE: A goal that is quantifiable will help you gauge progress: How much? How many? How will I know when it is accomplished? ACTION-ORIENTED: A goal needs to reflect more than intentions. It must reflect action: What are you going to DO to achieve your goal? REALISTIC: A goal must reflect your current reality with regard to available resources (motivation, attainable, time, energy, effort, and so on). TIME-BOUND: A goal must have a deadline; otherwise, it is easy to put it off until later.

Healthy behavior internal descriptives

Self-control, self-esteem, self-efficacy Mental acuity Empowerment Liberation

_____in the TTM is derived from Bandura's theory. It refers to the confidence individuals have in maintaining behavior change in situations that often trigger a relapse. ____also reflects the degree of temptation to return to the problem behavior in high-risk situations

Self-efficacy

The ______of Change are useful in determining where you are in the behavior change process or, in other words, your readiness to change. The Processes of Change outline the strategies that help you move from stage to stage. These strategies are divided into two types: ____and____

Stages of Change;Processes; Experiential and Behavioral.

Healthy behavior External descriptives

System reset and repair Energy increase Sensory improvement Aesthetic increase

___is the stage in which individuals are no longer tempted as they have gained 100 percent self-efficacy in complete behavior change adoption. Unhealthy habits will not be reclaimed even when things get tough for individuals at this stage. The new behavior is now part of the daily routine, and its completion is automatic (hand washing, seatbelt use, brushing teeth, dressing on the side, and so on).

Termination

The ____ is a tool that researchers and practitioners use to identify the readiness to change in an individual. The term transtheoretical refers to the theory's comprehensive application to a variety of behaviors, populations, and settings. The TTM is also known as the Stages of Change model because it describes the readiness to change as a progression through stages that individuals move through over time in order to make and maintain behavior change.

Transtheoretical Model (TTM)

Affirmations are: (Choose all that apply) a way of developing positive self talk a useful tool to build confidence and self-efficacy a way to convince yourself of things that could be untrue also referred to as "I can" language a powerful tool for behavior change

a way of developing positive self talk a useful tool to build confidence and self-efficacy also referred to as "I can" language a powerful tool for behavior change

Which statement reflects a proactive approach to health? a. Even though I have no symptoms, I want to live a long, healthy life so I have embraced healthy eating and regular exercise. b. I have massive chest pains and pins and needles down my arm, so I should probably go to the doctor. c. A boy in my class called me fat, so I'm going on a diet. d. My skin is breaking out, so I'm considering a low-sugar diet. e. I came in last in the race, so I'm going to start running 3x/week.

a.Even though I have no symptoms, I want to live a long, healthy life so I have embraced healthy eating and regular exercise.

Every morning, Ben tells himself, "I am strong and I make smart choices." Ben is using Misconceptions Comparisons Unrealistic expectations external motivation affirmations

affirmations

SELF-AWARENESS: With an increased sense of self-awareness (Figure 3), you will be able to

arrange yourself and surroundings to be more conducive to behavior change.

We can best overcome ____ with a self-reflection that includes the recognition and acceptance of strengths and weaknesses with regard to the intended behavior change.

barriers

Self-efficacy skills can be strengthened by _____victories (big or small), observation/modeling, self-talk, and physiological states related to excitement and eagerness. Objective skills are those needed for ____victories (big or small), such as cooking healthier meals or performing an exercise routine safely.

behavioral; behavioral

Resistance, withdrawal, negotiation, and procrastination are common reactions to ______

change.

Kelly has a gym membership but has stopped working out because her neighbor who used to drive them there has moved to another city. Kelly is experiencing what kind of barrier to behavior change? Emotional Physical External Internal Mental

external

Kyla believes that her diabetes is controlled by her doctor and her genes, and isn't influenced by her behavioral choices. Kyla's locus of control (LOC) is:

external

From an internal perspective, it is often the case that the number one barrier is ____

oneself.

*Decreased level of negative emotions and increased positive emotions, such as enthusiasm *Acceptance and coping with negative circumstances while applying a positive spin *Problem-solving when faced with complications *Decreased level of stress when receiving potentially life-threatening diagnoses *Increases in sleep quality Are all examples of how ___can help improve your health.

optimism

Research suggests that ____is associated with chronic disease prevention, effective coping strategies, and immune health through mechanisms of happiness, social support, and low levels of stress and depression, which all have implications for physical and psychological health

optimism

____ goals are result-oriented and ____ goals are process-oriented.

outcome; behavioral

____goals reflect the end result while____ goals represent those action steps required to achieve the end result.

outcome; behavioral

External barriers to behavior change are ______________ that get in the way of accomplishing a goal. (Choose all that apply.) people emotions circumstances beliefs attitudes

people circumstances

External barriers are

people or circumstances that get in the way of accomplishing a goal.

Motivation is composed of two factors:

personal motivation (beliefs and attitudes) and social motivation (social support and/or social norms).

Internal barriers are things that

physically, mentally, or emotionally make it difficult to change a habit.

Accessing the____ relies heavily on a person's natural disposition; however, anyone can learn how to place a positive spin on the behavior change process through some focused cognitive effort. T

positive perspective

Individuals in the_____ stage do not intend to take action in the near future, which is typically described as the next six months. These people possess one or more of the following characteristics: Uninformed or under-informed about behavioral consequences Multiple relapse episodes Behavior that is defensive, unmotivated, stubborn, evasive and/or withdrawn

pre-contemplation

The Transtheoretical Model (TTM) is based on what six self-change stages?

pre-contemplation (not ready), contemplation (getting ready), preparation (ready), action (actively changing), maintenance (preventing relapse), and ending with termination (lifestyle adoption).

Adopting a _____ means controlling your health by making things happen rather than waiting to respond (Figure 4). Proactive people take charge, look and move forward, and actively engage, all of which provide an advantage in many areas of life: physical, emotional, mental, social, intellectual, occupational, spiritual, environmental, and financial.

proactive approach

We can overcome behavior change barriers with self-reflection that includes recognition and acceptance of our __________________. (Choose all that apply.) strengths blood pressure weaknesses BMI intelligence

strengths weaknesses

We can use the table to categorize sources of support into four types being careful to note that 1) individuals interpret sources of support differently, and 2) _____

the value individuals place on each type of support will vary.

Researchers and practitioners rely on theory to classify, explain, and predict behavior change from start to finish.

theory

The Self-Determination Theory (SDT) is noteworthy because it captures the _____

underlying motivation of a person's readiness to change.

GOAL SETTING: You will be able to set goals for change that

utilize your strengths and take into account the weaknesses that could derail progress.

Therefore, your goal should be as specific as possible. Make your goals even more concrete when you include_____ (self-talk) and ______ (see the desired dress size, be the desired dress size) for reinforcement.

verbalization; visualization