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Lifestyle Medicine > Behaviour Change > Flashcards

Behaviour Change Flashcards

1
Q

What are the common health behaviour change models?

A
  1. Health belief model
  2. Theory of planned behaviour
  3. Social learning theory
  4. Social cognitive theory
  5. Transtheoretical model (TTM)
  6. Self determination theory
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2
Q
  1. Perceived susceptibility
  2. Perceived severity
  3. Perceived benefit
  4. Perceived barriers
  5. Cues to action
  6. Self efficacy
A

Health belief model

6 key constructs

Personal beliefs and perceptions influence

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3
Q

6 main constructs:

  1. Attitude
  2. Intention
  3. Subjective norms
  4. Social norms
  5. Perceived power
  6. Perceived behavioural control

Motivation and ability

A

Theory of planned behaviour

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4
Q

Learning from observing the behaviours of another person

A

Social learning theory

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5
Q

Which model?

Personal factors
Environment
Behaviour
Credible role models

A

Social cognitive theory

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6
Q

Transtheoretical model

Stages?

1&2 - MI
3-5 - CBT
All - Positive Psychology

A
  1. Precontemplation
    - not ready for change in next 6/12
  2. Contemplation
    - considering in next 6/12
  3. Preparation
    - intends for action in next 1/12
  4. Action
    - made a change for < 6/12
  5. Maintenance
    - sustained change for > 6/12
  6. Termination
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7
Q

What are these common components of?

  1. Beliefs about risks / benefits
  2. Motivation
  3. Self efficacy
  4. Environmental influences (social)
A

Health behaviour models

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8
Q

Health behaviour is influenced by?

A

Intrapersonal
Interpersonal
Institutional
Community
Public policy

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9
Q

Features of
Precontemplation

A

No awareness
No interest
No planning

Validate reasons for change
Acknowledge barriers
Listening, open questions
Reflections

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10
Q

Features of
Contemplation

A

More willing
Ambivalent

Risks vs benefits
Impact on goals
Discuss motivation
Challenges
Strategies

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11
Q

Features of
Preparation

A

Aware of need
Excitement

Assist with commitment
Build support systems
Help modify environment

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12
Q

Features of
Action

A

Started specific changes
Needs support

Problem solve
CBT, reframing
Celebrate successes

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13
Q

Features of
Maintenance

A

Behaviour achieved for > 6/12

Reconnect with their motives
MItigate stress
Coping strategies

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14
Q

Features of
Termination

A

No temptation to return

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15
Q

What is self efficacy?

A

A person’s confidence level to perform a behaviour

Score of >=7 meansmore likely to achieve goal

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16
Q

SMART goals?

A

Specific
Measurable
Achievable
Relevant
Timebound

17
Q

What is Motivational Interviewing?

A
  • good listening, giving info/advice
  • draw out own meaning, importance and capacity to change
  • helpful in precont/contemplation
18
Q

4 general principles of MI?

A
  1. Express empathy
  2. Support self efficacy
  3. Roll with resistance
  4. Diff b/w where pt is and where they want to be?
19
Q

4 core skills of MI?

A

OARS
1. Open ended qns
2. Affirmations
3. Reflections
4. Summaries

20
Q

CBT

Most useful during which stages of TTM?

A

Preparation
Action
Maintenance

Problem solving
Deeper understanding

21
Q

Basic principles of CBT?

A
  1. Recognising and reframing non-productive thinking
  2. Building awareness of underlying beliefs and emotions
  3. ABCDE of behavioural change
22
Q

Examples of cognitive distortions and reframed thoughts

A
  1. All or nothing
  2. Overgeneralisation
  3. Mental filter (filtering out good)
  4. Mind reading
  5. Fortune telling
  6. Magnification / minimisation
  7. Personalisation & blame
  8. Emotional reasoning (feelings)
  9. Labeling / mislabeling
  10. Disqualifying the positive
23
Q

What is the ABCDE method of behavioural change?

A
  1. Action - what event occurred?
  2. Beliefs - about what happened?
  3. Consequences - of those beliefs?
  4. Dispute - beliefs that are distorted
  5. Effects - of new way of thinking
24
Q

What does positive psychology do?

A

Shifts from focusing on ‘problems’ to focusing on what is ‘working well’

25
Q

Elements of Positive Psychology?

A

PERMA

Positive emotion
Engagement
Positive relationships
Meaning
Accomplishment

26
Q

Positive emotion

Try gratitude journaling

A

Generate
- inspiration
- hope
- pride
- interest
- love
- awe
- amusement
- joy
- gratitude
- serenity

27
Q

Engagement

A

Use strengths and talents

Lead to ‘FLOW’
(challenging tasks, and has the skills to meet that challenge)

complete engagement in activity for its own sake

28
Q

Are providers with high empathy more likely to support good HbA1c control?

A

Yes

29
Q

Behaviour change coaching helps with what diseases?

A

lower BMI
reduced Binge Eating
lowers HbA1c
Smoking cessation

30
Q

Types of reflections?

A

Simple
Amplified
Double sided
Shifting focus
Reframing

31
Q

What factors support sustained behaviour change?

A

Growth promoting relationships
Patient’s own motivation
Building patient confidence
Clean plan of action

Lifestyle Medicine (9 decks)

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