Ch 4 Basics of Behavior Change and Health Psychology Flashcards
Health Psychology
the study of how psychological, behavioral, and social factors influence physical health
Health Belief Model
a list of components which guide individuals’ decisions to engage in health-promoting behaviors or avoid risky behaviors
Health Belief Model
Perceived Susceptibility
Belief about the likelihood of getting a health condition.
Health Belief Model
Perceived Severity
Belief about the seriousness of the health condition and its consequences.
Health Belief Model
Perceived Benefits
Belief in the effectiveness of taking a specific action to reduce the risk or impact of the condition.
Health Belief Model
Perceived Barriers
Belief about the obstacles or costs (e.g., time, money) associated with taking action.
Health Belief Model
Cues to Action
Triggers or reminders that prompt individuals to take health-related action (e.g., advice, symptoms, media).
Health Belief Model
Self-Efficacy
Confidence in one’s ability to successfully take action and change behavior.
Key factors of Self Efficacy
- Mastery Experiences: Past successes or failures
- Vicarious Experiences: Observing others
- Social Persuasion: Positive encouragement from others
- Physiological and Emotional States: Stress, fatigue, or positive emotions can impact how capable someone feels in a given situation.
Positive Reinforcement
Adding a pleasant stimulus to increase behavior (e.g., praise or rewards).
Negative Reinforcement
Removing an unpleasant stimulus to increase behavior (e.g., stopping nagging when a task is done).
Positive Punishment
Adding an unpleasant stimulus to decrease behavior (e.g., scolding).
Negative Punishment
Removing a pleasant stimulus to decrease behavior (e.g., taking away privileges).
Shaping
Reinforcing successive approximations of a desired behavior until the final behavior is achieved.
Extinction
The gradual reduction and elimination of a behavior when reinforcement stops.
Stimulus Control (examples)
- ID triggers, plan alternatives
- change the environment
- reinforce positive behaviors
- set cues for desired behaviors
- avoid negative stimuli
Fostering Internal Feedback
- Teach Body Awareness: Encourage clients to feel muscle engagement and body alignment during exercises.
- Use Mindful Movement: Guide clients to focus on sensations, such as posture or muscle tension.
- Positive Self-Talk: Encourage self-reflection like “I feel stronger” or “I need to adjust.”
Fostering Self-Monitoring
- Set Clear Goals: Help clients define measurable goals (e.g., reps, weights) to track progress.
- Journaling/Tracking: Suggest tracking workouts, mood, or diet in a journal or app.
- Reflect After Sessions: Encourage clients to review what went well and areas for improvement.
- Use Tracking Apps: Recommend apps for logging workouts, progress, and mood.
Stages of change
Precontemplation
not considering change
* raise awareness gently
* use motivational interviewing
* highlight consequences
Stages of change
Contemplation
thinking about change
* pros/cons
* empower decision-making
* normalize uncertainty
* small action plans
Stages of change
Preparation
ready to change
* SMART goals
* action plan
* supply resources
* anticipate challenges
Stages of change
Action
actively making change
* reinforce efforts
* provide feedback
* track progress
* increase challenge gradually
* celebrate milestones
Stages of change
Maintenance
sustaining changes
* introduce new goals
* keep things interesting
* strengthen support
* regular check-ins
* pre-plan around setbacks
Stages of change
Relapse
returning to old behaviors
* normalize relapse
* identify triggers
* revisit motivations
* rebuild momentum
* celebrate small wins
* maintain accountability
