Chapter 2: Psychology of Behavior Change

Question 1

Behavior

Answer 1

An action that can be observed, measured, and modified.

Question 2

Type 2 Diabetes

Answer 2

A long-term metabolic disorder that is characterized by high blood sugar, insulin resistance, and relative lack of insulin.

Question 3

Transtheoretical Model (TTM)

Answer 3

A behavior change model focused on the stages of change, the process of changing behavior, self-efficacy, and the decision balance.

Question 4

Self-Efficacy

Answer 4

The certainty of one’s ability to accomplish a particular task.

Question 5

Motivational Interviewing

Answer 5

A collaborative, client-focused method of guiding a client toward a self-identified motivation for change.

Question 6

Stages of Change

Answer 6

The series of temporal stages of readiness that a person progresses through during the behavior change process.

Question 7

Pre-contemplation stage

Answer 7

In denial, or ignorant, that a change is necessary, possible, or worth the effort within the next six months.

Question 8

Contemplation stage

Answer 8

Contemplate making a change in the next six months but reluctant to commit.

Question 9

Preparation stage

Answer 9

Committed to make a change in the target behavior within 30 days; engages in preparation activities.

Question 10

Action stage

Answer 10

Engaged in change behavior for less than six months; new behavior is not fully stabilized.

Question 11

Maintenance stage

Answer 11

Sustaining the new, healthy behavior for more than six months.

Question 12

Processes of Change

Answer 12

The strategies and techniques that can influence an individual’s transition from one stage of change to the next.

Question 13

Consciousness-Raising Experiential Process of Change

Answer 13

Increasing information about self and of the unhealthy, undesired behavior (current state of behavior) and/or their potential new behavior.

Question 14

Dramatic Relief Experiential Process of Change

Answer 14

Experiencing and expressing emotional reactions to the idea of continuing the unhealthy behavior (e.g., staying the same) and to the idea of initiating a change (e.g., enacting the healthy behavior).

Question 15

Self-Reevaluation Experiential Process of Change

Answer 15

Rethinking one’s self-image to include the possibility of a successful behavior change.

Question 16

Environmental Reevaluation Experiential Process of Change

Answer 16

Reflecting on how one’s current behavior affects the physical environment and people around them to include those they care about.

Question 17

Social Liberation Experiential Process of Change

Answer 17

Increasing awareness of how the healthy, desired behavior is supported by society.

Question 18

Self-liberation Behavioral Process of Change

Answer 18

Committing to take action with the belief that change is possible.

Question 19

Helping Relationships Behavioral Process of Change

Answer 19

Establishing relationships where one feels safe to share personal challenges and receive support such as encouragement and guidance.

Question 20

Counterconditioning Behavioral Process of Change

Answer 20

Finding healthier alternatives for unhealthy behaviors.

Question 21

Reinforcement Management Behavioral Process of Change

Answer 21

Using rewards and feedback strategically to reinforce positive behavior and acting on one’s values.

Question 22

Stimulus Control Behavioral Process of Change

Answer 22

Avoiding stimuli that trigger the unhealthy behavior and intentionally creating cues that trigger the healthy behavior.

Question 23

Self-Determination Theory

Answer 23

A general theory of human motivation that suggests a person is motivated to change by three basic psychological needs of autonomy, competence, and relatedness.

Question 24

Anatomy

Answer 24

The need for self-governance and control over one’s own behaviors.

Question 25

Motivation

Answer 25

The reason(s) one has for behaving in a certain way.

Question 26

Intrinsic Motivation

Answer 26

The drive to execute behaviors that are driven by internal or personal rewards.

Question 27

Extrinsic Motivation

Answer 27

The drive to perform certain behaviors based on external factors such as praise, recognition, and money.

Question 28

Autonomy

Answer 28

The need for self-governance and control over one’s own behaviors.

Question 29

Competence

Answer 29

The basic need to feel a sense of mastery and operate effectively within the environment.

Question 30

Relatedness

Answer 30

The need to feel connected to and supported by others as well as a sense of belonging within a group.

Question 31

OARS Model

Answer 31

A communication model for motivational interviewing that includes open-ended questions, affirmations, reflective listening, and summarizing.

Question 32

Rapport

Answer 32

A close, harmonious relationship in which all parties involved understand one another’s feelings and communicate well.

Question 33

Open Ended Questions

Answer 33

Using “what” or “how” questions instead of “why” questions to gain clarifying information and avoid the client responding with justification for behavior

Question 34

Affirmations

Answer 34

Affirming a personal strength or ability of the client; affirming what the client has already done or done well

Question 35

Reflective Listening

Answer 35

Listening with the intent to understand, observe client body language and behavior, and offer a reflection of what was said

Question 36

Summarizing

Answer 36

Providing a collective summary of what was talked about, making connections between client’s own responses, or summarizing the plan of action moving forward

Question 37

Empathy

Answer 37

The ability to understand and share in the feelings of others.

Question 38

Goal Setting

Answer 38

The process of identifying the client’s ideal state, determining their current state, and defining the actions that must be taken to close the gap.

Question 39

Outcome Goal

Answer 39

A goal where the end result is a specific desired outcome.

Question 40

Process Goal

Answer 40

A goal where the focus is on the process or action that will lead to the desired end result.

Question 41

SMART Principle

Answer 41

Acronym to enable goals to be more objective; S—specific, M—measurable, A—achievable, R—relevant, T—time-bound.

Question 42

Specific Goals

Answer 42

The goal is well-defined and clear as to what the client intends to do. The example goal, however, directs specific behavior to be taken.

Question 43

Measurable Goals

Answer 43

The goal provides three specific criteria to follow. It clearly identifies the extent to which the action needs to occur, such as two miles, 36 minutes, three times a week.

Question 44

Achievable Goals

Answer 44

The achievability will depend upon the individual client, particularly the client’s time constraints, physical abilities (i.e., fitness level), and mental abilities (i.e., self-efficacy).

Question 45

Relevant Goals

Answer 45

The goal demonstrates relevance because it addresses an important health behavior (e.g., exercise) for weight management. An additional check for relevance is to ensure that short-term goals align with the client’s long-term/outcome goals.

Question 46

Time-Bound Goals

Answer 46

The goal has a clearly defined time frame: within one week’s time (e.g., seven days), the client plans to walk three times. Having a timeline prevents procrastination and creates a sense of urgency. Other goals may incorporate a deadline or date to which the goal will be achieved (e.g., “I will lose five pounds by February 1”).

Question 47

Subjective Goals

Answer 47

A goal based on a subjective outcome that will be dependent on the interpretation of the individual client.

Question 48

Objective Goals

Answer 48

A goal based on objective, quantifiable data that can be measured and evaluated.

Question 49

Implementation Intention

Answer 49

A preset plan that links critical situations (e.g., anticipated obstacles or opportunities) to goal-directed responses.

Question 50

Monitoring

Answer 50

The process of observing and taking notice of routine behaviors that impact goal progress and achievement.