Chapter 3 - Behavior Change Flashcards
Health Belief Model
Percieved Susceptibility - health threat -> change
Perceived Seriousness - health threat -> change
Benefits - health behavior -> change
Barriers - health behavior -> change
Self Determination Theory - Autonomy
Behavior that is self determined, not controlled. The client is the expert on him/herself and lasting change will only happen when the client is ready and has decided to do it
Self Determination Theory - Competence
Self perception that a person can successfully perform a task, enhanced when positive feedback is received
Self Determination Theory - Relatedness
Intrinsic motivation will flourish in an environment where belongingness and connectedness exist.
Motivational Climate - 2 types
Ego Involving - highlight most skilled person
Task Involving - focus on individual improvement, everyone welcome, cooperation fostered
Transtheoretical Model of Behavior Change - TTM or stages of change - The 4 components
Stages of change
Processes of change
Self Efficacy
Decisional Balance
TTM - Stages of Change
Pre-contemplation - no intent to become active
Contemplation - thinking of starting within 6 months
Preparation - sporadic activity
Action - less than 6 months
Maintenance - longer than 6 months
TTM - Processes of Change
Cognitive Processes - new ways of thinking due to new info, change of heart, connecting with like minded people
Behavior Processes - action oriented learning which leads to adopting behaviors that work (substitution, rewards, support)
TTM - Self Efficacy
The degree to which a person believes they can successfully perform a given behavior
TTM - Sources of Self Efficacy
past performance experience Vicarious experience Verbal persuasion Physiological state appraisals Emotional state appraisals Imaginal experiences
TTM - Decisional Balance
Pros vs Cons to behavior change
Perceived gains/Perceived losses
Strategies to maximize gain/Minimize losses
How to deal with lapse & relapse
Address it before it happens through conversation, enhance social support
Willpower
The ability to ignore temporary pleasure or discomfort to pursue a longer-term goal. It is a biological function, not a virtue. It uses our rational side to control our emotional side. Willpower is inherently limited. Create strategies to conserve it.
Operant Conditioning
The process by which behaviors are influenced by their consequences.
Antecedents - stimuli preceding behavior, can be manipulated to help
Behaviors -
Consequences - influences future behavior
Cognition & Behavior - Irrational thoughts
help clients recognize irrational thoughts and replace them with healthier more production thoughts. Jumping to conclusions Magnification/Minimization Overgeneralizing All-or-nothing Personalization & blame Labeling
