Chapter 3 - Behavior change models & theories

Question 1

Models

Answer 1

simplified diagrams that describe relationships among different variables around a subject of interest

Question 2

Theories

Answer 2

provide explanations for these relationships, or for other things scientists have observed

Question 3

Ecological perspective

Answer 3

considering behavior in context of the larger environment, e.g. health behaviors not only based on individual decisions and activities, but also where they live, people around them, organizations, communities, cultural and societal forces

Question 4

Positive psychology, distinguishing points

Answer 4

moving away from focusing on someone’s deficits, “fixing what is wrong with them” TO consciously nurturing and using someone’s character strengths to create a meaningful life

Question 5

TTM of change - 5 stages

Answer 5

Precontemplation –> Contemplation –> Preparation –> Action –> Maintenance
I can’t or I won’t –> I might –> Clear plan needed –> I am –> I still am

Question 6

Precontemplation coaching needs

Answer 6

nurturing parent, convey friendly, nonjudgmental acceptance, professional, empathy – no judgment

Question 7

Contemplation coaching needs

Answer 7

Socratic teacher – the spirit of MI – help someone to recognize their own strengths

Question 8

Preparation coaching needs

Answer 8

Expert coach style – work collaboratively to develop a top notch plan

Question 9

Maintenance coaching needs

Answer 9

More of a consultant mode - with client permission, coach provides expert insights and tips

Question 10

Readiness to change definition

Answer 10

How willing and prepared a person is to change a given behavior

Question 11

Processes of change - cognitive

Answer 11

new ways of thinking that reinforce motivation to change

Question 12

Processes of change - behavior

Answer 12

support the behavior change process

Question 13

Self efficacy definition

Answer 13

the degree to which an individual believes he or she can successfully perform a given behavior

Question 14

4 ways to improve self efficacy

Answer 14

1) mastery experiences 2) Motivational models 3) Persuasive messages 4) Stress arousal

Question 15

Mastery experiences

Answer 15

early wins – successful accomplishment of a skill increases self efficacy

Question 16

Motivational models

Answer 16

seeing similar people being successful at tasks they want to master, e.g. feeling too old for exercise, seeing older people doing that successfully

Question 17

Persuasive messages

Answer 17

must be realistic and sincere

Question 18

Stress arousal

Answer 18

associated with decreased self efficacy. People interpret stress symptoms as signs of inability. Create a relaxing, non judgmental environment, encouraging

Question 19

Health Belief Model - four variables

Answer 19

First two - belief about a health threat. Second two - belief about the health behavior that could reduce the threat

Question 20

Health threat belief - two components

Answer 20

1) perceived SUSCEPTIBILITY - how likely to develop illness 2) perceived seriousness - perceptions about short and long term illness SEVERITY

Question 21

Health behavior perceptions

Answer 21

Benefits and Barriers

Question 22

Health behavior theories (4)

Answer 22

1) Social cognitive theory
2) Attribution theory and locus of control
3) Self Perception theory
4) Self Determination theory

Question 23

Social Cognitive Theory

Answer 23

how people think about things exerts a strong influence on their behaviors. Supports having positive outcome expectations, goal setting, self monitoring behavior, prompting intention formation, planning

Question 24

Attribution Theory

Answer 24

Explanations people have for why things happen. Tendency to attribute their own behavior to a situation, and others behavior to their personality

Question 25

Locus of control

Answer 25

external or internal

Question 26

Learned helplessness

Answer 26

clients who have repeated failed attempts to change a behavior may pose a particular challenge – psych state in which people have come to believe that they are helpless in, or have no power or control over, certain situations.

They believe failure occurs because of unchangeable and uncontrollable personal qualities in themselves

Question 27

Self perception theory

Answer 27

DOES NOT feature the idea that thought precedes behavior. RATHER, it observes that in situations where people do not already have strong ideas, they may draw conclusions about their own thoughts and feelings from the way they are already behaving.

Coaches can bring clients’ attention to observable behaviors that reinforce helpful attitudes

Question 28

Self determination theory

Answer 28

people are naturally motivated to pursue activities and goals in which they are interested or from which they believe they will obtain some benefit.

Question 29

SDT - 3 motivations factors

Answer 29

1) autonomy 2) competence 3) relatedness

Question 30

Autonomy - 2 types

Answer 30

1) autonomous motivation - behaving of their own free will
2) controlled motivation - doing something b/c they feel pressured

Question 31

Competence

Answer 31

set up client for success with early wins – aligns with self efficacy

Question 32

Relatedness

Answer 32

people feel like they belong in a particular group or place – SOCIAL SUPPORT

Question 33

Types of motivation (6)

Answer 33

1) intrinsic
2) Integrated regulation
3) Identified regulation
4) Introjected regulation
5) External regulation
6) Amotivation

Question 34

Intrinsic

Answer 34

form of autonomous motivation, MOST EFFECTIVE type for behavior change - pursue something inherently injoyable

Question 35

Integrated

Answer 35

integrated into a person’s self concept, e.g. I see myself as a hiker

Question 36

Identified

Answer 36

doing something to reach a meaningful goal, though they may not enjoy it

Question 37

Introjected

Answer 37

controlled regulation, SHOULDING a behavior

Question 38

External

Answer 38

solely from external pressure to avoid punishment or gain rewards

Question 39

Amotivation

Answer 39

no motivate whatsoever