Chapter 6 Flashcards
methods for changing health behaviours
4 methods & examples
providing information
- educational appeals
- message framing
- fear appeals
Behavioural and Cognitive Methods
- CBT
- relapse prevention
Motivational interviewing
- Brief Alcohol Screening and Intervention for College Students (BASICS)
Social Engineering
- Regulation/Prohibition
- Decriminalization & Harm Reduction
- insite
Providing Information
definition and 3 ways
= Way that health information is delivered can play important role in whether or not its effective
- Educational appeal
- message framing
- fear appeal
Educational Appeals
- provide general information
- Assuming that individuals will be motivated to improve health behaviour if they have the correct information
- Dependent on How the ad is being presented
Message Framing
2 ways, what its best used for & examples
When information is either framed to emphasise benefit or cost associated with behaviour/decision
Gain-framed messages
- best for motivating behaviours that serve to prevent/recover from illness/injury
- if you exercise, you will become more fit and less likely to develop heart disease
Loss frame messages
- best for behaviours that occure infrequenly & serve to detect a health problem early
- if you dont get your blood pressure checked you could increase your chances of having a heart attack/stroke, and you wont know that your blood pressure is good
Behavioural and Cognitive Methods
definition & 2 ways
Behavioural: → helping people manage process & consequences of a behaviour
Cognitive: → changing people’s thought processes
2ways:
- Cognitive behavioural therapy (CBT)
- Relapse prevention
Fear appeals
definition and when does it work
= Message framing that assumes instilling fear will lead to change
Works when:
- Emphasise consequences.
- Include personal testimonials.
- Provide specific instructions.
- Boost self-efficacy before urging them to change.
Cognitive Behavioural Therapy (CBT)
What it does adn its goal
- promotes self-observation and self-monitoring to increase awareness and control of negative thoughts and harmful behaviours
- Regulation of thoughts, attitudes, beliefs, emotions, and behaviours through personal coping strategies
CBT in alcohol
- Identify the unrealistic thoughts contributing to the problem behaviour: → “ My friends thinks im boring when i’m sober”
- Identify triggers: → social situations
- Engage in helpful thoughts: → “ my friends like me for my personality”
relapse prevention
3 steps
- Learn to identify high-risk situations
- Acquire competent and specific coping skills
- Practise effective coping skills in high-risk situations
Relapse
defintion
= falling back to original pattern, common during changes to long term habits
Abstinence-Violation Effect
experiencing a lapse can destroy one’s confidence in remaining abstinent and precipitate a full relapse
What are the high risk situations for relapse
2 situations & examples
Intrapersonal High Risk Situations:
- Negative emotional states (e.g., anger, depression, boredom).
- Positive emotional states (e.g., celebrations).
- Exposure to alcohol-related stimuli or cues (e.g., advertisements).
- Non-specific cravings.
Interpersonal high risk situations:
- Situations involving other people, especially interpersonal conflict.
- Social pressure, both direct and indirect.
- Exposure to settings and situations that are cues (e.g., passing bar)
Motivational interviewing:
what it is & purpose. 2 key features
- 1:1 counselling. Helps to explore & resolve their ambivalence in changing a behaviour
- Follows a transtheoretical model of behaviour change in combination with CBT (cognitive behavioural therapy) methods
key features:
- Decisional balance
- persoanlized feedback
What are the 2 key features of motivational interviewing & its definition
Decisional Balance: → Clients list reasons for and against changing behaviour; used for points of discussion.
Personalised Feedback→ Clients receive information on their pattern of problem behaviour, comparisons with norms, and risk factors/consequences of behaviour.
Brief Alcohol Screening and Intervention for College Students (BASICS)
what it is & what it consists of
- harm reduction approach, aplying the principles of motivational interviewing
- Assessing risk of problem behaviours, obtaining commitment to monitor drinking between interviews.
- Providing personalized feedback, including comparison to norms, risks, and advice on how to drink safely.
Stragetgies for BASICS
Slowing down, spacing drinks; Different types of drinks; Drink for quality vs. quantity; Enjoy mild effects of alcohol.
Social engineering
definition & examples
= changing the social environment to better support healthy behaviours
Ex:
- Regulation/Prohibition of Drugs
- decriminalization & Harm Reduction
- Insite
Regulation/Prohibition of Drugs
- traditional approach
- produces discrimination and othering
Harm Reduction/decriminalisation
defintion & what it does
= reduce the negative consequences of substance/drug use; and to treat people who use drugs with respect and dignity
- Reduces social stigma & better motivate individuals to be healthy and contributing members of society
Insite
*an example of decriminalisation
= safe substance use site
- reductions in public injecting and syringe sharing; increases in the use of detox services and addiction treatment; significant drop in overdose deaths and new cases of HIV infection
Addiction
= repeated consumption of substance in which a person becomes physically & psychologically dependent on that substance
Dependence
2 types
Physical dependence:
- Body has adjusted and incorporated the substance into the normal functioning of the body itself
Psychological dependence:
- Feeling of wanting to use the substance for the effect that it produces. Doesn’t have to be physically dependent on it
Problem drinking
binge drinking—that is, consuming five or more drinks on a single occasion at least once in a 30-day period. Using this definition, approximately 19% of Canadians
alcohol use disorder
definition & 2 main occurances associated
drink heavily on a regular basis and suffer social and occupational impairments from it.
Tolerance
- Diminished effect overtime
Need for greater amount to achieve same effect
Withdrawal:
- Severe symptoms when the use stops → nausea, sweats, insomnia…
key interventions for alcohol use disorder
3 interventions & its effectivness
CBT
- Small significant effect
Motivational interviewing -BASICS
- Consistent & significant effects
12-step program & AA
- Comparable to other treatments but inconsistent experimental evidence of effectiveness
- Only as good as the group on individuals that you are surrounded by
key factors involved in the obesity epidemic
6
- Systems Approach
- Environmental & lifestyle factors
- Heritability
- Weight Stigma
- Health washing
- Health Halo effect
Systems Approach
= Obesity is an end result of the intricate interactions of biology, behaviour, and environment
Environmental & lifestyle factors in obesity
stressful lifestyle, high energy/high fat foods, convenience foods, fast food consumption, high energy intake, low energy expenditure, television watching, “super-sized” portions, food packaging
obesity is heritable
genetic predisposition, risk of obesity is increased by 20–30%.
Weight Stigma:
causes what, can expect to see what? 5
- causes weight gain & poor health
- stigma predicts mortality
- increased stress & poor coping
- poor treatment & inadequate care for patients with obesity
- Internalisation of weight biases interfering with weight management interventions
Health washing:
The use of ‘health’ related words to make an item appear more healthy
eg: nutella
Health Halo effect:
- Judging entire food item as healthier based on narrow attributes that are perceived as healthy: “Low calorie”, “organic”, “all-natural”
- Making ‘bad food choices’ when a healthy item is available
key factors involved in obesity/weight control
4
- Community factors
- Lifestyle factors:
- Crash diets
- healthy at every size
Community factors in higher obesity risk
- Low socioeconomic status
- Fewer grocery/farmer stores
- low satisfaction with safety and public transportation
- reduced accessibility to sports facilities
Lifestyle Factors in Obesity
- Bad diet, physical activity, sleep, stress…
- Processed sugar → predictive of poor health & obesity than dietary fats
Crash diets:
Low carb diet → risk of premature death, lower lv of serotonin
Healthy At Every Size:
- Focus on weight neutral outcomes (health behaviours)
- Promotes size-acceptance & reducing cultural obsession with weight loss and thinness
sedentary behaviour
definition & what can it predict
= activity that has low energy expenditure (sitting, lying down…)
- Risk factor for premature death & adverse health independent of low physical activity
- Risk of depression
- Some suggestions that it’s worse than smoking
How to change weight stigma
change the attitudes and behaviours of those who stigmatize
how many hours of Physical activity do we need
2 ½ hours of moderate-vigorous physical activity each week
role of health behaviours in the status-health link.
Health behaviours are affected by factors such as:
* Low SES, indigenous/minorities → poorer health habits
* Poorer knowledge about risk factors for disease; living in environments that do not encourage healthy behaviours; barriers to accessing health services;
