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Health Psychology > Exam 2 > Flashcards

Exam 2 Flashcards

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1
Q

Why do we try to change

A

Expected benefits secondary to change itself
Admiration and appreciation
Success
Look for outcome

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2
Q

How many resolutions are abandoned after 15 weeks

A

25%

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3
Q

How many resolutions are dropped after 6 months

A

50%

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4
Q

Failure rates for changes higher for what kind of change

A

Dropping unhealthy habits

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5
Q

What are the three phases of the false hope syndrome

A

Failure
Misattribution of failure
Try again

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6
Q

Characteristics of phase one of false hope syndrome

A

People think they will change more than they actually do

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7
Q

Characteristics of phase 2 of false hope syndrome

A

Either blame failure on self or outside factors

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8
Q

Characteristics of phase 3 of false hope syndrome

A

Believe there is a correctable reason for failure

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9
Q

Explain difference between confidence and hope

A

Confidence is internal, more resilient and effort put into change

Hope is combination of internal and external factors that lead to the outcome

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10
Q

Define goals

A

An objective, standard, aim of action

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11
Q

Why is goal setting important

A

Motivational tool
Clarifies expectations
Makes a road map

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12
Q

What are subjective goals

A

General and depend in interpretation

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13
Q

What are objective goals

A

Attain a specific standard of proficiency on a task

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14
Q

What are the three types of objective goals

A

Outcome
Performance
Process

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15
Q

Advantage of long term goals

A

Give direction

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16
Q

Advantages of short term goals

A

Immediate feedback
Motivational
Changeable

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17
Q

Strengths and weaknesses of outcome goals

A

Strength- can motivate short term

Weakness- can cause anxiety
Decrease self-efficacy
Depends in external factors

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18
Q

Strengths and weaknesses of performance goals

A

Strengths- self efficacy- adjustable

Weaknesses- hard to prioritize

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19
Q

Strengths and weaknesses of process goals

A

Strengths- increase self-efficacy
Decrease anxiety
Feeling of control

Weaknesses- hard to prioritize

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20
Q

Five steps for goal setting

A 
Set goal
Secure commitment
Identify barriers and develop plan
Obtain feedback and evaluate goal attainment
Reinforce goal attainment
Repeat
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21
Q

define SMARTS goal

A 
Specific
Adjustable
Action oriented
Realistic
Timely
Self-determined
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22
Q

Risks of goal setting

A

Possible ceiling effect
Possible obsession with goals
Goal takes focus or fun out of targeted behavior

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23
Q

Ways to increase commitment

A 
Clients set own goal
Smart goals
Ink them don’t just think them
Verbalize
Provide reward
Social support
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24
Q

When do health habits usually develop and when do they stabilize

A

Develop in childhood and stabilize around 11-12

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25
Q

Stages of transfheoretical model of behavior change

A 
Precontemplation
Contemplation
Preparation
Action
Maintenance
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26
Q

Characteristics of pre-contemplating

A

About 6 months
Don’t recognize or want to change
Past experiences affect
Very stable

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27
Q

Characteristics of contemplation

A

Decisional balance
Usually plan to change within 6 months
Or about two years?

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28
Q

Characteristics of preparation stage

A

About one month
Plan of action
Unstable
Fear of failing

29
Q

Characteristics of action stage

A

Modifications in lifestyle in past 6 mon

Most unstable

30
Q

Characteristics of maintenance

A

Regular engagement for 6 months

Behavior not hard anymore

31
Q

After how long of maintenance are you likely to stay in that stage

A

After 5 years

32
Q

what are the cognitive processes of change

A 
conscious raising
dramatic relief
self reevaluation
environmental reevaluation
social liberation
33
Q

what are the behavioral processes of change

A 
helping relationships
counterconditioning
reinforcement management
stimulus control
self-liberation
34
Q

what is a strength of the TTM

A

good to describe where people are at the stages

35
Q

What are some weaknesses of the TTM

A

not good to predict who and when people will move up or relapse

36
Q

what are four elements to consider when looking at readiness to change

A

ambivalence is normal
change is nonlinear
readiness is not static
attend to readiness in your work

37
Q

whar are the four elements of MI

A

principles of MI
OARS
Change talk
MI spirit

38
Q

What are the principles of MI

A 
RULE
resist the righting reflex
understand your clients motivation
listen to your cliant
empower your client
39
Q

What does OARS mean

A

open ended questions
affirmations
reflective listening
summaries

40
Q

What are three concepts of t he MI spirit

A

collaboration
evocation
autonomy

41
Q

define Motivational interviewing

A

communication style to build rapport with the client

client-centered and semi-directive

42
Q

What is an important thing to note about MI

A

we do not agree nor disagree with everything the client says

43
Q

Who is MI for

A

those who are not sure if they are ready to change

44
Q

what are four foundational aspects of MI

A

express empathy
help explore discrepancies
understand their resistance
support self-efficacy

45
Q

what are the goals of MI

A

establish rapport
eleicit change talk
establish commitment language
be motivational

46
Q

What are the assumptions of MI

A 
behavioral issues are common
change talk takes time
pace of change is variable
knowledge is usually not sufficient to motivate
relapse is the norm
47
Q

what are the characteristics of open-ended questions

A

help uncover priorities and values
avoid socially desireable responses
draws people out
avoid leading questions

48
Q

what are the characteristics of affiermations

A

statemetns of appreciation and understanding
highlight their strengths, values and goals
acknowledge efforts to amek change

49
Q

what are charactersitics of reflective listening

A

converys empathy
creates sense of saftey
deepens and extends convo
mirrors what they say

50
Q

what should you reflect in reflective listening

A

resistance
change talk
ambivalence

51
Q

what are characteristics of summariazation

A

collective summary
links things together
transitional

52
Q

How do you listen for change talk

A 
DARN-C
Desire
Ability
Reasons
Need
Commitment
53
Q

what are the four strategies to elicit change talk

A

asking evocative questions
identify motivational statements
using reardniess rulers
exploring desicional balance

54
Q

what are examples of evocative quesitons

A

problem recognition
concern
intent to change
optimism

55
Q

what are ways to identify motivational statements

A

cognitive recognition of problem
expression of concern
optimism

56
Q

what is a readiness ruler

A

an actual formt hey fill out

57
Q

what is good about decisional balance

A

don’t look just at number of pros and cons, look at weight of them

58
Q

what are three common styles of communication and explain them

A

directing- inform and take charge
guidance- ask
following- listen

59
Q

traps to avoid when using MI

A 
premature focus
confrontation
labeling
blaming
Q/A trap
60
Q

what is resistance

A

behavior, interpersonal, signal of dissonance

61
Q

what are the four categories of resistance behavior

A

negating
arguing
interupting
ignoring

62
Q

what are ways to reduce resistance

A

use reflective listening
empathy
focus on rapport

63
Q

what is ambivalence

A

person as coexisting but conflicting feelings about something

64
Q

what is DEARS

A 
develop discrepancy
empathize with ambivalence
avoid arguments
roll with resistance
support and self-efficacy
65
Q

what is the righting reflex

A

we feel we are in charge and we want to help

66
Q

what happens when we use the righitng reflex

A

the individual becomes defensive and withdraws

67
Q

what is the RULE with the righting reflex

A

resist
understand clients motivation
listen to client
empower client

68
Q

how do you negotiate a change plan with a client

A

set goals
consider options
indentify possible obstacles
identify people who support them

Health Psychology (4 decks)

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