Exam 2 Flashcards
Why do we try to change
Expected benefits secondary to change itself
Admiration and appreciation
Success
Look for outcome
How many resolutions are abandoned after 15 weeks
25%
How many resolutions are dropped after 6 months
50%
Failure rates for changes higher for what kind of change
Dropping unhealthy habits
What are the three phases of the false hope syndrome
Failure
Misattribution of failure
Try again
Characteristics of phase one of false hope syndrome
People think they will change more than they actually do
Characteristics of phase 2 of false hope syndrome
Either blame failure on self or outside factors
Characteristics of phase 3 of false hope syndrome
Believe there is a correctable reason for failure
Explain difference between confidence and hope
Confidence is internal, more resilient and effort put into change
Hope is combination of internal and external factors that lead to the outcome
Define goals
An objective, standard, aim of action
Why is goal setting important
Motivational tool
Clarifies expectations
Makes a road map
What are subjective goals
General and depend in interpretation
What are objective goals
Attain a specific standard of proficiency on a task
What are the three types of objective goals
Outcome
Performance
Process
Advantage of long term goals
Give direction
Advantages of short term goals
Immediate feedback
Motivational
Changeable
Strengths and weaknesses of outcome goals
Strength- can motivate short term
Weakness- can cause anxiety
Decrease self-efficacy
Depends in external factors
Strengths and weaknesses of performance goals
Strengths- self efficacy- adjustable
Weaknesses- hard to prioritize
Strengths and weaknesses of process goals
Strengths- increase self-efficacy
Decrease anxiety
Feeling of control
Weaknesses- hard to prioritize
Five steps for goal setting
Set goal Secure commitment Identify barriers and develop plan Obtain feedback and evaluate goal attainment Reinforce goal attainment Repeat
define SMARTS goal
Specific Adjustable Action oriented Realistic Timely Self-determined
Risks of goal setting
Possible ceiling effect
Possible obsession with goals
Goal takes focus or fun out of targeted behavior
Ways to increase commitment
Clients set own goal Smart goals Ink them don’t just think them Verbalize Provide reward Social support
When do health habits usually develop and when do they stabilize
Develop in childhood and stabilize around 11-12
Stages of transfheoretical model of behavior change
Precontemplation Contemplation Preparation Action Maintenance
Characteristics of pre-contemplating
About 6 months
Don’t recognize or want to change
Past experiences affect
Very stable
Characteristics of contemplation
Decisional balance
Usually plan to change within 6 months
Or about two years?
Characteristics of preparation stage
About one month
Plan of action
Unstable
Fear of failing
Characteristics of action stage
Modifications in lifestyle in past 6 mon
Most unstable
Characteristics of maintenance
Regular engagement for 6 months
Behavior not hard anymore
After how long of maintenance are you likely to stay in that stage
After 5 years
what are the cognitive processes of change
conscious raising dramatic relief self reevaluation environmental reevaluation social liberation
what are the behavioral processes of change
helping relationships counterconditioning reinforcement management stimulus control self-liberation
what is a strength of the TTM
good to describe where people are at the stages
What are some weaknesses of the TTM
not good to predict who and when people will move up or relapse
what are four elements to consider when looking at readiness to change
ambivalence is normal
change is nonlinear
readiness is not static
attend to readiness in your work
whar are the four elements of MI
principles of MI
OARS
Change talk
MI spirit
What are the principles of MI
RULE resist the righting reflex understand your clients motivation listen to your cliant empower your client
What does OARS mean
open ended questions
affirmations
reflective listening
summaries
What are three concepts of t he MI spirit
collaboration
evocation
autonomy
define Motivational interviewing
communication style to build rapport with the client
client-centered and semi-directive
What is an important thing to note about MI
we do not agree nor disagree with everything the client says
Who is MI for
those who are not sure if they are ready to change
what are four foundational aspects of MI
express empathy
help explore discrepancies
understand their resistance
support self-efficacy
what are the goals of MI
establish rapport
eleicit change talk
establish commitment language
be motivational
What are the assumptions of MI
behavioral issues are common change talk takes time pace of change is variable knowledge is usually not sufficient to motivate relapse is the norm
what are the characteristics of open-ended questions
help uncover priorities and values
avoid socially desireable responses
draws people out
avoid leading questions
what are the characteristics of affiermations
statemetns of appreciation and understanding
highlight their strengths, values and goals
acknowledge efforts to amek change
what are charactersitics of reflective listening
converys empathy
creates sense of saftey
deepens and extends convo
mirrors what they say
what should you reflect in reflective listening
resistance
change talk
ambivalence
what are characteristics of summariazation
collective summary
links things together
transitional
How do you listen for change talk
DARN-C Desire Ability Reasons Need Commitment
what are the four strategies to elicit change talk
asking evocative questions
identify motivational statements
using reardniess rulers
exploring desicional balance
what are examples of evocative quesitons
problem recognition
concern
intent to change
optimism
what are ways to identify motivational statements
cognitive recognition of problem
expression of concern
optimism
what is a readiness ruler
an actual formt hey fill out
what is good about decisional balance
don’t look just at number of pros and cons, look at weight of them
what are three common styles of communication and explain them
directing- inform and take charge
guidance- ask
following- listen
traps to avoid when using MI
premature focus confrontation labeling blaming Q/A trap
what is resistance
behavior, interpersonal, signal of dissonance
what are the four categories of resistance behavior
negating
arguing
interupting
ignoring
what are ways to reduce resistance
use reflective listening
empathy
focus on rapport
what is ambivalence
person as coexisting but conflicting feelings about something
what is DEARS
develop discrepancy empathize with ambivalence avoid arguments roll with resistance support and self-efficacy
what is the righting reflex
we feel we are in charge and we want to help
what happens when we use the righitng reflex
the individual becomes defensive and withdraws
what is the RULE with the righting reflex
resist
understand clients motivation
listen to client
empower client
how do you negotiate a change plan with a client
set goals
consider options
indentify possible obstacles
identify people who support them
