Lecture 12 - Lifestyle factors and mental health

Question 1

When was the first time lifestyle and behaviour change was first introduced as treatment for mood disorders by Royal Alustralian and New Zealand College of Psychiatry?

Answer 1

2020. Crazy.

Question 2

What are some of the reasons people find certain behaviour change difficult?

Answer 2

Sometimes individual live in environments that encourage a certain maladaptive behaviour. Can be social, or societally structural.

May lack a sense of capability.

May be overwhelmed by current life circumstances and feel that they do not have the resources to enact change.

Question 3

What aspect of behaviour change is essential to “deep dive” into, according to lecturer?

Answer 3

Motivation.

Question 4

Is motivation a key prerequisite for behaviour change?

Answer 4

Yes.

Question 5

What are the five determinants of motivation?

Answer 5

1. Knowledge.
   -not that helpful as many people are aware of costs of their maladaptive behaviour.
2. Attitudes.
   - people need to believe the benefits of changing behaviour outweigh the negative impacts of continuing the behaviour.
3. Normative beliefs.
   -other people’s approval is a very
   strong motivator.
   -are there people in their life who benefit from the client’s maladaptive coping mechanisms?
4. Identities and values.
   - aiding individuals to get more in contact with their values and their ideal identity is a key way to help people become motivated for behaviour change.
5. Self-efficacy.
   - a person’s belief that they have what it takes to enact the behaviour change.

Question 6

For behaviour change is a key way to increase success of change to offer alternatives, especially if the individual is using the behaviour to cope?

Answer 6

Yes.

Question 7

On a scale of 0 - 10, what level of motivation requires more work in order to engage in successful behaviour change?

Answer 7

7.

Question 8

What are the four sources of self-efficacy information?

Answer 8

1. Mastery experiences - being able to work through or achieve a difficult task improves self-efficacy. Failures CAN undermine self-efficacy.
   One way to help clients build self efficacy is to set manageable, but challenging tasks.
   Make sure to attribute their success to their abilities. People often undermine their abilities when it comes to changing difficult behaviours.
2. Vicarious experience - learning that occurs through the observation of others.
   Some examples are peer support groups, friends.
3. Verbal persuasion - communication from others about one’s own capabilities. Realistic constructive feedback on their performance that the client will believe, i.e. it is credible. Teach clients that ‘failure’ is an opportunity for growth and self-enquiry.
4. Emotional regulation - people often garner information about their self-efficacy through assessing their emotional state of being, e.g. if they are feeling anxious they may feel less capable.
   Positive mood can boost self-efficacy and negative mood and decrease it. But only if the pt feels that their mood is linked to their capabilities.
   We can normalise anxiety. We can give clients psychoeducation about their body’s desire to protect itself, how to manage anxiety etc.

Question 9

What is the Yerkes-Dodson law of arousal and success?

Answer 9

Optimal success involves a little of anxiety/arousal.

Question 10

What are SMART goals?

Answer 10

Specific.
Measurable.
Achievable.
Relevant.
Timed.

Question 11

Is If-Then planning a method to help clients prepare for the difficulties that may arise when they are trying to create positive behaviour change?

Answer 11

Yes.

Question 12

Is self-monitoring and self-evaluation key to behaviour change?

Answer 12

For some, yes. But the way this is done is entirely depending on what works for the client.

Question 13

What are some things to self-monitor?

Answer 13

Immediate reactions.
Changes in wellbeing.
What makes it difficult to do the thing.