Lecture 6 - Healthy Behaviours pt.2 thurs september 19 Flashcards
are intentions to change behaviour enough
Often, intentions to change behaviour are not enough!
what do implementation intentions do
¤IIs focus on gap between intention and behaviour
¤IIs – concrete action plans:
¤ How, where, and when, in if-then format
¤ Address barriers through further if-then statements
̈ The more specific IIs are, the more effective they are likely to be
̈ Can be used to break old bad habits and create new habits
what is the format for implementation intentions
when…then
instead of: When I go to Subways, then I have chips and a coke with my sandwich
change to: When I go to Subways, then I have apples and water with my sandwich
what is the Empirical evidence for implementation intentions
¤ Moderate-to-large effect sizes (Gollwitzer & Sheeran, 2006)
¤ Shown for many domains
¤ if-then format better than how, where, when
¤ The more specific, the more effective (Dombrovski etc.)
what makes implementation intentions stronger
Mental Imagery
give a summary of implementation intentions
̈ IIs are very effective in changing behaviour and creating better habits
̈ Mental imagery can further enhance the effectiveness of IIs
̈ Both can be integrated into all kinds of interventions
What Theories and Models are Used for Understanding Health Behaviour Change?
- Attitudinal Approaches
- Social Cognition Models
- Stage-Based Theories and Models
- Cognitive-Behavioural Approaches
- Stage-Based Theories and Models
what is the assumption for the Transtheoretical Model
People will change their behaviour when they are ready to change it
Transtheoretical Model commonly known as what
Stages of Change Model
what does the Transtheoretical Model analyze
the stages/processes people go through
to bring about a behaviour change
̈ Suggested treatment goals and interventions for each stage
what are the 5 parts to the Transtheoretical Model
- Precontemplation: “I like smoking and don’t intend to quit”
- Contemplation: “My teeth are turning yellow, and I am seriously thinking about quitting”
- Preparation: “I am planning to quit smoking in the next 30 days. I am going to start by cutting back to a pack a week”
- Action: “I have stopped smoking entirely”
- Maintenance: “I haven’t smoked this entire semester”
Stages of Change: Tailored Interventions
explain the parts to this
Precontemplation
Contemplation
Preparation
Action & Maintenance
what is Precontemplation:
provide information, mot interviewing
what is Contemplation:
discuss pros and cons of changing
behaviour and methods for change
¤ Motivational interviewing = most effective intervention at this stage and at precontemplation stage for:
n Adolescents who go to bed late, smokers, problem drinkers, etc.
what is Preparation:
make explicit commitments to change, use
IIs
what is Action & Maintenance:
self-reinforcement, coping skills, social support, use IIs for barriers
¤ Behavioural strategies work best during these stages
Advantages of TTM (trans. model)
̈ Not static like other models; hypothesizes the “how” and “when” of behaviour change
¤ Views change as process rather than event
̈ Recognizes that people at different stages need different interventions
what is the Effectiveness of TTM
Shown to work
n When implemented well
n When participants’ stage reliably identified
n When intervention intense
n Better for contemplators and above than pre-contemplators
n Better evidence of effectiveness for smoking and exercising than weight loss
what are the Criticisms of TTM
̈ Stages or continuum? (arbitrary dividing lines)
̈ How many stages? (arbitrary number)
̈ Changes in stages may happen quicker than the model assumes
̈ People may skip one or many stages; some stages may be irrelevant for some domains
what are Other Systematic Approaches to Behaviour Change
- Social Engineering Approaches - Cognitive Behavioural Therapy
what is Social Engineering
Modifying the environment in ways that affect people’s ability to practice a particular behaviour
give examples of social engineering
¤ Legislating smoke-free indoor work environments
¤ Changing legal speed limit on roads and highways
¤ Legislation to eliminate trans fats from foods
¤ Requiring immunizations for children before they start school
¤ Design/architecture
what ar the Cognitive Behavioural Approache
Cognitive Behavioural Therapy (CBT) Self-Observation & Monitoring Classical Conditioning Operant Conditioning Stimulus Control Cognitive Restructuring
what is Cognitive Behavioural Therapy (CBT)
¤ Change the health behaviour itself, conditions that maintain
it, and factors that reinforce it (Freeman et al., 1989) ¤ Beliefs about health habits
¤ Focuses on here and now
give some cognitive behavioural strategies examples
̈ Self-observation & monitoring ̈ Classical conditioning
̈ Operant conditioning
̈ Stimulus control
̈ Self-control
what is Self-Observation & Monitoring
¤ Understanding factors affecting target behaviour before
change can be initiated
¤ Frequency, antecedents, consequences
¤ Record information on the target behaviour, urges, feelings
what is Classical Conditioning
Pairing of an unconditioned reflex with a new stimulus, producing a conditioned reflex
what is Operant Conditioning
Shaping behaviours through rewards
¤ Using rewards for weight loss in the treatment of obesity
̈ Pairs voluntary behaviour with systematic consequences
̈ Behaviours that are most resistant to extinction are subject to a variable schedule of reinforcement
what is Stimulus Control
̈ Involves ridding one’s environment of stimuli that provoke a problem behaviour
¤ Junk food that could contribute to overeating AND
̈ Creating new stimuli signaling that a new response will be reinforced
¤ Placing fresh fruit on the kitchen table
what is Cognitive Restructuring
¤ Involves recognizing negative, self-defeating patterns of cognitions about one’s abilities, which could trigger problem behaviours
n I.e.: “I have no will power” could lead to binge eating
¤ And involves replacing them with more adaptive, encouraging and helpful thoughts
Summary of the Two Systematic Approaches to Behaviour Change (social engineering)
- Changes the individual within the collective
- Uses the power of social context
- Deep roots in social psychology and public health
- Maybe best for education and preventing the development of bad health habits
Summary of the Two Systematic Approaches to Behaviour Change (cognitive behavioural therapy)
- Changes the individual
- Attempts to help modify an individual lifestyle
- Roots in clinical psychology
- Maybe best for treating addictions and providing social support for habit change
give a summary for this lecture
̈ Many tools available to change behaviour and create adaptive habits
̈ Target can be the individual or society-at-large
̈ Both approaches, and everything in between, are effective for behaviour change
