Mid term 1 study Flashcards
What is health psychology
Educational scientific and professional contributions of the discipline of psychology
promotion of maintenance of health, preventiona and treatment of illness, identification of etiology (things that contribut to condition) and diagnostic correlations of health, illness and related dysfunction, improvement of the health care system and health policy infomration
it is concerned with biology psychlogy and social contexts and the influence of health and illness
Health psycholigy as biopsychosocial
Relationships between the body mind and social which we need all of them and if any are disturbed than there is a negative impact
the 3 are biological which is often associated with relationship of disease and bodily health
social as interpersonal factors like social interactions and community activities
psychological - as aspects of mental and emotional wellness that also relate to behaviours
psychological - as aspects of mental and emotional wellness that also relate to behaviours
Interactions among the Big Three Biopsychosocial factors
Social to biological - isolation imbalanced lifestyle and stress
social to psychological - motivation , good mental state , stress
biological to psychological - health conditions, illness , stress
all of these result in physical and mental health
Hierarchy of natural systems
Understand that the person fits into the middle of a hierarchy of systems things above you like families communities societies and things below you like systems organs tissues cells
Foundations of health psychology
Behavioral psychology - conditions (rewards/punishments) how it influences our behvaiors like think pavlov
cognitive psychology - what we belive in and how it influences our behaviors
Social psycology - how we interact with others will influence our behaviors like cameras or people
these make up foundations of health psychology
Goals of Health Psychology goal 1 and how is it done
Goal 1 - Promote health and prevent illness at the level of both individual and the population, done by trying to understand the bidirectional relationship between the mind and the body, which influences everything like stress hormone levels, immune systems and cortisol - the mind-body connection where health psychology recognizes that psychological states can significantly impact physical health and vice versa
what is the mind body connection
understanding how mental and emotional health impacts psycial health and vice versa like brain health to nutrition, anxiety to insomnia, mood to exercise and the interaction between them all
Goal 2 of health physologu and how is it done
study psychological aspects that inform development, prevention, management and treatment of illness
- allows us to develop explanatory models for behaviors and their relationships with outcomes
behaviour change interventions (BCIs are coordinated sets of activities designed to change specified behavior patterns which are fundamental for health physch
What is health promotion
process of enabling people to increse control over and improve their health
Ottawa Charter Strategies
1986 health for all by the 2000s
Strategies
Advocate - boost the factors which encourage health - use as a major resource for quality of life, bunch of factors that can affect and make health favorable by advocation
Enable - allow all people to achive health equity - equal opportunities and resources
mediate - collaborate acorss all sectors - coordinate action by givernment, economic sectors volunatry organizations and media
Ottawa charter key action areas
Build healthy public policy - health should be on the agenda of policy makers in all sectors and at all levels - accept responsibilities to health legislation organizational etc…
- Create supportive enviroments - take care of eachother our communities and natural envorments
Strengthen community actions - communities shuold be empowered to set priorities make decisions plan strategies and implement them to achive better health
Develop personal skills - people shoul dbe provided with options to exercise more control over their health and their enviroments
Reorient health services - the responsibility for health promotion in health services is shared amoung individuals community groups health professionals health servies institutions and givernments
Health promotion logo
Incorporates the 5 key action areas and the 3 strategies
visualizations that health is a comprehensive multistrategy approach in an integrated manner essential for effectiveness
health only archives when it’s integrated and coherent
Meanings of health WHO
State of complete physical mental social wellbeingnot merely absense of disease or infimity
complete means exhaustive not perfect meaning it contains all the features ot some degree like appetiser dinner dessert
physical mental and social is considered the holistic thing of health
What does WHO also state health is
One of the fundamental rights of every human being without distinction of race political belif economic or social condition (health for all)
Fundamental to the attainment of peace and security and is dependent on the fullest co-operation of indviduals and their nation
Henry e sigerist
Said healthy person is well balanced bodily mentally
Well adjusted to physical and social envoroment and in control of their physcial and mental state
can adapt to enviromental change
contribute to the welfare of society so not just absense of disease
positive attitude towards life cheerful acceptabel of resposibilities of life
How does the Ottawa charter define health
A resource for everyday life not the objective of living
a positive concept that emphasizes social and personal resources as well as physical capacities
reach a state of complete physcial mental and social wellbeing an individual or group must be able to identify and realize aspirations to satisfy needs and to change or cope with the enviroment
health is complex multifaceted and important
what are the determinants of health according to charter
they are the fundamental conditions and resources for health including
Peace
shealter
education
food
income
stable ecosystem
sustainable resources
social justic
equity
Other ones include
social support networks
working conditions
personal health practises
coping skills
genetic endowment
access to health services
literacy
gender
culture
race
age
WHy is it important to understand health (health lit)
Access understand appriase and use information in ways that will promote and maintain health, more tan just accessing inforation but also ability to think about health and interact with it
What is WHO def of health lit
represents the personal knowledge and competencies that accumulate through daily activities social interactions and across generations
also shaped by a range of other sociatal factors including information providers and givernments
Imroving health literacy provides foundation on which citizens are able to play an active role in improving own health
engage succesfully and equip community action for health and hold government accountabel for addressing health and health equity
Indicators of Health - mortality what does it indicate (2)
General - number of deaths nationwide and porovides info on leading cause of death
Infant mortality - number of infants who die before the first birthday and indicates 2 things - the first is the current health status of the poopulatiopn
and second the state of maternal health and quality of primary care availible to pregnant women and infants
Cause specific mortality - what is the issue with it
The mortability rate from a specified cause for a population compares health status acorss reguions and track changes over time
Doesnt account for age which disease occurs ie measals affects children and cardiovascular usually affect older populations
secondly doesnt account for suffering or quality of life from non fatal disease so we need to think beyond just death rates
Malignant neoplasm disease of heart COVID and accidents lead causes of death
Life expectancy
the average number of years a newborn would be expected to live if current death rates were to remain constant
closely tied to mortability declines in mortability result in an increse in life expectancy
it is very susceptible to infant mortality and also does not reflect the quality of life or wellbeing
Social capital and 3 dimensions
The value derives from positive connections between people communities institutions and nations its very difficult to measure so we use proxy measures which are cose enough measures like attitudes of trust behaviors and also thorugh social distress high distress means low social capictal
DimensionsL
Social ties - interconnected networks fo relationships between individuals and groups
- levels of trust that charecterise these ties ie how much do you trust them
- Resources of benefits that are gained transferred by these social ties - what am i gaining from it protection saftery vent etc
Well being and the adaptive outcomes
sense of individual vitality
ability to do meaningful and engaing activities which make one feel competent and autonomous
having enough resources to be resillient in adverse circumstances ability to be resiitent through setbacks
Outcomes
- sustained healthy behaviors
- incresed social connectedness ie wellbeing to social capital
- higher productivity
- better self-regulation and coping abilities
- healthier immune systems so biological effects
- longer lives
How has wellbeing been understood and conceptualised - hedonic
refers to the pursuit of plesure and happines according to ed diner
3 dimesions - high positive affect
low negative affect meaning small amount of sad emotions
and life life satisfaction
its measured twith the positive and negative affect schedule and life satisfaction measured with satisfaction of life scale - there is no questionaire that answers all three
How Is wellbeing understood - edamonic approach and dimensions
- living a life of virture in pursuit of excellence oppsoite to hedamonic as it seeks being the best you can be ve seeking pleasure
not all actions lead to incresed well being, true happiness comes from being the best you can be and creating a positive change in the world
Dimensions: - autonomy - ability to be independant and regulate behaviors ie etick to own opinions even in a group setting
- enviromental mastery - good management of life surrounding situations and outcomes can handle daily tasks effectively and feel in charge
- personal growth - continue development of person new expiriences and progress over time challenge own ideas
- positive relationships with others - deep meaningful relationships are you a giving person
- sense of purpose - meaning in life and direction
Self-acceptance e- recognizing who you are, imperfections included
Quality of life WHo def and dimensions
An individuals perception of their position in life in the context of the culture and value systems in which they live and in relation to their goals expectations standards and concerns
dimensions
- physcial health
psychological state
level of independence
social relationships
relationships to the enviroment
personal belifs - ie relationship to religion does it give you meaning can it help you face difficulties and to what extent
measured with the WHO quality of life questionaire
Indigenous well being
- medicine wheel - symbol reflecting cosmic order and unity
composed on many different components and hold many different meanings and significnace
represents physical mental emotional and spiritual domains and that there is a ablance between these which is essential if you are out of balance there is a negative affect
this balance is also referred to as the mind body spirit connection
indigenous two eyes seeing
- seeing strengths of indigenous knowledge and ways of knowing from one eye to the strnegths of western knowledge and ways of knowing in the other
What keeps us from being healthy Just do it
hard to recognize intent to action people often intend to change health bahveior but fail to take action which is known as the intention behavior gap
ie new year resolutions only about 9 percent actually suceed
barriers to healthy eating
time money prefernce, nutrition knowledeg cooking skill willpower
Barrier to exercise
other priorities pysical lim self confidence time motiavtion willpwoer mood energy weather etc
Barriers at all healthy behvaiors know then (7)
Lack of time 0 family hosehold occupational responisbilitys
- Access issues - transport facilities and resources
- Financial costs -
- entrenced attitudes and behaviors
- restrictions in the physical envoroment
- Low SES status
- Lack of knowledge
Does stress affect our health -
affects everyone
Psychosical consequences - shown to lead marital family conflic insomnia and clinical depression
Behavioral consequences - heavy drinking cannabis more common amoung people expieiencsing moderate to severe symtpms of PTSD
- Medical consequences - positively linked with occurences of the flu sore throught headaches backaches heart disease cancer and stroke
What is stress
the idead os psychological stress was taken from the feild of psycs one of the first stress research in 1920 hand syelde noticed patience were al under physical stress and there have been 3 approaches since
Stress- response based approahc
Considers stress in terms of the general physiological reaction to noxious events in a persons environment ie changed in blood pressure and heart rate understood as the fight or flight reaction
Shortcoming - assumes that individuals function both unconsciously and automaticalay and does not consider individual differences or cognitive appraisal
for example a dog rushes you automaticallly assume that the dog is stressfull for everyone but in reality people will deal with it differenctly some will smile and pet others will panic
gives us a way to measure stress
Noxious stressor - individual physiological system - stress as a response
Stress -stimulus based approach
- views stress as a demand on an individual from their enviroment which produces strain the greater the stain the larger teh reaction as teh demand on a person increse the chain reaction on how they respond get bigger too
shortcoming - similar to teh responsed based approach assumes that individuals function both unconsciously and automatically and does not consider individual differences ie differenct test scores on a test one person may be like that was shit while the other is like that was great - according to this, situations that dont eel demanding shouldnt be stressful like super repetitive undemanign jobs that sound boring but it can even then it can be stressful even tho its not demanding
it also assums that we are machines and rect automatically and unconscious to stressors - Stress as a stim - psychological and psychological system - alarm resistance exhaustion
What is cognitive apraisal
- how we interpret and make sense of a situation
Stress- transactional approach
- understands stress as a particular relationship between the person and the enviroment that is appraised by the person as taxing or exceeding his or her resources and endangering his or her wellbeing
- basic stress occurs when someone interprets the situation as challenging or overwhelming somethign they feel is taxing their resources
model is most accpeoted of the models as it recognizes that stress is complicated - stressor - stress as complex systemic transaction - response
GAS - early theory of stress
general adaptation syndrome - triphasic adpatation to adverse events
- alarm stage - initial fight or flight symtoms body expeiriences when under stress ie high bp cortisol bp etc
- resistance stage - after initial shock os a stress body begins to repair itself lowering cortisol enters recovery but remains on high alter if you overcome this its no longer an issue - if you dont then you move into the exhaustion phase - signs of the resistance phase is - irritaglity frusturation, poor concenrtation,
- exhaustion - unable to cope w stress - you may belive you are managing it well but the body physical response says otherwise elvated bp hormoned etc , prolonged chornic stress casuing physical emotional and mental resources to the point you no longer have the ability to fight stress give up failue and hopelessness - signs of it is - fatiuge, burnour, anxiety, decresed tolerance to stress
- major critic of it is that it doesnt consider that people may respond differently to the same stressor
Stress- Contemporary Physiological approach - allosatic load
- there are a number of approaches to stress
Allostatic load - how stress causes illness over time - includes all systems for physcial and mental wellbeing
The accumulated physiolocal consequences or wear and tear on an individual exposed to prolonged stress
allostasis - the capacity of an organism to achieve and maintain stability through change and react appropriately to change - physiological impacts of overload (too much) include incresed stress hormone release like cortisol heightened immune response brain activity and cardiovascular response, inefficient bodily system functioning and incresed disease risk
Stress- contemporary physiological approach - First approach -
Two fold Stress respone - initiated by physical and psychological stress
- activation - stress response beings ie cortisol release incresed bp and heart rate
Termination - system returns to baseline in a healthy system once stressor passes
- when response fails - if the stress response continues due to poor coping allosatic load occurs placing excessive pressure on bodily systems
Stress- contemporary physiological approaches - types of allostatic load
- normal allostatic response as in two fold
- repeated hits - multiple stressors over time - ie emotional stress piling up
- lack of adaptation - inability to adjust to the same type of stressor - ie stilll stressed for exams even tho you have written many of them
- prolonged response - delayed shutdown of the response after the stressor is terminated - stages are weighted ie after getting in car accident stay anxious for days high heart rate cortisol effecting sstems like cardiovascular and immune
- Inadequate response - insufficient secretion of stress mediators, i.e. not enough cortisol is produced - inflammation higher leads to immune disease
Stress- contemporary physiological approach - what is the major critique of allostatic load
- it is invasive bp cortisol hormones, etc., and difficult to measure an individual’s allostatic load, thus limiting its application feasibility
Stress- contemporary psychological approach - second approach to stress
Life events - often known as acute stressors
- stamps from observations of clusters of emotionally distressing events that were followed by illness onset
hypothesizes that life changes are stressful and require adaptation
research shows that the onset of major life events are linked with incresed rates of cancer heart disease depression amoung other illnesses
measured using the social readjustment rating sclae or SRRS
- this assigns a number value to a life event incresed score means incresed liklihood to experience disease - how many things you have checked off on the sclae gives you load
the olf sclae had like 40 the new one has seen updated
Stress- contemporary psychological approach - life events - what is the major cirtique of this approach
ignores recurrent day to day problems or chronic conditions ie stressful jobs ongoing stressors wont appear on measuremnets which leads to drip drip effect meaning drip into a bucket of accumlators
Stress -contemporary psychological aproach - third one
Daily hassles - created in response to life events critique
often known as chornic stressors
heavily influenced by transactional theory and was created by dr lazarun in response to what he perceived as major shortcomnings of the life events approch
stress arises from a dynamic transaction between a person and their envorment and our subsequent apprasial and coping
much of the stress we experience come from day to day stress ie collegeasges friends to do lists shoveling snow etc - day to day is significant
not just about the individual as in the allostatic load or enviroment as in life event theory but also the interaction between them
researchers have dound that daily hassels are associated with incresed negative affect agitation and cortisol levels in the general population and greater symptomatology for those experienceing chronic illness conditions
measured via hassle and uplifts scale, so like it, a scale saying how much that thing was a hassle vs how much it was an uplift each side calculate the total, i.e. children 0-3 hassle vs 0-3 uplift how much it was for each for past 24 hrs
Stress - contemporary psychological approach - daily hassles - major critique
- our approach to the measurement of daily hassle may be confounding these with psychological distress - when you ask people to evaluate the severity of daily hassles, you are also indirectly asking them to reflect on how distressed those hassles make them feel, so instead of measuring stressors objectively, you might be measuring the ripple of psychological distress
Acute vs chornic stressors daily hassles vs life events
- acute stress - car accidents running late studying for exams
chronic stress - drip drip effects - relationship problems, work demands, or financial constraints
Responding to stress - what is coping
- the process of constantly changing cognitive and behavioral efforts used to manage specific external like enviroment and internal like feelings demands that are appraised as taxing or exceeding ones resources
- the concept of coping presumes the existence of a condition of adversity or stress
- the coping process includes direct efforts to solve the problem and manage ones emotions
- requires more effort or demand than normal
- could be acute or chronic
- also a response to stress
Coping as a visual explaination
- dynamic process - between coping and stressful event is a dynamic process
series of transactions between person who has set of resources such as money and time social support and other life stressors like major life events and daily hassles
not a one time action but rather a set of resopnses occuring over time which the envrioement and the person influenced
have stress and then have the anticipated furture course of action
Primary appraisal - existing harm or loss future threat and degree of challenge
secondary appraisal - evaluation of coping resources and options
the way you cope is influenced by internal and external sources
Coping styles 4 and issue
Problem focuses - addresses the problem causing the distress - often the most beneficial
- emotion focused - aims to reduce the negative emotions associated with the problem positive reframing acceptance humor trying to cope with emotions arising with stressor
- meaning focused - cognitive strategies to derive and manage the meaning of the situation
- social coping - reducing stress by seeking emotional or instrumental support from their community
- there are also lots of studies that some coping mechanisms result in worse outcomes like emotion focused coping on a spectrum can turn to emotional suppression
in terms of problem focused can turn to complete disengagement
Inequites
health inequities in canada in general canada is a healthy community but some pop are more healthy than others called health inequities caused by genes choices you make lifstyle exercise alchol and lead to different health outcomes social determinants of health can also have influence ie higher incomes healthier than low income refers to health inequalities that are unfair or unjust ie remote regions dont have as much access to fruits and veg
Key health inequities in canada
- children in low income families
- infant mortality - low SES is strongly correlated indigenous have higher rates too
- early childhood development - know vulnerability in early childhood development is higher in materially and socially deprived communities - higher in lower income communities and higher among indigenous children
- perceived mental health - mental health lower amoung adults with severe functional impairments and in adults permanently unable to work
- obesity - women iwth lower incomes have higher rates men is opposite also women wth lower education levels more pronounced
- diabetes - prevalance among adults with lower SES especially among women
- high alc consumption.- prevalent in higher income higher in men
- smoking - higher in those who did not complete high school, unskilled workers, and higher in those in the lowest income groups
- oral health- inabilities to chew higher in groups that are permently unable to work lower income and higher for those with less than a high school education
food insecurity - women and youth are most impacted higher in First Nation and Inuit people living in remote areas are more likely to experience food insecurity
Major takeaway of key health inequalities
- health disparities are preventable circumstances that adversely affect groups of people who have systematically experiences greater obstacles to health
- those obstacles can be in teh form of their racial or ethnic group their religion their SES geneder age all these things that we see in above, reducing health inequalities means helping oto give everyone the same opportunity to be healthy no matter who they are or where they live and the next takeaway is that achiving health equity requires valuing everyone equally with focused and ongoing societal efforts to address avoidable inequalities historical and contemporary injustices and social determinants of health and to eliminate disparities in health and healthcare
Health behaviors
- behaviors undertaken by people to enhance or maintain their health
Health habit -
health behavior that is firmly established and often performed automatically without awareness ie like seatbelt brushing teeth and diet
becomes independent of the reinforcement process - very resisteant to change ie you still brush teeth
Health behaiors are influenced by
- social cultural and physical enviroments
individual choices
external constraints
Health model behaviors
- health outcomes splits into 2 components length of life and quality of life - determined by down and upstream factors
health outcomes -
health behaiors have about a 30 percent contribution in terms of lifestyle choices things like tobacco diet exercise alchol sex play a key role in shaping health outcomes
- clinical care make up 20 percent
social and economic factors make up 40
Common health behaviors - personal
influence health status from the focus of health promotion
health behaviours are dynamic and vary over life span and day to day across cohorts and settings different people have different relationships with health behaviours, psychological and social identity, and they change over time
Physical health behaviors - health matienence
Health matenence - sleep -
- essential for body repair and recovery tissues heal muscle growth and immune system strengthened linked to several chornic conditions like heart disease and obesity if not get enough
also good for brain functions supports memeory emotional regulation etc
Physical health behavior 0 nutrition and exercise
- diet - very highly focused on healh behaviors
diseases of affluence like obesity, coronary heart disease cancer, and dental issues, a large portion of pop in westernized countries as they seem to be multifactored diet seems to be a big influence fruit and veg are good and needed
Danger and risk avoidance - physcial health behvaior
- danger avoidance - risky sex can have profound impact on life high life partners incresed STI risk or prg immediate or long term health also economic and social status of individuals families and communities
Substance abuse - alc drugs, smoking, binge drinking, positioning death, and other health behaviours like driving under the influence and risky sex things like prescription drugs
Personal behavior - general well being
- psychosocial health behavior
relationships culture, leisure social networks protective when engaging in regular basis non-work tasks and strong social support tend to be more trusting
Effecting behavior change
- numerous theories, models, and techniques have been developed to understand health behaviour and its determinants
Terms to know theory model mechanism mediator moderator
theory - well established explianation of pheomena based on evidence guiding research and practise
model - simplified visual representation of a psychological process or system that helps explain and preduct behavior
Mechanism 0 the underlying process through which an effect occurs explianing how change happens
Mediiator - a varibable that explains the relationship between an independent nd dependent variable showinbg how or why an effect occurs like the middle man shows the conenction why this hapes ie studying leads to better grades mediator could be improved ofcus in turn better grades it conencts the indep and the dep
Moderator - a variable that influences the strength or direction of the relationship between an indep and dep variable indicating when or for whom an effect occurs like a boost or volume button - doing exercise increases mental health, strengthing relationship of outcome, i.e. someone’s low interest in exercise, not much relationship but if you turn up volume bottom on moderator interest in exercise love exercise relationship of indep and dep get stronger
Terms exp design intervention indep and dep variables
- exp - research deisgn in which variables are systematically manipulated to establish cause and effect relationships
Intervention - a structured action or program designed to bring about psychologicla or behavioral change becomes an experiment under controled conditions on purpose to change behavior imporve outcome ie therapy training program not a type of exp but rather it comes one i s it is tested under controlled conditions which is key that it is systematically manipulated
indep variable - factor that is manipulated
dep =- the outcome of interest effect of the index variable
Goal setting theory - some people argue that it is the basis of all behaviours
Goal - object aim of action importance of goal setting has been noted in personal organization and global contexts
theory of motivation explains what causes some people to perform better on tasks than others, and it is based on biology that all living organisms must engage in goal-directed actions to survive
Popular approach to goal setting theory and critique
SMART goals - specific measureable achivable relevent timely
- setting them ensures clarity and focus which ensures sucess
objectives into smaller more actionable chunks
Major critique: very little evidence exists to suggest SMART goals are the most effective strategy to achive goal related outcomes
the widespread belife that goals are synonymous with SMART action plans has done much to stife the development of a more sophisticated understanding and use of goal theory SMART goals dont belong to any specific theory and doesnt fit into a specific thing
Lock and Latham’s setting theory
- Properties of goals
- Specificity - clear well defined what needs to be done and when more specific the better
Challenge - goals should be difficult yet attainable out of comfort zone but not impossible if its too difficult then detachment occurs
Goal mediators - lock and Latham goal setting theory
- relationship between goal setting and goal achivement
- choice/direction - focus on goal relevant task and minimize distraction
- effort - goals increse the effort and energy intensity individuals invest in achiving them like a motivational boost - set challenge goals put in more mental and physical work to achive said goal
- persistance - influence how long individuals sustain effort balance speed endurance based on goal difficulty and deadline they influence how long you are willing to stick with tasks
- strategies - use of effective plans problem, problem-solving techniques, try what we can to find success, i.e. planning study sessions with different methods, right strategies make a huge difference
Lock and Latham - Goal moderators
Commitment - level of dedication and willingness to pursure the goal influenced by personal values and goal importance most relevant when goals are difficult to achive - require high effort and spending of resources like time - good preductor of success
- ability - knowledge skills and exerpeience required to achive the goal
- Self efficacy - persons belif in their own ability to succeed drives motivation and resillience
- feedback - regular info on progress helps adjust efforts and maintain motivation
- resources - the availibity of time support and tools needed to accomplish the goal
- low amounts of these five moderators will decrease the likelihood of achieving the goal
Locke and Latham - theory of how to
Do an initial assessment of the moderators to set a goal very firts thing you do if they are all present to a certain degree set a specific and challenging performance based goal ie walk 10 k only be done when all the moderators are in place
- if they are not present even one of them then individual should set a learning goal specific and challenging which will help increse the moderators that we have availible to ourseves once those are developed then back to specific and challenging performance goals
Other considerations with goal setting
Consider time
lower order goals are goals that can be achievd in the near future
Higher-order goals are goals that won’t be achieved for a significant amount of time, and until lower-order goals have been realized
Self regulation theory
- process of controlling thoughts emotions and actions towards teh attainment of goals - how we stay on track to reaching goals ie adjusting along the way ie study exam have study goals
- the most popular theory of self regulation is the common sense model of self regulation which was initially developed to understand how individuals managed threats to our health
Common sense model of self reg Walk through
- first you have a threat cue - signal or trigger that indicated a potential risk or danger promting a response
- Secondsly you have the perception of it - how individuals interpret and make sense of the threat based on belifs and experiences makes on how we see the world
- abstract concepts - which are logical reasons and interpretations of a threat using facts and knowledge ie cool responses see toger in the room how to react to that tiger how did it get in here what happened etc
- concrete concepts - personal experiences and sensory impressions that shape how a threat is understood this is subjective to feeling and can result in hot responses or impulsive reactions, i.e. walking through a field and brushing past something and having beenke before. abstract concepts would be like what could it be I wonder what’s in the fields how it felt on leg concrete concept, bitten by a sna you go into fight or flight
Common sense model of self regulation after the initial threat perception abstract and concrete
you move to the top of the graph being the problem focused arm which is an aspect of self regulation that involves taking direct action to reduce or eliminate teh threat like a lump could indicate worry for cancer but motivate to schedule an appt what are you doing to take action
Common sense model of the self-reg bottom arm
emotional regulation arm - aspect of self red focused on maintaining emotional resopnse to threat
- representation of emotional reaction - how emotions such as fear worry are perceived and experienced in response to threat
- coping for emotional control - strategies used to regulate emotional distress caused by the threat
- that includes -
- attentional deployment - focusing on or diverting attention away from the trheat to manage emotions
- cognitive reappraisal - changing how one thinks about the threat to reduce its emotional impact think of the posiiton rather than the negative
- proactive behavior - taking constructive actions in advance to prepare or address trheat
- response modulation - adjusting emotional expressions and reactions to cope with threat effectively
then
- appraisal of outcomes - assessing whether emotional regulation efforts have successfully reduced distress
Health belief model for behaviour change
- psychological framwork used to understand health behaviors and adopt to different health practises
- insight on how people make health related decisions and how various factors influence it
health beliefs are influenced by individual differences and demographic psychological things like gender, age, and ethnicity These factors explain how people from different backgrounds have different perceptions of health risks, benefits, and barriers and influence the likelihood of engaging in action
What three behaviours does the health belief model take into account
- perceptions if illness threat
- consists of perceived susceptibility like how likely to get it and perceived severity like how bad would it be if i did get it and considers both the mental and social elements
- evaluation of responses
- perceived beenfits ie by takign action what would i gain incresed quality of life well being the more benefits the more likely they are to take action
- Perceived barriers - practical like time or cost of psychological like fear or embarrassment or social the more barriers the less likely to take action
- health motivation
- general interest and commitment person has to their general wellbeing there is the proactive trying to prevent or only take action when its severe ie reaction
- cues to action
- triggers that prompt a person to take health related action ie a reminder letter new symtpm tV ad someone close to you that died can be internal like physcial or external like mass media
- Actions
- behvaior change likly to occur if
- the benefits outweight the risks, they have a high level of health motivation , they belive they are highly susceptable to a serious condition
ie smokign more likely to quit smoking if they belive they are suseptable to smoking illnesses consider those to be seriorus and that they consider that quitting would benefit them
- the benefits outweight the risks, they have a high level of health motivation , they belive they are highly susceptable to a serious condition
Protection motivation theory
- revision of the health belife model incorporated
- formalizes idea that is the motivation to take action to promote health and prevent illness derived from threat appraisisal combined with coping appraisal - not as direct determinants of the action but rather direct determinants of protection motivation operationalised as intention
- appraisals dont go directly from thinking ot acting but now thinking to intention to acting
- a theoretical prediction that an individual may not respond to a threat by taking appropriate protective action to address it but instead attempts to manage and reduce feelingsnate responses referred to as of threat alter maladaptive coping response
Threat and coping appraisal for PMT
- threat appraisal
- perceioved suseptibility - probability that one will experience harm if action is not taken
- perceived severity - the degree of harm experienced if action is not taken
- coping appraisal
- perceived response efficacy - the effectivenes of the recommended behavior in removing or preventing possible harm
- perceived response cost - the sacrifise associated with he recommended behavior
- perceived self efficacy - belife that one can successfully enact the recommended behavior
Cope with threat - PMT
- maladaptive coping response
- threat very serious but dont think the solutions will work or they are not capable to come up w solution themselves less likely to take action
- instead of taking action to reduce health risks, individuals may use coping strategies to protect themselves
- avoidance denial fatalism wishful thinking hopelessness
Protective motivation PMT and what is the difference between the 2 theories
- adaptive coping response
reduce the threat
referes to the motivation to protect onself against a health trheat and the intention to adopt recommened protective actions
occurs when indiviudal has high threat appraisal and high coping appraisal
This is the key differnce between the 2 theories the INTENTION to act on the threat intention as a bridge between thinking and doing - when people think that its too difficult to change the trheat they move to reduce the emotional aspects like coping with the threat
social cognitive theory
- how people learn behaviors in a social context
- new skills and behaviours occur through dynamic interactions between environment behavioural and cognitive influencess
social cognitive theory - reciprocal determinism
- one of the fundamental compoenets about this theory
- described the interplay between enviromental behavioral and personal factors in the process of learning and behavior chnage
- enviromental - aspects of enviroment that influence behavior social norms cultural influences access to resources and infomration
behavior - aspects of behavior that influence enviroment actions skills competencies behavioral patterns
personal - internal factors influence behaviour outcome expectancies, perceived self efficacies, and goals
social cognitive theory - perceived self efficacy
- not the same as self confidence as self confidence has to do with whole feeling where as efficacy is very task related belife in that i can handle this specific thing
- a personas beliefs in their own capabilities to perform an action required to attain a desired outcome and determines how persistent you will be when faced with difficulties
- reflects a subjective estimate of the amount of personal control an individual expects to have in any given situation
Social cognitive theory - what can self efficacy be enhanced through and which order does it matter the most in
- personal acomplishment - mastery experiences if you have done it before you can do it again
- vicarious experienes - watching others similar to you succees if they can do it i can too
- verbal persuasion by others - encouragement by others
- perceptions of minimal emotional arousal - calm in control of high pressure situations means increse in performance but incresed performance anxiety means lowered self efficacy
Social cognitive theory - outcome expectanies
- anticipated consequence of behavior
understood under 3 dimensions
Areas of consequences - physical - what do you expect to psycially occur after behavior change ie stopping smoking less coughing but incresed muscle tension
social - how others respond ie smoker dissapointed from other smokers but praised by family - self evaluative - how you think you feel about yourself
Positive or negative consequences - positive as pride imporved health and negative as discomfort or social disapproval
Short vs long term consequences - timeline of consequences: short-term withdrawal but long-term increased health
Social cognitive theory - environmental factors
- external influences
- perceived sociocultural factors that resides in living conditions personal cirucmstances and political economic or enviromental systems
dont operate in isolation interact with personal factors like self efficacy and outcome expectancies that lead to individuals to form a goal ie belive in sticking to a workout routine self efficacy but there is no gym nearby or cultural stigma means enviromental barriers would hold them back
Barriers - impediments in the way of taking action
facilitators - opportunities that make taking action more appealing
Social cognitive theory - goals
and behavior
- guide behavior change
- intenstion to execute the desired behavior
distal goals like high order long term big pictur like weight loss pro etc
proximal goals like lower order like actionable steps to help get to the long term distal goal
behavior - actions taken to achieve desired outcomes
Self determination theory
- focus on cultural and social factors facilitate peoples slef of volition or inititive to wellbeing and quality of performance outcomes
- assumption that people are active organisms with evolved tendancies to want to grwo master challenges and integrate new expierences into coherent sense of self these tendencies dont operate automatically and require ongoing social support that is the social context can support or thwart towards engagement and growth
- effects on extrinsic rewards on intrinsic motivation
external rewards can undermine internal motivation
Self determination theory - basic psychological needs mini theory
- proposes that all humans have three basic or fundamental psychological needs
fufillnes of these needs leads to optimal functioning and well being and when its not leads to disengagement and burnout - autonomy - defined as the need to feel that one is the origin of their own actions
- competence - exerpeience of mastery and efficacy
relatedness - need to feel connected to other people in a meaningful way
Self determination theory - cognitive evaluation mini theory
- created to explain the varying perceptions an individual can have about the underlying cause of behavior which are known as the locus of causality
- external locus - individual belives that tehir behavior is guided by fate luck or other external circumstances
internal locus - individual belives that their behavior is guided by his her personal decisions and efforts
leads to 3 types of motiation - intrinsic motivation - engaging in tasks or behaviors for the inherent satisfaction internal locus of control
extrinsic motivation - engaging in tasks or behaviors for external reason - A motivation - lacking any intention or drive to take action
Self determination theory - organismic integration mini theory
- extends the distinction between intrinsic motivation and extrinsic motivation
- done by placing the processes taht determine the type of motivation individuals experience when performing various behaviors into a continnuum from highly self determined to minimally self determined:
Intrinsic regulation - most self determined end - indiviudals viewtheir behavior as highly autonomous
integrated regulation - doing something because its part of someones identity
identified regulation - doing something becuse it aligns with ones values - introjected regulation - behavior is motivated by internal pressure
- external regulation - driven by externally administered rewards or punishments
- non regulation - most minimally self motivation end - a complete absense of internal or external motives to act
Theory of planned behavior - Behaviorable beliefs
- produce favourable or unfavorable attitudes
- instrumental behavioral beleifs - a person expectation that performing a behavior will lead to a certain outcome
Experiential behavior beliefs - a person expectation that performing a behavior will involve a certain experience
Theory of planned behavior - what does behaviorable beliefs loead into on road map
- Attitude toward behavior - produced by the aggregate of an individuals behavior belifs about a certain behavior and can be positive or negative
Theory of planned behavior - normative beliefs
- perceived social pressure or subjective norm
- injunctive normative beliefs - a persons expectation where important otehrs will either approve or dissaprove of a behavior
- descriptive normative beliefs - a person’s beliefs, whether important others themselves, will perform the behavior - ie someone tells you not to eat something, but you see them eating it
Theory of planned behavior - what does normative beliefs lead into
subjective norms - overall social pressure to engage in the behavior
Theory of planned behavior - control beleifs
- give rise to perceived behavioral control
- persons expectation that facilitating or inhibiting factors will be present in the situation of interest ie abilities time and money
Theory of planned behavior - what does control belifs lead into
- behavioral control - individuals evaluation of the difficulty or ease of performing a certian action
- capacity - the availibility of requisite skills and resources needed to perform a behavior
Aunotomy - the extent to which a person belives that the decision to perform a behavior is entirely within their control - similar to self efficacy but different in that assessed on ease or difficulty of behavior where as self efficacy is confidecne of individual
ALSO, it moderates the effects of attitude towards the behavior and subjective norm on intention and of intention on behavior
Theory of planned behavior - intention
- a motive to execute the desired behavior
Theory of planned behavior - actual behavior control
- mediates perceived behavior control
moderates the effect of intention on behavior
theory of planned behavior - behavior
- action taken to achive desired outcomes
Key takeaway of theory of planned behavior
- the more favourable the attitude or subjective norm the clearer it seems actual behavior is a subjective norm as well as greater amount of perceived control and actual control the stronger a persons intention to perform behavior and eventually behavior
- ie smokers who believe smoking causes serious health outcomes who believe that others think they should stop motivated by the belief that they are capable of stopping and with a specific intention to do so will be more likely to stop than with people from other believes
Transtheoretical model of change
- most commonly applied theoretical and clinical frameworks across health fields acorsssmoking alcohol abuse addiction condom use bullying etc
- offers clear pathways forwad person centered acknowledges people are at different stages
- assumed individuals change behaviors gradually rather than suddenly so each stage individuals readiness to change different strategies can be employed
Transtheoretical model of change - Precontemplation
- occurs when a person has no intention of changing behavior that is key
- individuals in this stage have limited awareness of their negative behavior and are often resistent unmotiated and unwilling to change
- cons outweight the pros
- usually only take action when they are coerced they have NO intention of changing behavior
How to move forward - consciousness-raising - becoming more aware about the problem and solution
- Envormental reevaluation - noticing how ones unhealthy behavior affects other and how change coul dhave positive affects
- dramatic relief - feeling various emotions related to the current behavior or change ie fear worry hope and inspiration
- social liberation - realizing that society is supportive of healthy behavior
Transtheoretical model of change - contemplation
- occurs when a person is aware they need to change but have not yet made a commitment to take action
individuals may stay stuck at this stage for long periods of time that is charectised by ambivalence and indecisiveness
not quite a clear path forward yet
how to move forward - - self reevaluation - realizing that the healthy behavior is an important part of who you want to be
Transtheoretical model of change - preparation
- shift from thinking to getting ready to take action- you have made commitment to decide to change
- people in this stage often take small steps that they belive can help them make behavior a part of their lives
ie researching gyms buying workout clothes etc
How to move forward - helping relationships - finding people who are supportive of their change
- counterconditioning - substituting unhealthy behaviors of healthy ones
self liberation - beliving in ones ability to change and making commitments and recommitments to act on that belive
Transtheoretical Model of change - Action
- occurs when person modifies behavior
- gain confidence as they progress along their journey. of change and often wiling to receive assistance and support from others
How to move forward - reinforcement management - finding behaviors and activities that reinforce change and disengage from reinforceres that suuport the status quo
- Tim control - using reminders and cues that encourage healthy behavior and avoiding places that don’t, ie laying workout clothes the night before or removing ask trays for quitting smoking
Transtheoretical model of change - maintenance
- occurs when a perosn is working to prevent relapse and to consolidate gains they have made in a previous stage
- occurs after 6MONTHS not a couple weeks
- possible to stay at any of these stages for life
How to move forward - consider potential triggers - identifying situations emotions or enviroments that could tempt the person to revert of old behaviors
- Contingency plans - outline specific actions to take if a relapse or slip occurs
Transtheoretical model of change - termination
- occurs when a person has no desire to return to prior negative behaviors often not included because it is difficult to achive and a more realistic goal may be maintenance - 0 temptation for relapse things like putting on a seatbelt or brushing teeth could be examples
