Psych 269 Test 2 Flashcards
theories of behavioral change
- cognitive-behavioral approach
- transtheoretical model of behavior change
cognitive-behavioral change
- client becomes actively involved
- change focus to target behavior itself
- self-observation and self-monitoring
- classical conditioning
- operant conditioning
- modeling
- stimulus control
- self-control
- self-reinforcement
- contingency contracting
- cognitive restructing and self-talk
- behavioral assignments
- skills training
- motivated interviewing
- relaxation training
- broad spectrum cognitive-behavior therapy
client becomes actively involved
- examines own thoughts
- takes action
- builds self-efficacy
change focus to target behavior itself
- conditions that elicit and maintain behavior
- factors reinforcing behavior
operant conditioning
- shaping
stimulus control
- discriminative stimulus
- remove tempting snacks from dorm room
motivated interviewing
client and therapist
transtheoretical model
- how ready are you to change?
- stages: precontemplation, contemplation, preparation, action and maintenance ( can be termination as well)
why do ppl relapse?
- genetic factors
- withdrawal
- stress, anxiety, depression
- lack of social support
- abstinence violation effect (lapse vs relapse)
consequences of relapse
- negative emotions
- reduced self-efficacy
- may prepare for later success
- reducing relapse
- plan for relapse from outset
- lifestyle rebalancing
social engineering
- passive: don’t require personal action
- required immunizations
- improved safety
- drinking age
- different way to get ppl to change behavior
exercise
- aerobic exercise: utilization of O2, trains and improves and strengthens
- can elevate mood and well-being, energy, increases self-confidence
- can lower tension, depression and anxiety
- anaerobic: short-term, primary source of energy, uses storage
recommended amounts of exercise
- 30 min or more of moderate exercise most or all days of week
- 20 min or more of vigorous exercise three days or more a week
- 9% of US population meets these requirements
individual characteristics of exercise
- positive attitudes and beliefs toward exercise
- identity (athletic)
- exercise self-efficacy (older adults)
- positive affect
- gender
- health status
- lower stress
- smoking
social and environmental characteristics
-exercising family, social support, use of exercise groups, time, physical environment, convenient and accessible
Exercise initiation and maintenance
- exercise predicted by exercise
- extrinsic motivations for initiation
- intrinsic motivations for maintenance
- maintenance predicted by satisfaction with outcomes more than self-efficacy
body mass index
- weight (kg)/height (m^2)
- 19 to 24 is healthy range
- 25 to 29 is overweight
- 30+ is obese
obesity
- 66% of adults in US overweight
- 37% of children overweight/obese
- fat percentages
- women: 20-29%
- men: 15-22%
factors associated with obesity
- sedentary lifestyle
- lack of sleep
- daily stress
- early eating habits
- toxic food environment
- eat more vs eat less
- water vs sweetened beverages
- plant vs animal diet
psychology of eating
- why do we eat?
- environmental factors: portion size, variety, convenience and visibility and other environmental factors
- individual factors: stress and mood, cognitive load, biased calorie estimation and food halos
portion size
we don’t eat based on our hunger rather on other cues
- bottomless bowl of soup
- stale popcorn experiment
PORTION SIZE MATTERS
variety
the more variety we have, gives us a different cue for portion size
other environmental factors that aid to eating
- color
- music and lighting
- container and utensil size (ice cream experiment)
- environmental cues (all you can eat chicken wings)
cognitive load
amount of thinking required, high vs low
biased calorie estimation
ppl assume that certain meals have more or less calories, but dietitians even get it wrong
food halos
when something comes with positive label that has to do with production and not actual ingredients
metabolic syndrome
three or more symptoms
- weight around waist - more dangerous
- high blood pressure
- low HDL (good)
- difficulty metabolizing blood sugar
- high triglycerides
disease of modernization - heart disease
- job strain and high pressure
- high work demands and low control
- underemployment
- low social support
- urban and industrialized countries have higher rates
women and heart disease
- less studied
- many similar risk facts but not well-known, job factors not as clear
- onset may be 15 yrs later
- maybe HDL and estrogen protective-lower sympathetic arousal
type A behavior and heart disease
- aggressive, unceasing struggle to achieve more and more in less time
- easily aroused hostility
- sense of time urgency
- competitive achievement strivings
- rewarded by environment
treatment
- preventative: diet, smoking cessation, exercise
- relaxation
- meditation
- speech
management
- don’t delay treatment
- treat acute phase, activity for rehabilitation
- drugs, diet and activity
- stress management
- antidepressants (blood thinners) may improve CHD
factors related to CHD
- depression: heart attack, inflammatory processes
- vigilant coping
- anxiety
- vital exhaustion: fatigue, defeated, irritability
- social isolation
- Optimism may protect
what works for healthy eating?
- connect strategies to stages of change
- cognitive-behavioral strategies
- relaxation response
- more emphasis on short-term benefits
- find another way to derive satisfaction
- involve others for support
models of addiction
- biomedical
- reward
- social learning theory
biomedical model of addiction
- biological predisposition
- concordance rates
- personality traits of impulsivity intolerance of frustrations
- nicotine dependence
nicotine dependence
involved in regulation of neurotransmitters that may affect following
- memory
- reduced anxiety and tension
- improves mood
- improves concentration alterness
weaknesses of biomedical model of addiction
doesn’t explain
- initiation
- taking amount to develop physical dependence
- relapse after no withdrawal
reward model of addiction
- addiction seen as pleasure seeking
- relapse in dopamine that may overstimulate brains reward center
Strengths: addiction seen as pleasure seeking
Weaknesses: use despite little euphoria and side effects
social learning model of addiction
- addiction as behavior: classical or operant conditioning
- social-cognitive theory
- identity
- social control theory
- peer cluster theory
social-cognitive theory
- avoidant coping, avoid self-awareness
- self-handicapping model
- alcohol expectations and social norms
social control theory
connection to social institutions such as family, school, religion
peer cluster theory
do things together in group
treatment for alcohol
- alcoholics anonymous
- cognitive-behavioral
- family therapy and group therapy
- medications during remission
cognitive-behavioral for alcohol
- self-monitoring
- contingency contracting
- motivational components
- stress management - relaxation, assertiveness, social skills
medications during alcohol remission
- blocks opiod receptors (good feeling)
- blocks breakdown of alcohol causing unpleasant symptoms
- may reduce withdrawal
- gives side effects but ppl can just stop taking meds
interventions
- strong non-drinking messages can backfire
- placebo drinking
- increase self-efficacy and change social norms
- affect social norms
- social engineering (moving drinking age)
difficulty in qutting smoking
- withdrawal-physical and psychological
- decrease mood, distractibility, sleep difficulty, anxiety, irritability
- association with pleasurable activities
- weight gain
- attitude change campaigns alone do not change smoking
meds for smoking
- Nicotine replacement therapy: gum, patches, nasal spray
- occupies nicotine or dopamine receptor
- antidepressant, may increase dopamine
social engineering on nicotine dependency
- liability litigation
- regulated by FDA
- taxation
- ban ads
- restriction of smoking in places
- job smoking cessation programs
- laws
social engineering better than techniques or behavioral change?
- addictiveness of nicotine
- cost of interventions
- high rate of relapse
- peer pressure, other factors
- prevention rather than behavior change
pluralist ignorance
belief that one’s private attitudes/judgements are different from others, although behavior is same
OPTIONS
- being privates attitudes closer to perceived social norms
- bring norm closest to their attitudes
- reject the group
window of vulnerability
- 12 to 21
- middle adulthood
resistance to changing diet
- low cholesterol diets linked to mood and behavioral issues
- expensive
- insufficient/fading environmental support
- reduced novelty
- insufficient coping resources
- compensate with other unhealthy foods
