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Psych 269 > Psych 269 Test 2 > Flashcards

Psych 269 Test 2 Flashcards

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1
Q

theories of behavioral change

A
  • cognitive-behavioral approach

- transtheoretical model of behavior change

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2
Q

cognitive-behavioral change

A
  • 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
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3
Q

client becomes actively involved

A
  • examines own thoughts
  • takes action
  • builds self-efficacy
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4
Q

change focus to target behavior itself

A
  • conditions that elicit and maintain behavior

- factors reinforcing behavior

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5
Q

operant conditioning

A
  • shaping
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6
Q

stimulus control

A
  • discriminative stimulus

- remove tempting snacks from dorm room

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7
Q

motivated interviewing

A

client and therapist

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8
Q

transtheoretical model

A
  • how ready are you to change?

- stages: precontemplation, contemplation, preparation, action and maintenance ( can be termination as well)

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9
Q

why do ppl relapse?

A
  • genetic factors
  • withdrawal
  • stress, anxiety, depression
  • lack of social support
  • abstinence violation effect (lapse vs relapse)
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10
Q

consequences of relapse

A
  • negative emotions
  • reduced self-efficacy
  • may prepare for later success
  • reducing relapse
  • plan for relapse from outset
  • lifestyle rebalancing
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11
Q

social engineering

A
  • passive: don’t require personal action
    • required immunizations
    • improved safety
    • drinking age
  • different way to get ppl to change behavior
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12
Q

exercise

A
  • 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
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13
Q

recommended amounts of exercise

A
  • 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
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14
Q

individual characteristics of exercise

A
  • positive attitudes and beliefs toward exercise
  • identity (athletic)
  • exercise self-efficacy (older adults)
  • positive affect
  • gender
  • health status
  • lower stress
  • smoking
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15
Q

social and environmental characteristics

A

-exercising family, social support, use of exercise groups, time, physical environment, convenient and accessible

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16
Q

Exercise initiation and maintenance

A
  • exercise predicted by exercise
  • extrinsic motivations for initiation
  • intrinsic motivations for maintenance
  • maintenance predicted by satisfaction with outcomes more than self-efficacy
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17
Q

body mass index

A
  • weight (kg)/height (m^2)
  • 19 to 24 is healthy range
  • 25 to 29 is overweight
  • 30+ is obese
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18
Q

obesity

A
  • 66% of adults in US overweight
  • 37% of children overweight/obese
  • fat percentages
    • women: 20-29%
    • men: 15-22%
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19
Q

factors associated with obesity

A
  • 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
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20
Q

psychology of eating

A
  • 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
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21
Q

portion size

A

we don’t eat based on our hunger rather on other cues
- bottomless bowl of soup
- stale popcorn experiment
PORTION SIZE MATTERS

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22
Q

variety

A

the more variety we have, gives us a different cue for portion size

23
Q

other environmental factors that aid to eating

A
  • color
  • music and lighting
  • container and utensil size (ice cream experiment)
  • environmental cues (all you can eat chicken wings)
24
Q

cognitive load

A

amount of thinking required, high vs low

25
Q

biased calorie estimation

A

ppl assume that certain meals have more or less calories, but dietitians even get it wrong

26
Q

food halos

A

when something comes with positive label that has to do with production and not actual ingredients

27
Q

metabolic syndrome

A

three or more symptoms

  • weight around waist - more dangerous
  • high blood pressure
  • low HDL (good)
  • difficulty metabolizing blood sugar
  • high triglycerides
28
Q

disease of modernization - heart disease

A
  • job strain and high pressure
  • high work demands and low control
  • underemployment
  • low social support
  • urban and industrialized countries have higher rates
29
Q

women and heart disease

A
  • 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
30
Q

type A behavior and heart disease

A
  • aggressive, unceasing struggle to achieve more and more in less time
  • easily aroused hostility
  • sense of time urgency
  • competitive achievement strivings
  • rewarded by environment
31
Q

treatment

A
  • preventative: diet, smoking cessation, exercise
  • relaxation
  • meditation
  • speech
32
Q

management

A
  • don’t delay treatment
  • treat acute phase, activity for rehabilitation
  • drugs, diet and activity
  • stress management
  • antidepressants (blood thinners) may improve CHD
33
Q

factors related to CHD

A
  • depression: heart attack, inflammatory processes
  • vigilant coping
  • anxiety
  • vital exhaustion: fatigue, defeated, irritability
  • social isolation
  • Optimism may protect
34
Q

what works for healthy eating?

A
  • 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
35
Q

models of addiction

A
  • biomedical
  • reward
  • social learning theory
36
Q

biomedical model of addiction

A
  • biological predisposition
    • concordance rates
    • personality traits of impulsivity intolerance of frustrations
  • nicotine dependence
37
Q

nicotine dependence

A

involved in regulation of neurotransmitters that may affect following

  • memory
  • reduced anxiety and tension
  • improves mood
  • improves concentration alterness
38
Q

weaknesses of biomedical model of addiction

A

doesn’t explain

  • initiation
  • taking amount to develop physical dependence
  • relapse after no withdrawal
39
Q

reward model of addiction

A
  • 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
40
Q

social learning model of addiction

A
  • addiction as behavior: classical or operant conditioning
  • social-cognitive theory
  • identity
  • social control theory
  • peer cluster theory
41
Q

social-cognitive theory

A
  • avoidant coping, avoid self-awareness
  • self-handicapping model
  • alcohol expectations and social norms
42
Q

social control theory

A

connection to social institutions such as family, school, religion

43
Q

peer cluster theory

A

do things together in group

44
Q

treatment for alcohol

A
  • alcoholics anonymous
  • cognitive-behavioral
  • family therapy and group therapy
  • medications during remission
45
Q

cognitive-behavioral for alcohol

A
  • self-monitoring
  • contingency contracting
  • motivational components
  • stress management - relaxation, assertiveness, social skills
46
Q

medications during alcohol remission

A
  • 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
47
Q

interventions

A
  • strong non-drinking messages can backfire
  • placebo drinking
  • increase self-efficacy and change social norms
  • affect social norms
  • social engineering (moving drinking age)
48
Q

difficulty in qutting smoking

A
  • 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
49
Q

meds for smoking

A
  • Nicotine replacement therapy: gum, patches, nasal spray
  • occupies nicotine or dopamine receptor
  • antidepressant, may increase dopamine
50
Q

social engineering on nicotine dependency

A
  • liability litigation
  • regulated by FDA
  • taxation
  • ban ads
  • restriction of smoking in places
  • job smoking cessation programs
  • laws
51
Q

social engineering better than techniques or behavioral change?

A
  • addictiveness of nicotine
  • cost of interventions
  • high rate of relapse
  • peer pressure, other factors
  • prevention rather than behavior change
52
Q

pluralist ignorance

A

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

53
Q

window of vulnerability

A
  • 12 to 21

- middle adulthood

54
Q

resistance to changing diet

A
  • low cholesterol diets linked to mood and behavioral issues
  • expensive
  • insufficient/fading environmental support
  • reduced novelty
  • insufficient coping resources
  • compensate with other unhealthy foods

Psych 269 (3 decks)

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