Psychology Flashcards
1
Q
Art of living
4 aptitudes
A
- Ability to enjoy- broaden leisure activities, remove barriers
- ability to choose- understand options and fit
- keep developing- ‘growth needs’, challenges
- see meaning- worth in their life, value in accomplishment
2
Q
Health coach 2 mindset
A
- draw out potential, enable, develop, reflect, strategy oriented
- help client find solutions
3
Q
2 necessary ingredients to coach success
A
- coach knowledge
- client readiness level
4
Q
4 competencies w/ in emotional and interpersonal arena
A
- self awareness
- self regulation
- empathy (aware others emotions)
- social skills
5
Q
Disc model for personality traits
4 personality types
A
Dominant. Inspiring
Cautious. Supportive
Outgoing, people oriented, reserved, task oriented
6
Q
Task oriented
People oriented
A
T- talk about what they think or how things are done
P- talk what they feel, or how things seem
7
Q
Trans theoretical model of behavior change
Pc-Pam
A
- precontemplation Contemplation Preparation Action Maintenance
8
Q
Declarative self statement
Interrogative self statement
A
- extrinsic- ‘I will stick to my food plan’
- intrinsic- ‘will I stick to my food plan’ open ended/guiding
9
Q
5 waves of trust
A
- self
- organizational
- societal
- relationship
- market
10
Q
Health coaches guide clients through:
A
Goal setting Education Motivation Programming Support Progression Referrals
11
Q
‘3 musts’ trap
A
- must do well or I’m no good
- others must treat me well or they are no good
- must get what I want
12
Q
Cognitive behavior therapy
A-B-C model
D
A
- how people react is not based on event, but how event is viewed
A- activating event
B- beliefs about event
C- emotional/ behavioral consequence of beliefs
D- (coach) dispute/ challenge/ question beliefs
13
Q
‘Step D’
Examine evidence
Shades of grey
A
- examine for belief vs. assuming (what are the facts)
- partial success, not 0 or 100
- would you say that to a friend?
14
Q
10 cognitive directions
A
- all or nothing
- over generalization
- negative filter
- discounting positives
- jumping to conclusions
- emotional reasoning (I feel…so it must be true)
- definitive statements
- labeling, self deprecating
- excessive blame
15
Q
7 step problem solving model
A
- identify problem
- goal selection
- generate options
- consequence/effect
- decision making
- action
- evaluate
16
Q
Grow model
A
- Goal- define clearly
- Reality- details of situation
- Options- open ended questions
- What/how/when- smart goal
17
Q
Smart goals
A
Specific Measurable Attainable Relevant Time
18
Q
Neuron linguistic programming
A
- neuro- mind/body interaction
-linguistic- thinking expressed trough language
-programming- study of patterns in thinking/behavior
(Unhelpful thoughts create obstacles)
-rapport building + questioning to help client see through perception of reality
19
Q
Behavioral modification
A
- modify old ways of eating
- small consistent steps
- environmental/ situational control of eating
- self-monitoring
20
Q
eating and activity patterns affected by
A
friends/ family culture finances current health status work cope/connect/celebrate scenarios
21
Q
ecological perspectives
sio-ecological model
A
interrelationship between individuals and the environment in which they live and work and examine the many levels at which individuals are influenced
-both support and barriers
22
Q
interpersonal effects (fat friends)
A
57% increase if friend gained weight
40% if sibling
37% in spouse
(whether lived nearby or not)
23
Q
socio ecological model
IISCP
A
interpersonal-prior experience
interpersonal-family (daycare/elderly)
school- sidewalks, cafeteria portion/selection
community-cultural values/norms
public policy-local food, healthcare opportunities
24
Q
health belief model
A
persons health beliefs influence decisions about behavioral change
-address and correct beliefs
25
self determination theory (1)
autonomous
controlled
- feel as if acting of own free will
| - because they feel pushed by external forces
26
self det theory (2)
| 5 categories IM, InR, IdR, IntR, ExR
intrinsic motivation- enjoy activity, autonomous/most effective
integrated regulation- integrated into self concept (I am a runner)
identified regulation-activity helps reach meaningful goal (feels autonomous, personal values)
interjected regulation-they think they should but don't really want to
external regulation-solely from outside pressure (least likely to succeed)
27
3 factors guide human development
autonomy- people like to feel they have choices
competence- like to feel they have some skill/improving or lose motivation
connection-feel bond to others, motivational
28
self efficacy
operant conditioning
-belief a person can perform a task
> situation or behavior specific
>especially low with precontemplators/contemplators
-relation between behavior and consequence
>walk with friend=enjoy time w/ friend=emotional reward= may become autonomous
29
self regulation/ control
| 4 ideals
1- self control is a limited resource (adjust environment to limit occasions for self control (limit junk food)
2- habits are comfortable and require little control (people can only tolerate small disruptions in routine before experiencing stress)
3- coping w/ stress requires self control (limited)
> try to enact change during periods of low stress (after holidays)
4- self control is renewed daily-highest in morning
30
actual issue w/ overweight people trying to lose weight
- diets impossible to follow
| - unrealistic goals
31
false-hope syndrome
planning fallacy
-tendency to set unrealistic goals
-people underestimate time/energy/resources necessary to complete given task
>habits take time (small manageable goals)
32
stress
emotional eating
- #1 reason people abandon plan/program
- triggers anxiety/anger/sadness
coping w/ stress becomes more important than program
-eating caused by stress
33
lapse
| relapse
- short term disruption in program (oops)
-return to former behavior (give up)
> lead to failure/guilt > deplete self control > motivational collapse
34
key to early stages of change
- need information of negatives of not changing
- life-style change is only way
- overly ambition= ensure set realistic goals
35
environmental cues
-have clients become aware of cues
>give away or stash junk food
>put fruit in the open
> buy new gym clothes
36
increase self-efficacy
- logs
- comparable role models (in real life or articles)
- advise on what to wear, where to go, gym norms (create level of comfort)
37
regular physical activity can
reduce: depressions, stress, anxiety
improve: mood, energy levels
> help clients find enjoyable activities
38
when clients get hooked on exercise they:
- perform the activity
- reduce stress
- increase energy for self-control (meditation, positive self-talk)
39
self monitoring
-one of most important tools
>need way to track food and activity
1. increases awareness
2. link w/ coach outside of apt
3. evaluating success and challenges (trigger)
4. positive reinforcement, increase self-efficacy, physical evidence
40
problem solving:
| cognitive restricting requires-
-must be client driven
-consciously changing way one perceives or thinks about something
>requires-develop awareness automatic thought, self talk, counterproductive thoughts
-thoughts related to exercise? (teased as a kid)
- time and practice to change
-make exercise appealing
41
programs should last
16-24 weeks for best chance success
42
abstinence violation effect
- blame themselves for lapse and fall into a relapse because of 'all or nothing' concept of thinking
43
life style/ weight management groups
- proven more effective whether client says they prefer or not (peer support/ motivation/ info
- weekly homework
- ensure discussions aren't one sides/ stay on track
44
wellness factors
| EIS EPS
- emotional - express emotion w/ comfort
- intellectual- lean and analyze for healthy conditions
- social- develop satisfying relationships
- environmental- appreciate and improve external conditions
- physical- achieve healthy lifestyle
- spiritual- seek meaning and purpose
45
operant conditioning
- behavior influenced by consequences
| - examines learning process by looking at relationships between antecedents, behaviors, consequences
46
antecedents
stimulus control
- stimuli that precede a behavior and signal likely consequence
- can be manipulated in environment to maximize likelihood of desirable behaviors
47
response consequences
| PNEP
-presentation, non-concurrence, removal of positive or aversive stimuli
- Positive reinforcement- positive stimuli- increase likelihood
- negative- removal or avoidance of aversive (negative)stimuli
- extinction- positive stimuli following behavior is removed
- punishment- introducing aversive stimulus following undesirable behavior (increase fear/ decrease joy)
48
personality traits
- self motivation
- conscientiousness
- reflective of one's ability to set goals, monitor progress, self-reinforcement
- represents individuals tendency to be dutiful and organized
49
cognitive factors
- health perception
- locus of control
- perceived barriers
-knowledge, attitude, belief variable (negative barrier)
-belief in personal control over health outcomes
> positive indicator of unsupervised adherence
-lack time, demonstrate negative relationship to activity- program adherance
50
belief continuum (4 steps)
1. external event takes place
2. client/s thought (often irrational or distorted)
3. emotional reaction to belief about the event
4. response behavior
(thinks about weight loss plan/ failed in past/ will fail again/ cant do it/ gives up)
51
transtheoretical model of behavioral change (TTM)
| core components
- stages of change
- processes of change
- decision balance
- self-efficacy
- temptations to relapse
52
(1st component TTM)
| stages of change
precontemplation- not even considering
contemplation- weighing pros and cons
preparation- some form of activity
action- regular physical activity under 6 mos
maintenance- physical activity for more than 6 mos
53
(second component TTM)
| process of change
(table 3-1 pg 60)
| -identify which stage client in, try to advance to next stage
54
```
(3rd component TTM)
self efficacy (pt 1)
definition, predictor
```
- belief in own ability to be physically active and to maintain healthy nutrition
-strongly related to adoption/ consistency
participation self efficacy
-most important predictor-past program experience
55
```
self efficacy (pt II)
2 aspects
```
- temptation, (situational) confidence (inversely related)
| - reaction to temptation good sign of likelihood to move forward in stages of change or not
56
(4th component TTM)
| Decisional balance
-numbers of pros and cons perceived for adopting/ maintaining activity program
57
Healthy belief theory
- commitment based on perceived threat regarding a health problem, as well as pros and cons of adopting behavior
58
perceived threat
| influenced by:
- perceived seriousness of health problems/ severity of potential consequences
- perceived susceptibility- likelihood of developing above perceived health problem
- cues to action, (events) symptoms, health info (more often reminded, more likely to engage)
- Barriers vs Benefits
59
```
self efficacy (pt3)
influence:
```
(belief in own ability to accomplish)
- past experience
- vicarious experience- others success/ especially if person is similar/ relatable
- verbal persuasion- feedback, motivation
- clients self appraisal- perceive elevated heart rate as positive or negative
- appraisal of emotional state- poor mood can relate to poor adherence
- imaginary experience- visualized themselves unable to complete task
60
```
self efficacy (pt4)
3 important participation principles
```
- task choice- high self efficacy = choose challenging tasks
- effort- high SE = max effort
- persistence- high SE = overcome ostacles
61
Theory of reasoned action (TRA)
subjective norms
social cognitive theory
- intent to perform is related to actual performance
- subjective norms- individual believes what other think about his/her ability and decision + personal attitude + SE = form intention
- understanding interaction between individual, environmental, behavior
62
Self Trust (CIRI)
- Capabilities
- Integrity (commitments, stand for something)
- Results (take responsibility, finish strong)
- Intent (clear motive, consistent behavior)
