Readiness for Change + the TTM Flashcards
What is ‘Change Psychology’?
A branch of psychology that deals with helping people engage with, adopt and maintain new behaviours
How well does expert advice translate into behaviour change?
Moderately - 1/3 of all prescriptions are left unfilled!
Diet and activity guidelines exist, but majority do not follow them
What are some principles behind behaviour change?
Change is NOT easy
Effective change must come from within
Change is a process, not an event
Interventions must be tailored to the individual
MI is highly effective
What are the 5(+1) stages of the transtheoretical model?
Precontemplation
Contemplation
Preparation
Action
Maintenance
(+1) Relapse
What are some changes an individual might experience as they move through the stages of the TTM?
Shift in decisional balance - pros of a behaviour increase, cons decrease
Increased self efficacy to overcome temptations - confidence in ability to overcome issues of relapse into old behaviour
What behaviours might someone in precontemplation exhibit?
No intention to exercise (within next 6 months)
Unaware or under aware of lack of fitness/health risks
Overestimate cost of change
Could be defensive
May have desire but are not ready because of low self efficacy
What behaviours would someone in contemplation exhibit?
Intending to change within 6 months
May be ambivalent
Self efficacy still low
What behaviours would someone in preparation exhibit?
Intending to take action within 30 days
May be modifying behaviour already
Might have tried in the past
What behaviours would someone in action exhibit?
Have changed behaviour within last 6 months
Risk for relapse is high
Need support as this is mentally challenging
Maintenance
Confidence is high
Lasts from 6 months up until termination
Have learned strategies to deal with relapses
Does not need support for the behaviour
What strategies could you use to help someone in the precont. stage?
Bring awareness to importance of behaviour change
Increase pros for PA
Help client think and talk about the habit they want to form
What can you do for someone in contemp. stage?
Highlight benefits specific to them, build self efficacy
Address ambivalence
How would you help someone recover from relapses?
Stress that small mistakes happen; they are okay. Rather small lapses than a full relapse
Use mistakes as learning points instead of shameful ones
How can you prevent relapse?
Have warning systems in place - watch for red flags!
- e.g. Missing 3 days in a row/sessions in a row
What are some limitations of the TTM?
Not as good at predicting behaviour as other models
Fails to fully explain the mechanisms of change
Does not explain skipping stages
