Session 1 Flashcards
What are the 4 elements of a cybernetic model?
- STANDARD (image, vision)
- SENSOR (reality test)
- COMPARATOR (testing function)
- ACTIVATOR (plan, change agent)
What are the three stages of self-regulated behaviour according to Watson & Tharp?
- Control by OTHERS (eg parents, teachers)
- Control by SELF (conscious processing)
- AUTOMATIZATION (full competence)
How can we approach changing automatic thoughts, feelings and behaviours?
- Make the behaviour conscious
- Notice what we are doing
- Monitor in hindsight, reflection etc
- Redirection of attention to automatic behaviours destroys automaticity, and makes them amenable ot change
What are the 5 mechanisms of REGULATED CHANGE / LEARNED RESOURCEFULNESS according to Watson & Tharp?
- LANGUAGE REGULATION
- Identify and manage CONSEQUENCES
- Identify and manage ANTESCEDENTS
- RECONDITIONING
- MODELLING
What is LEARNED RESOURCEFULNESS according to Watson & Tharp?
The set of skills that allows us to retrieve behaviours from automatic, mindless states and begin to change them.
Describe COGNITIVE DISSONANCE theory according to Festinger.
An adversive motivational state that arises from a discrepancy or inconsistency between:
- beliefs or attitudes
- attitudes and behaviours
- goals and behaviours
- self-concept and attitudes
- goals and behaviours
What are the 4 main ways to REDUCE COGNITIVE DISSONANCE?
- Altering attitudes
- Changing the cognitions about the behaviour
- Acquiring and integrating new information
- Minimising the importance of the dissonance
What are 2 important effects of COGNITIVE DISSONANCE?
- LESS leads to MORE: the FEWER/LESS reasons for attitude discrepant behaviour, the MORE dissonance and the more change of attitude.
- SUFFERING leads to LIKING: the more EFFORT or COST to attain a goal, the more FAVOURABLY a goal is evaluated.
What is LEARNED HELPLESSNESS by Seligman?
A person believes that a situation won’t improve no matter what they do and so they choose to do nothing.
What are the three aspects of ATTRIBUTIONAL STYLE according to Seligman?
- Personal - is it internal or external?
- Pervasiveness - universal or specific?
- Permanence - temporary or permanent?
What is COGNITIVE RESTRUCTURING?
Changing our attributional style
Challenging the internal, universal and permanent attributions that lead to learned helplessness and pessimism
Done bu distancing from one’s thoughts and disputing the thinking.
What are 4 techniques to improve cognitive restructuring?
- Gather evidence for the distorted nature of the attribution
- Find plausible less pessimistic alternatives
- Focus on the realistic implications of the attributions
- Question the usefulness of the attribution, and develop more useful ones instead
