Transtheoretical Model of Change Flashcards
What is the definition?
> A behavior change model that describes how, for most people, behavior change occurs gradually as they move through identifiable stages > A model that explains how / when new behaviors can be adopted & sustained
Typically, only about 20% of at-risk people are prepared to take action at any given time; change is a ‘process’ not an ‘event’ that occurs/unfolds over time
What are the acronyms/skills/needs
Stages of Change - useful in explaining when changes in cognition, emotion & behavior take place
> Precontemplation / not ready / I WON’T (Demoralized / have been unsuccessful, Don’t know how and/or Defend behavior / uninformed - under-informed about behavior consequences) ~ no thought about changing in next 6 months // try to create ambivalence // cons outweigh pros (in decisional balance) CONS > PROS
> Contemplation / I MAY (Doubt, Delay) ~ intend to change in next 6 months // weighing benefits of change against effort to make the change// pros equal cons which can keep people here for a LONG time CONS = PROS
> Preparation / I WILL (Dread of failing) ~ intend to take action in immediate future (1 month) // marked by one who has strong motivators, knows barriers & has thought of possible solutions // typically they have taken some significant action in the past year // pros greater than cons PROS > CONS
> Action / I AM (too many Demands) ~ people have made specific overt modifications to lifestyles in past 6 months // action is observable // pros greater than cons PROS >+ CONS
> Maintenance / I STILL AM ~ 5 years // people are less tempted to relapse & grow increasingly more confident that they can continue their changes Termination / I DON’T RISK RELAPSE/NO DESIRE TO GO BACK - THIS IS PART OF WHO I AM
What are the principles?
Processes of Change - explain how changes occur
> COGNITIVE/AFFECTIVE EXPERIENTIAL PROCESSES
> Consciousness raising (get the facts) > Dramatic relief (pay attention to feelings) > Environmental re-evaluation (notice your effect on others)
> Self-reevaluation (create a new self-image)
> Social liberation (notice public support) processes BEHAVIORAL PROCESSES
> Self liberation (make a commitment) > Counter conditioning (use substitutes) > Helping relationships (get support)
> Reinforcement management (use rewards)
> Stimulus control (manage your environment)
ABCD’s for Preventing Stress Activating Events (cause of our stresses) > Beliefs (thoughts and beliefs around what you say to yourself and others)
> Consequences (consequences of beliefs and thoughts)
> Dispute (challenge the distressing statements you say to yourself)
> Decision vs Commitment:
Decision: rational and practical, consciously evaluating the evidence, weighing positive/negative.
Commitment: goes beyond evidence or certainty.
