Week 4: Goal Setting Flashcards
What is the transtheoretical model?
A person’s readiness for change is the focus of the transtheoretical model of behavioural change.
The TTM is separated into four components:
1. Stages of change
2. Processes of change
3. Self-efficacy
4. Decisional balance
What is Stage 1- Pre-Contemplation?
At this stage, there are more rewards to keeping the behaviour alive than there are to change.
Pre contemplative typically underestimates the pros or advantages of changing.
They overestimate the cons or the negatives.
They are often not even aware they are making these decisions.
One of the more effective steps others can help within this stage is to encourage pre contemplatives to be more mindful of the decision of their making and the multiple benefits of changing their behaviour.
What is Stage 2- Contemplation?
Those in the contemplation stage may still be ambivalent about a change as part of them wants to make a change, but they may be waiting for the ideal time to make this change, to make a commitment to the change, or they may be fearful of the unknown.
People in this stage learn about the kind of person they could be if they changed their behaviour. They learn more from people who behave in healthy ways.
Others can influence and help effectively at this stage by encouraging them to reduce the negatives or cons to change their behaviour.
What is Stage 3- Preparation?
People in this stage may acknowledge they want to make a change by telling their family or friends that they want to change behaviour.
Many times, the individual at this stage have made past attempts to change the problematic behaviour and are now taking small steps towards their goal.
People in this stage should be encouraged to seek support from friends they trust, to tell people about their plan to change and to think about how they would feel if they changed their behaviour to a healthier way.
Their number one concern is if they act, will they fail? They learn that the better prepared they are the more likely they are to keep progressing.
What is Stage 4- Action?
It encompasses active behaviour change in one day to 6 months time. Because the change is new, the risk of relapse is high at this stage.
These people need to learn however to strengthen their commitment to change and to fight the urges to slip back.
People in this stage progress by being taught techniques to keep up their commitments, such as substituting activities related to the unhealthy behave or regarding themselves for taking positive steps towards changing, and avoiding people and situations that tempt them to act in an unhealthful way.
What is Stage 5- Maintenance?
Is a continuance of the action stage for 6 months or more. Relapse is lower than in the previous stage however people need to be wary of stressful situations when relapse is more likely.
It is recommended people in this stage seek support from and talk to people with whom they trust spending time with people who behave in healthy ways and remember to engage with healthy activities to help cope with stress instead of relying on unhealthy behaviour.
What is the process of change stages?
- Consciousness Raising
Seeking new information
Developing understanding of
Gaining insight or feedback about the problem - Social Liberalisation
Focuses on the external environment and situations available to assist with reinforcing the new behaviour - Emotional arousal
Similar to consciousness raising (1)
Allows for expressions of loss and feelings related to the behaviour - Self Re-evaluation
Honest reassessment of current situation
Envision a future with the changed behaviour
Decisional balance (assessment of Pros and Cons) - Commitment or Self Liberation
The responsibility of choice when a behaviour is changed
Personal ownership of a behaviour change - Countering
Use of meaningful alternatives to the problem behaviour - Environment Control
Manage your own environment. - Rewards or reinforcement management
Positive encouragement that sustains the changed behaviour - Helping Relationships
Process is used at all stages
Get support
Find supportive people
What scales are used to assess change?
▪ Importance-> Health Goal
▪ Readiness–>Nutrition Goal/s
▪ Confidence–>SMART Strategies
