© 2011 McGraw-Hill Higher Education. All rights reserved. Chapter 2 Changing Behavior A Wellness...

© 2011 McGraw-Hill Higher Education. All rights reserved.

Chapter 2Changing Behavior

A Wellness Way of LifeNinth EditionRobbins/Powers/Burgess

Study Question 1

What is self-efficacy is and how does it affect behavior change?


What is Self-Efficacy?

The amount of confidence an individual has in his or her own ability to carry out a desired behavior.

A person can have high, moderate, or low levels of self efficacy.

It is behavior specific—could be high for one behavior and low for another.

Having high self-efficacy can lead to making positive health choices consistently.


Study Question 2

Why is willpower alone not enough to change behavior

permanently?


Behavior Change

Behavior change takes more than knowledge and willpower. Desire must be present, but skills, self-efficacy, resources, a plan, and rewards will increase the chances of success.

Learning a new behavior takes practice and persistence.

Only you can initiate change in yourself.


Study Question 3

Can you identify and describe the five stages of change in the

transtheoretical model of behavior change?


The Transtheoretical Model of Behavior Change Model of intentional change focused on personal

decision making. Individuals progress through five stages:

– Precontemplation– Contemplation– Preparation– Action– Maintenance

The key to successful behavior change is identifying current stage and applying the processes of change that fit that particular stage.


Precontemplation – stage 1

Individuals are not even considering a change in behavior.

Individuals are either uninformed about the consequences or demoralized about the chances of change.

Denial is very common at this stage.


Contemplation – stage 2

Individuals have a sense of awareness about their problem behavior.

Individuals may intend to take action or are seriously thinking about it but have not made a commitment to change.

The barriers override the benefits.


Preparation – stage 3

Key transition from considering change to beginning a plan for action.

Individuals are making a commitment to the change effort.

May begin some small steps toward change.


Action – stage 4

Individuals take overt action to change a behavior.

Individuals use strategies to resist temptation, cope with everyday challenges, and prevent relapse.

Self-efficacy is a key element in this stage.

Small attainable goals are important.


Maintenance – stage 5

Individual sustains new changed behavior for at least 6 months.

New patterns become automatic. Long-term change creates strong

efficacy. Increased internal reward system.


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Can you think of other behavior change questions?

Figure 2-1


Study Question 4

What are the nine processes of change and how do they relate to the stages of change in the

transtheoretical model?


Processes of Change

Consciousness-raising (learn about it.)

Social liberation (Is there help out there?)

Emotional arousal (I don’t want that to happen to me!)

Self-reevaluation (Is change really worth it?)

Self-liberation (I can do it!)

Reward (How can I reward myself along the way?)

Countering (What can I do instead?)

Environment control (My surroundings make it easy.)

Helping relationships (Will you help me stick with this?)


Goal - Example

To be able to jog 4 miles nonstop by Sept. 5.


Consciousness-Raising Learn About It.

Getting information regarding the nature and risk of an unsafe behavior.

Gaining awareness and feedback about a problem behavior.

Learning about the benefits of changing a problem behavior. (EX. Research the long-term benefits of exercise)


Social LiberationIs There Help Out There? Understanding and changing the

contingencies that control or maintain the problem behavior.

Accepting and using new alternatives provided by the external environment. (Ex. Find out the winter hours for the indoor track at the recreation center)

Seeking social opportunities that support change.


Emotional ArousalI Don’t Want That to Happen to Me!

Experiencing emotions related to the problem behavior. (Ex. Think about my ill, overweight aunt with a 320 cholesterol)

Acknowledging emotions. Reflecting on emotions.


Self-ReevaluationIs Change Really Worth It?

Determining consequences and impact on personal life with and without a particular habit.

Reevaluating values, sacrifices, and level of commitment.

Weighing pros and cons. (Ex. List the pros and cons of daily exercise)


Self-LiberationI Can Do It!

Accepting personal responsibility for changing, especially the belief that it can be done.

Committing and recommitting to act on that belief.

Creating a specific plan for change with goals and a time line. (Write a daily training schedule with specific mileage)


RewardHow Can I Reward Myself? Receiving rewards or reinforcements

from others for positive change. Rewards should be meaningful to the

particular person and should encourage and/or support the changed behavior.

Using positive self-talk. (Ex. If Janet can do this so can I)

Avoid rewards that are contrary to the changed behavior, e.g., a big bowl of ice cream as a reward for weight loss.


CounteringWhat Can I Do Instead? Substituting alternative behavior for

problem behaviors. Choosing alternative behaviors that will

support healthy behavior. (Ex. Rather than taking the elevator, jog up the stairs)

Choose alternative behaviors that are convenient and that you enjoy if possible.


Environment ControlMy Surroundings Make Change Convenient and Easy

Restructuring the environment to reduce temptations.

Avoiding or controlling the situations that trigger the problem behavior.

Post positive signs and reminders. (Ex. Pack my workout bag each night before bed so it is ready)


Helping RelationshipsWill You Help Me Stick With This?

Trusting, accepting, and using the support of others during attempts to change the problem behavior.

Surrounding yourself with relationships that will support your new behavior. (Ex. Invite my roommate to jog with me)

Writing a contract with yourself or another supportive person.


Study Question 5

What are the elements of a well-designed behavior change

plan/contract?


Making a Plan Identify your goals List pros and cons Identify your stage of

change Identify processes with

accompanying behavioral strategies

Create an action plan Prevent relapse Engage positive rewards Develop internal

motivation

© Getty Images/SW Productions


Study Question 6

What are the components of S.M.A.R.T. goal setting?


Writing SMART goals

S = Specific M = Measurable A = Achievable R = Reward T = Time-defined

Ex: By the end of the semester, I will attend at least 95% of my classes.


Study Question 7

Can you name the two components of motivation and

give ways for sustaining motivation?


Two components of motivation

The ability to give yourself the opportunity to make conscious decisions and take responsibility for these choices

Strategies for keeping these conscious decisions ongoing


Study Question 8

What are the three contributors to relapses during attempted

behavior changes?


Top Three Factors That Contribute to Relapse

Stressors.

Tempting social situations.

Cravings – emotional and physiological.


Study Question 9

Can you list ways to prevent or recover from a relapse during

behavior change?


Tips for Getting Back on Track After a Setback

Cut yourself some slack—don’t beat yourself up, just get back on track.

Review your goals and plan. Review your pros for change. Anticipate and plan for obstacles. Look for role models. For cravings: Delay at least 10 minutes,

distract yourself, distance yourself.


© 2011 McGraw-Hill Higher Education. All rights reserved. Chapter 2 Changing Behavior A Wellness...

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