CHANGING YOUR BEHAVIOR

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CHANGING YOUR BEHAVIOR
Stages of Change Factors that Shape Positive
Behavior What you should know before you
begin Reasons to Change Behavior Obstacles to
Behavior Change Checklist for Change
YOU CAN DO IT!
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Stages of Change developed by psychologist James
Prochaska
1.) Precontemplation 2.) Contemplation 3.)
Preparation 4.) Action 5.) Maintenance 6.)
Termination
                                                
         James O. Prochaska, Ph.D.
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1.) PRECONTEMPLATION
The person is not considering changing a
particular behavior any time in the foreseeable
future. Many individuals in this stage are
unaware or underaware of their problems.
Information is important during this stage.
2.) CONTEMPLATION
The person becomes aware that change is desirable
but has not committed to act. The person often
focuses on why it would be difficult to change.
Information on options on how to change the
behavior can be helpful during this stage.
3.) PREPARATION
The person desires change and commits to making
that change in the near future, usually within
the next 30 days. Instead of thinking why he or
she cant take action, the focus is on what can
be done to begin. The person creates a realistic
plan for making a change, including overcoming
obstacles. This stage may include announcing the
change to friends and family, researching how to
make the change, making a calendar, or setting up
a diary or journal to record progress and
obstacles to progress.
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AGAIN!

• PRECONTEMPLATION
• The person is not considering changing a
  particular behavior any time in the foreseeable
  future. Many individuals in this stage are
  unaware or under-aware of their problems.
  Information is important during this stage.

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AGAIN!

• CONTEMPLATION
• The person becomes aware that change is desirable
  but has not committed to act. The person often
  focuses on why it would be difficult to change.
  Information on options on how to change the
  behavior can be helpful during this stage.

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AGAIN!

• PREPARATION
• The person desires change and commits to making
  that change in the near future, usually within
  the next 30 days. Instead of thinking why he or
  she cant take action, the focus is on what can
  be done to begin. The person creates a realistic
  plan for making a change, including overcoming
  obstacles. This stage may include announcing the
  change to friends and family, researching how to
  make the change, making a calendar, or setting up
  a diary or journal to record progress and
  obstacles to progress.

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4.) Action
The Person implements the plan. The old behavior
and the environmental situations that reinforced
that behavior are stopped and new behaviors and
environmental supports are adopted. Obstacles
are expected and noted, and strategies for
overcoming them are implemented. Progress
through this stage may take six months or more.
5.) Maintenance
The person strengthens the change, recognizing
that lapses and even temptations to give up will
occur. Ebb the flow are to be expected and not
to b seen as failures. The Person can remind
himself or herself of the many benefits of and
gains from the behavior change to help combat
relapse.
6.) Termination !
The person is not tempted to return to the
previous behavior. While it might take 2-5 years,
a behavior becomes so deeply ingrained that a
person cant imagine abandoning it. According a
June 2002 article in Research Quarterly for
Exercise and Sport, more than 8 in 10 college
seniors who exercised regularly remain as active,
or even more active, after graduation.
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AGAIN!

• The Person implements the plan. The old behavior
  and the environmental situations that reinforced
  that behavior are stopped and new behaviors and
  environmental supports are adopted. Obstacles
  are expected and noted, and strategies for
  overcoming them are implemented. Progress
  through this stage may take six months or more.

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AGAIN!- MAINTANCE

• The person strengthens the change, recognizing
  that lapses and even temptations to give up will
  occur. Ebb the flow are to be expected and not
  to b seen as failures. The Person can remind
  himself or herself of the many benefits of and
  gains from the behavior change to help combat
  relapse.

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AGAIN! TERMINATION

• The person is not tempted to return to the
  previous behavior. While it might take 2-5 years,
  a behavior becomes so deeply ingrained that a
  person cant imagine abandoning it. According a
  June 2002 article in Research Quarterly for
  Exercise and Sport, more than 8 in 10 college
  seniors who exercised regularly remain as active,
  or even more active, after graduation.

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Precontemplation
Contemplation
Preparation
Action Maintenance
Termination
Consciousness raising Increased knowledge or
awareness of a problem, for example, learning
about the health risks of obesity
(Precontemplation and Contemplation).
Emotional arousal A deeper, more emotional
process of increasing awareness (Contemplation
and Preparation).
Self-reevaluation Thoughtful appraisal of what
we are like while continuing a problem behavior
and what we would be like after changing it
(Contemplation and Preparation).
Commitment Accepting personal responsibility for
the behavior change (Preparation, Action,
Maintenance).
Rewards Using compliments or small gifts upon
reaching a certain goal (Action and Maintenance).
Countering Replacing unhealthy behaviors with
more healthful ones (Action and Maintenance).
Environmental Control Using the external
environment to help make changes (Action and
Maintenance).
Helping relationships Seeking support,
acceptance, and encouragement from health
professionals, friends, and family (Action and
Maintenance).
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During Pre-contemplation Use

• Consciousness raising Increased knowledge or
  awareness of a problem, for example, learning
  about the health risks of obesity
  (Pre-contemplation and Contemplation). AWARENESS!

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During Contemplation Use

• Emotional arousal A deeper, more emotional
  process of increasing awareness (Contemplation
  and Preparation).
• Self-reevaluation Thoughtful appraisal of what
  we are like while continuing a problem behavior
  and what we would be like after changing it
  (Contemplation and Preparation).

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During Preparation Use

• Commitment Accepting personal responsibility for
  the behavior change (Preparation, Action,
  Maintenance).

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During Action Maintenance Use

• Rewards Using compliments or small gifts upon
  reaching a certain goal (Action and Maintenance).
• Countering Replacing unhealthy behaviors with
  more healthful ones (Action and Maintenance).
• Environmental Control Using the external
  environment to help make changes (Action and
  Maintenance).

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And !!!

• Helping relationships Seeking support,
  acceptance, and encouragement from health
  professionals, friends, and family (Action and
  Maintenance).

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Termination

• New ways of doing things are the norm!

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FACTORS THAT SHAPE POSITIVE BEHAVIOR
Positive Change In Health Behavior Incorporates...
Predisposing Factors -knowledge -attitude -beliefs
-values -perceptions
Enabling Factors -skills -resources -accessible
facilities -physical capabilities -mental
capabilities
Reinforcing Factors -praise from
others -rewards -encouragement -recognition -sense
of achievement
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TOO GOOD TO BE TRUE?
Almost every week youre likely to come across a
commercial or an ad for a new health product that
promises better sleep, more energy, clearer skin,
firmer muscles, lower weight, brighter moods,
longer life- or all of these combined. As a
savvy consumer, you cant believe every promise
you read or hear. Keep these 5 general
guidelines in mind the next time you come across
a health claim
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1.) If it sounds too good to be true, it probably
is. If a magic pill could really trim off excess
pounds or banish wrinkles, the world would be
filled with thin people with unlined skin. Look
around and youll realize thats not the case.
2.) Look for objective evaluations. If youre
watching an infomercial for a treatment or
technique, you can be sure that the enthusiastic
endorsements have been skillfully scripted and
rehearsed. Even ads that claim to be presenting
the science behind a new breakthrough are really
sales pitches in disguise.
3.) Consider the sources. Research findings from
carefully controlled scientific studies area
reviewed by leading experts in the field and
published in scholarly journals. Just because
someone has conducted a study doesnt mean it was
a valid scientific investigation.
4.) Check credentials. Anyone can claim to be a
scientist or a health expert. Find out if
advocates of any type of therapy have legitimate
degrees from recognized institutions and are
fully licensed in their fields.
5.) Do your own research. Check with your doctor
or with the student health center. Go to the
library or do some online research to gather as
much information as you can.
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ENJOY LIVING?
Scientists at the University of California at
Berkeley undertook a multiyear study to
determine, among other things, behaviors that
contribute to health and longevity. Their
finding include the following

• No smoking
• Getting 7-8 hours of sleep per night
• Maintaining body weight not less than 10 and not
  more than 30 of recommended for height and body
  frame
• Regular exercise
• Little or no alcohol consumption
• Eating breakfast regularly
• Little between-meal snacking

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Obstacles to Behavior Change
Obstacle
Strategy
Stress (intrinsic and extrinsic) Social
Pressure to repeat old habits Not expecting
mistakes, perfectionist, hypercritical Self-blame
for poor coping or a week personality Lack of
effort, lack of motivation Faulty beliefs, low
self-efficacy
Identify potential sources of stress, and find
constructive ways to lower self stress
level. Enlist the support of friends. Identify
specifics of these pressures Accept that slips
are inevitable, but maintain control. Acknowledge
that humans are not perfect. Blame pressures
form the environment or lack of skills, rather
than innate weakness. Assess effort and make
sure it is adequate. Provide rewards for
successes. Develop new skills, focus on
successes, and plan ahead for difficult
situations. Change self-talk.
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The How To of

• A
• HEALTH
• BEHAVIOR PLAN

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The single most important factor in YOUR Wellness
is

• YOUR BEHAVIOR

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THE HARDEST THINGS TO MOTIVATE FOR ARE

• HEALTH CHANGES IN THE DISTANT FUTURE

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LOCUS OF CONTROLINTERNAL OR EXTERNAL

• BASED ON
• SELF EFFICACY
• THE BELIEF YOU CAN DO SOMETHING

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STEPS

• MONITOR- ASSESS AND ANALYZE YOUR BEHAVIOR
• SET GOALS- TARGET BEHAVIOR THAT ARE SPECIFIC,
  REALISTIC, PERSONAL AND SELF SELECTED
• FORMULATE INTERVENTION STRATEGY-VISUALIZATION,
  PERSONAL CONTACTS, ETC
• EVALUATE YOUR PROGRESS-EVAL STRESS, SOCIAL
  INFLUENCES AND REFOCUS , IF NECESSARY but NO
  RATIONALIZATION!

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REMEMBER

• YOU NEED MORE THAN INFORMATION
• YOU NEED A PLAN

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WHO?

• CONTROLS
• YOU?!?

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Checklist for Change
1.) Are you ready to make this change? Are you in
a healthy emotional state? Are you doing it for
yourself for to please someone else?
2.) Have you completed a personal health history
to assess your risks form various sources?
3.) Do you have an action plan with short- and
long-term goals? Have you set your priorities?
4.) Assess your personal resources. Where can
you go for support and advice?
5.) Have you planned alternative actions in case
you run into obstacles or begin to sabotage
yourself?
6.) List several reinforcers and supports that
will keep you motivated along the way.
7.) Establish a set of guidelines for success.
Will you set small goals to achieve at selected
intervals, or will you consider yourself
successful only if you meet your ultimate goal?