Changing Behavior

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Changing Behavior

• Chapter Two

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What Is Self-Efficacy?

• The term describes people who believe their
  efforts will lead to a positive change.
• A person can have high, middle, or low levels of
  self efficacy.
• The behavior must be specific.
• Having high self-efficacy leads to making
  positive health choices consistently.

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The Transtheoretical Model of Behavior Change
(Prochaska et al., 1994)

• Individuals engaging in a new behavior must move
  through several specific stages.
• Change is a progression of 5 steps/phases.

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5 Stages of the Transtheoretical Model of
Behavior Change

• 1) Precontemplation
• 2) Contemplation
• 3) Preparation
• 4) Action
• 5) Maintenance

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Precontemplation(stage 1)

• The stage in which people are not intending to
  take action in the foreseeable future
• People are either uninformed about the
  consequences or demoralized about the chances of
  change.
• Denial is very common at this stage.

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Contemplation(stage 2)

• The stage in which people are intending to take
  action, but are not committed or convinced to
  take action
• People finally sense that there is a problem.

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Preparation(stage 3)

• People are intending to take action in the
  immediate future.
• They develop a plan of action
• They take small steps to promote change

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Action(stage 4)

• The individual takes action to change a behavior.
• The individual uses strategies to resist
  temptation, cope with everyday challenges, and
  prevent relapse.
• Confidence and a sense of belief in the ability
  to change are present by this stage.

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Maintenance(stage 5)

• The person sustains their new behavior, usually 6
  months to 5 years.
• The main goal is to prevent relapse.
• Actions usually are automatic by now.

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The Processes of Change

• Consciousness-raising
• Social liberation
• Emotional arousal
• Self-reevaluation
• Self-liberation

• Reward
• Countering
• Environmental control
• Helping relationships

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Stages of Change (Figure 2-2)
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Consciousness-Raising

• Providing information regarding the nature and
  risk of an unsafe behavior efforts by the
  individual to gain awareness and feedback about a
  problem behavior

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Social Liberation

• Understanding and changing the contingencies that
  control or maintain the problem behavior
  accepting and using new alternatives provided by
  the external environment seeing social
  opportunities that support change

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Emotional Arousal

• Experiencing emotions related to the problem
  behavior

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Self-Reevaluation

• Combines both emotional and cognitive assessments
  of ones self-image with and without a particular
  habit reevaluating values weighing pros and cons

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Self-Liberation

• Accepting personal responsibility for changing,
  especially the belief that it can be done
  committing and recommitting to act on that belief

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Reward

• Rewarding oneself or receiving rewards and
  reinforcement from others for positive changes

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Countering

• Substituting alternative behaviors for problem
  behaviors

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Environmental Control

• Restructuring the environment to reduce
  temptations avoiding or controlling the
  situations that trigger the problem behavior

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Helping Relationships

• Trusting, accepting, and utilizing the support of
  others during attempts to change the problem
  behavior

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Making a Plan

• Identify your goal.
• List pros and cons.
• Prevent relapse.

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Identify Your Goal

• Prioritize your goals.
• Make your goal realistic.
• Specify the situation.
• Make your goal specific and measurable.

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Listing Pros and Cons

• The decision to move to the next stage is based
  on the weight given to pros and cons
• Pros - positive aspects of changing behavior,
  facilitators of change
• Cons - negative aspects of changing behavior,
  barriers to change

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Top Three Factors That Contribute to Relapse

• Stress
• Social situations
• Cravings

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Changing Behavior

• Chapter Two