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Ch2.pptCHAPTER 2
POSITIVE CHOICES/
POSITIVE CHANGES
Questions and Answers:
A Guide to Fitness and Wellness 3rd Edition
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COMING UP IN THIS CHAPTER
- Identify the factors that influence your wellness behaviors
- Develop strategies for increasing your motivation to change for the better
- Apply techniques that match your stage in the change process
- Develop a personalized plan for successful behavior change, including appropriate goals and strategies for overcoming barriers
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Q
Factors Influencing Health
Behavior and Behavior Change
- Behavior is influenced by many factors
- Behavior: an observable action or response
- Habit: a behavior that recurs, often unconsciously, and develops into a pattern
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Why is behavior change so hard?
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Factors Inside and Outside
Your Control
- Behavioral influences include:
- Heredity/genetic makeup
- Sex
- Childhood and past experiences
- Knowledge, skills, and abilities
- Age
- Beliefs
- Attitudes
- Values
- Religious and cultural norms and practices
- Socioeconomic status (income, education, occupation)
- Environment
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FIGURE 2-1 FACTORS THAT INFLUENCE
HEALTH BEHAVIORS
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Q
Predisposing, Enabling, and Reinforcing Factors
- Predisposing factors: those factors that you bring to the table
- Enabling factors: those factors that help you change your behavior
- Reinforcing factors: those factors that follow a behavior and either encourage or discourage your new behavior
- Internal or external
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Is there some way I can bribe myself into making a change in my habits?
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FIGURE 2-2 FACTORS AFFECTING BEHAVIOR CHANGE
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Q
Motivation for Behavior Change
- Motivation: energized state that directs and sustains behavior
- Increased or decreased based on internal and external factors
- Factors affecting motivation:
- Locus of control
- Self-efficacy
- Goal setting
- Decisional balance
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How can I find motivation?
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Q
Locus of Control:
Do You Feel in Charge?
- Internal locus of control: belief that one’s personal outcomes largely depend on what one does and how hard one tries
- External locus of control: belief that factors outside one’s control largely determine the outcomes of what one does
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What Determines my motivation?
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Q
Self-Efficacy:
Do You Anticipate Success?
- Optimism: the expectation of success
- SELF-EFFICACY EXPECTATIONS
- Self efficacy: belief in one’s capability to perform a task that leads to a specific outcome
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How do I stick with the plan?
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Self-Efficacy: Do You Anticipate Success?
- HOW SELF-EFFICACY DEVELOPS—
AND CAN BE INCREASED - Past performance
- Direct experience is the most powerful influence on self-efficacy expectations
- Observational learning
- Persuasion
- Interpreting internal cues
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Q
Self-Efficacy for Behavior Change
- Start by rating your degree of confidence in reaching your goal
- Set realistic goals and monitor your behavior
- Identify obstacles
- Find a role model, and ask for support
- Visualize and celebrate success
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I’m discouraged because I have failed at my exercise goals in the past. Is there a way to improve my chances of success?
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Q
Goal Setting:
What Are You Trying to Achieve?
- Use the SMART principle:
- Specific
- Measurable
- Achievable
- Realistic
- Time-bound
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How do I come up with a good goal that fits me as an individual?
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FIGURE 2-3 SAMPLE SMART GOALS
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Q
Decisional Balance: What Are the Pros and Cons of Change?
- Self-defeating behaviors accomplish one goal (usually a short-term one) but interfere with more important goals (usually long-term)
- Analyze pros and cons of changes you want to make
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What if I don’t have any motivation
to do anything?
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Q
Stages of Change
- Transtheoretical model (TTM)
- Precontemplation
- Contemplation
- Preparation
- Action
- Maintenance
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How do I get organized, motivated, and focused to change my behavior?
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Stages of Change
- PRECONTEMPLATION
- Not yet actively thinking about change; rationalizing behavior
- CONTEMPLATION
- “Thinking” stage
- Weighing pros and cons
- PREPARATION
- “Planning and getting ready” stage
- Move from thinking to doing
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Stages of Change
- ACTION
- Implementing the plan
- Behavior change begins
- MAINTENANCE
- Working to maintain new behavior and to avoid relapse
- Seeking out and using social support
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Q
Stages of Change
- Termination
- Zero temptation and total self-efficacy
- Not realistic for most
- Considering oneself in a lifetime maintenance stage is a better option
- Lapses and relapses are common
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Is it possible to modify behavior beyond the point of relapse?
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FIGURE 2-4 STAGES OF CHANGE IN THE TRANSTHEORETICAL MODEL OF BEHAVIOR CHANGE
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Q
Processes and Techniques
of Change
- Consciousness raising
- Emotional arousal (dramatic relief)
- Self-reevaluation
- Environmental reevaluation
- Commitment (self-liberation)
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According to the questionnaire, I’m in the contemplation stage. Now what?
More…
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Processes and Techniques
of Change
- Helping relationships
- Seek social support
- Countering
- Substitute the healthy behaviors
- Reinforcement management (rewards)
- Environment control
- Remove cues and triggers
- Social liberation
- Seek different or additional social alternatives
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Q
Overcoming Common Barriers
to Change
- I don’t have enough time
- Practice time management
- I can’t get motivated
- Pros vs. Cons
- I’ll get around to changing—later
- Don’t procrastinate
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What is the greatest obstacle to overcome in dealing with behavior change?
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Overcoming Common Barriers
to Change
- I don’t know how
- Seek reliable information
- I don’t have enough money
- Healthy lifestyles are generally less expensive than unhealthy ones
- I lack will power
- Avoid temptation
- It is too hard—and no fun
- Personalize your goal and develop a realistic goal
- Make new health habits pleasurable
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More…
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Overcoming Common Barriers
to Change
- I’m too tired
- Know your rhythms
- I can’t say “no”
- Be more assertive
- I have a negative outlook
- Reframe your self-talk
- I don’t feel supported
- Utilize support groups, family, friends
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More…
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Overcoming Common Barriers
to Change
- I do OK at first and then backslide
- Know that lapses are a normal part of the process
- Schedule check-ins with yourself
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Q
Developing a Personalized
Behavior-Change Program
- Complete a pros-versus-cons analysis
- Monitor your current behavior
- Set SMART goals and plan rewards
- Develop strategies for overcoming obstacles and supporting change
- Identify helpers and resources
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What is the best way to start if I am trying to change a behavior?
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Q
Developing a Personalized
Behavior-Change Program
- Put together your program plan
- Make a commitment . . . and act on it
- Track your progress and modify your plan as needed
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What is the best way to start if I am trying to change a behavior?
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FIGURE 2-5 SAMPLE PROS-VERSUS-CONS ANALYSIS FOR BEHAVIOR CHANGE
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FIGURE 2-7 SAMPLE BEHAVIOR-CHANGE LOG
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Q
Developing a Personalized
Behavior-Change Program
- Encourage, but don’t push
- Recommend change frequently, but be patient
- Discuss specific past instances of the problem
- Acknowledge positive behavior change for healthy behavior
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How much can I say or do to encourage a family member to quit smoking or lose weight?
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