19 terms

THE STAGES OF CHANGE MODEL

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Terms in this set (...)

Building Motivation for Change
Examine the Pros and Cons of change
Boosting self-efficacy
Locus of control
Internal control versus external control
Visualization and self-talk
Role models and social support
Identify and overcome key barriers to change
Stages of Change Model or Transtheoretical (TTM)
The self-help approach is based on TTM of behavior change (6 stages):
Precontemplation
Contemplation
Preparation
Action
Maintenance
Termination
TTM
a process to modify a problem behavior or acquire a positive behavior
People change voluntarily only when they:
Become concerned about the need for change
Become convinced that the change is in their best interests or will benefit them more than cost them
Organize a plan of action that they are committed to implementing
Take the actions that are necessary to make the change and sustain the change
Pre-contemplation: no intention of taking action within the next 6 months
The "Not Now" stage
May be because they are uninformed or feel discouraged about their ability to change.
The"resistant", "unmotivated", "rationalizing", "rebellious
The "not ready" for health promotion programs
Increase awareness of need for change and concern about the issue.
avoid thinking about the problem
Contemplation
A contemplative individual is aware that a problem exists and is seriously thinking about overcoming it but has not yet made a commitment to take action
Intention to change in the next six months
Ambivalence related to the pros and cons
DECISIONAL BALANCE
PROS: the benefits of changing
CONS: the costs of changing

Balance between the costs and benefits of changing can produce profound ambivalence
Can keep people stuck in "contemplation" stage for long periods of time
Preparation: intends to take action within the next 30 days and has taken some steps in that direction
Stage in which people are intending to take action in the immediate future, usually measured as the next month
Plan of action ready to go, such as joining a health education class, decrease number of cigarettes smoked.

Create a plan that is realistic and acceptable.
Maintenance
The individual works to prevent relapse and build on the gains s/he achieved during the action phase.
Work is focused on preventing relapse, less on accomplishing additional change

Over time the individual is less tempted to relapse and increasingly more confident that s/he can maintain/continue the change
Regression and Relapse
Regression:
The individual reverts to an earlier stage of change

Relapse:
A form of regression
Involves regression from Action or Maintenance to an earlier stage
Bad news:
In most health behaviors, a majority of people regress/relapse after taking action

Good news:
Few people (~15%) regress all the way to the Precontemplation stage
dealing with relapse
Forgive yourself
Give yourself credit for the progress your have already made
Look at it as a learning tool
Move on
Stage of Change Tasks
Precontemplation
- Awareness, concern, confidence
Contemplation
- Decision making
Preparation
- Commitment, effective/acceptable plan
Action
- Adequate implementation of plan
Maintenance
- Integration into lifestyle
Preparation
An individual at this stage of change intends to take action in the immediate future
Usually measured as "within the next month"
Individual may have a plan of action ready to go
E.g., joining a health education class, decrease number of cigarettes smoked
Developing Skills for Change: Creating Personalized Plan
Monitor your behavior and gather data
Analyze the data and identify patterns
Be "SMART" about setting goals
Devise a plan of action
Get what you need
Modify you environment
Control related habits
Rewards
Involve people around you
Make a personal contract
"SMART" Goals
Your behavior change should be
Specific
Measurable
Attainable
Realistic
Trackable
Action: has changed the observable behavior for less than 6 months
Individual takes steps to change the current behavior
Implementing strategies to sustain the behavior change and avoid relapses
Model uses criterion that define "action"
reduction in the number of cigarettes or switching to low tar and nicotine cigarettes
Implement strategies for change that are sustainable
Action
The individual modifies his/her behavior (and/or) environment
Considerable commitment is required at this stage
Taking steps to change the current behavior
Implementing strategies to sustain the behavior change and avoid relapses

Some use set criterion to define "action"
E.g., reduction in the number of cigarettes or switching to low tar and nicotine cigarettes
Putting Your Plan Into Action
Staying with It
Get what you need
Modify you environment
Control related habits
Rewards
Involve people around you (support group)
Maintenance: has changed the observable behavior for more than 6 months
Stage in which people are working to prevent relapse but they do not apply change processes as frequently as do people in action.
They are less tempted to relapse and increasingly more confident that they can continue their change.
Sustain change over time and across wide range of different situation.
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