37 terms

EXSC 191 Chapter 2

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Terms in this set (...)

Factors Affecting Behavior
- Family and friends
- Homes
- Schools and peers
- Workplaces
- Electronics
- Community
- Culture
- Country
Barriers to Change
- Lack of Core Values
- Procrastination
- Pre-Conditional Culture Beliefs
- Gratification
- Risk Complacency
- Complexity
- Indifference and Helplessness
- Rationalization
- Illusions of Invincibility
Behavior Modification
The process to permanently change negative behaviors in favor of positive behavior that will lead to better health and well being.
Self-Efficacy
Belief in one's own ability to perform a given task is at the heart of behavior modification
What does self-efficacy determine?
Determines the effort you put into all of your tasks and activities, how you feel, think, behave, set goals, make choices, motivate yourself, and pursue courses of action
Sources of Self-Efficacy:
- Personal experiences one has had with successes and failures
- Vicarious experiences provided by role models
-Verbal persuasion of one's capabilities to perform a task
- Physiological cue experienced when challenged
Motivation
Drive that dictates behavior by producing direction, energy, and persistence. Comes from within but is influence by external factors
Locus of Control
Concept examining the extent to which a person believes he or she can influence external environment
Internal Locus of Control
People who believe they have control over events in their lives. Usually healthier and more successful in adhering to exercise
External Locus of Control
People who believe that what happens to them is a result of the environment or chance. Usually feel powerless and vulnerable and are at a greater risk for illness
Three barriers to taking action:
1. Problems of competence
2. Problems of confidence
3. Problems of motivation
Five approaches for behavior change:
1. Stopping a negative behavior
2. Preventing relapse of a negative behavior
3. Developing a positive behavior
4. Strengthening a positive behavior
5. Maintaining a positive behavior
Relapse Prevention Model
Based on principle that high-risk situations can be anticipated through the development of strategies to prevent lapses and relapses
Six Stages of Change:
1.Pre-Contemplation Stage
2. Contemplation Stage
3. Preparation Stage
4. Action Stage
5. Maintenance Stage
6. Termination/Adoption Stage
Pre-Contemplation Stage
Stage of change in which people are unwilling to change behavior
Contemplation Stage
Stage of change in which people are considering changing behavior in the next six months
Preparation Stage
Stage of change in which people are getting ready to make a change within the next month
Action Stage
Stage of change in which people are actively changing a negative behavior or adopting a new, healthy behavior
Maintenance Stage
Stage of change in which people maintain behavioral change for up to 5 years
Termination/Adoption Stage
Stage of change in which people have eliminated an undesirable behavior or maintained a positive behavior for over 5 years
Relapse
To slip or fall back into unhealthy behavior(s) or fail to maintain healthy behaviors
The Process of Change:
- Plans must be personalized
- Using the same plan for every individual who wishes to change a behavior will not work
- Timing is important in the process of willful change
Consciousness-raising
Obtain information about the problem
Social Liberation
Provides opportunities to get involved
Self-analysis
Developing a decisive desire to change
Emotional Arousal
Experience and express feelings about the problem and solution
Positive Outlook
Taking an optimistic approach
Commitment
Accept responsibility to change
Behavior analysis
Determine frequency, circumstances, and consequences of behavior
Goals
Motivate change
Self-reevaluation
Analyze feelings about the behavior
Counterings
Substituting healthy behaviors for problem behaviors facilitates change
Monitoring
Keeping track of behavior
Environmental Control
Restructure the physical surrounding to avoid problem behaviors and decrease temptation
Helping Relationships
Surround yourself with supportive people
Rewards
Rewarding oneself when a goal is achieved, such as scheduling a weekend getaway, is a powerful tool during the process of changes
What does S.M.A.R.T. goal stand for?
Specific. Measurable. Action. Realistic. Time-Specific
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