Chapter 3 Study Questions

Stages of change model that emphasizes the importance of viewing intentional behavior change as a process that occurs over time. An integrative model that conceptualizes the model of behavior change/readiness to change. Precontemplation Contemplation Preperation Action Maintenance

pre-contemplation, contemplation, preparation, action, maintenance

No intention of changing behavior, client is uniformed of their consequences of behavior. Identify if your client has incorrect information Increase client awareness Encourage reevaluation of current behavior Discuss barriers and encourage self-exploration

The client intends to start the health behavior change within the next 6 months Client weighs pros and cons known as ambivilence Encourage evaluation of the pros and cons Identify and promote positive expectations and self confidence Explore available options for making change

A state of where the client acknowledges that there are reasons both for and against change

The stage in which the client intending to make a behavioral changes within the next month and has made plans to start taking action. Client may have fears of failure. Develop self directed goals Design small action steps to increase self-efficacy Identify social support

Defined by client already having made a behavior change, in which they have been consistently engaging in the behavior for less than 6 months. This is the most difficult challenge to maintain. Use behavior modification strategies Assist the client in defining and verbalizing meaningful rewards Increase awareness of inevitable lapses and bolster self-efficacy in coping with lapses Use continual feedback to help build toward sustainable change

Client has already engaged in the target behavior for a period of at least 6 months or more. Examining the strategies currently being used, discussing their success or need for modifications Reevaluating current goals and revise as necessary Transitioning from external rewards to internal ones Exploring program variety and options

May occur at any stage. As a health coach quickly acknowledge this.

To act on knowledge, people must change their behaviors, behavior change follows a predictable pattern.

An individual's relative weighing of the pros and cons of changing

The degree to which an individual believes he or she can successfully perform a given behavior. Part of Bandura's Social Cognitive Theory (SCT)

As people learn behaviors, they are influenced by 1. cognitive and personal factors such as knowledge, outcome expectations and attitudes. 2. Behavioral factors including skills, practice, self-evaluation, and self- efficacy 3. environmental factors such as social norms, community influences, behavior reinforcement and obervational learning

Consciousness Raising, Dramatic Relief, Self reevaluation, Environmental reevaluation, Self liberation, helping relationships, counterconditioning, reinforcement management, stimulus control, social liberation

receiving information on the benfits of changing a specific behavior having an emotional change of heart to ignite a drive for change considering how behavior affects others developing a self-image based on one's own vision, values and goals for life connecting with social norms of like minded people

action oriented learning where clients experience the behaviors and adopt those that work for them

Use cues to encourage behavior substitue old risky behaviors with new health-promoting behaviors recruit and nurture social support systems create individualized rewards

health is a combination of biological, social and psychological factors

Collaborate with the client on realistic goals to get started

guide the client to develop a clear, concise plan that sets him or her up for success

Deciding to change and experiencing a new belief in the ability to change

Introduce the client to a colleague who experienced a similar lifestyle change

The perception of an increased susceptibly to illness

A client who does not believe he will lose weight because he has tried unsuccessfully for many years

refers to a psychological state in which people have come to believe that they are helpless in, or have no power or control over, certain situations.

the client is the expert on him or herself

Bringing a lunch from home to avoid overeating even though an individual prefers to go out to lunch

An accurate understanding of the client's readiness to change

an evidence based approach to facilitating behavior change. Helpful during the contemplation stage.

Can't be answered with yes or no

Finding and learning new facts, ideas, and tips that support the healthy behavior change

Experiencing the negative emotions because the negative behavior is perceived to be problematic, then feeling relief from deciding to change

Realizing that the behavior change is an important part of one's identity as a person

realizing how the behavior influences the environment, especially the person's social environment

deciding to change and experiencing a new belief in the ability to change

seeking and using social support for behavior change

Substituting healthy behaviors and cognition's for unhealthy behaviors and thoughts

increasing the rewards for the healthy behavior change and decreasing rewards for unhealthy behavior

removing reminders or cues to engage in the unhealthy behavior and adding cues or reminders to engage in the healthy behavior

taking advantage of opportunities to be with people who model the new behavior, noticing the social norms that reinforce the new behavior

refer's to people's perceptions of how likely they are to develop the illness

refer's to the people's perceptions regarding the short and long term severity of the illness

model that explains when beliefs are likely to affect behavior change. Especially applicable to people in the early stages of change, where they are still weighing the pros and cons.

Perceived Susceptibility refers to people's perceptions of how likely they are to develop the illness. Perceived Seriousness refers to people's perceptions regarding the short and long term severity of the illness.

people's behavior shapes their attitude

based on the belief that people are naturally motivated to pursue activities and goals in which they are interested or from which they believe will obtain some benefit

Three most important factors that influence motivation: competence, relatedness, and autonomy.

that people feel as if they are behaving on their own free will

means people are doing something because they feel pressured from demands of external forces

occurs when people pursue an activity because it's inherently interesting or enjoyable

occurs when a behavior and it's goals have become integrated into a person's self concept

occurs when people perform an activity because it helps them reach a personally meaningful goal even though they may not actually enjoy the activity that much

occurs when people engage in an activity because they think they should , even though they do not really want to

occurs when people engage in an activity solely from external pressure to avoid punishment or gain rewards

means no motivation whatsoever

essential to progress a client through the stages of behavior change

Refers to behavior related to, or affecting, health and is synonymous with the term health-related behavior.

a model of health that integrates the effects of biological, psychological, and social factors on health and illness

Focuses primarily on the physical causes and symptoms of the disease and other health problems

Considers a person's behavior in the context of the larger environment. Often represented in the social-ecological model.

refers to rating a variable on a numerical scale. 1 is no confidence, 10 represents total confidence

refer's to the degree to which an individual believe he or she can successfully perform a given behavior.

The degree to which people attribute outcomes to internal factors, such as effort and ability, as opposed to external factors, such as luck or the actions of others.

refers to whether people tend to attribute their health to external factors (chance or other people, such as health providers) or internal factors (things under a person's control, such as self-control and personal effort)