“Unless we change directions,

we are liable to end up where we are headed…”

Chapter 13

“The only person who likes change is a wet baby.”

- Roger Von Oech

How People ChangeDoctors – 3%Self help groups – less than 3%Friends – 14%Family – 21%Spouse/significant other – 29%People on their own – 30%

Gallup Poll 1990

Your Attitude on ChangeI won’tI can’tI will tryI canI willI commit

Can’t is a will that

refuses to succeed

Locus of ControlLocus of control: Perception of one’s control

over events that affect one’s life(Use Lab Assessment 7.5 p.164 to identify

your locus of control)

Use Lab Assessment 13.4 as a guide to reducing stressful behaviors

Behavior Change

Hear a good idea 20%Develop a plan 40%Decide when to implement plan 55%Discuss with another (commits) 80%Set a future date for accountability 95%

Health and Lifestyle Behaviors Health Behavior: Activities taken by people

who believe themselves to be healthy and that are designed to maintain health; a subclass of lifestyle behaviors

Examples: limiting sugar and salt in your diet, avoiding smoking cigarettes, exercising

Before you can change health-related behaviors, you must identify behaviors that need to be changed (Lab Assessment 13.1)

Lifestyle Behavior: All of the activities in which people engage

Examples: daily chores, going to school or work, meeting new people, listening intently to a lecture (Lab Assessment 13.2)

Types of ConditioningClassical Conditioning (Pavlov)

Stimulus produces physiological reflexOperant Conditioning (B.F. Skinner)

Reward / punishmentModeling

Concept of imitation

Barriers to Changing Behavior--- reasons given as preventing one from engaging in certain activities

CostEmbarrassmentFamily

responsibilitiesInconvenienceLack of family

supportLack of proper

facilities/equipment

Lab Assessment 13.3

FatigueNot availableOther peoplePain/discomfortTimeTransportationWeatherWork

responsibilities

Methods for Decreasing Stressful Behaviors Self-monitoring: Observing and recording

behavior Tailoring: Making changes specific to the life

of the individual Material reinforcement: Rewarding a

behavior with a tangible object Social reinforcement: Rewarding a behavior

with social approval Social support: Emotional or informational

support from a friend

Methods for Decreasing Stressful Behaviors (cont.) Self-contracting: Making a contract with

oneself to change behavior Contracting with a significant other, a

person who is important to you Shaping: Changing behavior a little at a

time Reminders: Receiving messages to

promote behavior change Self-help groups Professional help

Application of Behavior-Change TechniquesExample: Exercise

– Identify desired behavior– Identify barriers– Self-monitor behavior– Write a self-contract or contract with a significant

other– Tailor the program– Include material or social reinforcement– Shaping: start with an easy program– Use reminders– Consider using self-help groups or professional help

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Behavior Change Theories and StressStages of Change Theory

Precontemplation- unaware of the problem or need to change

Contemplation- thinking about change, but no action taken yet.

Decision/determination- start planning change/action.

Action- implementing management program.Maintenance- continuing the changed

behavior over time.

Behavior Change Theories and Stress (cont.)Self-Efficacy Theory

Confidence in ability to carry out the change is predictor of success

Four ways to increase confidence: Performance attainment- nothing succeeds like

success. Vicarious experience- influenced by observing

others. Verbal persuasion- “you can do it” Physiological state- receive information from our

level of stress.

Behavior Change Theories and Stress (cont.)Theory of Reasoned Action

Behaviors are a result of attitudes, norms, and intentions. Intent has been shown as the best predictor of the behavior actually being performed.

Theory of Planned BehaviorAdds the variable of amount of perceived

control

Goal-Setting TheoryModerately difficult goal is bestEstablish proximal and distal goalsPeople with higher self-efficacy set higher

goalsSelf-efficacy and importance assigned to goal

are predictors of successCore properties include specificity and

difficulty of goal, anticipated benefits, and feedback

Effective Goal SettingBe specific about the goal and how difficult it is to achieve.

What are the anticipated effects of achieving the goal?

Feedback regarding the goal.