A Wellness Way of Life

1. A Wellness Way of Life Chapter 2 Changing Behavior

2. More Than Willpower Self efficacy A belief that your own efforts can make a difference. It is behavior specific Learning a new behavior

3. Top Ten Reasons for Not Changing a Behavior It can’t happen to me I’ll do it later I’ll have to give up and lose things that I love Its someone else’s fault that I am the way I am The task is too overwhelming

4. Top Ten Reasons for Not Changing a Behavior Its too late to change If I fail, I’ll look silly I don’t deserve to succeed My family and friends aren’t particularly supportive I don’t know where to begin

5. Transtheoretical Model of Behavior Change Developed by James Prochaska Behavior change is not a single event but a progression through five stages Precontemplation Contemplation Preparation Action Maintenance

6. Transtheoretical Model Precontemplation I don’t have a problem People are not intending to take action in forseeable future The barriers to and cons of changing outweigh the benefits of changing Often viewed as defensive, unmotivated and uncooperative Often in denial

7. Transtheoretical Model Contemplation Is change worth it? Sense of awareness of problem Intend to take action May stay stuck in this stage for months or years Barriers and cons are still more overriding than perceived pros or benefits

8. Transtheoretical Model Preparation Count me in Intend to make change immediately Put together a plan Set a date and plan to start

9. Transtheoretical Model Action I’m doing it, a plan of action has been put in motion Uses strategies to resist temptations Copes with challenges Overcomes barriers Prevents relapse

10. Transtheoretical Model Maintenance Its hard to imagine how it use to be Incorporated into lifestyle Experiencing benefits Relapse prevention

11. Nine Processes of Change Consciousness raising Social liberation Emotional arousal Self –reevaluation Self liberation Reward Countering Environmental control Helping relationships

13. Processes of Change Consciousness Raising Learning Assessing Asking Investigating Thinking

14. Processes of Change Social Liberation Understanding and changing the contingencies that control the problem behavior Identifying self-help or support groups

15. Processes of Change Emotional Arousal Experiencing emotions related to the problem behavior Using mental imagery Role playing Aversion strategies

16. Processes of Change Self-reevaluation Determining consequences and impact on personal life with or without a particular behavior Listing pros and cons of change Reflecting Analyzing Considering Asking

17. Processes of Change Self-liberation Accepting personal responsibility for change, especially the belief that it can be done Publicly announce your intentions Contracts Keeping a log

18. Processes of Change Reward Rewarding oneself or receiving rewards and reinforcement from others for positive change

19. Processes of Change Countering Substitute alternative behaviors Chew gum instead of smoking Walk with spouse, ride a bike to school

20. Processes of Change Environmental Control Restructure environment to reduce temptations Remove ashtrays Never shop when hungry and always bring a list Plan ahead, lay out exercise clothes

21. Processes of Change Helping Relationships Discuss plans with others, ask for support Create a buddy system or support group

22. Making a Plan “Detailed scheme, program, or method worked out beforehand to accomplish an objective” Goal Setting Identifying Pros and Cons

23. Making a Plan Goal Setting SMART Specific Measurable Achievable Reward Time - Defined

24. Making a Plan Keys to success Keep records/monitor One habit at a time Set reasonable expectations Divide tasks into small steps Find a person or group support Make list daily of three things to assist goal achievement Spend time with supporters not tempters Positive attitude – deal with stress management Expect occasional setbacks Maintain sense of humor