Chapter 2 Understanding and Enhancing Health Behaviors
Pursuing a Healthy Lifestyle Health Habit • A health-related behavior that is firmly established and often performed automatically, without thought
Self-Changers • Individuals who can manage and control their own lives
Transtheoretical Model of Behavior Change • • • •
Evidence based Conceptualizes change in “stages” Depicts change as a cycle Each stage requires its own unique set of processes
Stages of Change Precontemplation • Stage of change during which individuals are not intending to make a long-term lifestyle change in the foreseeable future (usually the next 6 months)
Contemplation • Stage of change that begins when the individual starts to think seriously about intending to make a long-term change in the near future (within 6 months)
Stages of Change Preparation • Stage of change in which an individual intends to take action in the immediate future (usually within the next month)
Action • Stage of change in which the desired level of the behavior has been reached and is consistently adhered to, although the individual has been doing it for less than 6 months
Stages of Change Maintenance • Stage of change in which the behavioral practice is becoming habit
Termination/Adoption • Stage of change in which the individual’s former problem behavior represents no threat or temptation; it denotes the concept of exiting the stages of change
Assessing Your Stage of Readiness to Change
Spiral Model of Change Regression • Tends to be the rule rather than the exception
Lapse • Temporary setback during the process of change
Relapse • Complete breakdown in behavior and return to old behaviors
The Spiral Model of Change
Centers for Disease Control and Prevention, National Center for Chronic Disease Prevention and Health Promotion. (2005). Physical activity for everyone: Getting started.
When or Why We Change Decisional Balance • An individual’s relative weighing of the “pro’s and con’s” of adopting new behavior
Self-Efficacy • The confidence one has in one’s ability to perform specific behaviors in specific situations
How We Change
Change processes and in which stage they are most emphasized
Precontemplation
Contemplation
Preparation
Action
Maintenance
Increasing knowledge Experiencing negative emotions Caring about others
Increasing knowledge •
Finding and learning new facts that support behavior change
Experiencing negative emotions •
Experiencing fear, anxiety, and worry that go along with unhealthy behavior
Caring about others •
Realizing how your behavior affects your family and friends
Change processes and in which stage they are most emphasized
Precontemplation
Contemplation
Increasing knowledge
Preparation
Action
Maintenance
Committing yourself
Experiencing negative emotions Caring about others Comprehending personal benefits
Comprehending personal benefits •
Realizing the behavior is an important part of your identify
Committing yourself •
Making a promise or plan to change
Change processes and in which stage they are most emphasized
Precontemplation
Contemplation
Increasing knowledge
Preparation Committing yourself
Action Rewarding yourself
Experiencing negative emotions
Eliciting social support
Caring about others
Substituting alternatives Comprehending personal benefits
Maintenance
Reminding yourself
Rewarding yourself •
Giving yourself a ‘pat on the back’ for all of your hard work
Eliciting social support •
Enlisting your own group of cheerleaders
Substituting alternatives •
Using healthier alternative behaviors for unhealthy behavior
Reminding yourself •
Adding reminders for healthy behaviors and remove cues for unhealthy behaviors
Setting SMART Goals Specific Measurable Attainable Relevant Trackable
Self-Contract
Self-Managed Behavior Change Graph