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Lecture 2

HLTH 102 Lecture Notes - Lecture 2: Transtheoretical Model

Health Studies
Course Code
HLTH 102
Jennifer Tomasone

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Lecture 1.3 Achieving Wellness
Behavior Change: changing your unhealthy behaviors into healthy ones
1. You are in control
Look past the barriers you may see, has to be internal
2. Self Assessment
Examine current lifestyle
Consider how current behaviors may be putting your health at risk
Challenge your assumptions
3. Choose and learn about target behavior
Be realistic with your goals, experience wellness, research
4. Ask for help
(if necessary) seek help from a professional clinician (alcohol/drug addiction,
depression, eating disorders, body dismorphia)
5. Enhance Readiness for change
Pass through stages of behavior change
“Stages of change” behavior model (Precontemplation, Contemplation,
Preparation, Action, Maintenance), Transtheoretical Model (TTM)
Pros > Cons = Ready to change
Mastery Experience + Supportive others + Overcome barriers = Increase Self
6. Develop your plan: Monitor and Analyze Behavior
Keep a record of behavior ex Physical Activity Log: WHAT (activity), WHEN
&WHERE, WHO (you were with/influenced you), HOW (you felt), WHY
(thoughts or concerns, analyze connections between action and feelings)
Set SMART goals (Specific, Measureable, Attainable, Realistic, Time-
frame specific)
Take action
Make a personal contract
7. Stick with your plan
Reassess your strategies, make changes if necessary (is the goal too challenging,
do you need other support, are you procrastinating)
8. Deal with relapse
Forgive your self
Move on
Understand the difference between a Slip, Lapse and Relapse
Slip: Momentarily wanting to revert to old behavior but regaining balance before you do
Lapse: Engages in old behavior, but gets back in control soon after
Relapse: Gets stuck in a cycle of engaging in old behavior, and unable to regain balance
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