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Chapter 2

Frontiers Application Psychology Chapter 2 Behaviour Modfication September 10.docx

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Psychology 1000
Peter Pada...

Chapter 2 : Behaviour Modification  People understand the need to exercise but have many excuses: work, time, stress, timings  Most behaviours we adopt are from our environment: forces of social influence: family, friends, peer, homes, schoo, workplaces, tv, radio, movies, communities, country and culture  Environment we live in is toxic for fitness and wellness  Modern society( escalator, unsafe jogging zones, cars for minimal distances, large food servings, automatic doors,hours of tv/net) hinder the ability to physical active and adopt healthy behaviours  Childhood to adulthood we observe, we learn, we emulate, and we incorporate these behavior  Thinking about physical activity fitness in middle age when it is too late Barriers to Change: 1. Procrastination: delaying the time to change a. Tip: why wait till tomorrow. Lack of motivation is key factor in Procastination 2. Precondition cultural belief: if we believe our environment has significant effect on us, our cultural and physical surrounds become barriers a. Tips: find someone who will simultaneously work with you to pass this barrier 3. Gratification: instant gratification to long term benefits (overeat vs weight gain) a. Tips: think ahead, howd you feel. What happened 4. Rick Complacency: Consequences of unhealthy behaviors don’t manifest until years later, “I’ll deal with diabetes when I get it, let me eat my cake” a. Tip: How long do you want to live for, eat the cake live till tom, don’t eat it live till 3000 5. Complexity: being overwhelmed by the effort, word that’s need for healthy lifestyle a. Tips: 1 step at a time 6. Indiference and Helpessness: a defeatist thought process takes over, and neglect effects of bad lifestyle/health, reject idea of control over our health a. Tips:2/3 of deaths are preventable, you have the power 7. Rationalization: not practicing healthy behavior but lying about it to yourself that your healthy a. Tips: Face fats, your minizing issues 8. Illusions of invincibility: belief unhealthy behaviours will not harm them, perceive low risk in high risk situation a. Realize no one is immune to sickness, disease , tragedy, implement healthy life style = long life When we get older, mid age, and our health , and appearance deteriorate its is hard to become healthy because of the constant abuse over the years Motivation and Locus of ControL:  Motivation is the key to success, motivation is the desire and will to do something. o Motivation comes from within but external factors can trigger inner desire  Locus of Control : a concept examining the extent to which a person believe her or she can influence the external environment, related to motivation o Internal Locus of Control: people believe they have control over the events in their live o Healthier, best adjustment to wellness program than who believe they have no control/powerless  External Locus of Control: people believe that whappens to them is a result of chance/ or environment, is unrelated to their behvaiour  Sense of control is important when illness strike  No one is completely external or internal, they fall on the continuum Three Impediment s the keep people from taking action  Problem of competence: lacking the ability to get a given task done leads to reduced competence o Solution: master the skills you don’t have, try them and test them out  Problem of Confidence: when you have skill but do not believe you can get it done: fear and feelings of inadequacy takeover, and affect performance o Solution: give it a fair try, visualize getting the task done/doing it. o Lackof Confidence arises when the task is insurmountable  Break it down into parts, ensures more success  Problems of Motivation: combination of confidence and competence are there, but people are unwilling to change because of the lack of importance, goals and knowledge o Goals determine motivation, and how badly you want something o Greater understanding helps people understand the severity of the probem Changing Behaviour:  Psychotherapy has helped people, people do not ask for professional help, independently try to change themselves,  Simpliest model of change: two step model o Either you do it, or you don’t o Need knowledge to change Transtheoretical Model:  Changing unhealthy behavior to healthy/stable behavior is difficult  Change happens in gradual steps, aide of the change Pscyhologist: James P, John Norcross, Carlo Di Clemente developed the TMSC o 5 stages, pre contemplation, contemplation, preparation, action, maintenance, termination/ adaopt: model is used to change health related bhaviour, sedentary life, smoking, bad nutrition, weight, stress, alcohol o Process will help you identify processes to make changes successfully 1. Precontemplation: unwilling and reluctant to change behavior(ignorant)  Not considering or do not want change, denial of problem, and avoid knowledge of the problem  Unaware, lack knowledge of the topic/problem.  People around them have identified their problem  Actives resistance to change, accept unhealthy behavior as fate  Educating them is critical for their change process  Challenge is to prove to people they are responsible for their health.  Pressure from people they respect, and job requirement – change Contemplation: considering change behavior within in the next 6 month  Thinking about seriously overcoming problem, not ready for change  Thinking about pros, vs cons.  People can be in this stage for years but mentally they plan on change in the next 6 month Preparation: getting ready to make change in the next month  Seriously considering change/ planning to change a behavior within the next motnh.  Try new behaviours for short periods, stop smoking for one day.  Define general goal for behavior change  Continued peer and environmental support are helpful Action: actively changing a negative behavior or adopting a new behavi
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