Barriers to Change
Elements of successful behavior change plans include:
Goals and sub-goals
Use of formal observation tools
Means of getting feedback to evaluate progress
What is a high-risk situation in behavior change?
A situation likely to trigger a lapse or relapse
What is distraction as a coping strategy?
Focusing attention on something else to avoid temptation.
What is the difference between a lapse and a relapse?
Lapse = a slip; Relapse = full return to old behavior.
What’s the first step in problem-solving?
List all details of the problem. Behavior Chain
List the four-step process to problem solving?
1.List all the details of the problem as concretely as possible.
2.Brainstorm as many solutions as you can without criticizing any of them.
3.Choose one or more of the solutions.
4.Think of ways to put the solutions into operation, and then check to be sure you are actually implementing them. It is not a one-way progression: Go back and forth through the steps several times. Each step in the process is a skill, and you will get better at each the more you practice it
Name two emotional states that can create high-risk situations.
Stress and boredom.
What is self-instruction?
Talking yourself through a tough situation with positive reminders.
What are two actions you can take after a lapse to prevent relapse?
Learn from it and make a better choice next time.
What does brainstorming mean in problem solving?
Coming up with multiple possible solutions.
This practice tool provides progress data and helps make adjustments to a behavior plan.
What is self-observation feedback?
True or False: Being tired after work can be a high-risk situation.
True
Name a stress management technique used to avoid relapse.
Deep breathing or mindfulness.
List the three elements that lead to relapse:
High-risk situation, poor coping, low self-efficacy.
Why is feedback crucial when implementing a new plan?
It helps assess progress and determine if adjustments are needed.
This part of a behavior change plan involves removing cues for unwanted behaviors.
What is eliminating old antecedents?
What is the two-stage process for dealing with high-risk situations?
First, avoid the controlling antecedents.
Second, new behaviors should be developed to respond to the old cue.
What is an example of an if-then plan?
If I feel triggered, then I will call a friend for support.
How does self-efficacy influence relapse risk in high-risk situations?
Higher self-efficacy decreases relapse risk by improving coping confidence.
These help ensure new behaviors are used in place of old ones in risky situations.
What are replacement behaviors?
Thoughts, feelings, and beliefs are included in analyzing these components of behavior.
What are antecedents and consequences?
List three examples of high-risk situations someone trying to stop smoking might face.
Being around smokers, feeling stressed, going to a bar.
List four coping strategies that can prevent a lapse.
Distraction, self-instruction, support, stress reduction.
List four relapse prevention techniques described in Chapter 9.
Avoid high-risk situations, use problem-solving, self-instruction, distraction.
Overcoming difficult behaviors often requires this extra form of preparation.
What is over-practicing challenging skills?