Transcript Inspiration Unlimited. Used with permission. Chapter 10

Managing
Stress
8E
Principles and Strategies
for Health and Well-Being
Unless otherwise noted, all images
were supplied by Brian Luke
Seaward. Credit: © Inspiration
Unlimited. Used with permission.
Brian Luke Seaward, Ph.D.
Chapter 10
Behavior Modification
© LiquidLibrary
“How many psychiatrists
does it take
to change a light bulb?
“How many psychiatrists
does it take
to change a light bulb?
One, but the light bulb
has really got to want to change.”
— Anonymous
Behavior as a
component of
Personality
Values
Attitudes
Behaviors
Behavior Models
(Why we think and behave
the way we do!)
Classical
Conditioning
Operant
Conditioning
Modeling
The Behavior Modification
Model
The Behavior Modification
Model
1. Awareness
The Behavior Modification
Model
1. Awareness
2. Desire to Change
The Behavior Modification
Model
1. Awareness
2. Desire to Change
3. Cognitive Restructuring
The Behavior Modification
Model
1. Awareness
2. Desire to Change
3. Cognitive Restructuring
4. Behavior Substitute
The Behavior Modification
Model
1. Awareness
2. Desire to Change
3. Cognitive Restructuring
4. Behavior Substitute
5. Evaluation
Stages of Change
James Prochaska
Stages of Change
James Prochaska
1. Precontemplation Stage
Stages of Change
James Prochaska
1. Precontemplation Stage
2. Contemplation Stage
Stages of Change
James Prochaska
1. Precontemplation Stage
2. Contemplation Stage
3. Determination Stage
Stages of Change
James Prochaska
1. Precontemplation Stage
2. Contemplation Stage
3. Determination Stage
4. Action Stage
Stages of Change
James Prochaska
1. Precontemplation Stage
2. Contemplation Stage
3. Determination Stage
4. Action Stage
5. Maintenance Stage
Stages of Change
James Prochaska
1. Precontemplation Stage
2. Contemplation Stage
3. Determination Stage
4. Action Stage
5. Maintenance Stage
6. Relapse Stage
Stress as a Trigger to Relapse?
Human Behavior Styles
Human Behavior Styles
1. Passive Behavior Style
Human Behavior Styles
1. Passive Behavior Style
2. Aggressive Behavior Style
Human Behavior Styles
1. Passive Behavior Style
2. Aggressive Behavior Style
3. Assertive Behavior Style*
* The ideal choice
Assertiveness
Assertiveness Skills
Assertiveness Skills
1. Say no without guilt
Assertiveness Skills
1. Say no without guilt
2. Freedom to change your mind
Assertiveness Skills
1. Say no without guilt
2. Freedom to change your mind
3. Create time to form a response
Assertiveness Skills
1. Say no without guilt
2. Freedom to change your mind
3. Create time to form a response
4. Ask for assistance (when needed)
Assertiveness Skills
1. Say no without guilt
2. Freedom to change your mind
3. Create time to form a response
4. Ask for assistance (when needed)
5. Ask for what you really want
Assertiveness Skills
1. Say no without guilt
2. Freedom to change your mind
3. Create time to form a response
4. Ask for assistance (when needed)
5. Ask for what you really want
6. Learn to express your feelings
Assertiveness Skills
1. Say no without guilt
2. Freedom to change your mind
3. Create time to form a response
4. Ask for assistance (when needed)
5. Ask for what you really want
6. Learn to express your feelings
7. Maintain confident optimism
Assertiveness Skills
1. Say no without guilt
2. Freedom to change your mind
3. Create time to form a response
4. Ask for assistance (when needed)
5. Ask for what you really want
6. Learn to express your feelings
7. Maintain confident optimism
8. Own guilt-free mistakes
Assertiveness Skills
1. Say no without guilt
2. Freedom to change your mind
3. Create time to form a response
4. Ask for assistance (when needed)
5. Ask for what you really want
6. Learn to express your feelings
7. Maintain confident optimism
8. Own guilt-free mistakes
9. Take ownership of your opinions
Assertiveness Skills
1. Say no without guilt
2. Freedom to change your mind
3. Create time to form a response
4. Ask for assistance (when needed)
5. Ask for what you really want
6. Learn to express your feelings
7. Maintain confident optimism
8. Own guilt-free mistakes
9. Take ownership of your opinions
10. Politely protest unfair treatment and criticism
Assertiveness Skills
1. Say no without guilt
2. Freedom to change your mind
3. Create time to form a response
4. Ask for assistance (when needed)
5. Ask for what you really want
6. Learn to express your feelings
7. Maintain confident optimism
8. Own guilt-free mistakes
9. Take ownership of your opinions
10. Politely protest unfair treatment and criticism
11. Take ownership of proud recognition
More Assertiveness Skills
More Assertiveness Skills
1. Learn to say “No”
More Assertiveness Skills
1. Learn to say “No”
2. Learn to use “I” statements
More Assertiveness Skills
1. Learn to say “No”
2. Learn to use “I” statements
3. Use eye contact
More Assertiveness Skills
1. Learn to say “No”
2. Learn to use “I” statements
3. Use eye contact
4. Use assertive body language
More Assertiveness Skills
1. Learn to say “No”
2. Learn to use “I” statements
3. Use eye contact
4. Use assertive body language
5. Practice peaceful disagreement
More Assertiveness Skills
1. Learn to say “No”
2. Learn to use “I” statements
3. Use eye contact
4. Use assertive body language
5. Practice peaceful disagreement
6. Avoid manipulation
More Assertiveness Skills
1. Learn to say “No”
2. Learn to use “I” statements
3. Use eye contact
4. Use assertive body language
5. Practice peaceful disagreement
6. Avoid manipulation
7. Respond rather than react
Steps to Initiate
Behavior Modification
1. Select an undesirable behavior.
1. Select an undesirable behavior.
2. How motivated are you to change this behavior?
1. Select an undesirable behavior.
2. How motivated are you to change this behavior?
3. How can you modify this behavior? What changes
in your thoughts are necessary to make this change
successfully?
1. Select an undesirable behavior.
2. How motivated are you to change this behavior?
3. How can you modify this behavior? What changes
in your thoughts are necessary to make this change
successfully?
4. What is the new behavior you wish to adopt?
1. Select an undesirable behavior.
2. How motivated are you to change this behavior?
3. How can you modify this behavior? What changes
in your thoughts are necessary to make this change
successfully?
4. What is the new behavior you wish to adopt?”
5. After trying this new behavior, how did it feel?
(Evaluate your progress with this behavior change.)
The Power of Habit
Charles Duhig
The Power of Habit
Charles Duhig
1. Cue
2. Routine
3. Reward (gratification)