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Health Psychology > Exam 2 > Flashcards

Exam 2 Flashcards

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1
Q

Why do we try to change

A

Expected benefits secondary to change itself
Admiration and appreciation
Success
Look for outcome

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2
Q

How many resolutions are abandoned after 15 weeks

A

25%

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3
Q

How many resolutions are dropped after 6 months

A

50%

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4
Q

Failure rates for changes higher for what kind of change

A

Dropping unhealthy habits

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5
Q

What are the three phases of the false hope syndrome

A

Failure
Misattribution of failure
Try again

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6
Q

Characteristics of phase one of false hope syndrome

A

People think they will change more than they actually do

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7
Q

Characteristics of phase 2 of false hope syndrome

A

Either blame failure on self or outside factors

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8
Q

Characteristics of phase 3 of false hope syndrome

A

Believe there is a correctable reason for failure

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9
Q

Explain difference between confidence and hope

A

Confidence is internal, more resilient and effort put into change

Hope is combination of internal and external factors that lead to the outcome

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10
Q

Define goals

A

An objective, standard, aim of action

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11
Q

Why is goal setting important

A

Motivational tool
Clarifies expectations
Makes a road map

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12
Q

What are subjective goals

A

General and depend in interpretation

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13
Q

What are objective goals

A

Attain a specific standard of proficiency on a task

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14
Q

What are the three types of objective goals

A

Outcome
Performance
Process

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15
Q

Advantage of long term goals

A

Give direction

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16
Q

Advantages of short term goals

A

Immediate feedback
Motivational
Changeable

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17
Q

Strengths and weaknesses of outcome goals

A

Strength- can motivate short term

Weakness- can cause anxiety
Decrease self-efficacy
Depends in external factors

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18
Q

Strengths and weaknesses of performance goals

A

Strengths- self efficacy- adjustable

Weaknesses- hard to prioritize

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19
Q

Strengths and weaknesses of process goals

A

Strengths- increase self-efficacy
Decrease anxiety
Feeling of control

Weaknesses- hard to prioritize

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20
Q

Five steps for goal setting

A 
Set goal
Secure commitment
Identify barriers and develop plan
Obtain feedback and evaluate goal attainment
Reinforce goal attainment
Repeat
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21
Q

define SMARTS goal

A 
Specific
Adjustable
Action oriented
Realistic
Timely
Self-determined
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22
Q

Risks of goal setting

A

Possible ceiling effect
Possible obsession with goals
Goal takes focus or fun out of targeted behavior

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23
Q

Ways to increase commitment

A 
Clients set own goal
Smart goals
Ink them don’t just think them
Verbalize
Provide reward
Social support
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24
Q

When do health habits usually develop and when do they stabilize

A

Develop in childhood and stabilize around 11-12

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25
Stages of transfheoretical model of behavior change
``` Precontemplation Contemplation Preparation Action Maintenance ```
26
Characteristics of pre-contemplating
About 6 months Don’t recognize or want to change Past experiences affect Very stable
27
Characteristics of contemplation
Decisional balance Usually plan to change within 6 months Or about two years?
28
Characteristics of preparation stage
About one month Plan of action Unstable Fear of failing
29
Characteristics of action stage
Modifications in lifestyle in past 6 mon | Most unstable
30
Characteristics of maintenance
Regular engagement for 6 months | Behavior not hard anymore
31
After how long of maintenance are you likely to stay in that stage
After 5 years
32
what are the cognitive processes of change
``` conscious raising dramatic relief self reevaluation environmental reevaluation social liberation ```
33
what are the behavioral processes of change
``` helping relationships counterconditioning reinforcement management stimulus control self-liberation ```
34
what is a strength of the TTM
good to describe where people are at the stages
35
What are some weaknesses of the TTM
not good to predict who and when people will move up or relapse
36
what are four elements to consider when looking at readiness to change
ambivalence is normal change is nonlinear readiness is not static attend to readiness in your work
37
whar are the four elements of MI
principles of MI OARS Change talk MI spirit
38
What are the principles of MI
``` RULE resist the righting reflex understand your clients motivation listen to your cliant empower your client ```
39
What does OARS mean
open ended questions affirmations reflective listening summaries
40
What are three concepts of t he MI spirit
collaboration evocation autonomy
41
define Motivational interviewing
communication style to build rapport with the client | client-centered and semi-directive
42
What is an important thing to note about MI
we do not agree nor disagree with everything the client says
43
Who is MI for
those who are not sure if they are ready to change
44
what are four foundational aspects of MI
express empathy help explore discrepancies understand their resistance support self-efficacy
45
what are the goals of MI
establish rapport eleicit change talk establish commitment language be motivational
46
What are the assumptions of MI
``` behavioral issues are common change talk takes time pace of change is variable knowledge is usually not sufficient to motivate relapse is the norm ```
47
what are the characteristics of open-ended questions
help uncover priorities and values avoid socially desireable responses draws people out avoid leading questions
48
what are the characteristics of affiermations
statemetns of appreciation and understanding highlight their strengths, values and goals acknowledge efforts to amek change
49
what are charactersitics of reflective listening
converys empathy creates sense of saftey deepens and extends convo mirrors what they say
50
what should you reflect in reflective listening
resistance change talk ambivalence
51
what are characteristics of summariazation
collective summary links things together transitional
52
How do you listen for change talk
``` DARN-C Desire Ability Reasons Need Commitment ```
53
what are the four strategies to elicit change talk
asking evocative questions identify motivational statements using reardniess rulers exploring desicional balance
54
what are examples of evocative quesitons
problem recognition concern intent to change optimism
55
what are ways to identify motivational statements
cognitive recognition of problem expression of concern optimism
56
what is a readiness ruler
an actual formt hey fill out
57
what is good about decisional balance
don't look just at number of pros and cons, look at weight of them
58
what are three common styles of communication and explain them
directing- inform and take charge guidance- ask following- listen
59
traps to avoid when using MI
``` premature focus confrontation labeling blaming Q/A trap ```
60
what is resistance
behavior, interpersonal, signal of dissonance
61
what are the four categories of resistance behavior
negating arguing interupting ignoring
62
what are ways to reduce resistance
use reflective listening empathy focus on rapport
63
what is ambivalence
person as coexisting but conflicting feelings about something
64
what is DEARS
``` develop discrepancy empathize with ambivalence avoid arguments roll with resistance support and self-efficacy ```
65
what is the righting reflex
we feel we are in charge and we want to help
66
what happens when we use the righitng reflex
the individual becomes defensive and withdraws
67
what is the RULE with the righting reflex
resist understand clients motivation listen to client empower client
68
how do you negotiate a change plan with a client
set goals consider options indentify possible obstacles identify people who support them

Health Psychology (4 decks)

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