Stages of Change Concepts

Question 1

define consciousness-raising

Answer 1

finding and learning new fats and suggestions which support change

Question 2

what stage of change does consciousness-raising fall under?

Answer 2

precontemplation

Question 3

what are some examples of consciousness-raising?

Answer 3

-personalize it!
-reading a book/article
-talking with medical professional or friend

Question 4

define dramatic relief

Answer 4

experiencing and expressing negative feelings about one’s problem

Question 5

what stage of change does dramatic relief fall under?

Answer 5

precontemplation

Question 6

what are some examples of dramatic relief?

Answer 6

-writing in a journal
-communicating with friends, spouse, etc

Question 7

define environmental re-evaluation

Answer 7

assessing how one’s problems affect the physical environment

Question 8

what stage of change does environmental re-evaluation fall under?

Answer 8

precontemplation

Question 9

what are some examples of environmental re-evaluation?

Answer 9

realizing second hand smoke may affect non-smoking children, friends, spouses

Question 10

define self re-evaluation

Answer 10

realizing that the behavioral change is part of one’s identity

Question 11

what stage of change does self re-evaluation fall under?

Answer 11

precontemplation, contemplation

Question 12

what are some examples of self re-evaluation?

Answer 12

-seeing yourself as a fit person
-seeing yourself make nutritious decisions

Question 13

define self liberation

Answer 13

-choosing and committing to act on a belief that change is possible
-accepting responsibility for change

Question 14

what stage of change does self liberation fall under?

Answer 14

preparation

Question 15

what is an example of self liberation?

Answer 15

making a new year’s resolution

Question 16

define societal liberation

Answer 16

societal support of healthier behaviors

Question 17

what stage of change does societal liberation fall under?

Answer 17

across all stages

Question 18

what are some examples of societal liberation?

Answer 18

-employee walking programs
-smoke free workplaces
-free fruit for shoppers under 12

Question 19

define counter-conditioning

Answer 19

substituting healthier alternatives for problem behaviors

Question 20

what stage of change does counter-conditioning fall under?

Answer 20

action, maintenance

Question 21

what is an example of counter-conditioning?

Answer 21

using relaxation or exercise to deal with stress instead of stress eating

Question 22

define stimulus control

Answer 22

avoiding triggers and cues

Question 23

what stage of change does stimulus control fall under?

Answer 23

action, maintenance

Question 24

what are some examples of stimulus control?

Answer 24

-avoiding friends who smoke
-avoiding certain restaurants

Question 25

define contingency management

Answer 25

increasing the rewards of positive behavioral change and decreasing the rewards for unhealthy behaviors

Question 26

what stage of change does contingency management fall under?

Answer 26

action, maintenance

Question 27

what is an example of contingency management?

Answer 27

buying new clothes after losing weight rather than eating an unhealthy meal

Question 28

define helping relationships

Answer 28

seeking and using a strong support system of family, friends, co-workers

Question 29

what stage of change does helping relationships fall under?

Answer 29

action, maintenance

Question 30

what are some examples of helping relationships?

Answer 30

-working out with your support system
-eating healthy with your spouse